That squat looks nice. When you begin the squat your hips shoot back awefully fast to begin the lift. I think the start of the lift could be smother and one movement. I realize it was a huge lift. You have the hips tight and under , pick, settle, then hips go back, (then you stop again). Seems when you release that initial pick position you want it smooth without pause moving to the hole and back. Believe me it looks minor
It’s deliberate. That hip shoot is me getting into position to descend. I can’t unrack like that, or get tight. So I get tight, unrack and then pop into position. Ideally I go down a bunch faster but with heavier loads I have to slow it down a little.
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He’s always squatted that way (since I’ve been paying attention, at least), but he’s squatting 500+ lbs so I figured I’d let it slide 
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Damn Mark, back is growing like a weed!
EDIT: Now just watched the video and saw that it was 539lbs! Awesome squat. I will also add that your spotter also did an awesome job, which is actually quite rare to see.
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Smooth Squat Mark! Even with the wraps knees/hips stayed where you wanted them.
I’m excited for bench!
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Very nice!! That flew!
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Fuark Mark
Awesome squat, I can’t believe anybody can have that weight on the back.
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Awesome mate, good to see all the hard works paying off
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That’s some serious squatting mate, and great depth, great work!!!
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Woke at 230.3 lbs, seem to be having one of those periods where I look the same in the morning and where the weight steadies out. Maybe it’s got something to do with peaking, because I’m training about a quarter as much as usual.
@littlesleeper thanks! I asked Jez specifically because he’s a damn good spotter. He also happens to hold the Australian raw with wraps squat record at 275 lbs (864 lbs) and he’d have a 2000 lbs total if he hadn’t hurt his back benching last meet where he set the record.
Blockquote[quote=“FlatsFarmer, post:5455, topic:208986”]
Even with the wraps knees/hips stayed where you wanted them
[/quote]
I know, right? It’s because I could think while I was squatting. That’s a new experience for me with heavy weights. Something just clicked and during the descent I was thinking about what I needed to be doing.
Blockquote[quote=“FlatsFarmer, post:5455, topic:208986”]
I’m excited for bench
[/quote]
Me too. That’s this morning after I drop Mrs KO off to work.
Thanks guys 
this is the fun week.
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Today’s training
Pull-ups and hand release push-ups (8 apiece, didn’t want to push a failed pull-up and my lats are still pretty tired)
Bench press
5xbar
5xplate
3x176 lbs
1x220 lbs
1x253 lbs - ok, heaviest I’ve benched since late 2017 and this fucking moved.
1x280 lbs - what I came here to do. Didn’t really feel different to 253 lbs
1x291 lbs - um, ok then. This is what I was shooting for as my third but, yeah, pretty nice
1x302 lbs - tempted fate but I could have had three plates and gotten it. Pause should have been longer, but I just forgot to pause more. Extra pause would have had no sIgnificant impact. Also no need to for a liftout, which makes life easier.
https://www.instagram.com/p/BkL-3zSHyE2/?utm_source=ig_share_sheet&igshid=16q2a0g7iykez
So that’s my all-time PR matched, and 16 lbs on my meet PR. Here you go @FlatsFarmer
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Too easy man. Super smooth lift!
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x2. 2ez. beastin.
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Very nice mark very nice.
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Ill just complete the trifecta and love-react it everywhere on all socials 
phenomenal mate!
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I’ll salute you Sir
Awesome that bench has come a long way Mark.
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Oh awesome ! And holy hell jealous of your gym
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Oh my god its my t birthday. I’m so glad I posted today or I wouldn’t have known .
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Happy t-day @Spock81
It’s a good gym. Cherry on the cake was when it went 24/7 mid last year.
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