^^^LOL

Last gym session, my old crossfit trainer (5' 7", maybe 160 soaking wet) was doing hbbs. Warmed up with 70% ROM, decreasing ROM as the weight increased. Finally went up to 250lbs. He asked me to spot him. The safety bars were as high as they could be. I told him cmonson, you can't even get to parallel with the bars that high, if you fail just drop it onto the pins. But he insisted. I wasn't even sure what to do if he failed. On one hand, I could step back and let him lower the weight to the pins. On the other hand, I could kick him in the knees and help cleanse the genetic pool.

My plan is to suggest (again) that he learn how to bail from under a failed rep. Given the squat rack we're using there is no reason in my mind to have spotters on any squat rep.

Golden - that is exactly what I was thinking, I don't really see how I'll be able to spot him effectively even if I tried. It was only 195lbs though...I'd really start to worry if someone trying to squat like 300+ or 400+ somehow wanted an effective squat while in the rack.

I changed my mind, just beat him up.

I almost sneezed on him - probably should have as it would have accomplished this directive.

I have bro squat spotted before. It was this small jacked dude who was doing 365. I think it was less about worrying about failure and more about getting a couple assisted reps in. He did a couple reps on his own and I helped him with a couple. Pretty much all you do is grab the dude behind around the lats like you are picking up a little kid and assist when necessary. It was actually surprisingly easy.

I came for the sweet lowbars, did not find. Found some high, knee caving lowbars instead. But that's still better than not squatting.

I wouldn't spot Yugo on squats. But I see mrsyugo made a cameo in the latest squat vid. Would spot.

Glad your hammies felt better. Hopefully it will help your squats.

IMO, he just likes having a guy close behind him.

Also, Spotters are for quitters*. Nothing motivates someone to not fail a squat like the fear of being crushed under the weight by having the safeties set too low and not having a spotter. Gets you past the plateaus.

This sounds almost exactly like Snitch's frequently trips to the "relaxation zone" at his gym. Nothing wrong with that, but no thanks.

I've always had knee cave issues :P. Although it was looking a lot better a month ago. Also, the high reps are barely high, I don't think it's a problem.

I think the most likely culprit is tight hammies like Skelly said. Which should be somewhat straightforward to manage/fix. But I already do lots of SMR/mobility stuff - it sucks doing more, *sigh*.

I don't spot her on squat but yeah, mind that much less than this random skinny HS guy or whatever who keeps asking for it.

I think it is cool your wife gym's with you. My wife has never even stepped in a gym AFAIK. A few years ago when one of the USC tailbacks crushed his throat benching dropping 290 on it (suicide grip) she asked me if I benched and I told her no. No point worrying her over something she wouldn't understand anyways.

Lol. That is tremendous.

Do you just tell her you're going to do a quick sesh of zumba every time you head out for the gym?

Maybe QB tells her that he just plays sports.

Nice thought, but no chance she buys that.

I would be shocked if she knew what Zumba is. She has no clue what I do at the gym and it never really comes up. I think if she saw me workout, she would be shocked, but not in a "wow you are strong" way, because she has no frame of reference, but more in a "wow, you are going to drop the bar on your head and kill yourself" way.

QB - we have all seen your DLs and we all think that (well, not that you'll drop the bar on your head, specifically).

I also sometimes think you are strong though too.

I guess its possible that you have some tight soft tissue affecting your squats. I would not guess tight hamstrings to be very high on the list of possibilities though. I think it'd be more likely to be something in the hips or ankles.

My other guess is you have glute issues.

Ankle mobility seems fine, Glutes are fine although my outer high glute area is often quite tight. But I've kept that under control.

I think I just simply have trouble bending at the hip as far as I need to b/c my hammies are too tight. Not sure why that doesn't seem like it'd be very high. If I can't "bend over" enough without rounding my upper back on DLs or enough on squats to keep the bar over midfoot, it would explain my struggles...

Trouble bending at the hip is usually due to tightness in the front of the hip.

The glute issue I was suggesting is that they're too weak to pull your knees out. They need to be doing work to keep the knees out when you go into the hole.

This article agrees with me:

http://www.wannabebig.com/training/d...ke-a-champion/

My glutes may be weak but they don't explain my squat issues at all. It doesn't really make any sense to me that my glutes could have gotten appreciably weaker so that squatting 30 less lbs now results in knee cave I wasn't experiencing just a few weaks ago. Muscles don't get weaker that quickly and I think my DL would not be going up. If it was adhesions in my glutes, I think they'd be in much worse shape when I sat on the supernova or lacrosse ball.

However, for weeks now I have not been able to get my hamstrings to not feel tight at any point during the week. I assumed they couldn't be affecting my squat in the way that I'm having knee cave but what Skeletor may be the case - b/c I can stay back at the bottom of the squat (due to hamstrings), my knees shift forward, the bar is no longer centered on my properly, and my technique is breaking down. The weakest part of my technique? Knee cave...so that is the most glaring thing I feel.

Btw, the reason I say I still think my glutes may be weak, has more to do with DLing and trouble locking out the heaviest DLs very crisply. At the same time, I still haven't failed locking out a rep that I've taken off the floor more than a few inches. But sometimes to get it off the floor I think I get into a starting position where I'm over the bar too much and so I need much more glute strength to lock it out anyway. If my technique fires more optimally, I'm not sure what my DL weak point is.

4/16 log

Lots of traffic so skipped Cha's and went to community center gym.

Bench 45x8, 85x7x4, 95x5, 115x5, 135x3, 155x2, 185x1, 205x3x2,x2. Probably should have done 200 like last week. The third rep on the second set I think my wife did touch the bar for a moment before realizing I might be able to get it. So I dno, I'm counting it but doesn't really matter either way. My left elbow didn't feel like it was collapsing at least. The 3rd set felt the best in terms of being prepared to hold the weight.

CGBP 145x6x2, 145x10

Standing cable rows/facepulls
Tric ext 75x10, 85x8x2

4/18 log

55 mins cardio

4/19 log

SMR work on hammies. Really hit the very outside of them...I think that is where it's the worst. It is hard to hit but quite painful. At first I thought it was IT band but I think it's just the outside hammies.

Was able to sit back for squats much better. Didn't get video but work sets felt much better. I'm very encouraged that was the biggest issue for my squats and now I can build back up slowly.

45x5, 95x5, 135x5, 185x5, 225x3, 265x5x3. Going to try for more reps next week on the last set rather than increase weight.

DL singles 185+band x 1 x 10 /w 30 sec rests
2 rounds pullthrus, DB lunges, RKC planks

4/20 log

45+ minute bike ride. What a beautiful day.

4/21 log

Bench 45x10, 85x7x4, 95x5, 115x5, 145x3, 175x5x4, x10 PR (233 1rm est)

CGBP 145x6x2, x8

Neutral grip pullups bw x 8 x 8
Pendlay rows 115x5x2, 135x7x4
Facepulls 32.5x20x2, x15

Two weeks since last logged workout. DYEL anymore? Worried about you Ygos. Be safe.

Looking for a new house is stressful as hell. So I guess I haven't been logging. Been lifting though. We did sell our house a week ago so that's good. Have a damn radon testing thing set up right now and shouldn't open our windows but it's hot as F in here now and so beautiful outside.

Also, we may have seen our new house today...finally. We'll see, we'll see. Anyone who follows my log and wants me to PM them I will but I don't like the idea of posting information about it in my log.

There seems like a solid area in the utility/laundry room for a rack too. 92" to the bottom of the joists, 102" between the joists. There are a couple of support beams that are 82" off the floor but, meh, rack can be in between them. Probably a 12x12 type area that's fully open, more if we take out some storage shelving or are fine having some equipment kinda close to the laundry or water heater.

House is super nice imo, super cute, etc. Only thing it does not have is a 2 car garage. But lot is big enough to put in a 2 car at some point and still have a backyard. 2 blocks from our favorite lake/parkway so no need for a huge yard anyway.

I dno, we'll see, we'll see. We put in an offer a couple days ago on a different house a block away. It's a bit more $, less updated, but bigger. I dno though, not really feeling that one though.

I am happy to come inspect all potential houses. I am not an expert, but I have French and Italian blood, and as we know, their architectural instincts are second only to the Spaniards. Also will christen with my manhood whichever house you eventually purchase. I will double christen whatever space you intend for lifting.

GL my friend.

I appreciate the offer. Hopefully KY can come also and give it his shamanic blessing. Then maybe loco and KC can come and criticize it while DT makes some sort of joke about it being too French. All would be complete at that point.