Yesterday I was lifting alone (normally my wife also lifts but she had something to do and wouldn’t be home until late) so I decided to record some of my lifts. We’re prepping a room in the basement for some remodeling, hence the random dressers and boxes all over. I filmed the first and last set of 5 of each exercise – except Dead Lift which aside from the warm-up sets you only do one. Squats were 140lbs, Over-head Press were 95lbs and Deadlift was 185lbs. To date I still haven’t missed a rep so the weight keeps climbing but I anticipate that maybe next time I do OHP at 100lbs (+5 each time) I might not make it. It’ll be interesting to see, that’s by far my weakest lift.
- Green –Â Deadlift
- Orange – Barbell Row
- Blue – Squat
- Gray – Bench Press
- Purple – Overhead Press
Looking at the video I’m going to say that I need to do a better job keeping my back neutral during dead lift. When i’m doing it it feels like I’m actually arching my back but in the video it looks a bit hunched forward. I’m definitely breaking parallel on squat and my knees aren’t hurting when I do it (I consider that a great sign). OHP is tricky: The ceiling in the basement is low enough that I have to stand with my legs spread quite a lot in order to not bash the weights into the ceiling, so my stance is weird and it feels like I’m leaning over backwards with a TON of arch.
Seated military press is just fine. Honestly you’ll cheat less.
I would squat either barefoot (or in socks) or get some shoes with stiffer soles especially when you are getting into heavier weights. Your form looks fine on the squats to me. My starting position is the same as if I were jump vertically. It keeps my stance at shoulder width and my weight centered correctly.