Ok Awesome shoulder workout yesterday and 1hr of non-stop back shit today super setted with other back shit and more back shit on top of back shit
and some bi shit
But my elbow has been bugging me so bi stuff isn’t really too fun right now.
Paused squats and front squats tomorrow!
my routine is basically like :
Mon rest // tues two squat variations, accessory, cardio cheat meal/ wed shoulders, pecs, tri, cardio// thus back, bi// fri two squats, accessories, cardio, sat shoulders, bi// sun two squats, accessories cardio//repeat
did that make sense? I typed it very lazily K BEY BYE
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Sup ya’ll? I made a video compilation of today’s lifting because life was/is boring me. Peep my shit.
BYE
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K I am going to try and start logging again if I can remember what I am doing…
Today was shoulders:
Landmine press I do like one weight for all my sets without ever setting it down then add weight and repeat etc…
bar + 5lbs
3 x 15* arm
bar + 10lbs
2 x 12* arm
bar + 20lbs
x 10* arm
k 6 things super setted
seated lateral plate raises w/pause at top (I do this to increase MMC) SS standing DB lateral raise SS standing plate lateral raise w/pause SS seated DB lateral raise SS seated plate lateral raise w/pause SS DB lateral raise w/pinkies up
k what
2.5lbs/5lbs/2.5lbs/5lbs/2.5lbs/5lbs
x 15/x15/x15/x15/x15/15
x 15/x15/x15/x15/x15/x15
x 15/15/x15/x15/x15/x/15
I know it’s light but I do it all non stop and ya.
NOREST
Seated DB press
25lbs x 2 sets of 12
30lbs x 12
Arnold press drop set
15lbs x 12
Incline DB press w/pause at bottom SS 10&2 raises
25lbs/10lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10
NOREST
incline DB curl SS hammer curl
10lbs/10lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10
NOREST
one arm standing DB press for OCD
15lbs
2 x 12 * arm
Stepmill x 20 min
DOne
Extra cheat meal last night cause I have been ravenous all week and it was making me upset 
I had to delete my instagram because it was driving me insane. I kept comparing myself to people and feeling inferior. Also, nobody liked or cared about any of my shit so it was all like " yay my accomplishment" silence “oh ok, I guess it wasn’t good then”
I KNOW it’s not supposed to matter, but its hard not to seek validation from others.
And everyone else my age (31) from school and whatnot are all posting wedding pictures, or baby pictures, or engagement photos, or new houses they bought etc… and they are all liking each other’s crap and well my kid is 11 and I’ve never been close to engagement or a house or whathaveyou. They’ve been having babies and getting married and I’ve been going to the gym. Both things are accomplishments in my mind and I didn’t like continually feeling like I wasn’t living my life the “right” way.
NEWAY
I deleted it HA! take that people who didn’t care in the first place 
K so I’m back here…
Hi
BYE
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Have you considered that some of them might be intimidated by and/or envious of your fitness-related accomplishments? I’d bet that plays a role.
Welcome to the club. Anyone who lifts on the reg and claims to not care at all about validation from others (or at least a select few others, eg, their spouse), is, frankly, a liar.
Speaking of (validation, not liars): You look great, you’re impressively strong, and your work capacity is phenomenal. Keep it up!
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that is the nicest post ever, I wish I could triple like it! 
I could never imagine anyone being jealous of me… I mean, maybe they are, but I kinda doubt it.
Maybe I just see myself differently than they do, I dunno. I always have this idea in my head that I am just a super nerd who is extremely socially awkward and no one would ever have any reason to be jealous of me, but you can never really tell what’s going on inside someone else’s head.
Thanks for the compliment though, that’s enough validation for me to last a good half a year at least . 
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Ok today was pretty good
Paused squats SS banded glute activation work
95bs x 5, 115lbs x 5 (warm up)
135lbs x 5
155lbs x 5
160lbs x 3
165lbs x 3
drop set of double paused squats which always feel awesome
125lbs x 6
front squats
95lbs x 4
105lbs x 4
115lbs x 4
one leg on bench cable ass kick back
drop set
15lbs x 8 * ass
10lbs x 8 * ass (bent leg )
5lbs x 8 * ass + 8 bent leg * ass
///
5lbs x 10 1 & 1/2 reps * ass (straight leg)
single leg curl
40lbs
x 8 * leg
x 8 * leg
x 8 *leg
1 drop
20lbs
x 10 * leg
goblet DB squat SS DB plié SQ
27.5lbs/27.5lbs
x 10/ x 10
x 10/ x 10
step mill intervals x 20 min
back ext
BW x 25
DOne
I think I am fighting a cold so everything was super setted with being dramatic .
I think I am going to keep my squat reps low for a while cause well… it’s easier and more fun LOL.
But basically just because my diet right now doesn’t exactly scream high rep squats. Just gotta get back some confidence that my hip wont start getting all wonky again, finger crossed.
BYE
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Hey:
So, I’m pretty much a stooge when it comes to form and stuff, but I noticed on your squats the other day that you tend to get almost ATG with some speed. It doesn’t look like there’s any buttwink, but I wonder if that may contribute to your wonky hip.
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I never thought of that , does depth tend to play a role in hip issues ?
I squat that deep because I literally have the longest femurs known to man and I feel like normal squatting means I don’t hit depth . I knew this other chick who often got red lighted for depth only because of her femurs
I hate my femurs !!!
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Yes, depth can absolutely fuck with your hip. Squat just deep enough to get three whites in whatever fed you’ll compete in. If you don’t compete, even easier: just hit parallel. Don’t even let depth enter the equation because it doesn’t matter.
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One thing that can help you hit depth without going to deep is making sure you push your knees out. I can’t tell from the side angle if you are doing this so take it with a grain of salt. When I watch guys with good form, I’m always amazed at how far out they push their knees. This makes it easier for you to get to depth.
If you want, I can find a video or two, or you can post one from behind. I’m pretty sure there are a bunch of guys reading this that know a lot more about it than I do.
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I had a look at your squat videos.
Two things jumped out at me.
- It looks like you fold over. I’m not sure whether that’s just how you squat or whether your not tight enough. If it’s just how you squat, fine. If not, chances are it’s costing you pounds. You could try sitting back more rather than leaning forward; and also keep your shins more vertical while pushing your knees out as @The_Myth suggested (sitting back and vertical shins go hand in hand). I’d try setting your lean angle at the top, and then sit back pushing your knees out. That way your bar goes up and down in a straight line; and
- It looks like your shoulders and chest rise when you take you air. That leads me to think that you’re folding over because you’re not tight: if your shoulders and chest rise when you take your air, you aren’t taking it into your belly, which means you’re missing out on an opportunity to create a ton of tension in your midsection. Sure, I can see you squeezing your abs, but the effectiveness of that is limited because you don’t have air in your belly to squeeze.
On a completely different note, I’m curious as to why you’re doing pin squats above parallel. I would have though doing them from where you hit depth would be more effective, as that’s your weakest point. It could also help you get a feel for what your position in the hole should be in terms of torso angle. If you don’t get it right, you simply won’t move the bar.
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hey thanks for chiming in . I know you know you’re stuff so I appreciate it.
I think it’s probably just how I squat. I have been obsessing over my squat form for like 10 years and no matter what I do I have forward lean. To be honest, I think it has a lot to do with my femurs . I had a coach look at my stuff and it was the first thing he noticed about me.
I do try to get as tight as possible but I have never really learned the whole belly bracing thing/using a belt properly etc. I don’t even know if I care anymore. I dwelled on every little thing for so many years I drove myself crazy trying to figure out how to squat for my no torso/all femur/abdominal separation issues .
And with the pin squats I was always faster out of the hole when I was powerlifting and weak half way through, so I set the pins from my weak point to try to build strength from there instead of always in the hole. I dunno. They feel really good to me from that position, but maybe my weak point has changed since quitting powerlifting. Not sure.
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Oh man this is bad . Now the one lift I actually thought I could do properly is going to give me anxiety and self doubt . 《《Panic attack 》》
Hey spock.It’ll be okay. Have you ever thought of not squatting? That way you dont have to worry about it. Plenty of good replacements for the squat.
Unfortunately knowing how to brace properly is a foundational skill for all the lifts. If you don’t know how to get tight, no matter how well you execute every other part of every lift you will always be behind the eightball. You’ll also be at a significantly higher risk of injury, because your spine and back isn’t supported as well.
This is not ‘easy’. Technique takes a long time to learn, let alone perfect. Until you do, expect not to be happy with your lifts. Or, accept that isn’t something you can do and accept that you won’t get to where you want. The bar doesn’t care how you feel. Either you get the lift right and make or, or you don’t. The only feelings involved are yours.
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I was happy with my lifts and I did get my squat to where I wanted it to go.
I have thought about it , but honestly it breaks my heart to think about cutting it out of my routine . It’s the only workout I really still get excited about since I quit powerlifting to focus on weight loss . Nothing else really gives me that omg I can’t wait kinda feeling .
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Anyway… I can’t sleep.
I can’t barbell hip thrusts because the bar pressing on a certain part sends a shooting pain down the front of my leg.
I can’t deadlift because hook grip makes my carpal tunnel unbearable.
I stopped rowing and benching and pressing because i was so insanley crooked i couldn’t stand to see myself in the mirror. Now I feel like I can’t squat because I was told i can’t be happy with it or that if I can’t do it right I should accept it and move on etc etc …
I do the best I can . Most people here weren’t a tiny little 19 yr old giving birth to a 9lb baby . My abs are completely and forever fucked. I can’t do any ab exercises without my stomach protruding like there’s an alien coming out of me . My physio helps with a few activation things but it’s almost impossible for me to feel them . So no I can’t get bracing down pat . But I still got to two plates . I still repped 200++ multiple times per week only a couple months ago doing the exact same form I’m doing now. I lost pounds off my squat because I cut 800cal a day from my diet.
I didn’t post my video for advice, I posted it because it made me happy. Now it makes me humiliated .
I know people were trying to help, but I honestly don’t know how to go in an squat without a panic attack now .
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Shit, shit, shit.
For the record, I think your squats are awesome, was just thinking out loud. I’ll keep it to myself from now on.
Forget I said anything (backing slowly out of the room).
You’re good Spock!
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I was so focused with hating on social media with you, and agreeing with that…
I’d love to have your squat!! And I’m thinking about people who would really, really envy your ability to get low, have all the flexibility. Look at all the OLY lifters who drop down very quickly ATG all the time at the bottom of a clean or snatch.
Certainly, you have nothing to be embarrassed about. And your squat is fun to train! I wish. I hate to train them once they’re heavy. Don’t let the idea of tweaking it as if you were prepping for a PLing meet ruin them for you, since that doesn’t even apply to what you’re doing now.
Just an idea, but maybe thinking about this negative experience you recently had with Instagram, friends on social media, carried over? Once we’re in a certain emotional state, we may start seeing other things in that way, making other stuff fit with the emotion we’re feeling at the moment. The anxious thinking is going on, and so the anxiety can get transferred to something that was neutral or positive. I don’t think that will last. You’ve had many, many positive and happy experiences training your squat.
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