Ben Rice has a substantially rounded back when doing his modified sumo, and he’s good for 750.
But yea, holy volume bro. I’ve started Beltless stuff as well, but I’m keeping belted stuff in on top of that. Really seems to help with proper bracing.
[quote]Reed wrote:
DO IT!!! Your such a man beast <3 when I grow up I wanna be just like you. [/quote]
Lol thanks; it’s gettin done did
[quote]infinite_shore wrote:
[quote]csulli wrote:
So I’m taking a different approach to my training for a while. (Go ahead with a bunch of “I told you so’s” infinite_shore lol). I have enough muscle mass and general movement strength to be a lot stronger at the main lifts than I am. What I really need is less focus on programming, less focus on muscles, and less focus on accessory movements and all my focus on simply practicing the main lifts.
I need to log more hours and more reps with the big lifts using acceptable form. My squat and bench form is feeling fine; I’ll get more videos up. So I just need to keep pushing volume and frequency on those and practice as many “perfect” reps as I can. It’s not about the weight, just about practicing doing the movement the exact same way, every single time with the correct form. Deadlift will be a bigger struggle lol, but we’ll see how it goes.
[/quote]
Good stuff. I would also recommend that you START every session with some very basic mobility stuff (hip flexor + glute/piriformis stretch) and then PRACTICE perfect positioning with beltless front squats and/or high bar standing good mornings. Both exercises leave little room for crappy form and hence allow for direct feedback effects if you HIT perfect back/pelvis/abs positions. Play around with different body setups.[/quote]
Interesting; okay.
Currently the mobility I do before training is rolling IT bands and intense hip flexor stretching. I found that when I stretched my hip flexors hardcore the vast majority of my lower back issues disappeared.
[quote]BCpowder wrote:
[quote]infinite_shore wrote:
PRACTICE perfect positioning
…
Imo, shitty form is seldom a strength but a lack of motor control issue and/or ignorance on how get into that position. As soon as you have figured out how to set your body up, you don’t really need to practice it anymore. [/quote]
This. Case in point, stop doing your asian squats with a hunch back. ;)[/quote]
I call them fetal squats.
[quote]HeavyTriple wrote:
Ben Rice has a substantially rounded back when doing his modified sumo, and he’s good for 750.
But yea, holy volume bro. I’ve started Beltless stuff as well, but I’m keeping belted stuff in on top of that. Really seems to help with proper bracing.[/quote]
Well you still out bench Ben 
6/25/2014
Squat (beltless):
45 10x
135 10x
185 5x
225 5x
275 3x
300 4x
300 4x
300 4x
300 4x
300 4x
300 4x
Press:
95 10x
137.5 9x
137.5 9x
137.5 9x
137.5 9x Thanks again for the 1.25lb plates Chia
Ring Dips:
10x
15x
10x all paused at the bottom and top, very slow reps
15x
Decline Situps:
+25lbs behind the head 10x
+25lbs behind the head 10x
BW 25x
BW 25x
Here’s a set with 300:
Let me know what thoughts you have. The whole point is to improve my form. Believe it or not this is WAY better than I used to squat. I used to roll the bar slightly farther down my shoulders mid rep and cave my chest at the bottom rounding over my back and then shoot my hips up and goodmorning the weight the rest of the way. I did 440lbs like that. This feels a lot better though. I have the bar a little higher on my back and a closer stance with my feet less turned out.
Also bodyweight is all the way down to around 188lbs at the moment… I’m officially closer to 181 than 198.
Squat form looks real good. That is a lot of volume.
What kind of knee sleeves are you using?
[quote]trivium wrote:
Squat form looks real good. That is a lot of volume.
What kind of knee sleeves are you using?[/quote]
Rehbands baby; nothin but the best for someone who doesn’t even squat 500lbs
I thought the squats looked really good too. A touch unstable at the bottom on rep three, and your knees kinda did this double forward thing as your hips kicked in on rep 4, but overall looked really good. I need to get my form like that.
[quote]csulli wrote:
Let me know what thoughts you have. The whole point is to improve my form. Believe it or not this is WAY better than I used to squat. I used to roll the bar slightly farther down my shoulders mid rep and cave my chest at the bottom rounding over my back and then shoot my hips up and goodmorning the weight the rest of the way. I did 440lbs like that. This feels a lot better though. I have the bar a little higher on my back and a closer stance with my feet less turned out.[/quote]
Back is not tight enough. It isn’t terrible by any means, but for what you are after this isn’t good enough imo. Aim for perfection. Back (erectors) should tight as fuck from start to finish, top to bottom.
Can you emulate his back position with any weight (bar, 1 plate per side)? If not, no point in going heavier.
I squat with essentially the same form as in the vid you just posted. It took me forever to find that stance and bar placement combo but when I did my numbers started flying up. It does put a bit more stress on the knees, though. I also have the exact same lifting shoes as you
[quote]infinite_shore wrote:
[quote]csulli wrote:
Let me know what thoughts you have. The whole point is to improve my form. Believe it or not this is WAY better than I used to squat. I used to roll the bar slightly farther down my shoulders mid rep and cave my chest at the bottom rounding over my back and then shoot my hips up and goodmorning the weight the rest of the way. I did 440lbs like that. This feels a lot better though. I have the bar a little higher on my back and a closer stance with my feet less turned out.[/quote]
Back is not tight enough. It isn’t terrible by any means, but for what you are after this isn’t good enough imo. Aim for perfection. Back (erectors) should tight as fuck from start to finish, top to bottom.
Can you emulate his back position with any weight (bar, 1 plate per side)? If not, no point in going heavier.[/quote]
Maybe; I think I just got lazy about it.
[quote]Loftearmen wrote:
I squat with essentially the same form as in the vid you just posted. It took me forever to find that stance and bar placement combo but when I did my numbers started flying up. It does put a bit more stress on the knees, though. I also have the exact same lifting shoes as you [/quote]
Well there we have it! I’ll plan on squatting 600 in no time 
Big fan of Lu btw. Chia I think it’s about time to take the Lu-esque back pic at the bottom of a squat. You can totally pull it off. You’re actually leaner than he is in this pic, although he’s got a lot of fucking muscle on there lol.
Loled hard at propensity to curl into a ball.
I second the mob work. Hips and ankles hard. Getting Into a good dead position with back flat means hip mobility. Mine sucks and my DL setup sucks. Used to be better when I was more mobile. But mob hips and ankles 5-7 times a week is a god send.
[quote]csulli wrote:
Big fan of Lu btw. Chia I think it’s about time to take the Lu-esque back pic at the bottom of a squat. You can totally pull it off. You’re actually leaner than he is in this pic, although he’s got a lot of fucking muscle on there lol.[/quote]
Is it just be or did his ass shoot up out of the squat and then almost good morning hip thrust after?
Bad ass shot though sick back and made those reps look like cake
[quote]ryanbCXG wrote:
[quote]csulli wrote:
Big fan of Lu btw. Chia I think it’s about time to take the Lu-esque back pic at the bottom of a squat. You can totally pull it off. You’re actually leaner than he is in this pic, although he’s got a lot of fucking muscle on there lol.[/quote]
Is it just be or did his ass shoot up out of the squat and then almost good morning hip thrust after?
Bad ass shot though sick back and made those reps look like cake [/quote]
It’s not just you. I’ve noticed that a lot of olympic lifters have squats that look like that – by that I mean, what I’ve seen in videos of Pendlay’s and Broz’ lifters.
[quote]ryanbCXG wrote:
[quote]csulli wrote:
Big fan of Lu btw. Chia I think it’s about time to take the Lu-esque back pic at the bottom of a squat. You can totally pull it off. You’re actually leaner than he is in this pic, although he’s got a lot of fucking muscle on there lol.[/quote]
Is it just be or did his ass shoot up out of the squat and then almost good morning hip thrust after?
Bad ass shot though sick back and made those reps look like cake [/quote]
That’s the nature of high bar olympic style squatting, especially when utilizing a lot of rebound out of the hole. Lu actually does it quite a bit less than others.