Nice grind! I wonder if you got your knees slightly further forward earlier in the descent you might reduce that dip forward at the bottom, but prettay nice regardless

pretty sure if there are any problems they are caused by the gym music

Aidan,

Interesting, though I'm not even sure how I would even think about trying to get my knees to go more forward earlier in the descent (I am woefully terrible at squat stuff). Wouldn't that neccessitate my weight being more forward throughout the lift, or am I thinking about it wrong?

HS,

It's pretty terrible, although, as it's a neighborhood Y with a lot of #momcardio going on upstairs, there is literally zero chance of anything metal being turned on at any point.

I think you could do it by having more forward lean in your starting position and initiating the squat by breaking at the knees forward rather than hips back.

I am not an elite pler though.

Is there really a problem with that little bit of knee travel at the bottom?

Also, could def use some short shorts instead of MC Hammer jammers imo

Angle or your torso immediately becomes more acute out of the hole. But no one else has commented on that so idfk

Abrahamovic,

Thanks, that makes sense. I'll give it a try; it may help mitigate BTM'S point too.

BTM,

Iirc you had the same point last time, which caused me to try high bar for my one time per 18 months and remember why I hate it. I'm trying to stay as upright on the way up as on the way down, but it's hard because I'm weak. Working on it though.

okay! Hopefully it gets better with more reps. Rest looks good.

Of course high bar sucks if you try it once per year. You need some time to ingrain the new pattern and become natural at it.

I highbarred exclusively for a while (over a year, iirc). Still sucks.

Of course high bar sucks if you try it exclusively for a while. It's not like you ingrain motor patterns or ever become natural at something stupid like squatting.

My opinion, almost certainly influenced by Rip, so take it for what its worth: knees shouldn't move forward once you're past half way down, and ideally sooner than that. Weight not midfoot and/or getting loose at the bottom and/or the knees coming in can contribute, as can bad motor patterning.

Whether it's worth fixing: probably not. It may tidy it up a bit, but ultimately isnt going to add much in terms of gains. As long as the squatter isnt complaining of knee pain (like some of the idiots here... still won't fix it smh) then let it ride.

Where are Sensei and Weasel when you need them? Maybe they can clear this

This is why we have less nice things than we used to

Aidan,

Indeed.

4/5 (187.6 lbs)
C2 Row: 43:17 mins (10437 m)

• WoD: 8x1000m/2 minutes easy + 2:00 minute warm-up and cool-down

HLR: 4x10
Pallof Press: 4x12x32.5
Farmer's Walks (85 lb DBs): 3x~45 seconds each

The pediatrician thinks the boys may have pneumonia, which if true means that's what I have. Again. Yay kids.

In any case, based on the splits, was about 20 meters short of 10k meters before the cool-down, so we'll call that a 41:30 10k when I can barely breath. Not bad. Looking foward to deadlifting tomorrow, actually.

squats looked great to me. lol @ fixing that tiny little bit of knee travel in some of the reps...

4/6 (185.8 lbs)

A
SSPT DL (Round 2, Week 3, 75%, 370 1RM, ~45-50 s rest): 12x280

B
Bench: 2x5x215, 1x6x215
Snatch Grip DL: 2x8x195
Facepulls: 6x12x50.5

C
Standing KB Press: 4x10x35
DB Curl: 3x10x45

D
Tricep Pressdowns: 4x15x75
Cable Lateral Raise: 4x12x10.5

E
C2 Row: 3:00 mins (790 m)

DL was beltless and still pretty easy. Hoped for seven reps at 215, but the sixth was a little grindy and I didn't have a spot, so w/e. I'm weak.

Left elbow is feeling a little crunchy; think I'm going to dial back the dipping frequency a bit and alternate DB bench and dips on OHP days, and think of some other overhead exercise to do in lieu of double up on the KB presses on bench days. Everything else fine.

The minis officially are on the back end of bronchitis, which means it's what I have too. Summer can't come soon enough so I get a break from having them in that germ factory and bringing home plagues every few weeks.

saw,

Thanks for the squat input from a few days ago; much appreciated.

4/5 (186.4 lbs)
C2 Row: 33:00 mins (8070 m)

• WoD: 6x4 minutes/1 minute easy + 2:00 minute warm-up and cool-down

HLR: 4x10
Pallof Press: 4x12x32.5
Farmer's Walks (85 lb DBs): 3x~45 seconds each

Rowed at least 1000 m for all six of the four minute pieces (i.e. at least a 2 minute pace), which, given my lungs still feel like they have insulation in them, isn't too shabby. Feeling pretty good otherwise.

Tall, lanky Monte-lookin' dude wearing a KILLER INSTINCT shirt doing light leg presses. He's taller and thinner than Monte, fwiw.

Edit: I was trying to to subtly give Monte some praise for adding lbm (and laughing at the absurdity of the stick man having a killer instinct). Not sure if that came through.

I'm surprised he has time to work out with all the trim he must be pulling

Your rowing volume is pretty impressive. Do you ever have any back fatigue or other pains from rowing or all good?

Wrt deads, does that notation mean you're pulling 12 singles @ 280 w/ 45-60 seconds rest?

Re: rowing, pretty much all good. I was pretty fatigued the first few weeks, but it's not really even a consideration anymore.

Re: DLs, yes, you're correct; I'm following the SSPT Deadlift Program that weasel turned me on to a year or so ago. Doing so many singles has helped me improve my set-up and gets the momentum that would creep in on subsequent reps out of the equation. Still weak, though, although perhaps marginally less so.

4/8 (185.6 lbs)

A
OHP (5/3/1, 3s): 3x105, 3x115, 7x130
DB Row: 4x10x100

B
Front Squat: 3x5x190 (PR)
Facepulls: 6x12x52.5

C
Good Mornings: 4x10x135
DB Bench Press: 4x9x85



Kind of a quicker session today because I had some time constraints; interested to hear any thoughts on the front squats, since I don't think I've posted a video in a few years. Forward lean on the later reps doesn't seem as bad as it felt, but probably still something to work on.