good work on the latest Pr’s Ronda - lookin good in here 
Thanks for visiting Nadia and Frechy
Squats 1x10xBW, 1x10x70, 1x10x95, 1x8x115, 1x8x125, 1x3x145, 1x3x165, 1x3x185, 1x1x205, 1x1x215, 1x1x225 PR*, 1x1x235 PR*, 1x250 PR*, 5x10x95
SLDL 1x10x45, 1x10x65, 3x10x95
I borrowed Joe’s wraps and belt for today and as you can see they were very benefitful
While I would have to agree from having 3 PRs in one session they I had to fo been sandbagging… just a little. Though last time that I put 225 on my back I sunk into that hole and there was no getting up. Perhaps it is just pancake strength 
I practiced wrapping my knees on my own and I feel like I got them fairly tight. Tight enough that they hurt. That said I am sure that the next time someone else wraps them my eyes might tear
videos to follow
225 Squat
235 squat
250 Squat… a bit high…
Was someone applauding in your video?
[quote]JoeGood wrote:
Was someone applauding in your video?[/quote]
Yes, i have a fan base at the gym
but how was my depth?
holy hell - what are they feeding you down there!? great Prs woman.
1- depth looked good on the first two lifts. Get a side view if you can next time to be sure.
2- you need more lower back and ab strenght to keep that chest up high. Try carrying the bar lower on your back. I use wrist wraps which keep my wrists from hurting.
3- are those running shoes?? you need flat soles. seriously.
4- go Ronda!
YES!! Belts are gooooddd! I think you can do those weights without kneewraps…
I agree with mainy…get some chucks or other flat footed shoes, work heavy standing abs, keep the chest up.
Knees look good, didn’t look like they were caving in at all.
depth from back looked good on 225 and 235, 250 may have been a touch high, but strength is there girl!
I carry the bar high, but I have a very short torso, you may want to try carrying the bar lower, widen grip just a touch. I actually use a thumb over grip to lessen the stress on my wrists and shoulders, sometimes I wear wrists when it gets heavy.
[quote]rondastarr wrote:
[quote]JoeGood wrote:
Was someone applauding in your video?[/quote]
Yes, i have a fan base at the gym
[/quote]
Awesome
WTG!
Thats crazy you can squat in those squishy shoes.
thank you every one for the comments and advice.
I know flat footed shoes would be best however I have some issues with my feet. They are flat and very wide, the average flat soled shoes do not come in my size. Plus I wear orthotics as the bones in my feet seem to have grown wrong due to the years of flat feet and bad shoes.
I will look into what is available though. So far I have no luck though.
what about just socks?
[quote]mom-in-MD wrote:
what about just socks? :)[/quote]
I wish I could. My feet really hurt all the time and with out the orthotics my balence is very bad. WIth out shoes on I sort of limp and have to ve very careful as the structure of my foot offers my ankles no support.
As it is I am putting off surgery so I can compete for a year at least.
I agree that there must be a better shoe for me and I am looking for it. I short of funds for such things as well. I am hoping Christmas will be kind to me this year
maybe chucks? or boots? you need something that will give more stability.
can’t believe you do that with squishy shoes. envious smug
Bench Press 1x10x45, 1x10x65, 1x8x95, 1x3x105, 1x3x115, 1x3x120, 1x4x135, 1x1x145, 1x1x155, 1x1x165PR***, 1x0x170… after my PR sucess last week I had to try
Lat Pull downs 2x10x85, 3x10x100
HS Iso Rows Neutral grip 3x10x45, 2x10x55
No videos today, too busy at the gym.
just watched the squat videos; dang good work
[quote]nlmain wrote:
maybe chucks? or boots? you need something that will give more stability.
can’t believe you do that with squishy shoes. envious smug[/quote]
Chucks don’t come in wide width 
you are PR greedy my friend. can’t say I blame you 
congrats and well done. Now, how the hell am I going to catch up?!