Week 2 Check In

[Sam Brown]

#16512

Hey guys posted up another weekly recap of my main lifts. Looking forward to week 3.

Last Weeks Critiques
Squat:
As you begin the descent, you go right into a slight spinal extension.
This indicates one of two things.
Losing your abdominal brace or poor initiation.
I am going with a little A and a little B.
Brace the abs down and then open your knees-push hips back.
Try not to arch it down.

2. Good mornings look pretty good.
Next time try moving by forcing the knees out & hinging hips back as opposed to bending back.

3. Bench look pretty good. I’d suggest trying to get the hips more involved.

4. Keystone DL
Try to keep your neck neutral-don’t crane it back.
And at lockout, simply stand straight up, try not to drive the hip too far forward.
JL wrote about his in the t nation article.

[Matt]

#16523

Sam, I love how digestible this format is. It is great to see your take on your sets as well and hear what you are thinking.
The squats look way better than the previous week’s work. Besides the depth issues that you called yourself on the belly looks locked in and the hips are way more involved.
Good mornings are much better with the hips, watch that big toe drift though. Push back enough but not so much that your toes come up.
For the Bench I would love to see you settle the bar out a little further before the first rep. Don’t rush it down after the self hand out. You can see this on the floor press too. Lock the elbows and settle the weight into the back. Hips look like they are getting involved.
Deadlifts you are right on the money with that stance I wouldn’t change it. Feet should be under the hips. I’d like your arms to be longer. Right now you are taking the slack out with a row (elbows bending and lats flexing). You need to keep the arms long and the lats pulling everything in not up.
Keystones look good. Focus on the same thing we wanted to see with the squat. Neutral spine and hips back.

Thanks for making it entertaining Sam.

[Sam Brown]

#16528

Thank you again for the feedback. I am taking note of everything and will be adding it into the next video to see the progress just like I did with this one. The one thing I am noticing is that my elbows are actually fully extended. I will show in the video this week of the crazy shit my elbows do. I think it is an illusion with my chunky forearms.

Feeling strong and looking forward to squatting in a few hours.

[Murph]

#16533

Your squats look almost as good as the smooth Jazz sounds.

Could be deeper though.

Keep on the same cues as last time.
And on the Keystones, OPEN the knees to start.

Overall, things are a lot better than last week.

[Author]

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