Like I said in cha's thread I think it's safe to roll the erector muscles of your lower back, as long as you roll each side on its own and stay away from the spine. Better be careful though.

If you're going to roll your lower back, do what SM is saying - use a ball (tennis, lacrosse, etc.), stay away from the spine, and try to keep your lower back from bending or flexing too much. The biggest danger imo rolling the lower back is that you're trying to relax into the ball but at the same time want to keep your spine as neutral as possible.

Although tbh I haven't rolled my lower back, I focus on my glutes and hammies instead, which usually helps a lot and doesn't risk tweaking anything.

I've never used a ball for my lower back, just the rumble roller. The ball might be a bit too much/too risky?

I would think the ball is better (or two balls in a sock or something) since then it shouldn't bend your spine. A rumble or foam roller will bend your spine much more easily I'd guess.

Maybe I'm wrong though and shouldn't give advice on something I haven't done a lot of personally. Again, so far I've taken Cha's very conservative advice of concentrating more on my glutes/hammies when I have low back soreness, and making sure my form is good - rather than taking a ball or roller directly to that area.

Thanks guys now I'm super paranoid that I effed up my back. Totally rolled the **** out of my lower spine. Anyway 98% of my pain is gone and it barely hurts to the touch so something went away. Supposed to train today but I'm going to give it another day just to be on the safe side.

nah you'll be fine, doing it a couple times won't mess **** up

In general I say you suffer from a lot of WIL, kick the WIM into gear man

I totally agree with you spenda. From now on I will finish whatever workout I start no matter what.

Great workout today! Finally something I can be proud of putting in here! I worked on my squat form and not making it look like a back extension like scorpion said. All my reps felt really good and I barely had a grind on the last rep like I usually do. Very happy.

Then ohp I've been stuck around 100 to 110 for a month or so now. With my pr being 115 I tried that today, and got it! Really worked on form and I feel this is a true pr because last time my form sucked. Feels good man.

Then I did kroc rows. I warmed up with 50lbs for ten reps. Then I grabbed a 70lber and did 20 reps per arm. These were hard. Total grind, but suprisingly my left arm felt almost easier than my right(right handed). After that, I was totally spent. I'm back at it spenda!

weight is coming on your toes, gotta keep the knees shoved out and weight on your heels

gj on other stuff

Much better form! Keep that head looking up!!!!! Squats will be easier and form better with the head up. Your back should be feeling better already. You are starting to look like a weightlifter. Good work.

Nice depth! (I am NO authority)! but I've been combatting the exact same form issue (easily handling weight with great depth but semi-good-morninging with my back). I need to post form check but feel like I've been improving by: posting a sticky-note on my visual target and mentally chanting "chest out, chest out, chest ****ing out!"

Again, I must re-itterate that I'm NO authority, but I'm kinda streaky WIM-wise and I have some workouts go infurriatingly screwy. Instead of logging a "dna" when I'm not bringing it, I just drop to my heaviest warm up weight and bust out 8 reps or so. I'm not knowleadgable enough to know what physiological good this does but I do know it's good for me psychologically to put sumthin' down on paper.

Don't be so hard on yourself! It's def cliche, but the "Journey is the reward!"

Ninja edit: maybe put a sticky where that blue S is on the mirror?

Order them shoes yet?

Depending on what you mean by "head up", this isn't the way to go for low bar squats. Straight ahead is fine, neutral (i.e. slightly downwards) is fine (I like slightly down on the descent and straight ahead from the hole and up), whatever the lifter prefers. Hip drive with Rip-style squats and head pointing up (i.e. neck craned) = not fine.

Hs-i haven't gotten the shoes yet. Soon, hopefully.

woke up today with some serious doms in both my lats and arms. gonna roll it out before work.

Okay ill make this brief cause I'm driving to work. Squats were good. Bar speed was really good throughout. Bench was next. It was touch and go and every fifth rep was a grind but I toughed it out and got all sets. Really happy about that. Deads next, warm ups felt great. Did 275 and it was easy could've done more probably three plates. Video of it on my YouTube page if anyone is interested.

Squats 3x5x230
Bench 3x5x150
Deadlift 1x5x275

Bonus ggo: come into the gym and the squat rack is loaded up with 235 at squat heigth, Pussy pad intact. Bro steps up and I'm thinking im about to see some sweet quarter squats. Nope. He loaded it up walked it out and did calf raises in his rip off vibrams. Awesome

Here's my deadlift video from earlier. I messed up twice by looking down on some reps and breaking too early at the knees, WHAT ELSE IS NEW?! Anyway, I've really been sticking to not going to the gym when I'm tired. I love sticking to the program of ss, but going to the gym when I'm not fully rested is one step forward and two steps back for me.

Yeah, your descent sucks. Better work on that before you get to heavy weights, or your knee caps will hate you.

Bar looks good on the way up, aside from looking very easy/too light. Make sure you "chest up" before/as you pull.

Do you guys think it would be totally unrealistic to try for 315 next time I do deads? Or should I just go up in ten pound increments?

Stick with 10. Continual progress is better than reaching a plateau more quickly.

Of course when I seem to finally figure out squatting, my phone doesn't have enough battery to record. Anyway, I think I finally got it. IT, being planting my feet solidly enough to wear the weight is on my heels and not on my toes. 235 is the most I've ever squatted and it wasn't easy but I got it done.

I woke up around 11am (7 hours sleep). Didn't get to the gym till a little after 1am. Prolly not the best idea but when you have to work out you have to work out. Like I said squats felt good, but I was wrecked afterward. Attempted 120 too soon after squatting and the fifth rep was not to be had. Tried 115 and the fifth rep still wasn't to be had. Totally spent I did 15 kroc rows on each arm at 75lbs. Thoroughly spent, I came home and had some eggs.

Squats 3x5x235
Ohp fail @ 120
krocs 1x15x75

Also in shinfo, I got a blender bottle for my protein shakes. Why did I not get this like years ago? Best invention I currently own.

Details on it? I see the one with a ball of wire in the middle and doubt its ability to break down the smaller chunks.

Blender bottles are awesome, and fully capable of breaking down the small chunks.

I have two of them