Jeff Parker Posted July 19, 2015 Author Share Posted July 19, 2015 (edited) 7/19 1HP 92x3,3,3,3 DH Shallow Hub 46.5x3,3,3,3 Rolling Thunder 166x3,3,3,3 2" VBar Up to 196 166x3,3,3,7 Cleaned 2 45s by the hub 4 different times, everytime I took a video I either cut out the plates on the ground or was too low and cut off the clean up top. Finally got an ok video on the 4th try. Edited July 19, 2015 by Jeff Parker 1 Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted July 23, 2015 Author Share Posted July 23, 2015 7/23 King Kong contest run through 1 hand pinch 92x1, 97x1, 99.5x0,0. 97 final lift Rolling Thunder - don't have a 2.5 crusher last time I did my crusher was about 50lbs less than my rolling thunder 171x1, 181x1, 186x0,0. Final lift 181 DH Shallow Hub 46.5x1, 51.5x1, 54x0,0. Final lift 51.5 2" vbar 196x1, 198.5x1, 203.5x1, 206x0. Final lift 203.5 Overall not great. Hub only tied my best and everything else was under my previous best. I'd like at the contest 1HP 108 2.5 crusher 150 DH Hub 60 2" vbar 225 1 Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted July 28, 2015 Author Share Posted July 28, 2015 7/28 1 hand pinch 87x6,5 DH shallow hub 39x10,10 Rolling thunder 171x3,3,3 2" Vbar 196x1,1,1 171x10 each hand Various blobs plate pinches and hangs 1 Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted August 1, 2015 Author Share Posted August 1, 2015 8/1 1HP 97x1,1,1,1 DH Shallow Hub 49x1,1,1,1 Rolling Thunder 181x1,1,1,0 2" Vbar 196x1,1 206x1,1 Lay pull downs with Fat Gripz Blob work 1 Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted August 3, 2015 Author Share Posted August 3, 2015 Squat form video with and without a belt 225 @223 bodyweight. 225 is my current 10 rep max on the squat. The video is for Eric to give me some form critique but anyone is welcome too. My squat has been much higher in the past but that was at 260lb bodyweight. Thanks Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted August 4, 2015 Share Posted August 4, 2015 Overall I think it looks good. I noticed coming out of the hole you shift back significantly. Maybe transferring too much weight to the front of your feet in the bottom position? If so, it might be a flexibility issue. How do your squats feel as you're doing them? I hope some others chime in. Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted August 4, 2015 Author Share Posted August 4, 2015 Eric, thanks for the reply. I don't think I ever taped my squat before, I was very surprised how bent over I looked, that's about as straight as I can get. I checked even with no weight my back bends that much to get into a full squat. Yes I noticed the shift as well and no clue why, didn't even know I was doing that. I am not flexible at all so it could be flexibility issues. What would I need to work on flexibility wise? My back squats feel ok, but they have never felt very natural to do. Conversely I have just started front squatting a few weeks ago after my back squats and they feel great. Very natural feeling. Only problem with them is supporting the heavier weights on my shoulders. Quote Link to comment Share on other sites More sharing options...
Justin Matney Posted August 4, 2015 Share Posted August 4, 2015 Drive up out of the hole with your ass. Try not to thrust your hips forward so much--your lower back is rounding at the end of the movement because of this. Also, your depth seems a bit shallow. Go a few inches deeper (heh) and drive upward with your ass, not forward with your hips, and utilize the spring back out of the hole and I think the gainz will come. Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted August 4, 2015 Share Posted August 4, 2015 Usually the culprits are lack of hip and ankle flexibility. There's a ton of stretching exercises explained in detail on the web. Practicing the squat itself, while attempting good form, will also improve the necessary flexibility. Everyone is different, but here are some mental cues that help me keep my weight centered on my feet and my form ideal. I think: push butt out, shins as vertical as possible, and chest up. Sometimes it helps to think "weight on my heels" if you're struggling to keep it off the balls of your feet, even though in practice you want the weight evenly distributed. Also it's hard to see in the pic, but widening your stance a little bit might help. Thinking "knees out" could also help. As for the exaggerated forward tilt of the torso, it's how I've always squatted, but no one would say I have "ideal" form. But it works for me and my long legs and relatively poor quad leverages. Of course, you still want to keep your back as flat as possible. Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted August 5, 2015 Author Share Posted August 5, 2015 Justin and Eric thanks for the tips. I will try again tomorrow and see if I can apply them effectively. 1 Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted August 5, 2015 Author Share Posted August 5, 2015 (edited) 8/5 Crossfit style workout. I've been watching the games on YouTube, very entertaining 2 reps strong hand then 1 rep weak hand on all 4 implements every 3 minutes. Weights used were: 2HP: 82 Shallow Hub : 41.5 Rolling Thunder: 151 2" Vbar: 161 Made it 8 full rounds then missed my second strong hand rep on rolling thunder as well as my first weak hand rep Total numbers were 18 reps right hand and 9 reps left hand 2hp at 82 18 reps left and 9 reps right shallow hub at 41.5 17 reps right and 8 reps left rolling thunder at 151 18 reps left and 9 reps right 2"Vbar at 161 All done in 25 minutes 15 seconds Edited August 5, 2015 by Jeff Parker Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted August 6, 2015 Author Share Posted August 6, 2015 (edited) Did squats again today. They looked a little better, I think I was driving forward with my hips too much at the bottom causing the shift. Drove with my glutes this workout and they are much more sore than normal. Maintained current strength levels despite another 2lbs of weight loss. 31lbs lost so far since Memorial Day. Also, hands and forearms crazy sore from yesterday's workout. Way more than usual Edited August 6, 2015 by Jeff Parker 1 Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted August 6, 2015 Author Share Posted August 6, 2015 Here's my front squat to compare. I've never done these fresh or for a max, today did 135x5x5 after my back squats. Here is one set 1 Quote Link to comment Share on other sites More sharing options...
EricMilfeld Posted August 6, 2015 Share Posted August 6, 2015 Very glad to hear you're getting your form polished. The front squats looked good! Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted September 7, 2015 Author Share Posted September 7, 2015 (edited) Went to Florida for 3 weeks, 15 days of it in Disney World. Great vacation, didn't train just had fun! 9/7 Warm up grip work to get back into King Kong training after over a month off. 1 hand pinch 92x1,1,1,1 Rolling Thunder 176x1,1,1,1 DH Shallow Hub 46.5x1,1,1,1 2" Vbar 201x1,1,1,1 Edited September 7, 2015 by Jeff Parker 2 Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted September 14, 2015 Author Share Posted September 14, 2015 7/14 King Kong training seems to be getting back to where I was before vacation, now the trick will be to try and make some gains before the comp 1 hand pinch 87x3,3,3 Rolling Thunder 176x3,3,3 DH Shallow Hub 44x3,3,3 2" Vbar 191x3,3,3 Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted September 17, 2015 Author Share Posted September 17, 2015 9/17 1 hand pinch 92x2,3,2 Rolling thunder 181x1,1,1 DH Shallow Hub 46.5x3,3,3 2" Vbar 196x1,1,1 10 minute AMRAP of 1 rep each hand of 77lb 1 hand pinch, 146lb rolling thunder, 39lb shallow hub, 171lb 2" Vbar, 42.5lb blob and 101lb 2.5" welded dumbbell. Made it 5 full rounds so 60 total reps. The left handed 1 hand pinches and right handed vbars were tough, everything else fairly easy Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted September 24, 2015 Author Share Posted September 24, 2015 (edited) 9/24 King Kong run through pretty happy with the results. Final lifts only 1 hand pinch 102 Rolling Thunder 201. PR! DH Shallow Hub 52.5. PR! 2" VBar 201 10 minute AMRAP of 1 rep each hand of 79lb 1 hand pinch, 156lb rolling thunder, 41.5lbshallow hub, 176lb 2" Vbar, 42.5lb blob and 101lb 2.5" welded dumbbell. Edited September 24, 2015 by Jeff Parker Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted September 24, 2015 Author Share Posted September 24, 2015 Made it 6 rounds on the circuit Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted September 30, 2015 Author Share Posted September 30, 2015 9/29 1 hand pinch 94x3,3,3 Rolling Thunder 183.5x2,2,2 DH Shallow Hub 50.5x2, 53.75x1PR!, 53.75x0 2" VBar 201x2,2,2 42.5pb blob 50 full lifts in 5:15 Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted October 6, 2015 Author Share Posted October 6, 2015 10/3 Did a pre King Kong workout with Chris. Got some solid numbers in including another hub PR at 54lbs even. Chris should get some solid vbar numbers in and beat me at that event at the contest. Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted October 8, 2015 Author Share Posted October 8, 2015 10/8 1 hand pinch 97x3,3 107x1PR Rolling Thunder 186x2,2,2 DH shallow Hub 41.5x5,5,5 2" vbar 181x5,5,5 Everything is moving up except vbar. did a bunch more reps of various vbar work later but didn't record it. Need to figure something out with it Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted October 15, 2015 Author Share Posted October 15, 2015 10/15 King Kong run through 1 hand pinch 97x1, 102x1, 107x1, 112x0. Should have gone to 109 but 107 was sooo easy Rolling Thunder 181x1, 186x1, 191x1, 196x0 DH Shallow Hub 49x1, 51.5x1, 54x1, 55x1PR 2" Vbar 196x1, 201x1, 206x0,0 Pinch is going good, thick bar and vbar not so good. I'm going to hit some high rep rolling thunder and vbar later tonight but pretty busy so probably won't post it 1 Quote Link to comment Share on other sites More sharing options...
Jeff Parker Posted October 19, 2015 Author Share Posted October 19, 2015 10/18 last training day before King Kong Helped my parents move all day so my hands and forearms were already fried, I did better than I thought I would. Hitting a 97lb 1 hand pinch triple was fun 1 hand pinch 97x1,2,3 Rolling Thunder 166x1, 176x1,3,2 DH Shallow Hub 51.5x1,2,3 2" Vbar 186x1, 196x1,2,2 I've been 223 in the morning for awhile now, going to eat everything in sight to get into the 231 and above class for Saturday. This should be my last contest at that weight. Next year I would like to be around 205 and get in under 93kg for the contest. Quote Link to comment Share on other sites More sharing options...
bencrush Posted October 19, 2015 Share Posted October 19, 2015 10/18 last training day before King Kong Helped my parents move all day so my hands and forearms were already fried, I did better than I thought I would. Hitting a 97lb 1 hand pinch triple was fun 1 hand pinch 97x1,2,3 Rolling Thunder 166x1, 176x1,3,2 DH Shallow Hub 51.5x1,2,3 2" Vbar 186x1, 196x1,2,2 I've been 223 in the morning for awhile now, going to eat everything in sight to get into the 231 and above class for Saturday. This should be my last contest at that weight. Next year I would like to be around 205 and get in under 93kg for the contest. Nice final workout before KK! Just duct tape a 5lb around your left left and one around your right leg. Wear a pair of exercise shorts when you weigh in. Problem solved! I will not "out" him until he is finished competing (but he knows I'm looking forward to doing an entire comical series on his "weigh-in cheating" shenanigans), but a good friend of mine has done something similar a few times in various competitions. Always to weigh heavier. The first instance I'll write about on the day he retires from comps is the time he duct taped (from the waist down) a total of 46lbs to himself to hit the 242lb limit. He is a jokester and likes to point out that even the competitors have no idea what their fellow competitors weigh just based on their looks. Quote Link to comment Share on other sites More sharing options...
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