Powerlifting Russian Power D1

Total training time forever.

Spent a lot of time working on squat problem, including watching Quest videos of instructional for my squats. In the end the last set was the best. Needed to get straight down and pop out of the hole. Everything else was in place, but I was descending too slowly and sitting so far back I had to compensate by shifting my torso forward.

Bench went well. I'm trying some advice to skip the pausing until close to the contest. Working on getting the bar down as quickly as possible under control and exploding off the chest.

Squat

Warm up
Overhead squat 44 x 8, 88 x 6
Squat 165 x 5, 231 x 3, 275 x 2,

workout
341 x 2 x 8

Bench press

warm up
44 x 20, 143 x 6, 187 x 5.

workout
259 x 3 x 6

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[AussieDude78]

Your knee position is looking more static in the squat.

[secuervo]

In that they are not drifting forward at the bottom as much? Or they are staying out instead of closing in? The squat has got to be the most technical lift. It may be just that I am building from ground zero, but that is the way it feels each workout.

[ArtemPowerLift]

nice spot!!!

[themusclestud]

@AussieDude78

Your trying to push the weight up and back too much, I suggest trying to thrust your hips forward to straighten out your body as opposed to just trying to push the weight up (your toes even come off the ground). A little technical piece you can add to your form would be to take 2 or 3 deep breathes and feel your abdomen push against your belt properly before you inhale to go negative.

[AussieDude78]

Not drifting forward from the side, haven't compared the front.

Yeah I'm a 6 month noob and just coming to realise how damn hard it is to squat properly.