theblackkeys' "Starting Strength" log

theblackkeys · #1 12-01-2007, 02:20 PM

blah, missed thursday's workout.

Press:
3x5x115

Power Cleans:
8x95
5x3x135

Overhead Squat:
4x3x45
Is it correct to kinda feel like you are pinching your shoulder blades back together? I mean as sort of a teaching cue to myself.

Bench Press:
3x5x175

Chinups:
3, 3, 2

Dips:
2x8

SmileyEH · #2 12-01-2007, 02:29 PM

For overhead squats think "active shoulders". Put your hands over your head and tighten everything around your shoulders - your hands should move up a couple inches. Do that at all times when you are holding the bar, it will make a stable platform.

shemp · #3 12-01-2007, 02:29 PM

[ QUOTE ]
Is it correct to kinda feel like you are pinching your shoulder blades back together? I mean as sort of a teaching cue to myself.

[/ QUOTE ]

yes

http://performancemenu.com/daily/vid...hFB10-6-07.mov

theblackkeys · #4 12-01-2007, 03:40 PM

[ QUOTE ]
[ QUOTE ]
Is it correct to kinda feel like you are pinching your shoulder blades back together? I mean as sort of a teaching cue to myself.

[/ QUOTE ]

yes

http://performancemenu.com/daily/vid...hFB10-6-07.mov

[/ QUOTE ]
thx yo. Pushing up is a good cue. "active shoulders" doesn't really mean anything to me. Tense is probably a better word for most people I'd think. Head forward is good too.

Also, a little bit of arm rotation is possible in the locked out position, should my elbows be pointing a certain direction?

shemp · #5 12-01-2007, 04:04 PM

Watch the entire video, if you didn't. I remember a couple of gems in there, but it may be that you need to already know to begin with.

Your shoulder blades are 1) pulled back and 2) down and your shoulders are 3) actively pressing 4) up with your 5) head through the window and 6) your elbows will be locked out-- 7) and out.

It all works together. "active shoulders" are "in your ears." Well, kinda. Consider the bottom of the pullup. Even though you are at full extension. Your elbows are a bit soft and your shoulders are not relaxed-- even when you hang, to do it safely, you must keep them tense. That is a variation on the same theme of keeping them active.

I don't know if this is helping...

theblackkeys · #6 12-01-2007, 05:06 PM

[ QUOTE ]
Watch the entire video, if you didn't. I remember a couple of gems in there, but it may be that you need to already know to begin with.

Your shoulder blades are 1) pulled back and 2) down and your shoulders are 3) actively pressing 4) up with your 5) head through the window and 6) your elbows will be locked out-- 7) and out.

It all works together. "active shoulders" are "in your ears." Well, kinda. Consider the bottom of the pullup. Even though you are at full extension. Your elbows are a bit soft and your shoulders are not relaxed-- even when you hang, to do it safely, you must keep them tense. That is a variation on the same theme of keeping them active.

I don't know if this is helping...

[/ QUOTE ]
Yeah, I was actually thinking about the shoulders thing during pullups while I was OHS'ing. I think I'll add a few pounds next time to get a little more feedback on bar position throughout the movement.

cbloom · #7 12-01-2007, 04:49 PM

[ QUOTE ]

thx yo. Pushing up is a good cue. "active shoulders" doesn't really mean anything to me. Tense is probably a better word for most people I'd think.

[/ QUOTE ]

One of the good cues I learned for the Turkish Getup is to imagine "pushing through your shoulders". That is you imagine the flex coming all the way from your torso, through your shoulders and through your arms. eg. you are actively moving the shoulders towards the weight to carry it with your muscles. At the same time the shoulders should be in the pocket, which means scaps backs.