Thanks, that something I’ve been aware of on an intellectual level for some time, but have had difficulty actually fixing for heavy weights. As you may have noticed I’ve been doing lower intensity work lately and have tried to focus on setting my knees early in the descent and then keeping my knees forward (along with maintaining a ‘proud chest’) in the ascent. I need to video these though and post them, I’ll do that on my next squat session.

4/9

Deadlift
3x8x315

Bench
3x8x187.5

Curls

His squats don't seem that deep to me, but high angles always underestimate depth.

If you're trying to fix a squat, 3:0:3 or 3:1:3 squats are the way to go IMO. You're doing higher reps/lower intensity anyway. A 4-5 repper of tempo squats is probably similar time under tension, training effect, and difficulty to an 8-10 repper of normal squats with the same weight.

Yeah, I know you've mentioned that before and I experimented with pause squats previously with good results so I should probably try that. I'm currently running a 12 week program that I'm halfway through, and I'd like to finish running it as written. When i rerun it though (which I intend to do right after) I think I'll substitute one of the squat days for a tempo squat day and see how that works out.

Anyway, I had a mini-test day at the end of this week. I was supposed to do Squat/Press Thursday and Bench/DL Friday but had an event after work Thursday so it got split up Friday and Saturday instead

Press
1x10x115
2x8x100

WS: https://www.youtube.com/watch?v=-VC5iggU7H8

Had hoped to get 11 here, don't know why I didn't attempt an 11th, I don't think I'd have gotten it but I should have at least tried. I'm more bow shaped than I'd like too. This probably needs the most form attention.

Deadlift:
1x12x340
2x8x305

WS: https://www.youtube.com/watch?v=SnYxrT60CUM

Glare makes it hard to assess form. I did get the first 10 of these hook gripped, which is neat. I think I should squeeze my glutes and lean back a little more at the top just to be all the way locked out.

Bench
1x12x195
2x8x185

WS: https://www.youtube.com/watch?v=SPmuaSKBTMM

This felt pretty good. The spotter interestingly enough is a SSC who works out at my gym. I'm very sure my butt stays on the bench, but next time I film I'll try to get that in frame so that there's no doubt.

4/13

Squat
1x12x265
1x8x240

WS: https://www.youtube.com/watch?v=W9CiJfqFI6s

Had to cut this a bit short due to time constraints, would have liked to have done an additional backoff set and then some lat pull downs and curls (maybe I'll do those tomorrow). Still I remember 265 feeling fairly challenging to do sets of 5 with not that long ago, so it's cool to do 12 and probably have a few more in there. Form wise I do think I lose some tightness at the very bottom, and could probably cut depth a hair. I might also want to look at a point a little higher than I'm looking. But I am doing a decent job of driving my chest up and not turning it into a total good morning squat.

IANAD/Strength training professional but I had exactly the same issue with my torso posture when I was squatting heavy

Guidance from my coach and also a 'mobility/physio' type was that the reason for this was a lack of hip mobility and flexibility.

there's a huge amount of info out there in terms of exercises to help with this but I found the frog stretch and couch stretch to be the ones I could commit to consistently...which is more than half the battle

Thanks, that may be worth looking into as well

4/15

Press
6x5x100

Squat
6x5x245

4/18

Bench
6x5x185

4/19

Squat
4x5x255

Deadlift
3x5x315

Leg Press/Hamstring curl machine/lunges

Did some bro work since I was working out with a bro. I beat him on squat and deadlift weight but was tapped out during lunges because my work capacity is so low. He was barely sweating. Then again he went considerably lower on weight on the barbell stuff so arguably he was less prefatigued. But still it was an interesting reflection on what it is to be in shape.

4/21

Bench
4x5x195

4/22

Press
4x5x112.5

Squat
4x5x270

Lat Pull down

4/23

Deadlift

4x5x342.5

Not micro loading. I was supposed to do 340x5 but accidentally put a 5lb plate on one side instead of a 2.5. Slightly surprised I didn’t notice it when lifting

4/25

Bench
4x5x200

Curls

4/26

Squat
4x5x275

Press
4x5x115

Lat Pull Downs

4/27

Deadlift
4x5x345

Bench
3x5x205
1x6x205

Curls

4/29

Press
4x5x117.5

Squat
4x5x280

Lat Pull Down

Deadlift
4x5x350

Bench
1x5x207.5
2x5x195

Felt heavy

What happened to the high reps?

I’m running the Juggernaut Method by CWS (kinda I’ve modified it somewhat) and it consists of a 10s, 8s, 5s and 3s phase. I’m finishing the 5s phase right now. So then there will be three weeks of triples and then back to 10s.

Anyway

Press
1x9x122.5
2x5x115

WS: https://m.youtube.com/watch?v=GN6JSytGYeI

Squat
1x9x295
2x5x265

WS: https://m.youtube.com/watch?v=vzlDBGkRJk0

Very open to form advice on both, and I apologize for the ****ty camera angle on the press. My perception is that I’m a little more leaned back than I’d like to be on Press, and that my usual form issues on squat are still present, although (hopefully, and this could be wishful thinking on my part) to a lesser degree than they used to be.

I think the squats look are probably as good as Ive can remember seeing them.

Does your gym have a safety squat bar, curious to see how your form and weight capacity on that would be as a more upright posture is required?

Thanks, we do have a SSB at my gym. I’m currently thinking about what I wanted to do for the next 12 week block after I finish my current one (which will be in three weeks), I’m currently thinking of doing tempo squats for the first 6 weeks as my swuat alternate, and SSB or Front Squat for the second 6. I appreciate the suggestion.

Deadlift:

1x9x370
2x5x340

WS: https://m.youtube.com/watch?v=dfLXnituLk4

Bench
1x8fx212.5
2x5x195

Filing error

So the good news with the deadlifts is they flew off the ground. This was supposed to be a 5+ AMRAP and I comfortably did 9 with more in the tank. The bad is that my back is quite rounded. I’d been doing Touch N Go deadlifts just to get through sets quicker, and I think I should start doing each from a dead stop and resetting my back.

Bench I just didn’t have it, that’s ok though

Sunday had softball practice and then did Lat Pul Fown and Curls at the gym

5/7
OHP
7x3x112.5
Lat Pull Down

5/8
Squat
7x3x270
Curls

Doing 7 sets, even at relatively low weights is really draining

5/9

Bench
6x3x195
1x6x195

Deadlift
7x3x340

5/10

Press
7x3x1175.5

Squat
7x3x285

Lat Pull Down

If you're trying to spot your back rounding for deadlifts, try setting the camera up on a platform at hip height.

I agree there's probably a lot of rounding. It's probably more likely to be a cueing error than a limitation of flexibility. Just reset before every rep, try really hard to present your tits to the wall in front of you, and get really tight for a solid one count before you break the weight off of the ground.

At the present time all those with presence on the deadlift platform
may present their tits to the wall and receive a surprise present.

indeed, maybe I like to be modest about my titties, not just present them to every wall that asks nicely. But nobody ever considers that hmmm. But in all seriousness I will try filming from a better angle and resetting between lifts.

Deadlift
7x3x355

Reset between every lift, should probably have filmed and will film next dl session

Bench
6x3x205
1x8x205

Curls

5/12

Squat
5x3x300

5/14

Press
4x3x125
1x5x125

Chins

Bench
4x3x210
1x5x210

Curls