Buttwink is your lumbar unlocking, no longer being in extension. You can see it by how your butt takes a dip at the bottom to get below parallel. Without buttwink, that won't happen. Now, some buttwink isn't crucial, but imo yours is a bit too bad, especially if you've hurt yourself previously squatting.

lol, that word...I have to google it every time. Flexibility issues for the squat is mainly hamstrings and glutes. Not sure how to test glute flexibility actually...DF II or cha might know. I'd read up on flexing your lumbar muscles in SS, Rip describes it pretty well.

sick press/other lifts ratio lolol. Are you using heeled shoes? That should take care of your buttwink right away, but I would still work on flexibility/mobility. Buttwink is lumbar flexion at the bottom of the squat.

Yeah I'm wearing Nike Romaleos, so it's obviously on me.

Since I'm at home can I film myself air squatting with hands in LBBS position or is it not very applicable?

Phatony:



Left hand, along the pinky side, feels like really hard bump is all. Doesn't hurt much until you put real pressure on it.

air squats are applicable. If anything, buttwink tends to get worse without any weight on. My brother has some pretty major buttwink going on with just the bar, but nothing much with 120 kg.

Slightly unusual place to have it but everything else is fairly consistent with a ganglion cyst.

That really is a high press. Jealous. gl man

Bitchass irene put me on the third page, cant keep a good man down tho

Monday:

Squat	Press	Pullups
3x5@225	3x5@155	8,7,7

Squat	Press	Pullups
3x5@115.6	3x5@70	8,7,7

Was pretty happy to get my chins back to something decent, now I can be permanently stuck at 8,8,8 again! Press, no thang.

Squat was interesting, I tried not going balls deep and it seemed to work as I experienced much less back soreness, thought things were going to be going good from there on out...


8/31/11

Squat	Press	Deadlift
1x3@235	1x5@160, 2x4@160	1x5@235

Squat	Press	Deadlift
1x3@106.6	1x5@72.5, 2x4@72.5	1x5@106.6

Squats were pretty awesome as you can tell. I came up from the third one, my back already felt sore, and I'll be god damned if I just didn't want to, at all. I definitely had it in me to at least finish the set. I thought about dropping 5 lbs off and just decided I didn't want to hurt my back anyways.

I have a video of my Monday squat work sets, http://www.youtube.com/watch?v=r3oJCyMi2y8

Is switching to HBBS or FS going to be something that will make me less susceptible to proprioception(sp? making it rain) I don't hate squatting but I hate feeling like someone hit me in the back with a wrench three times a week.

In any case, presses felt amazing. I honestly think I had 5,5,4 in but my song switched to some lameass **** and it threw me off. Oh well, 3x5@160 should be easy as hell on Friday.

DL - I felt good about these. This was also the first time a DL ever actually felt heavy, like I wasn't just going through the motions for something. Should I be dropping my ass as I drop the weight so I'm already set up for the next rep?


In other good news I got my power and internet back today, and I also got


BILLS HAT AND EARBUDS OMFG. Now I just need to find a donk to trade me for some cream spirit or something. I lost my irl ipod buds at the gym, lol.


Diet: LOL_CALORIES. It turns out Fitday was noobing hard on my black beans, the bag I buy has half the calories(HALF) and 10% more protein. I also managed to find tomatoes with less sugar, and they're cheaper.

New macros for the chili are way better as a result. I'm finding on off days it's actually a bit of a chore to eat 2,000 calories. Assuming I do nothing but sleep, is it okay to get 170g of protein and 1,600 calories?

Sure, re: 1600 cals. Just eat a bit more on workout days.

Front squats are way better for the low back, but I wouldn't give up on back squatting just yet. Not sure if HBBS will help much - you might give it a try though?

Can you touch your toes with straight legs? If not, how far away are you? This will test hamstring mobility. There are guys (I think miles?) that still can squat fine even with lolbad hamstring mobility though, but it certainly doesn't help. Slightly dependent on anthropometry as well prob.

I just tried touching my toes with knees locked. I can do it, but it feels a little strained on my hams and calves, probably ultra standard though, and I'm actually surprised at how little discomfort there was..

Ok, then your hamstrings aren't the problem.

How were my squats? Video again in case you missed it in my sea of words http://www.youtube.com/watch?v=r3oJCyMi2y8

Hm slightly better I think. However, you're still not going back enough and your lumbar is still in flexion at the bottom. You initiate the movement by dropping down. You should be able to see a distinct backwards kinda sitting down in a chair movement as you descend. You can tell you're not going backwards enough by tracing the bar path - it moves forwards. And your knees go forwards all the way to the bottom, in front of your toes.

You've prob seen me say this in other threads, but try this. Before you descend, take a HUGE breath, tighten the everloving **** out of your lower back and abs, then consciously reach back with your ass. Make sure your knees stay waaaay out and keep them there. Of the three people I've coached, this has worked for all of them. Much easier with a guy there who tells you in real time of course...

If that doesn't work, I'd consider trying box squats, I've seen other people recommend it in your situation.

Thanks, Soulman.

I didn't go yesterday, got absolutely no sleep prior night and was basically a zombie all day. I got 9.5 hours last night which was great, and I still felt really tired in the gym(napping between sets.

I switched to a HBBS and filmed myself. No need to host it, they were really bad. Everything looks fine except once I get to a certain point guess what my back turns in to a McDonald's arch just like before.

I take a monster breath in and I know how to flex my lower back and I do that, too, but it still doesn't help. I need to buy a corset.

I talked to my dad about it, and mentioned that I was pressing somewhere between 155-160 and struggling with squats at basically any weight. Turns out my dad was a bro and my dad's dad was a bro and I actually come from a very long line of bros. I was shocked and then sure enough, my dad rolls up his sleeve and shows me his barb wire tattoo and says "It's a code you don't just live by, you die by."

In other news chinups were pretty hilarious, 7/3/3. I forgot to eat anything yesterday until 10pm and when I realized it there wasn't much I could do. Ate 440 calories of soup and a 65g protein shake.

This morning I had an extra meat roast beef from Subway with no cheese, and mustard but I was still really ****ing dizzy in the gym.


Press was: 160 lbs 1x4, 1x2, 155 lbs 1x5

Sorry for no grid or colors and ****, kinda in a crappy mood. If I'm not too busy tomorrow I might just go to the gym and do nothing but HBBS and film myself and see what I can do. My knees go forward all the way down and I don't really know what to contract to get rid of that.


Squatting is ****ing gay, and if you're good at it, so are you.

Rofl'ed.

FYI it's ok for your knees to go forwards when doing HBBS. Youtube squatrx for form tips on the HBBS.

Diet:

Half a rack of ribs, 3 thick slices of a huge beef brisket, a chicken leg, probably a half pound of baked beans(with a pound of bacon added in to the mix) and three spicy sausage links.

Oh and 4 smores.

lol pasta salad, lol grilled fish