Essential Random Gym Thoughts Revisited...

[Son Goku]

My knees looked away and my toes curled involuntarily

That's crazy weights...

I'm training to be sexy

All that work for you brehs

Not tryna diminish my man's accomplishment at all, but that's hardly crazy weights.
Man over here tryna have you piss test @Gully Bull. Dude gonna ask if you're natty next.


Give him another six months and he'll be putting away four plates on each side.


Coli nikkas outchea can't bench 300 without a spotter or squat 315 (it's bad for your knees ).

 

[Son Goku]

Ay I posted the video in a fitness discord server and got the following critique:



whatcha think as low bar doesn’t feel good on my shoulders and I have a wider stance due to how my hips are

@portcityplaya @You know damn well @The ADD @All-Black the Necroverse

Man, fukk that hating ass nikka with no lube (). The hell you finna critique a nikka you only seen squat once?

As for your question GB, low-bar shouldn't be felt on your shoulders at all. It should be resting on your rear delts, that muscle you feel working when you do face pulls. If you pinch your shoulder blades together you can actually feel an indentation back there; that's where the bar goes, and that groove gets deeper the more your rear delts grow.

If at no point the bar feels like it would slip off your back if you stood up with it perfectly straight, then it's probably sitting too high to be a real low-bar position.

Whether you go high or low has no bearing on how wide your stance is. When I was downrange I started squatting super-wide (sumo stance) and was still LB. Now I'm closer stance and working on widening it back up, but still LB. The bar position hasn't changed, only the distance between my feet.

 

[The ADD]

Hard to say without the video. TBH I never dove into distinction between high bar and low bar. Personally I just do what I do. I think I know what they mean...... heavier weight farther forward, your lower back could be compromised.

@Gully Bull I missed the video initially, makes sense now. I see what they mean and you are pretty forward with the bar path relative to placement.

Are you working mostly heavy ranges? It looks a touch heavy for you relative to depth form. How does for form look at 70-75-% of that?

 

[Gully Bull]

Man, fukk that hating ass nikka with no lube (). The hell you finna critique a nikka you only seen squat once?

As for your question GB, low-bar shouldn't be felt on your shoulders at all. It should be resting on your rear delts, that muscle you feel working when you do face pulls. If you pinch your shoulder blades together you can actually feel an indentation back there; that's where the bar goes, and that groove gets deeper the more your rear delts grow.

If at no point the bar feels like it would slip off your back if you stood up with it perfectly straight, then it's probably sitting too high to be a real low-bar position.

Whether you go high or low has no bearing on how wide your stance is. When I was downrange I started squatting super-wide (sumo stance) and was still LB. Now I'm closer stance and working on widening it back up, but still LB. The bar position hasn't changed, only the distance between my feet.

Ok cool thanks for the break down.

Hard to say without the video. TBH I never dove into distinction between high bar and low bar. Personally I just do what I do. I think I know what they mean...... heavier weight farther forward, your lower back could be compromised.

Ok , makes sense




On a more pressing note...

If @portcityplaya smoked cigs, he’d be @NewportCityPlaya

 

[Gully Bull]

@Gully Bull I missed the video initially, makes sense now. I see what they mean and you are pretty forward with the bar path relative to placement.

Are you working mostly heavy ranges? It looks a touch heavy for you relative to depth form. How does for form look at 70-75-% of that?

at 225, my form is fine and I feel solid in my descent and ascent. I did a 275 for one rep prior to 315 just to get my body ready for a heavier weight and it was a bit shaky but nothing that would be a major red flag



now that I know how to post videos while playing music () I’ll post a 6 rep 225 set next time I hit legs so I can get y’all opinion on form

 

[The ADD]

at 225, my form is fine and I feel solid in my descent and ascent. I did a 275 for one rep prior to 315 just to get my body ready for a heavier weight and it was a bit shaky but nothing that would be a major red flag



now that I know how to post videos while playing music () I’ll post a 6 rep 225 set next time I hit legs so I can get y’all opinion on form

I would just be mindful of progression. 225 for 6 to 275 one and to 315 for one is leaving a lot of reps and greasing the grove on the table. You might not be doing enough warm-up reps as you get towards working sets. You don’t want to blow energy but also there comes a point you should be able to go from 6 to 3 to 1.

All of that said that’s theory because I don’t know what you are doing specifically but “greasing the grove” is a standard approach for lifting.

 

[I AM WE ARE]

Ask my victims if I fail

 

[Son Goku]

Ask my victims if I fail

shyt not even canon, breh.

 

[Cape Town JHB]

Not tryna diminish my man's accomplishment at all, but that's hardly crazy weights.
Man over here tryna have you piss test @Gully Bull. Dude gonna ask if you're natty next.


Give him another six months and he'll be putting away four plates on each side.


Coli nikkas outchea can't bench 300 without a spotter or squat 315 (it's bad for your knees ).

I'm p*ssying out
I don't go more than one plate, only 2 plates when I'm too lazy to do other leg isolation machines.

My legs are genetically gifted though, and I played soccer for many years.

When I see squat brehs with that while chalk powder and them knee guards



Breh come to the Quad Leg Extension

 

[Son Goku]

I would just be mindful of progression. 225 for 6 to 275 one and to 315 for one is leaving a lot of reps and greasing the grove on the table. You might not be doing enough warm-up reps as you get towards working sets. You don’t want to blow energy but also there comes a point you should be able to go from 6 to 3 to 1.

All of that said that’s theory because I don’t know what you are doing specifically but “greasing the grove” is a standard approach for lifting.

^This.


Warm-up set # %1RM Reps Rest after set
1 ~ 30-50% 8 ~ 2 minutes
2 ~ 60% 5 ~ 2 minutes
3 ~ 70% 3 ~ 3 minutes
4 ~ 80% 1 ~ 3 minutes
5 ~ 90% 1 ~ 5 minutes
6 (max out) 100% 1 5-15 minutes
7+ (max out) + ~ 2-5% 1 5-15 minutes


Pulled that from T-Nation, I use a similar approach to attempting PRs.

With your numbers that's roughly:
95-160# 1 x 8
190# 1x 5
220# 1 x 3
250# 1 x 1
285# 1 x 1
315# 1 x 1
320-330# 1 x 1 (let's say the POWDA hit hard today)

I also ran the video back. The bar was too high to be low-bar and not-quite high enough to be high-bar. High-bar should have the bar resting right on the traps, and low-bar should have it resting on the top of the backs of your shoulders.

 

[Gully Bull]

I would just be mindful of progression. 225 for 6 to 275 one and to 315 for one is leaving a lot of reps and greasing the grove on the table. You might not be doing enough warm-up reps as you get towards working sets. You don’t want to blow energy but also there comes a point you should be able to go from 6 to 3 to 1.

All of that said that’s theory because I don’t know what you are doing specifically but “greasing the grove” is a standard approach for lifting.

Woke up this morning and put that POWDA in my blood stream specifically to get that 315 rep

Now that I hit it, I’ll go back to working my way up to 8 reps for each weight before 315

 

[Son Goku]

I'm p*ssying out
I don't go more than one plate, only 2 plates when I'm too lazy to do other leg isolation machines.

My legs are genetically gifted though, and I played soccer for many years.

When I see squat brehs with that while chalk powder and them knee guards



Breh come to the Quad Leg Extension

"Fear God, not heavy weights."

Also, regardless of your leg genetics, squatting only enhances them. I'm all legs too and I've had bishes miring my legs. I didn't build those from leg extensions, which are overrated btw, but a perfectly acceptable accessory exercise for quads.

One plate is female status where I'm from.
Two plates is fukkboy status.
Three plates is junior bro status.
Four plates is you actually lift status.
Five plates you become a physical god.
Six plates you become legend.
(This all assumes you hit depth and doesn't account for geared lifters.)

Yeah, you coming off that rack if I want it and it's less than three plates on the bar.

 

[PortCityProphet]

Ok cool thanks for the break down.

Ok , makes sense




On a more pressing note...

If @portcityplaya smoked cigs, he’d be @NewportCityPlaya

 

[Cape Town JHB]

"Fear God, not heavy weights."

Also, regardless of your leg genetics, squatting only enhances them. I'm all legs too and I've had bishes miring my legs. I didn't build those from leg extensions, which are overrated btw, but a perfectly acceptable accessory exercise for quads.

One plate is female status where I'm from.
Two plates is fukkboy status.
Three plates is junior bro status.
Four plates is you actually lift status.
Five plates you become a physical god.
Six plates you become legend.
(This all assumes you hit depth and doesn't account for geared lifters.)

Yeah, you coming off that rack if I want it and it's less than three plates on the bar.

I have an irrational fear of getting OJ knees

I can't be 45-55years old walking like

I do enough squats to stay SEXY

Anything above that I run away

How is the bar bent over on both sides due to the weights/plates




Also the Sunday after a week of sporadic squatting... Deep tissue massages..
Hip flexor feeling like

IT band

Qauds

Glutes






I'm weak brehs

 

[Cape Town JHB]

This half a CAC closet racist Arab Leo has some great info on his channel.
Real great info.

You're gonna have to ignore his

But he is probably the most knowledgeable nerd I know in bodybuilding/Fitness/health etc.