[quote]nlmain wrote:
great news on the weight loss
lovely squat PR (once again! shakes fist)
for the bench I usually ramp up by 5-10lbs past 135lbs. I am not yet benchong 170lbs however, so you can go ahead and ignore me ;)[/quote]
thanks 
You are completely right though, I should have never jumped up 20lbs on a new PR.
[quote]nlmain wrote:
are those running shoes?? you need flat soles. seriously.
[/quote]
Great work here. I have to agree with Frenchy that you need different shoes for squatting. You tend to fold a bit and running shoes will do you absolutely no favors in that area.
Do I remember correctly that you’re doing a meet?
[quote]kpsnap wrote:
[quote]nlmain wrote:
are those running shoes?? you need flat soles. seriously.
[/quote]
Great work here. I have to agree with Frenchy that you need different shoes for squatting. You tend to fold a bit and running shoes will do you absolutely no favors in that area.
Do I remember correctly that you’re doing a meet?[/quote]
Thanks!
I am doing a SPF meet in Febuary.
The shoe thing is tough. I have wide, flat feet. I also have specially made orthodics that fit into my shoes to try to make up for the pain caused by the flat feet and lack of ligament support. I have looked for shoes that are both wide enough and flat that I technically should be using. I have not had any luck in this. I am using what I have and for now I think it is all I can do for now.
Have we suggested barefoot?
I’d just be happy with your deload squat, to be honest! Nice work.
I’d put money on your neck being a tweaked levator. I do mine all the time, usually when I’m in bed (sleeping…!) and it’s a pain but what feels quite severe at first goes away after a day or two. If you trust your chiro, a good neck adjustment won’t hurt, though.
[quote]nlmain wrote:
Have we suggested barefoot? [/quote]
We have 
My feet have no support in their structure however. That is why I wear the orthotics which have to go into the shoe. It has gotten pretty bad this past year, I used to be able to wear non-sneaker type shoes, heels and occasionally flip flops… not any more. I can bearly walk unless I have proper tied up shoes on. Perhaps once I get sugery I will at least be able to fit into the type of shoe you are all talking about
[quote]Cal Jones wrote:
I’d just be happy with your deload squat, to be honest! Nice work.
I’d put money on your neck being a tweaked levator. I do mine all the time, usually when I’m in bed (sleeping…!) and it’s a pain but what feels quite severe at first goes away after a day or two. If you trust your chiro, a good neck adjustment won’t hurt, though.[/quote]
Thank you
I finally got to go to the chiro yesterday, it was great
DL 1x10x135, 1x5x155, 1x5x175, 1x8x195 rep RP, 1x5x205, 1x2x215 rep PR, 1x1x235, 1x1x265, 1x1x270 PR, 3x10x135
I have a weekend of mving my parents into their house, I decided to cut out early here.
I’d say congrats but this is getting old. you need a parade or somefin 
Congrats on the PRs! And good luck with the move. I hate moving - let alone for anyone else!
Yet more PR 's… Have you been following Joe by sandbagging… ; )
Thinking about taking a trip in Feb…Somewhere around Arab…
ya, you been holding out on us!!
hope this streak continues for ya.
Thank you everyone
I have to owe alot of it to 531. It is hard not to PR when you are on that program. The rep PRs are new, Idk why but for some reason it never occured to me that the second rep could be easier until I saw a few videos of others and got some good advice
Vicky it would be great to see you at the meet I was talking to Joe to see when we could make it up to see you, probably in Jan., to get some time on that monolift
Squat 1x10xBW, 1x10x45, 1x10x65, 1x10x95, 1x8x115, 1x5x135, 1x3x155, 1x3x175, add belt 1x3x195, 1x1x215, 1x1x235, add wraps 1x1x255, 1x1x275 PR, 1x5x135, 1x5x115, 3x10x95
that 275 sucked, I had it on video to show the suckage. It went down, it came up, barely, and the re-racking almost didn’t happen. Somehow anything over 250 is not supported by my traps, it slides and when I go to re-rack… it sometimes doesn’t go so well…
GG 1x10x145, 1x10x165, 1x10x180, 1x10x195
BG 1x10x130, 1x10x145, 1x10x165, 1x10x185
Still a PR, though! And twice what I can squat. I’d say that’s a positive.
Would working on your traps help?
[quote]Cal Jones wrote:
Still a PR, though! And twice what I can squat. I’d say that’s a positive.
Would working on your traps help?[/quote]
I am sure it will help. Right now I only do work on my upper back as part of my accessory work, but not with any goals. I think I am going to have to focus more on that area.
Just let me know when you to come squat, garage door is always up for you two!
How about adding in some band pull a parts and shrugs? You only have to get it down and back up, once you move to attempt to rack it, the spotters will be right there helping.
Are you holding your upper back tight the whole squat? It can be easy to loosen up once out of the hole.
[quote]lil power wrote:
Just let me know when you to come squat, garage door is always up for you two!
How about adding in some band pull a parts and shrugs? You only have to get it down and back up, once you move to attempt to rack it, the spotters will be right there helping.
Are you holding your upper back tight the whole squat? It can be easy to loosen up once out of the hole.[/quote]
Would band pull a parts be mimiced by cable cross overs? I don’t have access to bands but I do have lots of cables college gym
Shrugs never occured to me but the more I look into it it would seem that is the main exercise for this area… I shall become the best shrugger ever
I do Hammer Strength Iso Rows but I was going to increase the weight, not use them so much for conditioning. Also Cable Rows, I find them boring but they would help too.
The spotters will help at the meet but I don’t have any at the gym
I think I am holding my upper back tight… 275 is my max right now, I can bearly move to get set up once I un-rack it…
I am going to work on getting some reps at heavier weight or at the very least some heavy singles at the same weight… that has got to help too
Bench Press 1x10x45, 1x10x65, 1x10x95, 1x3x110, 1x3x125, 1x3x140 rep PR, 1x1x155, 1x1x165, 1x0x165 :(, 1x1x155, 1x5x115, 1x6x105, 3x10x95
Cable low Row 3x1285
HS ISo Row 1x10x45, 3x10x70
Shrugs 2x12x30
This is my first experience with shrugs… they feel weird. I think I am just super weak in that area and that is why they are so awkward.
I wanted to go for 175 today but 165 came up so slow that I didn’t think it would be wise to go for it today. that turned out to be a good choice as 165 never came up for a second single 
2 steps forward one step back…