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  1. #251
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    Apr 2011
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  2. #252
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    While I walked in to this SQ workout intending to focus on the self-cue of "heels" (mixed results), I was also reminded how important it is to focus on "tight" or "brace". Unfortunately I didn't do the latter until my backoff sets, making the worksets harder than they had to be. Regarding getting on my toes, it seems like it's my first tendency when bar speed slows down.

    7/21/18
    Gym 1300

    SQ: 250x3, 2; 230x5, 3

  3. #253
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    Apr 2011
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    It may seem minor, but I changed my Press setup based on the latest platform video. That is, I used to take my grip width with locked elbows. I noticed in the video that everyone used flexed elbows, with the sternum much closer to the bar. When I tried this today, my start felt much tighter and I expended less energy.

    7/22/18
    Gym 1300

    P: 102x5, 3, 3; 95x5

    BP: 170x5, 5; 157x5

    Chins: BWx8, 5. Since I reached 8 chins, I will start incorporating pull-ups, too.

  4. #254
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    7/25/18
    Gym 1130

    SQ: 255x2. I wanted a triple but bar hit the safeties (right side only) on the way down on my second rep. I will try again for a triple on Saturday, along with some backoff work then.

    P: 104x5

    DL: 305x3. Decided to keep my knee sleeves on, for the first time in a long time, and my knees felt more secure (probably just a placebo effect). Will do 2 triples next DL day.

    BP: 172x5x2

  5. #255
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    Mar 2017
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    Treasure Coast, FL
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    Quote Originally Posted by Charlocity2 View Post
    7/25/18
    Gym 1130

    SQ: 255x2. I wanted a triple but bar hit the safeties (right side only) on the way down on my second rep.
    This happens to me every so often; do you know why you hit it? I haven't figured out if mine's my shoulder dipping, or losing my tight, or what?? So far I have been able to pause, and then just continue the rep.

  6. #256
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    Apr 2011
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    Quote Originally Posted by granny View Post
    This happens to me every so often; do you know why you hit it? I haven't figured out if mine's my shoulder dipping, or losing my tight, or what?? So far I have been able to pause, and then just continue the rep.
    I don't "know", but I believe it is due to:

    1. Rack asymmetry (higher on my left delt than the right). Another trainee saw this recently as I was warming up.
    2. Right leg asymmetry due to a couple of surgeries (ACL reconstruction) a while back.

  7. #257
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    Mar 2017
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    Quote Originally Posted by Charlocity2 View Post
    I don't "know", but I believe it is due to:

    1. Rack asymmetry (higher on my left delt than the right). Another trainee saw this recently as I was warming up.
    2. Right leg asymmetry due to a couple of surgeries (ACL reconstruction) a while back.
    Thanks; mine's (sometimes) lower on the left, also a shoulder I had surgery on, so maybe that's it.

  8. #258
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    Apr 2011
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    No hitting the safeties on SQ today. I raise the bars one notch after my last warmup set, which is probably more psychological than anything else. Never had to set a SQ rep on the pins, but the difference that one notch would make if I did seems significant. I did fail my second attempt at my first PL meet 2 years ago, but there were 3 spotters (including one behind me) that were right on it. I came back and got the same weight on my third attempt.

    7/28/18
    Gym 1300

    SQ: 255x3, 230x5, 4

  9. #259
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    Apr 2011
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    7/29/18
    Gym 1300

    P: 104x5, 3, 3; 96x5

    BP: 174x5x2, 158x5

    Pullups BWx4

    Chinups BWx5x2

  10. #260
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    Apr 2011
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    starting strength coach development program
    I want to transition my intensity day (at least temporarily) from Wednesday to Saturday.

    Although it was cloudy and the temp was only in the mid 70s, the soupy humidity felt like it emptied my gas tank by the time I finished my SQ warmup.

    8/1/18
    Gym 1130

    SQ: 260x1, 235x5. Although I did rest about 7 minutes between my last warmup and the 260 single, I only rested about 1 minute between the single and 235x5.

    P: 106x4+F. Will keep the 2 pound jumps going but move from 5s to 3s.

    BP: 176x5, 159x5. I feel like I get best descent speed if it feels like I am doing a barbell row on the eccentric.

    Pull-ups: BWx5

    Chins: BWx5, 5

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