Fixed Problem, Now Hamstrings Not Feeling Tight in Descent

Training Powerlifting
1

Currently doing 5/3/1 BBB Template 2
I am US Army Infantry for 13 years.

My stats are
Age 34
Bodyweight 190 Height 5’11"
Bench 255
Squat 290
Deadlift 296

trust me, I know my squat and deadlift are weak, but I never trained them.
I was never in any sports in school.
I was a gym douche only doing bodybuilding stuff, upper body stuff, and lower body was only leg curls and extenstions, and leg press if available.
I REALLY REGRET IT!

I have done a 5x5 routine in the past.(some hip pain when squatting, for reasons listed below)
I also did the Westside template for about a 2 months,
and maxing out every week was causing right shoulder pain,
which after research, I found out that since I am not a geared lifter,
I should be modifying the template somewhat,
Then I recently switched to the 5/3/1, which I freaking love.

Brief history: I was squatting,and getting some hip pain. I found out why.
After much training, and watching videos, reading books, I found that I was not pushing my knees out enough while squatting, which was causing a more narrow stance in reality, compared to where my feet were postitioned the ground. Now, I was not letting them “cave in”, however, they were not being pushed out enough.
Think of it like this…
My feet were about medium width, about wider than shoulder width.
As I would come down, keeping everything tight, I noticed that my knees were tracking inward. This in reality is causing my femurs to be more narrow than my feet stance of course, which I suspect was causing hip pain because of the way my femur articulates into the hip socket, femurs coming in too narrow, rubbing against ligaments and such in the hip.

Problem: So, I have got rid of the problem with pain when squatting, by pushing my knees out, and knees actually tracking out over feet, instead of inward.
HOWEVER, it seems harder to keep tightness in the hamstring on my descent/downward move in the squat. I believe this is due to my hip/femur no longer rubbing/slowing down/supporting my downward movement, and I am actually weaker.

I am working on getting tight, and doing many body squats while focusing on everything, as well as squats with light weight on the bar to work on form, mental cues. Of course my 5/3/1 training.

I am wondering if anyone has ever noticed this, experienced this?

2

Let me be the first to thank you for your service. ( Vet myself).

I don’t think you have a problem other than, to paraphrase Dave Tate, " you’re trying to squat with muscles you don’t have yet". I would just keep working on hamstring strength. I don’t know anyone who has “strong enough” hams. Hell, after years and years of squatting myself, I still work hams like a mother and consider it a weakness.

3

My hats off to you also!

For accessory work I am doing stiff leg deadlifts, pull throughs, back extensions focusing on activating glutes hamstrings at top.

Working on a DIY reverse hyper for my Powertec Rack, and as far as GHR, I do not have access to one. I guess I could always do ghetto GHR’s, on a Bosu ball, or something. Wish I had a GHR.

Anyway, yeah, everything you said and quoted is what I suspected. Just thought I would post about it to verify, and others who may have the issue, will see the post. Also how I overcame the hip pain by fixing the squat.

4

I have a thread on here about my rev hyper I built in my power rack. Also, check out the brian schwab home GHR. I have one and it’s great.

5

[quote]StrengthDawg wrote:
I have a thread on here about my rev hyper I built in my power rack. Also, check out the brian schwab home GHR. I have one and it’s great. [/quote]
I actually am planning on making a reverse hyper using your template. Need some quick glute exercises to get some more volume in on deadlift day.

Along with lowering the weight, might I suggest pause squats. They help me with form as well as explosion

I also heavily recommend Scwab’s Home GHR. I am very happy with it thus far

6

I had the same issue on the hip pain when I got back into doing squats after a decade long layoff. My form and mobility sucked. Look up ‘spreading the floor’ with your feet to keep your knees tracking and squeeze your glutes out of the hole while still ‘spreading the floor’. It has helped me. Also, if you haven’t, watch this series from EliteFTS.com