I have thought about that too. But hesitating a bit.
Down the road, if it’s still a problem I might do it. But they are rather expensive.
EDIT: And I’m a cheap bastard 
2 Likes
Bar alone is too light. You’ll need some weight on the bar to push against (or push you down to depth if you’re pause squatting) and brace with. Maybe start off with one plate and add more if that’s too light. Also refer to JMaier31’s regurgitated info off ThibArmy
2 Likes
Thanks I was thinking of that when referring to a bit more weight.
But 70% of what? not the 1RM on my 3/4 squat.
I’ll try load 1 plate and see what happens there.
1 Like
woke at 79,7 kg - 175,7 lbs
yesterday about 2800 calories, not quite sure, eating out lunch and dinner. And bringing a scale is a bit awkward So maybe more than I expected.
1 Like
Todays traning
28 week of training 5/3/1 from Beyond
Cycle 6 week 2 day 3 bench
Warm-ups, jump rope, yoga stuff, shoulder stuff
Back squats trying to hit depth
5 x bar, 40 kg, 60, 60, 60
Thought I was really deep, saw the video.
Better than yesterday but I think a fraction to high.
SS with
Chin ups
6,7,9,7,6
SGHP these are for warmup and activation of upper body
8 x 40, 45, 50 kg 110 lbs
Bench work sets
70 x 5 strong
77,5 x 3 good
85 x 1 Strong rep but felt to heavy.
85 kg x 6, 187,4 lbs Tied PR (don’t count) Darn it, at rep 5 I thought I’d have my 7 reps, but no.
AMRAP TM
95 kg x 1 – 209,5 lbs First rep felt shaky, but again I was sure the PR was there but no.
Pushups
5 x 15 reps
SS
Chin ups
5 x 3 reps (50 Chins today)
One arm standing DB press
15 kg x 10, 10, 10 reps
SS
BB curl
Bar x 20, 20, 15
Paced myself again.
Last week I thought bench was moving, it isn’t.
Well last summer I did training maximally, hit a heavy single and then did the 5/3/1 topset for reps.
I burned out miserably on that. Think maybe the same is happening here. Lets see next week.
Last week of the 28 weeks of beyond, And in that case it’s the 21 weeks of beyond.
Decided to change a bit for the next cycles.
Maybe it was the squats and chins at the start of the workout that was the actual cause of missing the PR.
Angry AF, first time in 21 weeks I missed a PR.
1 Like
Keep working on the squat but don’t beat yourself up about the depth. Everyone is different. I always teach to go as low as possible with good form. If you don’t have the mobility for a parallel squat then don’t do it.
1 Like
Well I’m just over parallel. So that’s okay.
I’m not competing so that’s fine. I’m not stressing too much about it. Yet.
1 Like
Squat 60 kg x 5, better I think
And my failed attempt on bench 85 kg x 6 and a half.
3 Likes
Squat is significantly improved. Not just depth, but overall. Bench looks OK, but you would probably benefit from arching your upper back more to stabilise your shoulders. Pinch your shoulderblades together and pull the bar apart.
2 Likes
@MarkKO I think the squat is improved a lot too. So I’ve got a good starting point. My back is really bad to arch. BUT I will do as much as I can. I think I am pinching my shoulderblades and bringing them to the back and locking them down.
But as with Squat and DL, I think I should work a lot on bracing. My legdrive is non existing, so there’s another thing
1 Like
Squat is looking so much better I have like no words. It must the power of YouTube videos
Nevermind technique on bench when you don’t even have safety measures in place. If you’re going anywhere near failure you’ll need them. Even if your rack doesn’t come with safeties you can make/get your own.
Two well placed chairs of appropriate height or maybe a DIY bench either side of you could work. Like this guy except I think he has like a pro adjustable bench as a safety lol
2 Likes
A couple people die every year benching.
Getting some safeties or benching in a power rack is probably full proof but failing that and even with it everybody should practice good safety habits. You got some chairs and pallets around so you should be able to put something together (also good for squats).
Don’t return the bar to the rack mid rep ever. It only takes one time missing or hitting the catches and it ends up on your face or neck and then you ded. Complete the press and lock out. Return the bar to the rack with locked arms.
Don’t use clips if you are benching without safeties. This way if you fail a press lower the bar back to your chest and then either shift to one side to slide the plates off and repeat with the other side or do the roll of shame.
4 Likes
Squat looks much better in the second video. Like above, focus on pushing your knees out, it makes a world of difference. Have you played with foot placement at all? It’s hard to see on that angle but you might benefit from a slightly wider stance, you just need to see what works and feels best. Same with shoes, I used to squat in Chuck’s or barefoot, then got a pair of squat shoes and have never looked back, feels so much better.
2 Likes
Hey Luc
Thanks. In my second squat videoed squat session, I did a bit wider stance. I guess that’s the reason for the better squats.I’ll keep playing with the stance, untill I find the right one.
I did some of the sets with minibands around my knees to help push the knees out.
I’m a cheap bastard, so I lift in my old flat shoes (Chucks unless it’s a brand).
1 Like
Woke at 79,5 kg - 175,3 lbs
2400 calories yesterday
Rest day.
Thinking about bulking in 2 weeks maintaing 2 weeks and so on. There was an article about leaning out that way, maybe bulking that way was an idea.
So 2 weeks 2800 - 2900 calories two weeks 2300 - 2400 calories.
Dam didn’t see this. If you can stomach 100 bucks give or take there’s some decent options there was a thread recently… I’ll try to find it
Thanks my little hamster friend.
But I live in Denmark and the shipping to here is ridicoulus.
@khangles @guineapig I know about the safety issue. I lift without clips, and do the balance dance to one side and then the other.
Yesterday I just felt I could do it without any danger… That was when I did it. After well I just told myself I was lucky. Promise I won’t do it again.
It’s been a while since I had a miss, and when going that close as yesterday I usually have a spotter.
Will make a DIY safety with some stuff laying around.
2 Likes
Is it that bad even from the rest of Europe. Unlucky
Maybe in country then? What comes up when you type squat shoe Denmark into google? Maybe a retailer or two
yeah I might be able to find some.
And I might even do it.
My biggest issue is… going in full scale.
When I was a bike racer I had gear for A LOT of money. Bike alone was 6500,00 euro.
If I buy shoes, next thing is a powercage, a new shiny bar, a trapbar, new bumperplates, new bench you name it.
ARGH you are getting me started… I’m about to google squat shoe ARGHHH
4 Likes