20,000 Mile Checkup

[ColoWayno]

How's the depth? (1'st rep in set one looks high to me)
A few reps exhibit some backward hip motion out of the hole.
Watch me get crunched by the bar on the third set (time to raise the safties).

First set (Rep 1 looks high to me, rep 2 has hips moving back instead of up).


Second set


Third set (fail)


Much thanks all.

[BarbellSissy]

You are obviously more experienced than me so take this accordingly:
You tend to raise your hips without raising your chest much and turn squat into GM. This becomes even bigger problem if you tend to lift your ass backwards instead of upwards.

EDIT: Look especially the third reps on first two videos.

[MikeC1]

Have you lost weight Wayno? You look slimmer. Is there some shoulder or elbow problem that's making you hold the bar so wide? Your depth is questionable, I would call that a parallel squat.

You tend to raise your hips without raising your chest and turn squat into GM. This becomes even bigger problem if you tend to lift your ass backwards instead of upwards.

I don't see this.

[Greg C]

Depth is borderline, but looked largely ok to me. I saw only a little GM action, which Rip typically says is acceptable at those weights.

Descent seemed slow. It's hard to take advantage of the bounce off the hammies at that speed, but I can see you are at the "heavy as fuck" stage here, so I understand.

How much rest between sets?

[ColoWayno]

You are obviously more experience than me so take this accordingly:
You tend to raise your hips without raising your chest and turn squat into GM. This becomes even bigger problem if you tend to lift your ass backwards instead of upwards.

Yep, I can see that on the third rep of set one, and it's likely why I failed that rep in set three.

[ColoWayno]

Depth is borderline, but looked largely ok to me. I saw only a little GM action, which Rip typically says is acceptable at those weights.

Descent seemed slow. It's hard to take advantage of the bounce off the hammies at that speed, but I can see you are at the "heavy as fuck" stage here, so I understand.

How much rest between sets?

5-6 minutes usually.

[ColoWayno]

Have you lost weight Wayno? You look slimmer. Is there some shoulder or elbow problem that's making you hold the bar so wide? Your depth is questionable, I would call that a parallel squat.



I don't see this.

Yep, I've had some elbow pain that I'm working through.

I'm down to about 186 from a high of about 203. I needed to get rid of some visceral fat (that stuff is pretty bad for you) and work on conditioning for some summer activities I have planned. I've been keeping the volume low, 2 lifting sessions per week, for squats I do 3 sets of 3 on day one, and 5 sets of 1 on day two.

[BarbellSissy]

I saw only a little GM action, which Rip typically says is acceptable at those weights.

I too remember Rip saying it's acceptable if it's not eccessive. But at least for me squats are easier, if I don't let my ass move up without moving barbell with it.

[Carlos Daniel]

I would take at least 10 minutes at this intensity. Your squats don't look particularly smooth, but that's probably because they are feeling very much fucking heavy.

[Greg C]

I would take at least 10 minutes at this intensity. Your squats don't look particularly smooth, but that's probably because they are feeling very much fucking heavy.

Yeah, I think the 5-6 minutes is too short at this weight.