Stand tall instead of hyperextending your lumbar at the top; I'll bet that's some of what's fatiguing your lower back.

Feeling like you're bending the bar around your shins/squeezing oranges in your armpits/putting your scaps in your back pocket are all different ways of saying the same thing: tighten up your lats and obliques.

That looked like a 15RM, by the way. Seems safe to keep adding weight.

Looks like another warmup set.

You could stand to get a lot tighter before you break the bar off the floor. You're starting with hips too low and you can tell because they rise before the bar comes off the floor. When you're setting up, try to engage with ~50% effort to get the slack out of the bar and your hips for a second or two, then add the other 50% and pull for real. Honestly, this weight is so easy for you that you probably aren't leaking much power here, but you will at heavier weights so may as well start addressing it now.

I'll keep that in mind. I've been focusing on squeezing my glutes and not extending the back but your cue is probably better. Tightening the lats has always been an issue for me.

I think the first rep was bad for what you said, but I think that's just a bad starting position on my part. For the other reps, it looks to me like my hips aren't shooting up. I do put 50-80% of the force on the bar prior to initiating the lift. Thats been a focus for me since the first couple form checks, if I'm not doing it right it's not something that I'm able to see on re-watch.

You're right, they look better. I think it's pretty standard for the first rep to be the worst until you're in the practice of doing singles.

Good stuff in here. So much red!

FWIW, I have found the cue of protecting your armpits as if someone is trying to tickle you is helpful in activating the lats. Essentially you are trying to rotate your elbows so that they should face behind you. You know you are activating your lets, at least at lighter weights, when the bar comes off the ground before your feet through the floor.

Can't last forever, but enjoying it while it does!

Thanks, I'll give that a try. I also am trying to do lots of pull-ups to bring the lat strength up, since part of it I assume is just weak lats.

Oct 5

Had a session with a trainer who I see doing olympics lifts every time I'm there, to critique my squats. Biggest thing is that my flexibility isn't quite there, especially in the thoracic area and the hips/ankles. Also biggest changes to squat was my chest was tilting down too far, and knees not shoving out in the hole.

Squat
3x5x190
Much harder while trying to cue multiple new things at once

BP
1x5x135
1x7x135
2x10x95

Probably had one more left in me for the AMRAP

Pullups 5/5/x/2

Was tired after 2 hours so called it.

If you stay consistent with training, I think it is likely that you will have the highest DL to bodyweight ratio in the forum other than maybe Aidan within 1-2 years. You have a ton of immediate gains to realize just by learning to push the sets harder.

Nice job on bench PR, do you ask someone for a spot? Amazing the difference it makes when you're going for a limit try, really helps the mental factor when you know you have someone there. Routinely got an extra rep with a spotter present.

Obv I'm still a noob but iyam your last squat video looked solid! This dude could be the man idk, just be cautious about taking trainers squat advice unless they're an expert at it. But I'm sure extra hip/ankle mobility will only help. I remember you said you didn't like low bar but anymore thoughts on trying it again? I'm biased because I quickly loved it, but I have a feeling you would too if you could get it working for you. Remember you weren't even going to squat in the beginning? Awesome you've come a long ways in little time. How are your knees feeling in general lately?

Thanks for the vote of confidence, deadlifting is fun so I do hope I keep getting better at it

Probably 50/50 on asking for a spot, depending on social anxiety lol. I did have a spot here, but he was already asking me if I can make it up on rep 6. In his defense I've been told I look like I'm benching with maximal effort even during my warmups.

That last video was probably the best squats I've had. I generally assume trainers know nothing, but given that this guy is doing olympic lifts daily I assume he's got a strong understanding of technique. idk, can't be skeptical of everything, and all my 'knowledge' is just based on things I've been told or read with a strong appeal to authority. Everybody in fitness talks with really high confidence. And sometimes even the internet is wrong (original advice I got for my deadlifts was I need to push my hips further down; posted, of course, with 100% confidence).

If I followed his advice 100%, I think my eyes would have to be at +35 degree to parallel at the bottom of the squat. I think thats a bit extreme, but it does make sense to me that I need to improve upright-ness and by proxy tightness, seems consistent with my gap between squat/DL https://www.strongerbyscience.com/how-to-squat/#2_Core

Flexibility stuff seem like a no-brainer to help me, takes so much time though. He also strongly recommended front squatting, not sure if I could fit that in.

I say I high bar squat, but I'm honestly not sure I can tell the difference. I try to mess around with bar position during warmups, but it feels like any higher its on my neck and any lower its under my shoulder blades. I'll post a pic later, maybe you can tell me which one I'm doing.

I still stand by my original stance, squatting sucks! It does help with feeling accomplished though. Knees are feeling perfectly healthy while lifting, they were hurting quite a bit from biking (apparently this has to do with quad tightness) but now I walk to work so other than occasional aching/discomfort they're pain free 95% of the time. Feels good man!

Current Physiotherapist has given me an ankle weight + stretching routine that if I did properly would take probably 45 minutes per day, and is pretty meh. Doubt I keep that up for long. Health care in this country is pretty messed up. There is only 1 physio I am covered for in SF, and the nearest massage therapist is in Oakland. That's with a co-pay and all for the low premium of 600/month. Now I get why its a national conversation here. <3 Canada

I'd say you without doubt have 335 in the tank atm, maybe even 355. Depending on conditions I'd take the under on a 405 DL in 6mo if you went for it.

Good call, gonna go reread nuckols essays on the big 3 again. Considering how much our frame of reference changes every few months. But I do not think you're doing goodmorning SQs.

The big reasons why I have recommended low bar is I think it fits our natural leverages better. It's also going to be stronger. I just felt like I couldn't get HB right now matter what I did. Felt like I was always fighting the bar going forward and a vertical path. It let me bend over in the hole better. Was by far the biggest catalyst for improving in the SQ. For me I find the bone on top of the shoulders (where it would be utter death to rest it on) and then drop it just below onto the meat of the shoulders. But do whatever you're comfortable with ofc.

Man I thought my premium was bad at $370! I have high deductible though. There are healthy people where they wont qualify for subsidies and spend like 10% of their take home pay on healthcare. Yeah I mean I'm completely for universal healthcare but I can't help but feel it's ****ed atm. Someone is getting rich in this system that shouldn't be imo.

Sometimes I wish I lived in a bigger city to get access to top coaches and physio. Maybe worth a trip to ATL for some sessions with someone that can really critique my form.

NSFW: its obvious where the bar is sitting. Low bar or high bar?



Had a half a day to burn in a new gym so just took it easy. Nice perk of no poker here, no opportunity cost following me around when I'm not working

OHP
2x5x100
1x6x100
2x10x65

Thought I had one more in me, was doing a good job staying tight which I had struggled with on OHP lately. Still a rep PR so there's clearly progress.

DL
1x8x275
2x3x275
1x10x135

Probably had another rep but was getting dizzy during warmups so didn't push it. Implemented the suggestions above and it really helping. Flew through the paused set.

90 minutes yoga

Then lot of machines casually. Got to try out GHR for the first time.

Pup had his first birthday. It feels a bit cheesy celebrating it, but recent studies show a strong correlation between number of birthday parties and length of life.

Yeah its high bar, can see it in the videos too. LB gonna be on the meat of the shoulders when you retract them back and get tight, not much contact with the center of the back.

Crushing dude, 8@275 is est 1rm of 348.

You working in SF?

Cool, thanks for the feedback. I'll try some warmups going low bar, might hit some flexibility issues.

I'm at a prop shop here. I'm not sure if poker is fully dead yet, but it's definitely getting there. Do you still play?

October 5

Stayed home today, so DB workout

Db rows 3x12x25
One-arm DB shoulder press 1x8x35 1x8x40 1x(8L/7R)x45 testing imbalances
Dips 2x8
Standing cable row 3x12x55
Shrugs 2x15x80
Db incline press 3x12x60
Cable rope pull down 3x12x37.5
facepulls 3x12x27.5
pull-ups 5/5/5/4/3

Sometimes it takes me a minute to get shoulders warmed up to get in my final position. Either some quick shoulder mobility or starting wider and working in more narrow.

Cool. Yeah games suck, oddly American sites seem to be better these days. There might be some new BTC oriented sites coming soon. I am running PLO ring sims these days. May start grinding more. Haven't had the drive to load euro Hypers it's so slow. Ps banned me end of last year for allegedly playing on PS.IT in like 2013. Bad beat.

I think I have the flexibility, can't seem to find a good ledge anywhere lower than where I am now though. Must be doing it wrong.

I heard eurosite lobbies are totally controlled by bots these days. Frustrating to hear about people being banned for trivial stuff like that when I played thousands of games against obvious cheaters like azn-ra and co. and stars never cared.

Oct 10

BN
2x5x137.5
1x7x137.5

Form was ****, weight felt like though.

Squat
3x5x195

Good form/tightness on first 2 sets. Was going to go for 6 but form broke down a bit on the last couple reps.

Pullups 5/5/5/3/x

No real pullup gains past month or two

abwheel

GAINZZZ

Keep fiddling with it every now and then eventually it'll click. Could try narrower grip and squeezing shoulder blades--to get the ridge formed. Like I bet when it works it'd be worth 10%+ weight increase.

Sounds good, I'll keep trying.

Air here has been pretty **** with all the wildfires. Wheezing a bit but should be fine to keep up intensity.

Oct 12

OHP
3x5x102.5



DL
1x8x280
2x3x280
1x10x155 P



Curls 10x70/60/60/50/50
Calves 5x10x150
Ab wheel 3x5


Oct 14

Super lazy/unmotivated day, so pushed to at least do some unprogrammed movement.

DB RDL 3x10x150 / Jump rope
Farmers walk 25s / tuck planks
Calf raises 25s / Pallof press 22.5
Curls 25s / Pullups / Ab wheel
Rotator Cuffs

Minimal rest, totally exhausted at the end. Maybe not as good for gainz, but I don't get to feel like that after 3 sets of 5

Gains today

Oct 16

BN
2x5x140
1x7x140
2x10x100

Used the resistance band trick, felt really good with this lift.

SQ
2x5x195
1x6x195

I think I did low bar! Or maybe it was just 1mm lower on my back, I guess we'll never know...

Chins 1x8

Ship it

Oct 19

OHP + lat pulldown 5x10x100
3x5x105
2x10x67.5

Tough lift

DL
1x9x285
2x3x285
1x10x155 P

Going for the birthday PR, back felt good so went for weight+reps. Feels good man

DB Hammer Curls 4x10x27.5
Standing Calf Raise 4x20x50
TRX Miyagi

Lol awesome, est 1rm of 370!



Low back seems tight/solid. I think you're being smart not rushing into heavier lower reps. I went too heavy too soon without knowing and controlling what was going on with my low back. These days if I feel slack there I end the set.

And happy bday!

Pretty sure if I try a 370 single the bar wouldn't move an inch off the floor. Will get there eventually though!

I'm not super motivated by lifting heavy, so for me even a small % increase in injury risk is not worth a potential PR. DLing heavy is quite fun though

Oct 22

football

I shouldn't be too upset about a double weight PR day, but today didn't feel great. Hopefully I can blame it on some fatigue from football.

BN
3x5x145
2x10x105

This was one of those annoying times when none of my muscles feel engaged or fatigued but I just can't move the weight any more. Not sure if that means I'm doing something wrong or if it's standard. I almost never really feel my chest working on bench.

SQ
3x5x200

Cute girl in yoga pants was deadlifting 2 plates right in front of me and for some reason was twerking for 10 seconds to get loose before each set. Not complaining :shrug:

couple sets of pullups/ab wheel. Knee was a bit creaky so didn't push it.

Heart wasn't in it today. Onwards and upwards...

Oct 24

OHP
1x4x107.5,1x2
1x5x95
2x10x67.5

Back to 97.5, this is my 4th stall on this lift, I guess thats a sign I probably need to be changing programs sometime soon

DL
1x6x290
2x3x290

No reason I shouldn't have had more reps here. Was feeling a bit shaky and tightness was lacking.