Careful I’ll put pics of my feet in here.
1 Like
Come for the squat feedback and stay for the weird discussions about various fetishes.
2 Likes
Never do something you’re good at for free.
2 Likes
Being realistic guys, is 315lb for 1 rep attainable for me in 10 months? 33yo. 4 kids. Many other objectives in life.
That’s not enough details to give my answer but I’m going with yes.
Most interesting detail would be the average amount of sessions you get in a week. Also if the other objectives require a lot of recovery demands (like you’re simultaneously training for a marathon) or if they include you losing significant amounts of body weight.
yes.
3 Likes
Absolutely. Do the right program, and eat for it, and you will hit it.
3 Likes
You can get there in half that time or less. Are you willing to put on a few pounds?
2 Likes
Yes.
1 Like
Awesome guys, thanks.
@Cyrrex I am willing to gain weight. I’m not looking to blow up but at the moment I’m not trying hard to keep my abs visible.
@Koestrizer thanks. Here are some details. Right now Monday’s session is Squat Coffinworm, a 5/3/1 version that works up to 1-3 reps at 100% of TM most weeks, with some heavy sets of 5 before that. Friday’s session includes 5x5 at a lighter percentage; last week I made it 5x10 and it sucked.
Other objectives? Bench press is pretty much there (coming up on 225; close enough now that I don’t need to ask how to get there on here!); Press is 135 - that goal is met; Deadlift - goal is 415x1, I’m far short of that now but I’m just doing 5’s pro on wednesdays while I focus on squat.
Other than that: keeping up with my kids, not turning into a sack of yogurt, being able to feel good on my feet. But no marathon or mile-time goals.
I’d like to co-sign what has been said about the bracing, and learning to breathe into your belly for tightness. Instead of into your chest, making you extend your back more.
And the part about taking the bar out of the rack with both feet square under your shoulders. Lunging the bar out of the hooks is not going to help you get set up tight.
To make the big progress you want to make, you may need to take a step back now. In order to get comfortable with a new set up/brace you might need to drop the weights down for a few weeks to get a feel for it. But once you get that figured out, the sky is the limit.
5 Likes
Is that 2 sessions total or two sessions dedicated to squatting?
1 Like
2 total sessions. The monday squats have bench volume after, and the friday volume squats have bench main work before them.
1 Like
Yeah if you’re willing to put weight on, you should be able to do it.
1 Like
Wow woke up to a tag and then took me half a coffee to read all this and catch up. So getting back to your question and the squat video at hand. The other guys have covered most of this so its going to seem repetitive but I will respond anyway as you asked me to.
- First thing I would do is throw away them shoes, or at least keep them and only use them for conditioning work or playing tennis. Get something with a hard flat sole, converse, I wear Vans, or a gym show. If you are someone who likes a little heel elevation then look at some proper lifting shoes.
- secondly you are not getting anywhere near enough air in your brace. Watch Brian Alsruhe videos about bracing and learn to belly breath into your belt and brace.
- It looks like you initiate the squat by curving your lower back I think @aldebaran called it back extension. Try not to do that you want to try to break at the hips and knees at the same time. In your mind try to thing about spreading the floor. Literally like you are trying to push the rubber floor mats apart. This will help you open up you hips and squat between them rather than over your legs. It is something you will need to practice at lower weights.
- The bar path in the squat is interesting. It looks like you are trying to keep your shins vertical rather than letting your knees track out over your toes. This means when you try to come out of the bottom the weight moves forward over your toes and then you wrestle to get it back.
Having said all of this it wasn’t terrible, it just looked like a hard rep. I don’t know the program you are on but would you mind sharing:
1 You previous tested 1RM and how long ago it was
2 What have you been squatting for the last 3 weeks, weight sets and reps
3 What did the program tell you to squat in this last session
On your question about whether you can take your squat from this to 3 plates in 10 months, with 4 kids and a busy life, my answer is you definitely can.
3 Likes
Thanks! I’ll respond a bit later, kid duty at the moment!
I hit 245x2 a couple times early this year. So I started 5/3/1 Coffinworm with a TM of 225.
Mistake: after 245x2 but before starting Cw, I changed to a higher bar position. Should have accounted for that and started lower.
6,5,4 weeks ago TM was 225. 3,2,1 weeks ago it was 235. This week I raised it to 245 (mistake). The monday sessions were in waves like this:
Week 1: 5x70%, 80%, 90%, 80%, 90%, 3x100%
Week 2: same
Week 3: 5x 65%, 75%, 85%, 85%, 85%
I’m around 30 to 40 pounds away from everything except overhead presses, which I can rep perhaps seven times with 135. My left elbow was injured in early July, so upper body lifting is paused until I see an ortho in a week.
My lifetime squat max is 260, which I can do now, and my deadlift PR is 375, which I feel close to as well. Eight years ago, I did 5 x 5 and was repping 235 for bench, but that was then lol. My current home gym bench is a rickety little thing that routinely removes the skin from my knuckles, so I haven’t benched heavy for months. I could probably bench 205, but I know 225 will take some work.
Ha! Thanks. I was trying to find an efficient way to label walking, running, and rucking.
You have me beat here! Running a mile is serious work for me right now. Walking with your kids is a very effective use of time - you get “active recovery” exercise, the kiddos are outside, and your family spends some together.
3 Likes
I practically never set a rep PR AFTER doing all my work sets 
2 Likes
@simo74 I edited a couple posts up to answer your questions. For #3 I’d answer that the program said 3 or more at 245; but its really not the program’s fault that was out of reach, more my fault for upping the TM when I should have known I wasn’t ready.
@TriednTrue fascinating! We’re similar enough on squats and deads but your overhead strength is incredible! Different types of bodies I guess eh? What do you weigh?
Best of luck with the elbow. I’ve had a time with mine, still have to go easy on it.
Glad you’re here!
Edit: gotcha, 198 and dropping. I’m around 180 and from the suggestions above, should be gaining.
1 Like