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Old 05-11-2011, 10:53 AM   #8
Andrew Carnovale
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Join Date: Oct 2009
Location: Toronto  ON Canada
Posts: 31
Re: Squat and Bench Press Critique

Originally Posted by Robert Fabsik View Post

Finally--did you not use a spotter on the bench or squat in the cage for the video? I'd highly suggest you get a spotter on the bench especially since you are to rep out on the last set of 5/3/1, I wouldn't want a bar on your face. Also, I'd rather have the cage catch a failde squat than your lower back and when you work your way up, sometimes we experience failure.

Keep up the good work. Out of curiosity what motivated you to do 5/3/1 vs. other linear progression programs?
Robert- I decided to go outside of the cage as these weights are relatively light for me and even though I am going for "max reps" on the last set my plan is to leave a couple in the tank and not go for broke. I decided to use 5/3/1 for a couple of reasons. Firstly, I have done the SS novice program and experienced tremendous gains on it. I felt that trying a more intermediate program would be beneficial. Secondly, I liked the idea of training sub maximally and wanted to give it a try. Lastly, I thought it would be easier to incorporate the 2-day 5/3/1 program in to my Crossfit schedule. My plan is to do 2 5/3/1 days and 2 or 3 Crossfit days.
Originally Posted by Andrew G. Greenberg View Post
On bench, you need to look up how to properly unrack the bar. Keep your head still.

You look like a strong dude. Why are you posting these crazy light weights for critique? Surely you can do more...

I just watched the heaviest squat set. Looks great.
Thank you for the feedback. Any resources you know of to help my with unracking the bar? 5/3/1 is built on submaximal training so I started lighter to ease in to it.

Originally Posted by Robert Fabsik View Post
I believe some of the Elite or Westside guys promote bringing the head in like he did for stabilization purposes. I don't do it when I bench, but I've seen some of the top powerlifters do it.

Andrew-is that where you got that technique/style from?
Yes, I watched a lot of Westside stuff and that is where I got it from. Not sure if the form varies between raw and equipped though.

Originally Posted by Tamara Cohen View Post
Agree with most of what has been said.

Squats look great, although I would certainly try shifting your eye gaze down to see if that changes things.

For bench, I would definitely grab one of those guys hanging out in the background and have them be a spotter. I'm curious on the technique also.
I'll try keeping my gaze more moderate. I was looking up mostly to help keep my chest up.

Originally Posted by Adam Carlson View Post
Andrew - I'll echo the question that was asked by another: why choose 5/3/1? You seem strong but still in the stage where you could make huge gains every session rather than trying to gain over the course of a month. 5/3/1 is a program for those who have passed beyond novice gains and need a more intermediate program.

On the bench - are you sure that the last set was 155#? I could be wrong (the larger plate could be a 35#), but it looked like 185#.
I have done the novice SS program and made great gains on it already. 5/3/1 intrigued me a lot so I wanted to give it a try. It's by no means a novice program but I still think I can see some great gains. It was only 155#. I had a 45# plate and a 10# plate per side. The weight are oddly shaped at the gym I go to.

Thanks for all the great feedback! Please keep it coming!
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