New Trainee Intro, Form Check

[mcsquared]

Hey all,

Last spring, I toyed with Starting Strength, but let myself lapse about 4 months in because of Air Force training blah blah blah. The good thing was I did see some major gains on my lifts, and I went from 170lbs to 195lbs in bodyweight. Now I'm on active duty and ready to get back into it. I started lifting on the program again about two weeks ago, and I've got a question plus a form check on my deadlift, squat, and press.

Running. As big as I wanna get, I still need to be able to pass an AF fitness test with a 1.5 mile run. I also wanna keep myself in decent running shape simply because i've always been a runner. I've thought about incorporating short-distance high intensity running into my off-days. Any other military members have experience with that? I saw a couple marines posting about their SS program.

Now for the form checks:

Right now, I'm 190-195 and 6'1". I'm 23.

Squat: 195lbs
http://www.youtube.com/watch?v=oYT3CZCjMiQ
http://www.youtube.com/watch?v=dPJgs5TIefQ
http://www.youtube.com/watch?v=wfPDYcaIUCI

Observations: I'm concerned about my knee and chest position, particularly. I think my chest isn't high enough and my knees progress too far forward. Also, I've got a problem with my left knee "collapsing" and kind of jutting in when I get fatigued, especially on my last two working sets. Has anyone had this problem? I ran into it last spring as well.

Press: 80lbs
http://www.youtube.com/watch?v=553jG4QZrBs
http://www.youtube.com/watch?v=_O86hZISi7M
http://www.youtube.com/watch?v=ZM5nebQdzU4

My observations: Concerned about my upper-body moving so much.

Deadlift: 160
Warmup set: http://www.youtube.com/watch?v=SK-vUvJGzYw
Working set: http://www.youtube.com/watch?v=nLk70XA5PvY

Observations: Worried about back position here principally.

Thanks for the thoughts all. Ya'll can thank my wonderful girlfriend for the videotaping/singing while I'm lifting the weight. This would be my first time taping my workout so if ya'll have pointers on where to position the camera for a better view, please let me know. Thanks!

[mrflibble]

How are you able to do all your lifting standing on the wall? Haven't had any radioactive spider bites lately have you? Amazing stuff!

[Nauticus]

Squats:
You're doing high bar squats. Starting strength requires a low bar position that places the barbell on your rear deltoids. Since low bar squats look quite different than high bar squats do, offering criticism is useless until we see you change it.



Deadlifts:
You're starting with your ass too low. The deadlift's starting position should not look like a squat does at the bottom. See how it rises when you start pulling? Place it in a position high enough that it won't rise independently of your torso once the lift starts.

By having too low of a starting position, you're also leaning too far back. See how your arms are vertical when the lift starts? They should be slightly angled backwards towards the barbell. Your shoulders will actually be in front of the bar.

You also need to lower the weight by breaking at the hips first. When the barbell reaches your knees, they can lower it the rest of the way. Doing this results in a barbell that travels in a straight line downwards, not zigzagged around the knees.



Just curious: Have you read the book?

[mcsquared]

I have read the book. I even carry it with me in the gym and read while I'm on my rest periods between squats. I've always watched my bar position, but when I get to heavier loads with the bar in that position my wrists break and hold part of the load. I guess I thought I was choosing the lesser of two evils. I think this is in part due to my shoulder/arm inflexibility. Remedy? Would widening the grip might do the trick, but are there other ideas? I got my next work day on Monday so I can hop in there and really work on this.

Deadlifting, yeah. I've been told those things before. I need to buckle down and do them. Did the press look alright?

[mcsquared]

Sorry for the double post, on pp19-20 of the book he says to utilize high bar position if flexibility issues prevent one from getting the bar into a proper low-bar position. Unshown in the video is when I'm doing my warm-up sets, its typically from a low-bar position. So, with this, should I just keep getting my shoulders/wrists/everything more flexible while continuing to squat the way I'm doing it?

[Nauticus]

I have read the book. I even carry it with me in the gym and read while I'm on my rest periods between squats. I've always watched my bar position, but when I get to heavier loads with the bar in that position my wrists break and hold part of the load. I guess I thought I was choosing the lesser of two evils. I think this is in part due to my shoulder/arm inflexibility. Remedy? Would widening the grip might do the trick, but are there other ideas? I got my next work day on Monday so I can hop in there and really work on this.

Deadlifting, yeah. I've been told those things before. I need to buckle down and do them. Did the press look alright?

Low bar feels really odd at first. Regardless, you'll get used to it. Flexibility will develop rapidly, but since you may not have much to start with, go with a wider grip. Just keep in mind that the closer the grip, the more stable the bar will rest on your rear deltoids, so try to go as close as possible with it being painful. Also focus on keeping your elbows up, as this will ensure your wrists stay straight.

I'm no expert on the press, but your elbows should probably point forwards more. This will create a more efficient lift by placing the bar closer to your face throughout the press. Also focus on keeping your chest up and abs contracted.

[nisora33]

...your elbows should probably point forwards more. This will create a more efficient lift by placing the bar closer to your face throughout the press. Also focus on keeping your chest up and abs contracted.

Yes, this. A cue that I like to use is to think of squeezing the chest UP to meet the bar, as the bar is lowered to meet the chest. Works well, IMO.

-Stacey