Squat video, last of a day of PRs: 227.5 kg (501.6 lb) x 1.

wasn't pretty, but it counts. nice work.

now seriously work on a slightly wider stance, knees out, chest up.

Thanks KC. I plan on starting to work on that next week.

Serious question from a squat noob (especially high-bar). Are your traps bruised to **** after lifting so heavy? I feel nothing with low-bar, but slight discomfort on high-bar, although I'm squatting only 200lbs. On high-bar I get blood bruises on my traps.

No I do not, but I have been doing that from the start and probably have gotten past that by now. I may have gotten them in the beginning though. The area where the center knurling hits my back is "dry". Not sure how to explain it. Not quite a callous, but you can feel where it has rubbed.

Thinking I am going back to a Texas Method based workout. I think I will plan on starting the 5x5 day at 180 kg (slightly lower than 80% of my max of 227.5 from Saturday). Is that enough of a drop taking into account I will also be trying to widen my stance? Should a go down to 70-75% instead? Thoughts?

Solid 1RM work

Nice!

Today's workout

Squat: 160 kg (352.7 lb) x 5 x 2
Press: 60 kg (132.3 lb) x 5 x 2
Row Machine: 70 lb/side x 5 x 2

Went to bed last nighting thinking I would start TM today with a conservative 160 kg 5x5 squat and a 60 kg 5 x 5 press. Woke up this morning and still felt beat up from Saturday. Decided I shouldn't push it and decided to cut it down to 2 sets and probably start TM next Monday. I will do some DL and benching on Wednesday, and some more squat/press work on Friday.

Took videos of the squat from the front today to see if I was keeping a wider stance. I will take some from the side also on Friday to make sure I'm not screwing anything up from the side and that I'm getting good depth.

Set 1

Set 2

OMG! I have this patch of psoriasis scaley-red dry skin between the top of my shoulder blades. It's been getting worse all the time. It's really starting to look like ****. That is EXACTLY where the centre knurling would be rubbing. I can't believe I never put 2+2 together.

I'm gonna to some front squats and high-bar to let this **** heal.

I can feel it when I scratch there and seems like what you are describing. I don't see it and it doesn't hurt, so I don't care at this time.

Haven't been back to the gym yet. Will go either tonight or Wednesday. Not sure if it is the change in wx, or if I tweaked it, but my ankle has been killing me. With my past I don't want to push it. Have been reading and planning my upcoming training. Figure I will start a modified SS (DL once a week, squat heavy 2x). Plan is to go 140kg x 5 x 3 for squat, 80 kg x 5 x 3 for bench, 140 kg x 3 x 3 for DL and 60 kg x 5 x 3. Will move them up as necessary. Will then move on to a Modified TM. I liked the 7 sets of 5 for bench and squat from Smolov for volume, probably go 3x3 for DLs for a while then go to singles or something, and not sure if I want to do a 3x3, 2x4 or 5x1 for intensity yet. I kind of liked, and seemed to respond well, to the higher volume. Not sure how long that is sustainable though. Will find out soon.

Today's workout

Squat: 140 kg (308.6 lb) x 5 x 3
Bench: 80 kg (176.4 lb) x 5 x 3
DL: 140 kg (308.6 lb) x 3 x 3
Cable curls and shoulder work.

Workout went well. Beltless for the whole workout and used double overhand for the DLs. Will post squat videos later when the internet is back up at my house. Took side view with new stance for critique. I didn't video any other lifts. Elbow felt good on bench, but my shoulder was a bit off. Will continue accessories for both. Grip felt weak on DLs. Considering some accessory work for that. Most likely farmers walks, static holds and grippers.

From here on out I plan to squat m/f and front squat/DL on w. Will rotate between bench and overhead each workout.

Really bad storm last night knocked out power all over (luckily not my house) and knocked internet out throughout the city.

Videos of yesterday's squats 140 kg x 5:

Set 1

Set 2

Set 3

Set 1 looked pretty good. Set 2 and 3 looked worse. You're losing it forward at the bottom.