Ok i will try to make sure i keep tight and not relaxed. I like to make sure i get depth. But if i can still get white light and keep tight and lift more i will try.
I have tried a little wider in past but not much. I really think my hips are weak. But if it cures the knee issues and just needs time to strengthen hips then i would be all for it.
Doing leg presses with your feet high on the plate much better targets the glutes. Absolutely donāt worry about targeting your quads.
Sounds good. High. Or high and wide both? This was the other night. Should i be even higher than this?
With your toes at the top of the plate is a good place to start. So, a little higher than you are in the pic. Try to get full range of motion by having your thighs pass on either side of your torso. BUT, make sure that your hips keep contact with the back of the seat. If your hips come up, you are just not flexible enough in your hips. Work on that doing these leg presses and any other hip flexibility exercises you know. With very light weight it can be difficult to get the depth you can with a little more weight. (If I warmup with a single 45lb plate on each side, it isnāt enough weight to descend to the bottom of the ROM. But the second plate on each side is heavy enough for full range of motion.)
I will definitely try this next leg day.
Here are my official results.
I am doing the bench only on june 12th at apf championships. I really wanna get 200kg(440lb) but would be pretty happy with 424 or 429 also.
I had more in it the day i did 413. And this past Wednesday did 455 touch and go.
Ok. How is this for squat. 336lb. 66lb texas monster squat bar. I am about as wide as i can comfortably go feet wise. Way wider than the meet. A little lower on back for the bar. Trying to sit back. And better bar path. Trying to really squeeze and keep tight at bottom. Let me hear the good the bad and the ugly.
296lb
356lbs. 36 more than the meet haha. After doing 5 sets of 5. Then 2 singles haha.
Front view at end with 246 just to show you foot width
Your squat is improved quite a bit. If you can hold the bar a little lower on your back. Most people have a groove on their rear delts and traps that is a little lower than you have the bar.
Your stance is good.
This form will be involving your hips more and they should get stronger.
405lbs is just around the corner. Thenā¦ who knows how high it can get?
Youāre moving a lot better on that squat.
Did 3 sets of 5 reps. This is last set. 430lbs x5.
No grip and rip. Paused reps not touch and go. Most i ever done. I have never had gloves on ever but i ripped my hands up pretty bad unrelated to lifting and needed a little protection from the knurling. My grip is never an issue.
how does it look? I have trouble getting upright in this position. My grip and rip is much easier to push hips through and get somewhat vertical sooner. But trying to use more legs and not cheat it with my upper body.
Because i see in slow motion in my meet my 2nd 473.9lb lift, just me grabbing the bar and pulling, the pull gets slack out and makes the bar leave the ground and as soon as off ground my legs push. Making it easier to hinge and get vertical since its off floor and higher up
So i took a week off squat aka been squatting every monday. I did 320 in meet. My knees hurt and knees was out front. Changed stance and bar a little. Hit 356 last week after my sets.
This week did a 3x5 based off the 356 max. It felt easy. Then did more and worked my way up and got 380 pretty damn easy. The advice on here got me 60lbs over my meet in just a few weeks and my all time PR by 15. I have no clue how high i will be able to go in the next months and years. I felt no knee pain or pain anywhere. Like i didnt even workout/squat. No back pain either.
These were all my sets. Not including warm up. 230x5, 265x5, 300x5, 320x3, 335x1, 355x1, 370x 1 and then 2 video views of 380.
Then a few screenshots of the bottom of 380.
My knees are so much better positioned compared to feet. And i had the bar a little lower on back then last week. As low as i can go with my ROM of my shoulders haha. I wish i would have got on here years ago. And i still need work perfecting the form. But i see nothing but improvement and PRs in future.
I am guessing your max squat will be at least 480lbs in a year. As you begin strengthening your hips closer to their potential the squat can only rise. 500lbs is not out of the question sooner than you might believe.
