Re: Loco's trolling about your DL lockout not being "federation approved":

I went back and checked your 1RM testing video, and although it's tougher to see because it's at an angle, I kind of see what he's talking about a bit, in that I think your forward head position makes your lockout position (especially at the waist/hip region) look softer than it probably is in reality. That said, as I suspected, your near 1RM lifts were controlled and looked to my (admittedly non-expert eye) to be something that we'd pretty routinely assume was three white light worthy around these parts. Whether you'd have (or want) to modify things to make it more obvious to a judge in a competition, or to self appointed S&F Judge PapaLoco, Liege Lord of Loquacity, is probably up to you, but I'd obviously take thoughts/tips from the Aidans/G4Ss/chas of the world to heart should they weigh in. I still think the last video falls in the "fine-ish for rep work but could be crisper/cleaner if we're really nitting it up" category, but I'm barely an adult male so WTF do I know.

Re: squat depth, your occasional bouts of Rentondepth^TM are well documented, though as a fellow tall it's something I can at least understand. I think you're hitting at least parallel a significant majority of the time, though, for whatever that's worth.

Although I'd rule no lift on those DLs, I think that in rAv's case he is simply choosing not to do a more complete lockout. I really don't think it's a form or strength problem. He's just dropping them really quickly on purpose. Also I would say that even as he is doing them now he is getting almost all of the benefit of the exercise. So, unless he wants to compete, I don't think the DL problem matters very much.

All fair points. I’m not discounting the possibility of a competition at some point, so I’ll try working on making my lockout competition legal.

Re: squat depth; I’m fairly happy where my depth is at at the moment. I think most of my reps would get white lights for sure. However there is definitely a little consistency issue, but I hope that’s one of those things that will solve itself with more time under the bar.

Looking at that screenshot I think it’s mostly camera angle actually... your shoulder slump just looks extra pronounced in the position and camera angle (lines on floor creating optical illusion?). I didn’t think it was a rep because I thought your shoulders never got back bto hind the bar fully. I am not sure now with that screenshot.

Who cares? Why entertain the trolls? Virtually every snatch/CJ on this forum wouldn't pass competition grading. No one cares.

Do you think MLY or loco actually have anything useful to add on the subject or just wanna start inane **** and derail the thread over some minor amount of shoulder roll that occurs during reps?

How’s this? Have to admit adding a little snap to lockout felt pretty good, got a little more glute involvement or at least it felt that way.



Mikhel,
Like I mentioned I might compete in the future. Better safe than sorry no?

PNP3 Heavy
Monday, 26 February 2018 at 15:31

Squat (highbar)
Set 1: 139 kg × 6
Set 2: 128,5 kg × 6
Set 3: 128,5 kg × 6

Notes: 9, 7.5, 8

Bench Press (Paused)
Set 1: 100,5 kg × 5
Set 2: 95,5 kg × 5
Set 3: 95,5 kg × 5
Set 4: 95,5 kg × 5
Set 5: 95,5 kg × 5

Notes: 9, 8, 8, 9

Deadlift
Set 1: 132,5 kg × 5
Set 2: 132,5 kg × 5
Set 3: 132,5 kg × 5

Push-Up (weighted)
Set 1: BW (+10 kg) × 12
Set 2: BW (+10 kg) × 12
Set 3: BW (+10 kg) × 12
https://strong.app.link/Wu9fWhxGQK



Solid session, pretty stoked to load up 3 wheels next time. If I get it for 6 it would be pretty huge and judging how this moved I think it should be doable.

Bench went k, misgrooved the last rep a little, should’ve been lower rpe. Downsets went much better than last time.

Just easy volume work for deads, great time to work on form as mentioned above.

Ya, those are all fine. The "issue" that MLY was droning on about doesn't even matter. Your final rep on the last set (which sparked this) is fine as well. I don't "lock out" my squats either since the extra TUT makes me annoyed and recovering from the bar whip is taxing.

Also, this doesn't even touch on the intrinsic stupidity of accelerating a squat all the way up and the bar whipping being called "bouncing".

rAv,

No doubt on those DLs!

Squats look really strong, btw. RPE 8 on that 139 set at the absolute most.

M05,

Yea, in the grand scheme of things it matters very little. However around here we like to nit, as you’re probably well aware of. Also don’t worry I was never going to put any stock in the bar bouncing comment.

Monte,

Thanks! Guess I’m still sandbagging rpe. It just feels so damn hard lol.

That looks super clean.

THe squats look pretty good. You leaned forward a bit on the way up in some of the reps but you probably know that.

Maybe use some kind of cue to tighten the back before starting the leg drive? I do almost an impercebly small shoulder shrug and I have a mental image of pushing the bar back a little with my shoulder blades without arching my back. That’s my visual Q but really my coaches are just yelling tight core and thoracic extension.

I bet you got more glute activation on that last set you posted.

Look at the set MLYLT saw in 2/20. No reps, your knees were not locking out on some of them. You were getting sloppy and a rookie caught it because it's fresh in her mind. She also has a decent deadlift (Cha approved form) and an extremely strong tall lockout.

If you posted that 2/20 video in Cha's log he would faint at the weak no glute lockout.

MLYLT power rating increased. G4S decreased.

Cheers, definitely aware of the lean.

For the cue, we’re talking squat right? Pretty hard to visualize what you mean. Basically in the hole you try to squeeze the upper back extra hard as a cue for the ascent?

Loco,

Glad you approve

rAv,

I think, but grizy strikes me as someone that doesn't really understand what it means to #squatwhiletall.

Re: his cue, I generally try to pull the bar around my back when I'm pushing with my quads out of the hole to make sure my lats/upper back remain engaged, but given he's lifting at a crossfit box, ¯\_(ツ)_/¯

Maybe it's another way of stating "push the bar towards the back corner of the ceiling" cue that some people use; who knows. Just stay tight and push up/back, although I think you're doing pretty well regardless.

Yea, just another way to cue tightness I guess. While 99% of lifters can benefit from more tightness I’m not even sure that’s what causing it.
It’s not like my upper back is folding over. I think it might be a bit of quad weakness if anything.

Nit Fest 2018 up in here. Good grief.


lol, I said she was unqualified to give (unsolicited) advice on lifting weights. She is, unequivocally.

Some thoracic rounding is okay.

Your earlier lockout was weak. Last video was good. I suggest doing that all the time. Fully lock out every rep. Easy low hanging fruit.

Many reps, it looks like you actually roll onto your heels to initiate the pull. I've read that as a recommend technique so ymmv. But my preference, as Monte referenced, is to plant the entire foot on the ground and push through that to stand tall. For a little while, I felt like I was pushing through my toes. Same with squat. But it was really me actually planting my entire foot and using my quads for the first Keanu time.

Thanks for weighing in COACH FAKE BUSTO. Lockout will be snappy from now on.

We’ve probably read the same things on the rock back I do. It was something I tried out because I did feel I was slightly forward before. Maybe the sweet spot is somewhere in the middle.

in addition to programming and technique work, for a limited time she's selling meal plans. they key is to prep all your food but then ignore it and go get Mexican. PM her if interested

PNP3 Light
Wednesday, 28 February 2018 at 15:46

Front Squat
Set 1: 90 kg × 6
Set 2: 100 kg × 6
Set 3: 100 kg × 6
Set 4: 100 kg × 6

Notes: 6, 7.5, 8, 8.5

Bench Press (Paused)
Set 1: 85 kg × 6
Set 2: 85 kg × 6
Set 3: 85 kg × 5

Notes: 8, 8,
3ct

Lying Tricep Extension
Set 1: 29 kg × 12
Set 2: 34 kg × 12
Set 3: 34 kg × 12

Nordic Ham Curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps

Chin Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps
Set 5: 8 reps
https://strong.app.link/NTSUqL8hUK



Forgot front squats suck, they hurt. Having actual delts to put the bar on would help. Otherwise went well. Ran out of time a little so will do some curls and stuff tomorrow.

Nordic curls wrecked my hams to shreds, incoming doms tomorrow. Would be awesome to do one complete rep without pushing off. Hard as hell tho so I’m not close.

PNP3 Heavy
Friday, 2 March 2018 at 15:40

Squat (highbar)
Set 1: 140 kg × 6 PR
Set 2: 130 kg × 6
Set 3: 130 kg × 6

Notes: 9, 7, 8

Bench Press (Paused)
Set 1: 101 kg × 5 PR
Set 2: 96 kg × 5
Set 3: 96 kg × 5
Set 4: 96 kg × 5
Set 5: 96 kg × 5

Notes: 9.5, 8, 8.5, 8.5, 9

Deadlift
Set 1: 147,5 kg × 5

Notes: 9

Push-Up (weighted)
Set 1: BW (+11,25 kg) × 12
Set 2: BW (+11,25 kg) × 12
Set 3: BW (+11,25 kg) × 12
https://strong.app.link/oYqstIekX





Very happy with this squat PR. I had been looking forward to loading up 140 for my top set for a couple weeks now, and super pleased to still get it for 6 reps.
Down sets felt easy-ish.

Overshot bench slightly, but my pauses were more legit today and an ever so slight less extreme arch to save my back a little, so I’m not too unhappy about it.

DL wasn’t my best set, lacked a little focus. Still not too back but I’d like a straighter back, and while better, lockout still needs work. Also could probably have gone for 6 without much issue.

PNP3 Heavy
Monday, 5 March 2018 at 15:59

Squat (highbar)
Set 1: 140,5 kg × 5
Set 2: 130,5 kg × 5
Set 3: 130,5 kg × 5

Notes: 10, 8, 8.5

Bench Press (Paused)
Set 1: 101,5 kg × 4
Set 2: 96,5 kg × 4
Set 3: 96,5 kg × 4
Set 4: 96,5 kg × 4
Set 5: 96,5 kg × 4

Notes: 9.5, 8, 8.5, 8.5

Deadlift
Set 1: 133 kg × 5
Set 2: 133 kg × 5
Set 3: 133 kg × 5

Push-Up (weighted)
Set 1: BW (+12,5 kg) × 11
Set 2: BW (+12,5 kg) × 12
Set 3: BW (+12,5 kg) × 11
https://strong.app.link/UBICpsAx2K



Pretty poor session, felt like gravity was turned up a notch today. Only got 5 reps @10, and my form felt all over the place. Lost it way forward on the last rep.
Same with bench. Felt super heavy and lost a rep.
DL’s were ok at least, as they should be at this weight.

Hoping it’s just a bad day.

PNP3 Light
Wednesday, 7 March 2018 at 15:43

Front Squat
Set 1: 100,5 kg × 5
Set 2: 100,5 kg × 4
Set 3: 90 kg × 6

Notes: 8.5, 8.5, 9

Bench Press (Paused)
Set 1: 86,5 kg × 6
Set 2: 85,5 kg × 6
Set 3: 85,5 kg × 6

Notes: 8, 8, 8
3 count

Lying Tricep Extension
Set 1: 34 kg × 12
Set 2: 34 kg × 12
Set 3: 34 kg × 12

Nordic Ham Curl
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Chin Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
https://strong.app.link/PZNr4H8W5K

I have this nagging issue in my right hip/groin area and it’s starting to affect squats quite a bit now. It started with what I thought were tight hip flexors but I think it’s something more because it’s giving me more grief now. I’m going to deload squats for a week and see what happens, and I’m going to experiment with pointing my toes out more, as that seems to hurt less.
Also when I lift my knee straight forward it hurts, but if I lift it at an angle to mimic a knees out squat it doesn’t.

If deloading doesn’t help and the issue persists I’ll probably go see a physio.
Kinda bummed, things were going so well lately.

At least bench went well.

PNP3 Heavy
Friday, 9 March 2018 at 16:08

Squat (highbar)
Set 1: 100 kg × 5
Set 2: 100 kg × 5
Set 3: 100 kg × 5

Notes: Deload

Bench Press (Paused)
Set 1: 102 kg × 5
Set 2: 97 kg × 5
Set 3: 97 kg × 5
Set 4: 97 kg × 5
Set 5: 97 kg × 5

Notes: 9, 7.5, 8, 8.5

Deadlift
Set 1: 148 kg × 5

Notes: 8.5

Push-Up (weighted)
Set 1: BW (+12,5 kg) × 12
Set 2: BW (+12,5 kg) × 12
Set 3: BW (+12,5 kg) × 12
https://strong.app.link/S649CKT28K





Decently happy with today’s workout. Decided to deload squats as mentioned, and managed to squat painfree by changing toe angle and going much more knees out. I’m figuring I may have been forcing too much of a knee-forward squat for my hip anatomy, causing some sort of impingement. As an added bonus depth also looked better. It does feel a lot less strong though but hopefully that comes with getting used to it.

Bench was great, got an extra rep and lower RPE than last session. Probably because I only squatted light prior, but I’ll definitely take it.

DL’s were fine and easy-ish.

Squats do look better.

Re: hip anatomy and whatnot, I thought that may have something to do with it, but didn't want to bias you by suggesting it. Regardless, you seem like you're squatting much more in between your legs than on top of them, which even discounting depth is probably better long term. Shouldn't take long to build back up.