[Matt]

#24905

Chris,

When Murph is talking about carbs and fats think about potatoes vs white bread, rice vs cereal, butter/ghee vs canola oil, high processed vs minimally processed food sources.
Trying to avoid things that are coming in boxes and get real foods.
I hope that helps inform the situation a bit.

[Matt]

#19224

Christine, Deadlift looks good. A few things to focus on, even if you are trying to be fast I need you to settle the weights into the floor between each rep. Try not to let them bounce.
As you pull past your knees, think about pushing your knees back to the wall behind you to get your hamstrings into it (I think we talked about this one time at the gym). In these videos you are kinda scooping under the bar to lock it out if that makes any sense.

[Matt]

#18587

Jacob, since you do not have a meet, do all three lifts, Squat, Bench, and then Deadlift on “Day 4”. Try to give yourself 3 heavy attempts at each trying for a PR on the second or third attempt. Do not do 5-6 heavy singles for each lift as this will burn you out and take forever. Keep it to 3 attempts for each lift, hit some PRs and post them up for us to see.

[Matt]

#18217

We are getting closer with the video. Try to keep that angle and get your entire body in the frame.
As far as the squat goes I think the upper body can be a little tighter. You are strong enough to move that weight without getting super tight which is good, but we want to practice as if it was heavy.
Think about pushing you stomach out the entire time to keep the torso tighter, like you are doing a plank.
In addition pull the bar into your back like you are doing a lat pulldown.
This will seem like much more work cause it is, but it will lead to a tighter safer squat.

[Matt]

#18179

Heather, Welcome aboard we are glad to have you.
When and where is the meet you signed up for in May?

[Matt]

#18176

AR means active rest, so do those while resting from the other exercises in the circuit.
RM mean rep max so 3RM would be a 3 rep max or max triple.

[Matt]

#18126

Sam,

Glad to have you around. Saw some squats yesterday when you were working with Candace and it looks like you are off to a great start getting back into things.

[Matt]

#18080

Shondell, where this original stance or new stance?

If the counterweight helped we know we need to sit back more regardless of stance, however, bringing your feet a little wider will help you sit back without being too leaned forward.
Next time you are in try widening the stance a little and keep the weights lighter. Try to make the squat with the bar feel the same way on your legs as the squat with the counter weight.

[Matt]

#18075

Shondell it would be very helpful to see a video.
In the wider stance adding a bar (even a dowel) just to cue the bar to stay straight will help you from rolling under into a “yoga squat”.
In the original stance are you sitting back for enough? While experimenting try holding a 5 or 10lb plate at arms length in front of you and really sitting back hard (the weight is a counter weight) and see if this feels better.
If it does you might just need to dial in the squat form a little and do not have to restart anything.

[Matt]

#18026

Kevin,
Just got the videos and without giving you too much to work on we are going to start with your feet.
Next time you go to do a barbell movement for the lower body (squat/DL) do it shoeless and focus on rooting.

Rooting

This will help immensely with your movement patterns.
For the deadlift bring your feet a little wider for the sumo pull that you are doing and try to keep your hips higher as well.

Add some rooting to the front squat as well which all things considered looked pretty good.
The TGU looked good as well, keep focusing on staying balanced and moving under control. That is why we start with the shoe.

[Matt]

#18006

That did not work for me, but maybe it will for Murph?

[Matt]

#17984

They don’t look too bad? What do you mean by “badges”.
Deficit pulls are hard for most people but I would just focus on starting with your feet instead of your back. These pulls really prolong the “leg drive” off the floor of a pull so letting you back take over prevents that.
These on the other hand do not look like you let your back take over too much.

[Matt]

#17983

Double check that math, but if you are right I’d drop a week now to put you on track so the meet prep (about 12 weeks out) is still intact.
We can check it together when you are in on Wednesday if you’d like.

[Matt]

#17982

Thanks for getting back on this one. That variation is hard and watching you do it the other day it shows that you really need to get tighter in your shoulders/back when benching. That thing was pulling you all over the place.

[Matt]

#17981

Sorry this took so long to get back to you.
For the belt squat variation assuming you have a belt of some kind and a band, you can set it up like this

For the sprints do the thing that makes sense, rest between each one, not after all of them/the quarter mile.

[Author]

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