Pretty tired from moving around from different place to different place but WIM is at an all time high

Cycle 1
W5D3
LBBS
x4
275, 295, 315, 295, 295, 295, 295
295 AMRAP=x11

TNG bench
x8
195, 210, 225, 215

Wide grip bench
190 AMRAP=x17 WR!

Wide grip bench
190 AMRAP=x17 WR!

Sick biz. Nice man!

Ty ty

Cycle 1
W6D1
LBBS
X3
275, 295, 315, 335, 315, 315, 315
300xAMRAP=11

LOL shut it down as soon I did the minimum. Just hoping I can keep this up until 330 before I need to reset. Previous best was 315x10 but some reps were iffy depth, so I count this as a PR.

Comp Bench Priority 1
x3
245, 260, 275, 265

Larsen Press Priority 1
x3
225, 240, 255

Wide grip bench
195xAMRAP=x19 WR!

Not much happening. Had a stupid groin injury for the last couple of weeks so have been doing occasional light squats but focusing on bench. Started doing an AMRAP set at the end of each session. Wide grip obv.



Doing a lot of Larsen though while I wait for my leg to heal.

Been pretty sick the last couple of days. Throat feels like I swallowed shattered glass. Welp. That extended bet with Khalyn might be dead in the water.

What does groin injury feel like? I think I might have one but have never had one so not sure. Where exactly? What kind of pain?

For me, it's a soreness along the inner thigh. It's already a lot better. But I could tell how bad it was at first just by getting into an air squat position and shoving my knees out. I would feel the strain along the inner thigh tendon.

I am looking at pictures to get a better idea. Maybe it's not the groin. Maybe it's an adductor strain. Internet doctor at work.

Nice benchin'

Sorry for the intrusion but a while back you gave me some bench tips. I posted some vids from today in my log. Would you mind having a look to see if it's any better?

Adductor or whatever is finally feeling good. I can do splits pain free and squats are also pain free. Unfortunately, squatting heavy has been out of the picture the last few weeks, so I am considering this week a reload.

Cycle One

W11D1

LBBS
x1
275, 305, 335 (like a goddamn house)
x2
255, 275, 295, 295, 275, 275, 275

Then dropped down for some volume and to work on my form. At some point over the last few weeks I stopped breaking at the hips. WTF. I think I need to commit to doing a **** ton of warmups.

x10
225, 225

Larsen bench
x1
215, 245, 275, 295
x2
225, 245, 265

Larsen 3ct
x2
225, 245, 265

Larsen wide grip
185x21 (PR!)

Larsen close grip
185x15 (PR!)

LOLegdrive, Larsen4Lyfe

holy **** that dude almost crashed his nuts into the bar WTF kind of gym is this?!

a wretched hive of scum and villainy

but srs it was pretty wtf

spotter gave an appropriate death stare at the guy

Wtf indeed

Sometimes I get that groin/adductor pain/soreness when the outside of my hip or the quads are messed up. Lots of things outside of that area affect that area. It seems counter-intuitive, but check quads, hip flexors, glutes and piriformis for knots.

How bad does this end if that basketball bounces off of your face near the end of that set? wtfwtf. Admirable death stare by spotter for sure.

Cycle one
W12d1
LBBS
X1
285, 315, 345, 315, 315, 315
X10
275, 275

Squat coming back okay. Impatient for PRs but gonna be patient.

Larsen paused
X1
215, 245, 275, 295, 275, 275, 275

Larsen TNG
185xamrap=24 WR

Still can't seem to break past my Larsen PR of 300x1, but the bwxamrap is advancing nicely.

Cycle two
W1d3

LBBS
X7
265, 285, 305, 320

PR baby!!!

Larsen
X10
185, 205, 225, 235

Lol at failing 235x10 last cycle with leg drive.

#LOLfakeb #LOLlegdrive

Sick PR.

I'm gonna need to try that "looking straight down at the floor 3' in front of you" method next time I do low-bar. I tried it a few times and it was so radically different that it cost me reps, but I think I might have gotten stronger at it if I'd just have practiced it for a few weeks.

Where you need to look somewhat depends on your bar placement imo. For me, the bar there on my back and looking down like that is the secret to a good bar path, rebound, and hip drive. Also, if I didn't look down like that, my back angle would be messed up and I'd feel like the bar was going to fall off my back.

I had those issues, though. But I was still so accustomed to my setup that I was stronger in spite of it I think. When I tried looking down, it felt very disorienting. I'm guessing you get used to that.

Legit question and not meant to rustle: how happy are you with how your squat looks right now? Are you still working on some things actively?

Reason I ask is because I immediately noticed how horizontal your back was coming out of the bottom and I know it's lbbs but doesn't that seem extreme?

Also one thing I've never understood is why so many lbbs squatters leave their head hanging in front of their bodies in stead of standing straight up, it looks so... unnatural.

It looks freaky but his bar path is vertical and that's essentially all there is to it, no? Looks like an ideal starting strength style squat.

Syn,

I've been tweaking my squat and am always open to feedback. I've tried different bar placement, different head placement, different eye placement, totally straightening my upper spine, high bar, mid bar, low bar. This is the way where I've been able to hit depth, get a good rebound, and set PRS. A few weeks ago I was struggling just to put up 320x1, that was when I was trying a higher bar placement and straightening my upper spine all the way. It really messed with my back angle and ability to unlock my hips. You also saw a vid a while back of 350x5 that was legit terrible imo. No rep!

Hopefully none of that comes across as too defensive. Just detailing all of the things I've tried lately so as to answer your question.

I'm not in a place to give you any lbbs advice, I wouldn't have much to say. But I do observe that you're essentially doing a goodmorning as soon as the bottom of your ass passes parallel. Whether or not that could become problematic long term, I couldn't say. Your squat kind of reminds me of weasel's, except it's definitely tighter and more dialed in.

I know you've been doing lots of work and tweaking over the past years, that's why I started with asking whether there's still something you'd want to change. Feeling most solid/strong and set for PRs is great, but doesn't necessarily mean it's the best way to squat for you, of course. It may just mean that other things may bring out imbalances for you that make them feel worse. For instance, if starting with a fully neutral body causes you to have hips shoot up first and/or lose chest and balance more forward, it may just mean that your leg strength is too far behind your back's and that setting up the way you do now does a better job of hiding that.

Again, to be honest I don't even know whether this is a golden lbbs or not, and if it is - then good for you. But if I would have to give feedback, I guess it'd be an improvement to see more "chest up/scraping chest against the wall/leading with the chest", head neutral and starting with a fully neutral thoracic and cervical spine, focusing on feeling the legs fully working coming out of the bottom, and maybe even add in some wall squats with toes touching the wall every day as an accessory. (Actually, can you?)

If I'm nitting it up in here, let me know. I've been spending too much time in Snitch's thread and almost got him as far as to go back to hbbs. We'll get there some day Snitch, don't worry.

It does seem to me you are arguing for me to hbbs when a LBBS is just fine but seems odd for you, but I leave it to the experts to help us both better understand the situation

That last part was actually a joke, I'm not arguing to HBBS at all. Although it's definitely possible I've immersed myself so much in hbbs and so little in lbbs that I now have an unrealistic idea or biased view of what a low bar squat is supposed to look like.

Either way, keep up the good work bro. That's a sweet PR for sure.

Soon you will change your name to Synbroken (Evodr0m?) and receive sweet burns from KC

I got the joke! But it really does seem to me you're arguing for form cues that more generally apply to a hbbs. Maybe I misunderstood you, but I heard you say a lbbs looks weird to you even when performed by a master

Did you ever watch the recent Alan Thrall vidyas on LBBS?