Conditioning:
Ran for 10 mins.
Did a BW/KB complex, from 10 reps descending each round:
Pull ups
Push Press
Goblet Squat
KB Swing
KB Deadlift
Push up
Got a pretty good sweat going. I will start new 531 cycle on Saturday/Sunday. Will do the 50 reps FSL total as @mortdk suggested.
Squats W1D1
My lifting belt just broke. Will be lifting beltless for a while.
Warm up, band pull aparts
Squats 140x5 160x5 185x13 (noticed that my depth is inconsistent, have to work on that)
Back off - 140x8 x5 sets (my legs were toasted, couldn’t do the 50 reps as planned)
Chin up 25 reps
Push ups 50 reps
Abs 45 reps
W1D2
Bench 115x5 125x5 145x14 (PR!)
Back off sets - 115x10 5sets ss Bent over Row, same weight 5x10
Triceps Extension 5x10 ss Curl 5x10
Kettlebell Swing 50 reps
Well done on the PR man.
What’s the thinking behind the swings?
Maybe he’s a swinger ?
My abs and lowback are still pretty sore from yesterday’s workout, so I skipped those. I would have done single leg but my quads are also sore lol. I also thought the swings might help with the glute soreness?
I mean, it can’t hurt.
Just to clarify, I wasn’t say it was wrong, just curious.
No worries. Hey, any tips on squats depth? I can’t seem to hit the same depth in every rep, I’m not sure if it’s a cue issue or something.
I’m not the person to talk to about technique, especially on squats. My technique is atrocious and I’m lucky enough to have no issues with mobility so I’ve never had to work through any.
Try uploading a video and tagging in a few of the more experienced and technical lifters like @MarkKO or @simo74
Depth seems fine to me, I’d worry more about stability. That bar is shaking all over the place.
If you compare your video to Simo’s recent PR at 140, you’ll see his bar path is pretty much just straight down, then straight back up, even on a near maximal attempt.
Yeah, I get what you mean. Just watched Simo’s video and the bar was pretty much straight going down and up. Mine seem to go forward at the hole. I wonder if it’s ankle mobility or maybe I just need to be more upright.
I think I’ll let the strong, experienced ones take it from here if you don’t mind. This is getting out of my wheelhouse real quick.
On the plus side, depth looks absolutely fine.
Thanks man!
I think @bulldog9899 might know a thing or two about squatting too.
You’re just loose and rushed is all.
First up, learn how to brace. That’ll nix most of the looseness. A good way is to pull your abs away from your belt, hold your pee (you know, like when you really need to go but can’t?), squeeze your glutes, take a big breath into your gut and squeeze down on it. That’s the tightness you’re looking to generate for each rep.
To make that even more effective, squeeze your lats (squeeze oranges in your armpits) and make a double chin.
Do that step by step before unracking the bar and before every rep.
Once you can do all that you’ll find yourself much more stable. You won’t come forward as much.
There is absolutely nothing to worry about with your depth right now. I saw one high squat by powerlifting standards, but by general squatting standards everything is fine.
What would probably be worth your while is working on opening your knees rather than pushing them forward. Don’t twist your knees out, rather open your taint (crotch). Grip the floor with your feet.
Thanks man! I’ll try those on my next squat day. Is squeezing an orange the same cue as pulling the bar downwards?
Not much more to add to @MarkKO advice above. When Mark talks about opening you me taint it can be hard to do. The one cue that works for me is to ‘spread the floor’. If you are standing on gym mats it’s like you are pushing them apart as you descend. This will open up your hips and allow you to squat between your legs.
Thanks man, I’ll keep that in mind.
If your worried about being consistent on depth you could consider squatting to a box or bench set at the proper depth. In a controlled touch and go fashion.