Say what? I see the green dots when I finish a set but have never done anything with them. What can I be doing with them?
Ah I see, hadn’t even noticed that, so what do the dots mean? Red + green means it will up the weight if it’s easy?
Pre much. Overall the apps pretty conservative. Wants u to be well recovered on average which is nice. Tends towards minimum effective dose relatively and light weights. If u make better gains pushing a bit more than bump it but if u do well with submax then should be aight
Talked to Mr Frederick and he said even if the app caps the weight bumps to 10kg can go as much as 20-30kg over if ur still on target for the day
Dunno if there’s just green but I’ve never seen it
Video!
Edit: not that you need any tips, it’s just educational to see people that ordinarily perform well when they’re rusty to help create a better understanding of “reality”.
I’ll try filming some squat sessions. Definitely the lift that needs the most refining.
Can’t even decide whether to squat high or low bar right now.
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High Bar. You can then easily transition (2-4 week process) to low bar far a 5-10% bump in weight when ready. Plus with all the Deadlifting you are doing I feel like High Bar will create a more balanced program.
But I mean you cant go wrong either way.
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Do you have leverages that speak for either option? I’ve been trying to do a more quad dominant squat, because I appreciate the aesthetics of a upright torso while squatting and the athletic carryover but with my leverages it’s so much easier to bring the feet out a bit wider, look like a piece of paper folding over, and sit back more. More powerful. Less risk of hip impingement. More weight. Suppose I can build my quads in other ways… 
(still haven’t landed in a decision, ongoing internal debate)
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I’m thinking this is probably the best way to train for me. I do get a bit more weight out of low bar, but it feels harder on my joints, elbows especially, and I feel like high bar is ‘training’ the muscles more as well, with low bar just making the most of what I’ve already trained.
Well I definitely squat more weight low bar, irrespective of which I’ve been training more, so that’s probably the result of leverage.
I also feel like when I take high bar to close to failure the muscles giving out in my core are the same as when I’m struggling on deadlift, so I’m convinced it will transfer well to my Sumo.
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Low-bar one day, high bar the other?
I’m leaning towards high bar for one or two blocks, then low bar for a block to keep it dialed in.
Sheiko gold workout 7
Bench press
60 x 5
80 x 5
100 x 5
112.5 x 3
127.5 x 2
135 x 2
145 x 1
152.5 x 1
160 x 1
165 x 1
Maayybe had 167.5 in me, but 165 was pretty slow.
High bar squat
110 x 5
132.5 x 4
155 x 3
175 x 3
175 x 3
187.5 x 2
187.5 x 2
197.5 x 1
197.5 x 1
187.5 x 2
187.5 x 2
175 x 3
175 x 3
Monster 2x bw bencher :ooooo
You and @kleinhound are prime examples that strength does not require sloppy
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Thanks man. Yea was nice to quantify exactly how much I lost over the 5 month lockdown, only 5kg off my best was less than expected, but also expecting that to be the lift that fared best.
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Haha mate I appreciate the tag but I’m not on the same level as this freak… pinky is a damn animal
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Gotta get to that golden ratio. 2x BW bench, 3x BW squat, 4x BW deadlift.
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Unreal!
I’m trying to get to the mythic land of the 1 tonne supertotal
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my dream 
why?
Much easier to improvise chest training without equipment than it is for legs. Was able to get appropriate tension to approximate a good bench workout, not really close for squat and nothing remotely approximating real deadlift work.
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Which combination is that again? It includes cleans right?