Hi,
I think you need to take a look at Westside style of doing things.
In your comp squat your knees collapsed,which means your glutes and hips weren’t helping.
Spread the floor with you feet, push out your knees.
Ck out Dr. Mc Gill.
Well word
thanks for all the tips guys and gal 
hey Cueball Thanks for checking out my vid I’ve never though to pop my hips out though…that is a new one I’ve yet to hear. HMM… HMMMM.
Hey Drtim Yep…I know my knee cave was an issue too :{ And I have tried flirted briefly with westside style training. But its not my cup of tea for now at least. I’m a wild stallion at programs and tend to fly off in my own direction.
Jackie MAN…I love them fronties. The wide grip pull ups are “ok” according to my pull up guru form wise. I have some swing and wildness to fix. Once I get my confidence up that I can do the reps themselves I find I can smooth out my lines easier later. So they are not picture perfect but I couldn’t do 4 regular pull ups this time last year. Or even 3
Ugh…but honestly…HONESTLY I have no real interest right now in fixing my back squat problems. I just don’t. I don’t plan on competing --because I hate benching as well and always have and always will. So I don’t do them for now. Fronties only
I do appreciate the feed back though Its nice to have imput and extra eyes to see stuff
Brute I dont like back squats at all either, I cant pin down what it is that makes me leary of them but I would prefer front squats any day! Arent they superior anyways?
I’m with you, girl. Front squats are my fav. There is no point in torturing yourself doing something you don’t like if you don’t have to. Too many fun things to do…like fs.
Still say your pull ups are bad ass. That is a movement I’ve always struggled with.
I think our back squats look kinda similar. Maybe it’s more a girl thing? Like girls could have similar technicial difficulties cause we’re not built the same as men or something.
I think I remember reading ouroburo say women have more problems with knee caving than men.
ANYWAY do whatever ya like!
But in my opinion they are no where near as bad as you think!
Thanks Coyote gal I fully concur
Thanks Jackie!!! I will tell you I have/had the same thing with pullups. I could “do” maybe one or two marginally decent ones a year ago. I started talking online in the q&a to a coach on elitefts.com who’s really helped me do it.Weekly assignments, going very slowly but it works. I can’t tell how proud I am of my wild pull ups. They are not perfect at all but its a triumph compared to before!! I am very pleased
Spock! I think you might have something there about male and female structure differences…it does make sense. Freaking guys have that shelf on their shoulders/ traps that help hold the bar up and …etc etc. But oh well. I’m sure I can get over my faults should I put effort in it but…I don’t wanna
Today
front sq 170, 190, 205, 215, 230 fail ,225–felt stronger but it was a struggle yet up it went
210x2, 215x2 x 2 sets, 205x3, 200x4, 195x4
anderson fs 155x5, 175x5
plain zerchers 185x5, 195x5, 205 x 5
[quote]brute_fury wrote:
front sq
anderson fs
plain zerchers[/quote]
If there is such a thing as your own personal hell, mine would pretty much look like that.
HA HA Csuli …that is one of my favorite workouts. Fronties and zerchers
Today was a kinda surprise decent lil deads seesion.
last night at work this seizure dog was barking…ALL NIGHT. Loud, aimless, booming, awful barking for 9 hours. LOUD. So by eleven pm I was seeing spots and dancing lights from a migraine forming. Had a wopper migraine in full force towards the end of my shift and yeah. AWFUL.
So I slept if off …and woke up way early for me today at 7am. I am usually up at 3. I feel very strange and outerworldy being up so early. Migraines typically kick my ass.
But I got some deads in at 24 hour while my turbo gym is in the process of moving.
deads 155, 205, 255, 295, 315, 335
deficits 245, 270x3, 290x3, 305x2, 290 x3 x 3sets, 270x4, 265x4, 270x4
the regular deads felt strong, I’m pleased
After a bit I went back for ohs and clean school.
Clean school ( I’m trying to learn how to properly clean on my own so its not school perse but its designated clean try time) did NOT go that well today. I kept turning the bar when it was already on my chest to shoulder area. AH. But I’ll continue. Once a week isn’t probably enough to get anywhere fast.
Push press only 111,131,143, 148 ha 2 pound pr.
Overhead sq 138x10, 143x8 x 2 sets,138 x 6
cleans of misc …yeah. I need to find a slow mo vid of getting the bar in place for cleans.
The turbo gym I like has moved a few building down the street. Its got all the stuff in it but …I don’t think its quite finished. But I was eager to see it and dunce around and tried to start fs briefly before having to head out. It has all the stuff in it but they were placing dry wall or something because it was super stinky dustarama.
So fronties at 24 hour
FS 170, 195, 210, 225, fail 230, 205x3, 210x2 x 4 sets, tried for a double 215 but only made one, 200 x 5
SPEED style. Sorta…not so fast but faster then normal. 180x10, 180x6, 180x5 x 2 sets
that’s it.
I tried to trick myself into lifting a pr. I loaded the bumper plates which are in kgs and I’m not quick enough for math to figure it out. The 225 I loaded mathematically blind…trying to fool myself with mystery weight…turns out it was just 225. And of course i tried 230 after adding it up and failed. I’m going to fool myself again. Sneaky pr style.
Today was decent
fs 175, 195, 210, 225, 230—PR HA HA. Ugly but fuck it its a pr
200x6, 210x3, 220, 215, 210x2, 205 x2, 185 x8
anderson fs- a titch higher on the safeties I wanted to try more wt 170x5, 180x4
NO time for zerchers 
Just as well I needed an extra day off lifting this week. I feel kinda hungover still from…a two bag candy corn eating event weds night.Still I feel like bruised shit…god those candy bastards …
Here it tis. I’m easy to please. I’ll happily have this pr.
10 sets of 4 wowzers! you have been making pull up progress
i kinda fell off the face of the earth. have gained some weight and a single is a struggle for me these days. need to get my ass back to harry because things were progressing before… hope to be back here soon. have been missing ya!
Ahh, your lifting is so impressive. A 230 FS. Who’d have thunk?
Candy corn! My MIL sent some fall trail mix, which is a mixture of candy corn, peanuts, and M&Ms. Stuff of the devil, I say.
And come back, Alexus! I so miss your analytical bent!
ALEXUS !!! I was seriously JUST thinking about you the other day and wondering what you’re up to. Are you still doing oly or have you kept up the martial arts stuff? I really miss your log!!
PLEASE RETURN!! Snap’s right!!
SNAP!! OH…I have had such trail mix…it is delightful
My coworkers surprised me with this last night. Candy Corn. Oreos. OH MY. I haven’t touched them yet.
Today
deads 185x2, 235x2, 270, 290, 305, 325
deads with chains 245x3, 265x3, 270x3, 280x2, 290, 265x4, 270x3, 280
deficit deads with chains- 245x2, 265x2, 275x2, 280, 290
deficit deads no chains 275x6
ghr abs
OH boy, well I went back after a while and did some OHS and cleans. Cleans were…yeah.
OHS I managed a 3 pound pr and a vid of the set after that.
Push Press only 111,133,143
ohs 148 x6 pr , 148 x um…3?? and a touch down, 138 x5, 133x5
cleans of no real importance. Very power cleany.
what you don’t see is that entire time initially when my right arm refused to lock out. Seriously I was inching it up that slowly while lefty was locked and ready. Fucker.
Today was Frontie Day of Course
fs 175,195, 210, 225, 205x4 x 2 sets, 205x3, 210x3 x 2 sets
200x5, 180x10, 180 x6,180 x 5, 195x4
Um. I tried to back squat and after one rep my collar bone area was like in pain? Maybe I was still clenched up from clean grip fs and I threw it off. I dunno. Feels ok now but was all cramped and wild.
Today
snatch grip deads --using my belt since I’m kinda tired 185x10, 195x8, 215x8, 225 x5
plain ol deads using my belt 270, 290, 315, 315, 320, 325