I completely forgot about some of the things in that vid, but do a lot of them. It makes a world of difference.
I also like this one a lot lately. It really helps with the butt soreness.
Holy jeez Ronda! You are incredibly strong! And hey, no shame, NO SHAME in that 295, that’s for sure. I mean people walkout and quarter squat weight to get the feel of it once things get abominably heavy before they attempt a full squat…so you’re pretty much ahead of the game there.
And I agree on the folding and core work. Smart!
My back gets smoked from Deads too. DOMs lasts about 3 days though…and I am no where near your level of awesome. Like I said elsewhere, for me back ache is directly correlated to a weak core. Maybe you’ll find the same?
Awesome stuff in here Ronda. So impressive!
Squat 1x10xBW, 1x10x45, 1x10x65, 1x8x95, 1x8x115, 1x6x135, 1x6x155, 1x5x170, 1x3x195, 1x2x215, 1x1x235, 1x1x255, 1x1x135, 1x5x95, 1x10x45, 1x10xBW
GM 1x10x45, 1x10x65, 1x10x95
Cable Crunches 1x15x42, 1x15x52, 1x15x62, 1x15x72
Today pretty much fucking sucked. I did all of my dynamic streching at home before I went and I felt fairly well. I noticed my back was a little tight as I started and got heavier but usually I wasn’t all the bad and my back would get streched and while it would hurt it wouldn’t be horrible. this time it got to be horrible though 
I wanted to get more then 255 but my form felt crappy from 135 and up and I know the 255 was super high.
I have videos to show the folding in the hole and high squats. I am very disappointed and my performance lately
[quote]Mascherano wrote:
Holy jeez Ronda! You are incredibly strong! And hey, no shame, NO SHAME in that 295, that’s for sure. I mean people walkout and quarter squat weight to get the feel of it once things get abominably heavy before they attempt a full squat…so you’re pretty much ahead of the game there.
And I agree on the folding and core work. Smart!
My back gets smoked from Deads too. DOMs lasts about 3 days though…and I am no where near your level of awesome. Like I said elsewhere, for me back ache is directly correlated to a weak core. Maybe you’ll find the same?
Awesome stuff in here Ronda. So impressive! [/quote]
Thank you but right now I don’t feel strong, I feel like I am going backwards. I need to figure out a way to do some core work everyday because I am not catching up fast enough plus this back pain sucks, it is bothering me in everything I do related to the gym or not right now.
195x3
215x2 from front
255x1 High and painful for my back
the first thing I see is how you are picking the weight up from the rack. You are at an angle and starting the lift using your back. Can you set the rack a hole higher, get under the bar, just bend slightly at hips, set your feet a bit further up in the rack (under the bar) and push your hips forward and stand up straight?
weighted decline situps, DB obliques, end with abs every training session.
[quote]lil power wrote:
the first thing I see is how you are picking the weight up from the rack. You are at an angle and starting the lift using your back. Can you set the rack a hole higher, get under the bar, just bend slightly at hips, set your feet a bit further up in the rack (under the bar) and push your hips forward and stand up straight?
weighted decline situps, DB obliques, end with abs every training session. [/quote]
This was the first week I had the pins at that level. I usually had them one hole higher but I was having trouble once the weight got heavy come up and out and not hitting the bar on the way out, and re-racking was getting difficult too. I think I am just at a weird height, in between where I need the pins to be.
I find my upper back can stay tighter at this height, though I wasn’t able to go to high on weight today to see if it would make more of a difference. I do see what you mean on where my feet and hips are though in relation to the bar, hmm.
I think it has to do with the pin height as well. It might be that you either have to have the pins one higher and just deal with not being able to lift it cleanly of you can lift from this height and maybe widen your stance as you take it out of the rack.
In the 195, after unracking your back is tilted forward. hence you start the squat already folding over. really arch your back and throw those shoulders back so you start with a straighter line.
my 2 cents
Bench Press 1x10x45, 1x10x65, 1x8x95, 1x5x120, 1x3x140, 1x2x155, 1x1x165, 1x1x170, 3x10x105
1x20x45 DB Obliques
This is all I did because I had a deep tissue massage scheduled. I am very pleased I hit 170 
I found out during the massage that I have inflamed quads, one more so then the other, and highly flexable hip flexors… they don’t feel flexable, they feel tight. meh.
then me and Charlie watched TV
[quote]nlmain wrote:
In the 195, after unracking your back is tilted forward. hence you start the squat already folding over. really arch your back and throw those shoulders back so you start with a straighter line.
my 2 cents[/quote]
yeah, your right
Yay for massage, double yay for 170# bench !!!
[quote]lil power wrote:
Yay for massage, double yay for 170# bench !!![/quote]
Thanks
The bench made me happy, forwards is better then backwards
you and Charlie kinda look alike 
yeah on massage!
double yeah on bench!
[quote]rondastarr wrote:
then me and Charlie watched TV :)[/quote]
Awe, you and Charlie are adorable.
[quote]nlmain wrote:
you and Charlie kinda look alike
yeah on massage!
double yeah on bench![/quote]
You think so? I suppose it is like they say, pets and their owners start to look alike.
The massage did wonders
Triple yay! on the bench!
[quote]Patch2 wrote:
Awe, you and Charlie are adorable. [/quote]
Thank you. He is a good kitty
you’ve got the strength!
maybe try box squats to cue in the ‘sitting back?’