You're doing great. Keep working with that weight until you can get some more depth. See if you can spend some time at the bottom and sort of "wiggle" a little more rom into it while maintaining your back. Think about "stretching" your body and spine to the sky..that will help you achieve it.

Once you can get more depth and it feels better to you add some weight and then do the same thing as far as only going as low as you can stabilize it, etc...

But at the same time keep practicing with the empty bar and working on range of motion.

Try to tweak a little bit more rom into each weight that you work with.

Those oh squats really look fantastic and your lower back is great.

10/10/08


foam/mobility/ohsquats/front plate squats

front squats: 95, 3 x 5

3 board press: 165.....5, 4.5, 5, 5

db rows: 40, 3 x 10.....with depression, held retraction for a 1/1000th count

behind head band pulldowns: 3 x alot

arb: 10 - 2 x 10

dead bug 2: 2 x 10


got a vid of the 3 board/book press...4.5 inches exactly :) also took some of front squats...i'm trying to get mental cues of where to stop...first vid i went too deep...second vid not deep enough :)

too deep:

http://s219.photobucket.com/albums/c...t=MOV00153.flv

not very deep:

http://s219.photobucket.com/albums/c...t=MOV00154.flv


3 board:

http://s219.photobucket.com/albums/c...t=MOV00155.flv

3 book press. Like it.

The "too deep" wasn't too deep. What are you baseing this on? I know that the butt moves forward a bit at the bottom but the term butt wink can be a bit misleading. As long as you avoid the lower spine actually drifting UNDER the hips you're probably ok.

Look at your lower back. How much more set do you expect it to be? I like this attention to detail but dang, some of you guys are just getting anal!

You can use a box for touch and go's if you are having trouble finding your depth, btw.

Looks good Pity. Are those books measured out , LOL ! ?

f yeah those books are measured out...i didn't have any scrap 2 x 4's around...so i mixed and matched books until i got 4.5" :)


and eric...anal is my specialty ;) i just needed to know if it's set correctly...and to do that i need you :) just a little paranoid about the lower back. but now that i know...i will continue going that depth.

did you notice the narrower stance...and the heel lift plates?

Yeah, I noticed. And I think it's a good idea although I'm not sure I like the plates, lol, you could trip or slip or something. Maybe a thin board?

i probably have just the thing...that green carpet is like super glue though...nothing moves on it :)

It's not that I'm against using plates in general..it's just the little light ones that worry me. But since you are going for just a bit of lift...yeah, something else would make me feel better :D

I knew it!!! LOL


JK, Nice 3 books Pitmiester.

oh hey....i totally stole your ghr idea....ex g/f was in town today, and she's kinda....bigger....had her sit on my calves...worked perfect. now i just gotta find something to put across there.