Apparently I ****ed my elbow up enough the other night to mess with my squats. Unracking at 365 the bar was so uneven that I re-racked it and checked to make sure it was centered on my back, which is a problem I never have. Turns out I just use my elbows/arms to support the weight a lot more than I realized. Ended up losing it forward on 415. I was aiming for 455 today. Not going to bench this week either, obv. I will still deadlift in a few days.
So this proves my hypothesis stated previously that the 1rep max calculators are useless when I am only doing 10-12 rep sets every week. The last rep at 455 was very close, and as expected it was my grip which failed.
In the video I try to show what I believe to be my weakest point right now, breaking the floor. Here is a small list of things I do wrong:
- Take too long to get in position
- Immediately my body lurches forward, possibly onto toes
- Bar rolls away from me
- Knee starts to cave
- Hips shoot up before bar leaves the ground
- Back loses extension before bar leaves the ground
- Chin too far forward, instead of tucked
- No idea if my stance width is optimal, just kind of going with what is comfortable
Other things which are not form related:
- Grip fails at top, obv
- Both my pecs & traps were cramping, I attribute this to not being used to handling heavy loads, since it doesn't happen even at the end of longer sets
Need to start video taping the 'heavy' singles I do each week.
That's a fail b/c it didn't quite lock out? Man, seems awful close, I was expecting to see you basically not get it off of the floor.
Could the issue with an est. 1rm so much higher when doing 10-12 rep DL sets have to do with CNS? I mean, DL is the heaviest thing one moves (typically) so if one's body isn't used to higher weights, that could be a problem too. Also, I agree grip is a problem but straps should be able to solve that at least temporarily.
Overall your form looks very good to me on a very heavy attempt. I'm not sure it's reasonable to expect better form on singles unless you do a lot more of them.
I think that you're really close here. Bar definitlely shouldn't be moving at all unless you're purposefully rolling it towards you like some people do based on the physic of object in motion etc. Also hips high is probably the worst problem.
Definitely think one cue might help you and that is that it is not a switch but a dial. You are flipping on your pull, where dialing it up is correct. That will help you with your hips too because when you don't flip the switch your hips are less likely to shoot up.