No Crust Racing

Pro Tip, if you are smashing your knees that bad you stop, if need be take more weight off and focus purely on form. Just go through the motions trying all sorts of things until you sort your mechanics. Don't go and do 10 sets of knee smashing DL, who'd want to go back to DL after that sort of abuse. For some reason bruises on my quads/knees take ages to heal too.

OK posted here as per the suggestion. Since adding the board under my heels I've gone backwards, without it I had hit 6 reps on the final set of a 3x8 routine and was working towards getting the 7th and 8th. Then I added the board as my ankle still won't allow good form, have to have legs way out and feet angled to get down and it feels uncomfortable. The board allows a narrow stance and deeper squat but seems to have cost me power, I assume I'm now using slightly different muscles that aren't up to task. First attempt with the board was only 4 reps and failed the 5th, tonight it was only 3 reps and failed the 4th (may have been the jog I did yesterday that made it worse as I'm trying to get my ankle back to being able to handle jogging again). This video shows without the board ( this was the end of my session tonight, sorry it's slightly crooked). You can see wider stance needed and not heaps low. I add the board at the end but the next video shows it better. http://youtu.be/NSz35PrSg-8 This is with a board. http://youtu.be/ZQxTuEPXEkU With board, side on. No idea why this one won't embed. http://youtu.be/3Ad2UD18nkg If there's nothing overtly wrong with form I'll just knock some weight off the final set and get the rep count up. This is only 70kg on the bar, I usually start at 80, then go 90, then a bit over 100. Light I know but I'm not great at this yet.

Too much knee bend then, if you're like me, more leg than torso, you really have to bend at the hips,back to get down on it without bending the knees heaps. You can have some angle in your shins from knee bend but as you stand up you will straight your legs and that bend will go, allowing the bar to clear the knees. Are you standing up into the lift or keeping knees bent too much? I'm off to bed shortly so if I don't reply, that's why

I literally mean bend over and grab the bar without bending your knees too much, similar to as if you were touching your toes without bending your knees heaps. Slight bend only. Then once you have it and have set up (tries locked, bar close to shins etc) you sit into the position a little (drop the hips a little) and get that straightness in your lower back without raising your shoulders up, similar to how you sit into a squat but you're standing at the time if that makes sense. If you have no luck with online videos I will video myself on Friday's session to show you what I do, right or wrong, and we can all discuss that to help you with your cues.

Knees bent too much Leesh, bend the upper back more to get down there and keep your hips higher. Post video?

Euro Training!

I'm too scared of the squat thread Jangles.

DAMN, Matt only charged me $40 for the hour.

You're upper back WILL round and that's fine so long as the lower is good. There's on way I could get down to the bar without massive knee bending if I wasn't rouding over the top half of my back.

Squat question. Since adding the board under my heels I've gone backwards, without it I had hit 6 reps on the final set of a 3x8 routine and was working towards getting the 7th and 8th. Then I added the board as my ankle still won't allow good form, have to have legs way out and feet angled to get down and it feels uncomfortable. The board allows a narrow stance and deeper squat but seems to have cost me power, I assume I'm now using slightly different muscles that aren't up to task. First attempt with the board was only 4 reps and failed the 5th, tonight it was only 3 reps and failed the 4th (may have been the jog I did yesterday that made it worse as I'm trying to get my ankle back to being able to handle jogging again). This video shows without the board ( this was the end of my session tonight, sorry it's slightly crooked). You can see wider stance needed and not heaps low. I add the board at the end but the next video shows it better. http://youtu.be/NSz35PrSg-8 This video shows with the board from the front, this feels better but seems to cost me power? http://youtu.be/ZQxTuEPXEkU This is with the board from the side, sorry the video seems a little high, but you can see back, shoulder and hip position. http://youtu.be/3Ad2UD18nkg No idea why last one won't embed, SAU is gay.

Nah, it's 23gm per 3gm serve, so a 45gm server would be 34.5gm

I was doing that until I saw Matt and learned I had to actually bend over to grab the bar not squat down to it. Make it a back exercise etc

Oh my post workout shake I up'd to 45gms of BN WPC, like a boss. Dinner was Burrittos, lean mince with a 5 bean mix through it, lettuce, lite cheese, tomato, red capsicum, cucumber, avocado, some light sour cream and a little bit of salsa to taste, smashed 4 of those bad boys. IN MY BELLY!

Did you end up collecting your car?

Knees on the way up or down? I get some bruises on my lower quads from time to time if I break at the knees too soon on the way down as I'm more legs than torso. To beat that I have to bend at the waist first get the bar down a bit then break the knees to fully lower it. Remember I said every person has unique mechanics.

Another mixed bag for me tonight, I'm a bit confused and a little annoyed but we'll get there. Squats Failed on the 4th rep of 104, so I'm going backwards here. 90kg didn't feel great either. I'm not sure if the run I went on sapped my leg strength or the board has changed my mechanics enough to require more power from different muscles that aren't capable. I took two videos at the end of the session that I'll throw up in the main thread, only 70kg on the bar but just to show differing form with and without the board to see if there are any glaring issues. I may have to go back to Matt and get a form check. Bench I knew I wasn't getting the 7th rep of 109 tonight and had a 10 second pause (racked) before squeezing it out. DL Some success here, added weight to 111.5 and did 8 reps with a notable 5-7second air sucking pause after the 7th, still not bad. Row I dropped weight here to focus more on form and to allow for the fact I'm blitzing the lower back and arms in the DLs Went 78, 88, 93 and felt form suffer on the 93s so I might drop that back to 88 and focus on making it count more. Chins Got rep 7 at 15kg and went for 8 but and almost got it, it kind of counted but it was a scrappy rep. Dips Got 7 at 30kg and stopped, should've went for 8 even if I failed. After that I did a few extra squat reps for video purposes. I'll pop those up in the main thread soon.

No idea, I didn't know about it til today

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WELL THEN I CHALLENGE YOU TO GO AND TRAIN WITH MUNGY! etc.

Perv...

As I often say, it's not about what you are saying, it's about the way you are saying it. Granted text communication lacks body language and intonation and that's why word choice is so important, especially when coming into a thread full of guys who don't know you from a bar of soap.

Back in the day I had a GT-R. Will buy another.

Yeah I know it's not area specific, and like most guys who sit for a living, it accumulates in my gut. I posted a selfie a few pages back, abs can be seen, along with mini gut NO SHAME

Hey I've got some abs Just not as good as they were ...