Beginner Acclimation 1A W4

[Adrian Montagut]

#23606

Wrapping up block 1A. It’s been fun, and I’ve really enjoyed the “pump” days that round off the week.

Squat – https://www.instagram.com/p/Cd0bccUlrEJ/ Feeling better by the week. Focusing on bringing my back into it and having mixed results, but when it happens I definitely feel MUCH stronger.

Bench – https://www.instagram.com/p/Cd2_6pwF9qC/ These felt great, but watching the video the bar is clearly slightly askew. Is this a problem I can fix? More back, maybe?

Deadlift – https://www.instagram.com/p/Cd79vA6FbxK/ Also felt incredible. Hook grip hurts so bad but I’m slowly getting better at it

Overall I feel like I might still be overshooting my RPE, but recovery is still going fine. Seem to be losing weight a little too while getting stronger. Onward to 1B!

[Murph]

#23607

Adrian,

Squats-they look pretty good.
I’d like to see you drive your back into the bar harder out of the hole.
Watch this video at about 2:00 minutes in for an explanation:

Online Coaching and Programs for Powerlifting and Fitness Home

Bench-a coupla things
I’d like to see you really lock the weight and let it settle into your lats. At the liftoff you begin with soft elbows.
This is easy to get away with on lighter weight sets, but will not work on max sets.
At lockout, hold that weight as if waiting for a judge to tell you to rack it.
And….if you can film from the side we can see the lift better for coaching.

Deadlift-from the front angle, which is hard to coach from, it look pretty good. Filming 45 degrees to the side is best.
One small thing, hold that lockout on each rep longer.
It builds physical and mental strength.

What were the RPE’s supposed to be?

[Adrian Montagut]

#23608

Thanks Murph, apologies for the wonky angles.

For bench, should I be locking out my elbows and flexing my lats before beginning the first rep? Is that what you meant by “soft elbows”?

These were all supposed to be RPE7. I think bench and deadlift were definitely there, but squat felt more in the 8 range.

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