Adarq.org

couple of notes:

1. don't think you hit parallel. pretty dang close, though.
2. your stance is wide, and your feet collapse in a bit -- look at your right foot when you're near the bottom, the ankle is rolled in and your foot looks almost flat. your glutes should be engaged enough to keep your feet square and stable on the ground. get squatting shoes, or stick your heels a bit closer together on top of 5lb plates and see what changes. this goes without saying but use light weight when you're messing with stance. as it is the bar is up high on your traps, you're setting your feet for a power-lifting-type squat (i.e., low bar), and you're not allowing your hips to be active enough to keep you stable and push you up and through.
3. great mental fortitude to make the lift.

Thanks for the feedback. I've actually been squatting in a pair of inov-8's up until last night and for some reason went with the NB vibrams. Not sure exactly why. Feet definitely roll in on both sides. I will try again on Sunday and use those shoes. I plan to get some oly shoes later in the year.
Good tips though. Thanks again.

25/08/2014
B3W
Week 16- Session 57
BW- 92.7 (am)

Squat Day!!!

Squat-
bar x 10
60 x 5
80 x 3
100 x 1
120 x 1
130 x 1
140 x 1 (equal PR)
150 x 1  (PR removed due to not reaching depth- will be chasing this one again on Sunday)
150 x F

Went to the third umpire immediately post set and wasn't convinced about my depth. Reviewed the footage again this morning on the computer and I think I've maybe hopefully just made it to parallel. Core was the limiting factor for me on the way up. Was fighting to not fold over. Btw, that maniacal laughing is my 4 year old son watching old Mickey Mouse episodes (pre political correctness).

<a href="http://www.youtube.com/watch?v=s0n-OD1qoZM" target="_blank">http://www.youtube.com/watch?v=s0n-OD1qoZM</a>

Let me know if you think I made legit depth cause I'm only mildly confident. If I get a chance I might try again Sunday and see how I go.

So I'm now 16 weeks deep in this program. Thinking I need to go into the next 16 or so weeks with a plan.
Before that though, it's time to test and see how far I've come. Am going to do squat, deadlift, bench and front squat 1RM lifts. Will start tomorrow if the legs feel recovered from last night.
Am hoping to get these results:

Back Squat- 150
Deadlift- 180
Bench- 90+ and I'd be happy
Front Squat- 120+ (130 ideally)

I think these are all genuinely within reach which would be a great result. 

Following that I've got a week off and when I come back I'm going to plan for the summer months. Looking to still grow the main lifts but at a slower pace and making sure I'm getting the form spot on. Will also be dedicating more time to the upper body (upper chest, upper back and shoulders) and getting some general fitness work in. Hoping to do sprinting work and some martial arts related fitness stuff.  That's the plan anyway. I think this will also mean doing that cut I've been posting about for a few months now. Nothing crazy but I'm sure I can go from my 17% or so at the start of September down to 12 odd by Christmas. We don't really get the heat here till after Christmas so I figure I don't need to be beach ready before then (not like anyone really cares anyway).

So I will be looking forward to posting a video of me squatting 150kg tomorrow or Monday.

21/08/2014
B3W
Week 16- Session 55
BW- 91.6 (am)

Quick Warm Up - need to work on something better here without going over board

Front Squat-
bar x 10, 40 x 5, 60 x 5, 80 x 5, 105 x 5 

OHP-
bar x 10, 30 x 5, 40 x 8, 6, 6

Unilateral Floor Press-
25 x L-9 R-10, L-8 R-8, L-8 R-8

Killing it lately!

Cheers thanks mate. Funny how that happens when I train consistently.

Ankles here as well. No clue how you do boxers underneath coges lol! I gotta do boxer briefs or I'm all sorts of pissed/agitated/grouchy due to the riding up and wedgie I get with them and boxers lol!

Haha yeah that's what I meant. I have sports boxers/boxer briefs that I wear.

Out of interest stepped on the bio scale this morning. 16.6% bf apparently at 92.5kg. I have a 36" waist and the online calculator says 16.7%. Not too bad considering how I've been eating lately. Ideally will try (I've been saying this for some time) and cut down to lower teens and finally towards 10% but not sure I'm quite ready. Read= I am enjoying my food way too much atm. Would really like to get the waist under 35 but we'll see how we go.

Also, did a couple of SVJ 1 step VJ today at work just because. Highest SVJ was 27" and 1 step was just under 30". Not enormous by any stretch but great for me. Didn't try a running 1 leg but I'd expect it to be mid 30's. Might try to get out on a court late this week/next week and see if I can throw a few down.