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#1 |
Member
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Squat and Bench Press Critique
Hi Everyone,
Did my first 5/3/1 workout yesterday in the hopes of gaining some needed strength. Was hoping to get some feedback from the community on my squat and bench form. Any criticism is appreciated! Squat http://www.youtube.com/watch?v=KS5_RvmqId0 http://www.youtube.com/watch?v=sXJD570AUKQ http://www.youtube.com/watch?v=yB_G1wcorVk http://www.youtube.com/watch?v=vG2wz-XxZZI http://www.youtube.com/watch?v=NVuPREM1VFU Bench http://www.youtube.com/watch?v=xTRx8h5porU http://www.youtube.com/watch?v=T00oK1r_beY http://www.youtube.com/watch?v=iLBcn_oCFYY |
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#2 |
Member
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Re: Squat and Bench Press Critique
Overall things look pretty solid.
Minor Thoughts about the squat 1.) Might want to have your head more down--either looking forward or slighty down instead of up. This might help with hip drive. 2.) Wrists are bent back--when weights start to get heavy this might become very uncomfortable and instead of pinning the weight to your back with your arms you'll be holding the load in your arms--this is a lot of strain. 3.) Depth might have been an inch high on some of the 135 and 155 set. Minor Thoughts on the bench--I wonder if you could narrow your grip by 1/2 inch on both sides. It might not be necessary, I was wondering if your grip was too wide, but the angle of the camera might have amplified things 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? |
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#3 |
Member
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Re: Squat and Bench Press Critique
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. |
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#4 |
Member
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Re: Squat and Bench Press Critique
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? |
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#5 |
Member
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Re: Squat and Bench Press Critique
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. |
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#6 |
Member
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Re: Squat and Bench Press Critique
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#. |
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#7 |
Member
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Re: Squat and Bench Press Critique
I stand corrected, then. Move that head if it helps you move weight.
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#8 | |||||
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Re: Squat and Bench Press Critique
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Thanks for all the great feedback! Please keep it coming! |
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#9 |
Member
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Re: Squat and Bench Press Critique
Andrew - this is just my $0.02, but why stop doing SS until you have finished milking it for gains? Capping yourself artificially and moving on to an intermediate program will slow things down considerably. Did you stall and reset a few times on SS already?
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#10 | |
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Re: Squat and Bench Press Critique
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For a comparison: Start of SS (approx): Squat 205x5, Bench 185x5, Deadlift 225x5, Clean 135x5 End of SS (approx): Squat 300x5, Bench 215x5, Deadlift 285x5, Clean 185x5 Now (bests, not necessarily current): Squat: 345x1, Bench 235x1, Deadlift 375x1, Clean (squat) 225x1 |
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