I concur with head positioning, reworking your bracing and working on those external rotators. It appears that your knees collapsed pretty hard, which contributed to your hips jamming up shooting you into that vertical shin positioning which led to you falling back because there was now backward momentum added in.
Simply start with bracing and head positioning, and re-evaluate in a few weeks. IMO.
Also- if someone is going to stand behind you for heavens sake they better be actually spotting or they need to eff off.
Personally I would of cussed that guy out then smacked my self for not having a spotter when one was clearly available.
Additionally ask management if they can bolt that down to the ground if not you need to ditch the safety straps on the mono.
Mark how did you get out of the position when you were on the ground ? Was the weight on the monolift ?
That was scary as hell.
100% what everyone else said. Also maybe get more spotters after like the 90% point? If I can get a spotter, I always like a back spotter whenever I am pushing hard, and if I am getting close to failure (like working up to some kind of max) I like to get a spotter on each side.
Holy shit dude. I’m late to the party, but glad that you are alright. That could have been a shit show had the spotter not been there to just catch the rack.
I don’t have anything to add technique-wise, but try not to less this mess with your head. You’re a great lifter and sometimes things get a little spicey when you’re working with big boy weights!
I’m extremely late here and don’t have much to offer. Your legs are a bit…active which confuses me when I see it on someone moving so much weight.
One thing I’ve learned with my hip/back injury is that it’s easy to neglect small stabilizing muscles while focusing on the big lifts. I’ve started doing the “thigh master” machine as I call it… hip abduction and adduction from various hip angles and it feels great on my hip stability.
In addition to paused squats I think you might benefit from some slow eccentrics to really focus on how it feels to get your hips back and everything else in proper alignment. It doesn’t necessarily need to be heavy; just something to rebuild the mind muscle connection so you’re loading the right muscles in the right sequence.
Was that “spotter” there just to catch the rack??? Because that’s how it looked. He was very casual.
Thanks everyone. All very good points and all much appreciated. Onwards and onwards now. I’m looking forward to next squats so I can put all this into practice.
I’m glad you didn’t get flattened!
Its cool that you didn’t get thrown out of the gym. Also cool that you’re ready to get right back under the bar.
Woke at 183.5 lbs, and looking about as good as I ever have. Tired AF but back is less stiff/sore and elbows are happier.
If I had been at the gym when that happened, I would have walked up all calm and casually asked, “what the hell are you doing down there?”
I like to think I’d have answered calmly ‘reflecting on my poor choices’. It was an interesting moment.
Its a great feeling to crawl out from the aftermath of the crash and walk away, unscathed.
Bro, I truly love your epic failures. I’ve seen you stapled, and now this. It totally encourages me to go bigger, to welcome failure.
Since everyone else said their niceties and since you’re clearly ok, don’t be mad if someone shares this to @gymfuckeries on instagram 
You’ll be right there next to Chris Duffin. Ha.
Jk man, glad nothing was hurt too bad.
Totally 
I might get pissed at myself when this kind of thing happens, but I don’t tend to worry about the accident aspect.
Like I said, I’m probably an idiot but if I miss on occasion I don’t really mind apart from being pissed I missed.
Me being next to Chris Duffin isn’t something I’d ever be mad about.
Today’s training
Lazy lifter plus shoulders
CGBP
TM is 225 lbs
Work up from bar in 22 lbsx3-5, 20 pull aparts between sets
3x159 lbs, under 6 RPE
3x181 lbs, under 6 RPE
1x202 lbs, under 6 RPE
4x225 lbs, 9-10 RPE - drifted a bit out of my groove
1x247 lbs, tried a second and lost it forward too early to be able to get back into groove. Very similar to what happened yesterday, first rep came up easily well enough for me to think I had a guaranteed second. Unrack was terrible, left foot slid and I ended up resetting while holding the bar.
Decided to be a grownup and effectively pull the pin. Not unhappy though. Both benches seems to be finally moving in the right direction.
Low cables rows with controlled eccentric drop set to get some blood in my back, starting at 132 lbs and dropping 11 lbs every jump: 12, 7, 7, 7, 8, 10
Sort of felt these in my lats, but the slow eccentric lit up my triceps and rear delts. Probably not something I’ll come back to, but a better choice than heavy DB rows today.
Bis/tris
Seated strict hammer curls: 3x15x20 lbs
supersetted with
Short rope tricep pushdowns: 3x15x44 lbs
60 second rests between sets
Got an amazing bicep pump from the get go, seems I have a much better ability to feel my biceps now.
Also, big bonus, elbows felt a million times happier after the arm work. Hammer curls are awesome.
Ditched incline treadmill. Headed home and napped as I felt fucking awful (tired, disconnected).
Another big plus with Training Maximally that Jim hints at (‘can’t be afraid of having a bad day, or bad week’ or words to that effect) is that I know next week I will hit every set again at identical loads. To me, mentally, that is HUGE.
Another other thing, and oh man does it sound vain: now I’m interested in my physique on a similar level to my performance (because I look reasonable now), beyond an initial hissy fit when I fuck up a lift I calm down quicker because I have two aspects of training on my mind now instead of one. Eggs are not all in one basket.
Here are this week’s highlights
Woke at 183.9 lbs, but looking very, very nice. Dry AF, probably one of my best waking looks to date. Back and elbows feeling markedly better too.
Only real lifters get put on blast on those pages anyhow. Ha I remember Tom Finn getting featured when that t bar row flung his ass right off.
On another note, I love how the guy in the back just calmly stopped the rack from falling through the window. Pretty rad gym you attend
He did good. I didn’t ask him to spot me, just centre me while I set up, so he definitely did good.