Are you doing then with back feet elevated?
Kepping upper body very upright going down and up in a strict line should work the quads.
If leaning forward more posterior chain and glutes.
You could try one rep upright torso one rep leaned forward, that way you may be able to feel different muscles work… maybe.
Good job on the rehab btw hamster.
You’re gonna have a huge uppberbody, huger than it is.
Yeah it be rear foot elevated and pretty vertical torso. I’ll take a vid and have a look to be sure
Am not recording it on the log as much but nutrition is still going well enough and I’m tracking what I eat.
Flank steak is a current favourite of mine. Not too expensive but cooks up nice.
10/5/19
Fookin freezing today. Coldest it’s been for a long time but I like to train in at least.
Doherty’s Campbellfield today to access and try out the belt squat and also they have a nice long turf section and outdoor area to do whatever in. A bit out of the way but I could make the trip once a week.
Even if I can’t train “conventionally” with squats and deadlifts I’m interested in trying some kinda out there stuff that I’ve never really had the desire or opportunity to like farmers to get lower body worked and maintain muscle and I dare say get some training effect. We’ll see how it goes might bring in some really light squats like high reps with one plate if needed later.
Quadspiration Stefi Cohen
TnG Bench 2 Sets @ 90kg
Incline Bench 1 Set @ 62.5kg
Weighted Dips 3 Sets @ BW+15kg
Chest Supported Rows 3 Sets @ 1.75 plates
DB Upright Row 3 Sets @ 20kg
Biceps 4 Sets @ 12.5kg
Belt Squat 2 Sets @ 2 plates
Split Squat 1 Set @ 25kg
Leg Extensions 2 Sets
Hip Thrust 3 Sets @ BW
Leg Curls 4 Sets @ 60
Belt squat harness digging into me so wrapped a hoodie around my waist. Still probably gonna be too uncomfy with more weight on but we’ll sort it out when we get there. Seems to not bother my back even if the exercise is awkward and painful on the pressure points. Will do this every Friday.
Just stuck with BW hip thrusts today. Doing one leg at a time there’s a big side to side difference with my right side significantly more controlled and strong then my right so I might work on correcting this for a while.
Might be what was causing me to twist on my squat ascent and might not be a coincidence that my painful bits are predominantly left sided. Apparently my squat pattern is a Legs stronger than Back/Glutes anyways so it’ll pay off working on my butt
Doherty’s Campbellfield (the gym with the belt squat) is just a bit down the road from a Krispy Kreme so smashed two of them Original Glazed boys. Guess it’s a refeed then lol
I don’t really want to get too far away from powerlifting but this gym also has a nice long turf section and a prowler etc. so if needed I can get so training (not sure if it qualifies as lifting) in like strongman or CrossFit bullshit
Oh yeah and most important back is feeling good
Now I’m probably not the one to point out anything, but I’ll do it anyway and you can’t stop me 
Belt squats looks interesting… I might set something up with my pallets and a dip belt should be good.
Now for the split squat.
try to stand a little further from the box. I think getting the shins vertical is optimal. Maybe
Otherwise I think your form on just about anything looks really good. (including the split squat)
Weight this morning came in at 83.1kg / 182 lb. bit surprising after the donuts yesterday but I guess total intake wasn’t blown over too much.
kk I’ll try it out
you could check out the athleanX dude he has a video about those squats, I can’t recall which one. If I stumble on it, I’ll guide you to it.
Found it on his you tube find “single greatest leg exercise”
They are awesome, don’t use a dip belt, it’s not long enough. I made my own out of some chain, a caribiner and pool noodle. Has been comfy enough with 140kg on the sucker. I use it on the landmine (barbell jammed into corner of my rack 
)
Sounds like a brutal dual session
Kind of a long gruelling one. Will look to restructure and spread some work through the rest of the week to shorten it
Week one of getting back to heavy squats and deads complete. Feeling good.
Mostly just been feeling out things this week. Fortunately looks like I can lift quite a bit and maintain muscle even if I forget my technique and my body gets a bit detrained in producing force. Promising.
Last week I didn’t do as much direct rehab as I would’ve liked so the goal for the coming weeks is to continue lifting and do more rehab stuff from my list. At least one extra per day.
Longer term ish like a couple of weeks I’ll look to progress back into squat and deadlift like movements.
13/5/19
Bumped up the weight on everything. Chins feeling pretty good today. Pushing a little further each week so going as planned.
Split squats split (lol) the load a bit better between my quad and glutes today so now that it’s coming together as a movement I’ll bump up the load quick. 30kg on the bar dunno how much that works out for how much the single leg is loaded but probably not heavy enough.
Did unilateral glutes again. Gonna focus my left side try to bring stuff up to par on one day and build both sides on the other with bilateral hip thrusts
Weighted Chin Ups 4 Sets @ BW+17.5kg
DB Seal Row 2 Sets @ 22.5kg
DB Shrugs 4 Sets @ 30kg
Farmers Walk 4 Sets @ 35kg
Hammers 4 Sets @ 15kg
Rear Delts 5 Sets @ 18
Split Squats 4 Sets @ 30kg
Glute Bridge 3 Sets @ BW
Goalzzz. I’m honestly jelly lol
Well your goals are performance. Powerlifting will get you strong with a phat ass and juicy legs if you eat enough to be fair. No guarantees on the aesthetics if you don’t train towards that way a bit, maybe drugs and eating well
Probably blew out my macros a bit today. Was meant to be a small deficit and was on track with one meal to go but went over because it was yummy. Oh well.
Spoken like a true powerlifter
It’s a special recovery modality known as stuffing ur face
