#Bench
#Squat
#Deadlift
I think the heavy weight was finally exposing the flaws in my squat form. I'm starting to see hips shooting up first and upper body leaning forward a lot at 255lb. My knees were even caving in a little. I think the main problem was caused by my knees going over my toes too much. And this pushed my body forward at the bottom of the squat. I tried widen my stance but my hips were not strong enough to hold the weight at the bottom position. This threw me off the balance even more and it made it worse… I had to readjust my stance midway through the set. I might try to mix in some wider stances on lighter weights to strengthen my hip abductors / adductors. Doing more pause squats and front squats would probably help too.
As for deadlift, I was really trying to tighten my lats before I pull. This feels a bit unnatural and I definitely didn't feel as strong compared to when my arms were just relaxed. I need to keep playing around to see if I can either get used to it or find a better position. I've also noticed that if I pulled the bar up and let it touch my shins, I could actually generate more force off the ground. Combined with pushing the hips through and squeezing the glutes, it definitely made the lift a lot smoother. I was still seeing some lower back rounding and hips shooting up issues. Gotta keep working on it...
Bench Vol: 10650lb Squat Vol: 8400lb Deadlift Vol: 11650lb Bench INOL: 2.752857143 Squat INOL: 1.957354798 Deadlift INOL: 1.504934211
#Squat
#OHP
#Hip Abductor Machine
#Leg Extension
#Hip Adductor machine
#Leg Press
#Ez-bar Curl
#Bench
#Deadlift
#Cable Rope Overhead Triceps Extension
#Wide Grip Pull-up
#Cable Cross Front Lateral Raises
#Ab Crunch Machine
#Cable Rope Triceps Extension
#Cable Face Pull
#Pec Fly machine
snowboarding
snowboarding
#Bench
#Cable Low Row
#Plate-loaded Row (Upper Wide Grip, 2-Arm Pull)
#Lat Pull-down
#Cable Rope Overhead Triceps Extension
#Cable Rope Curl
#Suspended Leg Raises
#Squat
#Pause Squat
#OHP
#Leg Press
#Ez-bar Curl
#Leg Curl
#Rock Grip Pull-up
#Bench
#Bench w/ SlingShot
#Deadlift
#Cable Rope Overhead Triceps Extension
#Squat
#Incline Bench
#Plate-loaded Seated Calf Raises (Cybex Machine)
#Ez-bar Curl
#Cable Face Pull
#Bench
#Deadlift
#Cable Low Row (Hoist Machine)
#Cable Curl Striaght Bar
#Pec Fly machine
#Bench
#Bench w/ SlingShot
#Cable Rope Overhead Triceps Extension
#Cable Rope Triceps Extension
#Cable Cross Front Lateral Raises
#Ab Crunch Machine
#Squat
#OHP
#Stiff-legged Deadlift
#Ez-bar Curl
#Leg Press
#Cable Face Pull
#T-bar Row
#Bench
#Deadlift
#Cable Rope Overhead Triceps Extension
#Cable Rope Curl
#Cable Pull-over (Wide Grip)
#Neutral Grip Hang Leg Raise
#Squat
#Wide Grip Pull-up
#Plate-loaded Row
#Cable Face Pull
#Hip Adductor machine
#Hip Abductor Machine
#Bench
#Deadlift
#Cable Rope Overhead Triceps Extension
#Lat Pull-down (Hoist Machine)
#Cable Cross Back Lateral Raises
#Squat
#Incline Bench
#Cable Face Pull
#Cable Low Row (Hoist Machine)
#Seated Leg Curl
#Leg Extension
#Bench
#Cable Rope Overhead Triceps Extension
#Cable Rope Curl
#Cable Cross Front Lateral Raises
#Deadlift
#Pec Fly machine
#Dip Machine
#Ab Crunch Machine
#Preacher Curl
#Side Leg Raises (each leg)
#Rerverse Leg Crunch
#Legs-up Crunch
#Dumbbell Incline Bench
#Cable Rope Overhead Triceps Extension
#Squat
#Seated Leg Curl
#Leg Extension
#Wide Grip Pull-up
#Bench
#Bench w/ SlingShot
#Deadlift + 30lb Bands
#Cable Face Pull
#Cable Low Row Wide Grip (Hoist Machine)
#Cable Low Row (Hoist Machine)
#Wide Grip Pull-up
#Squat
#Incline Bench
#Rock Grip Pull-up
#Cable Cross Back Lateral Raises
#Hip Abductor Machine
#Hip Adductor machine
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