Firehawk's Journal to Fitness - Fat Loss Phase 2

[Firehawk]

I think im still having trouble with my squat form. My back is folding more than I want to. I was trying to FLARE my chest out and thought that would keep my back from folding, but it doesnt'. I wsa still keeping all the force on my heels though, not rolling forward. But my back still wanted to fold a little more than i like. I think basically i just need to keep my back perfectly straight.

When I do keep it straight and only tilt at my hips just a little bit, maybe 10 degrees, I stay that way all the way down Ass to grass. Problem is, I think I can only do the bar properly right now lol. I gotta work on the form more.

My legs are screaming from the workout yesterday. Has anyone else had the same problem? Where they have trouble keeping their back vertical on the way down?

[candyass]

Sounds like you're doing a good-morning/squat combo, the ultimate fullbody exercise .

Seriously though, I've never had problems with my chest migrating towards my legs when I squat. Once you get use to proper form, you'll be able to throw the weight on. You could try doing overhead squats for a while; they force your back to remain very straight. After a few weeks of those normal squats will seem easy.

[Firehawk]

I'm not doing a goood morning anymore. This is a different thing. I may be folding a bit too much, but I'm not using my back to lift the weight up whereas last time I was using alot of back to do it.

[Firehawk]

I'm going to tsand against a wall and keep my back perfectly straight, and do deep squats like that until I can do it all properly. THis is pretty embarassing, but all I need to do is get my leg strength up and my poundage will start flying upward.

[gcs118]

You have any videos of you squatting? That might help us think of some suggestions, or catch something you might have missed. I think I remember you said you sent some videos of your lifts to a pro powerlifter...maybe you could post those up here.

[Firehawk]

Yeah he fixed my form for me. I got it now. He said I have the back strength but my legs need to catch up badly. I'm gonna do some "wall presses" lol. Where you keep your back flat against the wall and squat lik ethat. I'm gonna do that fora few weeks, then do it with some plates in my hands for another few weeks, and then get back into squatting.

It's pretty embarrassing to tell ya the truth, but oh well. I mean, I got a 250+ bench press, a 405 deadlift, and I can barely squat my bodyweight properly. lol What's wrong with this picture?

[gcs118]

Not on topic at all, but do you use chalk or straps for deadlift?

[Firehawk]

Right now I don't use anything, because I'm only doing 245lbs for 5x4 off a 3inch block.

But when i was doing 365 for 5x4 , and when I maxed at 405, I used straps. I need to get some chalk. I'm gonna try to keep going on the deadlifts without straps but it's tough with no chalk either. I can't find ANY chalk at any sports store. I'll probably have to order it online.

I guess I could always go get some billiards chalk. It'sprobably the same thing, or close.

[abarlament]

Originally Posted by Firehawk

Yeah he fixed my form for me. I got it now. He said I have the back strength but my legs need to catch up badly. I'm gonna do some "wall presses" lol. Where you keep your back flat against the wall and squat lik ethat. I'm gonna do that fora few weeks, then do it with some plates in my hands for another few weeks, and then get back into squatting.

It's pretty embarrassing to tell ya the truth, but oh well. I mean, I got a 250+ bench press, a 405 deadlift, and I can barely squat my bodyweight properly. lol What's wrong with this picture?

What is the point doing "wall presses?" It's not going to teach you the neural pathways for squatting, nor will in increase leg strength much.

[Firehawk]

It will increase leg strength enough until I can use the bar properly.

[abarlament]

I still think you should just use an empty/near empty bar instead of them.

[Firehawk]

Back BI's

Conventional deadlifts on 35's stacked 2 high

135 x 6
225 x 4

245 x 4
255 x 4
255 x 4
265 x 4
265 x 4
I think my leg strength (as far as these go) is coming up quickly. I wasn't sacrificing form, had mirrors on my side and in front . My butt was at parallel to start.

Rack Pulls

315 x 4
365 x 4

405 x 4
405 x 4
405 x 4
The 405 was real hard, about my limit there. I'll stay another week and see where I'm at. I might start a bit lower than I did this week, maybe another hole down on the rack. Today the safety rods were right at the center of my knees, so the bar was actually at the top of my knee. One more hole down will probably put the bar right at the center or just under the center of my knee. I may start there next week, and drop the weight a little bit for ROM. Either way, you can really see the difference in strength from the start of the deadlift due to my legs being weak, and the top of my deadlift.

BB Bent Over Rows

135 x 6
185 x 4

205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
Will stay another week. Form was a little sloppy on last rep of some of the sets. Want to keep it good. Ideally I would like the same weight I do for BOR's to be what I'm benching for reps.

Reverse Grip Close Grip Chinups

150 x 4
150 x 4
150 x 4
150 x 4
150 x 4
Will go to 160 next week.

DB Curls

49.5 x 4
49.5 x 4
49.5 x 4

It feels like my left bicep has finally caught up with my right one, after a year of trying to get it there lol. My right one may still be about 1 more rep stronger, but not more than that. When i first started, I could do like 10 more reps with my right. The size of each is a different story though.

Good workout. I'm really having a good time training now. Nothing like sparking your enjoyment by adding a piece of equipment like a power rack to the gym, opens a bunch of new exercises up for me to do.

I'm really having a good time working out with the weights lately. I've fallen in love with my lil ole plates .

[Lift2Live]

Hey man, really nice work. Thought i'd look in and see how things were going. Obviously pretty well. I wanted to see if you were into your mass building yet or are you still trying to get down a few more pounds first? Keep it up!

[Firehawk]

I wont' be bulking until AT THE EARLIEST, Fall. I gotta get down in the teens in BF% dude.

But, I'm still gaining strength the entire time I'm cutting, so no worries. I should explode when I actually bulk. In the recent past, when I've gone away from the diet and ate a surplus, my strength skyrocketed on the following workouts. So i'm not so worried about the bulking part.

Right now I'm having a great time working out with the weights. It's play time to me. The diet is the tough part, but I'm hangin. Thanks for the inquiry .

[Firehawk]

I've really gotta figure out exactly what I wanna do. Do I wanna just load on the muscle or do I wanna focus on being a powerlifter?

I want everything really, i wanna lift alot of weight alot of times. We'll see what happens.