Cowboy's Switch the Darkside

[Btcowboy]

Typically you need a little heavier % weight to check for knee valgus. Mine isn't noticable until I get to 500lbs+.

I 2nd getting rid of the box. Personally, I think they're really only good for noobs or geared lifters. Regular pause squats are superior for a raw lifter IMO. I personally have never done box squats and even with my shitty build for squats I've been almost to 600lbs in wraps before and can hit 500+ in sleeves basically any day.

How do you descend? Do you just kind of drop down and try to stay balanced? Or do you root your feet into the ground, fill your belly with air, lock in your lats and then pull your chest into your knees while opening up your taint and keeping your knees tracking over your toes and your neck driven back into the bar?

Honestly most have been posted lol... I dont need to edit can just add

 

[Btcowboy]

More

 

[Btcowboy]

And some more

 

[Btcowboy]

Those all show my typical squat. Been doing low or SSB lately.

I will drop the box.
Need work on cues

 

[Brandaddy]

Definitely looks like a bracing issue. Luckily that should be easy to fix. You have the strength to lift more, but you're just not getting tight enough and it's making you feel weak.

 

[Btcowboy]

Definitely looks like a bracing issue. Luckily that should be easy to fix. You have the strength to lift more, but you're just not getting tight enough and it's making you feel weak.

Perfect and sounds right on...got to work on it for sure...

A positive for today my DL, tried today with Singlet and yikes is all I say...

425x1 felt light so was happy only 85% of my 1RM but its at least feeling good still

 

[Worf]

I will edit a few different vids over some time... show my normal, and with some weight. I only recently started some front video.... today was a train wreck squat wise looks like I was dive bombing, loose, shakey, all then way through.... only saving crazy deads were smooth today.

Maybe need a deload

 

[Perrin Aybara]

Perfect and sounds right on...got to work on it for sure...

A positive for today my DL, tried today with Singlet and yikes is all I say...

425x1 felt light so was happy only 85% of my 1RM but its at least feeling good still

Feeling a little personally attacked by your picture in picture there being an early 80's baby.

Are all those squat videos low bar even if they don't say it? They look like low bar mechanics, but the bar looks high in some. I know this has been a problem in the past is why I'm asking.

 

[Btcowboy]

Feeling a little personally attacked by your picture in picture there being an early 80's baby.

Are all those squat videos low bar even if they don't say it? They look like low bar mechanics, but the bar looks high in some. I know this has been a problem in the past is why I'm asking.

Haha some of the 80s kids have the right stuff too lol.

Yes all low bar except the last two posted. Actually those are all newest first to oldest last. So have been exclusive low bar. Mobility and finding the groove for the bar to sit still a work in progress. With meet on horizon I am taking it a lot more serious to fix stuff...

 

[Btcowboy]

Definitely looks like a bracing issue. Luckily that should be easy to fix. You have the strength to lift more, but you're just not getting tight enough and it's making you feel weak.

Thoughts on best place to start?
My thoughts
1. Big breath into belt
2. Bring elbows in to lats
3. Chest up

 

[Btcowboy]

Going to switch things up.... thinking while on cut work on form and a more low weight higher rep program. Keep banging away on the cardio and mobility work.

 

[Brandaddy]

Thoughts on best place to start?
My thoughts
1. Big breath into belt
2. Bring elbows in to lats
3. Chest up

Might as well start from the bottom up doing pin squats. Reaffirm you are putting your feet in the right place, toe angle, torso angle, etc. Then I would fix the descent with the tempo squats after you feel comfortable driving out of the bottom without any stretch reflex.

 

[Btcowboy]

Might as well start from the bottom up doing pin squats. Reaffirm you are putting your feet in the right place, toe angle, torso angle, etc. Then I would fix the descent with the tempo squats after you feel comfortable driving out of the bottom without any stretch reflex.

Will do, definately working on this now a good time too I think with lighter weight higher reps..

 

[Btcowboy]

So with 5 weeks left to cut and changing cut lifting plan what is your thoughts on this? Still keeping specific to the big 3.

Sun
Squat & Deadlift
Pin squat 4x8
SSB 2-1-2 tempo squat 4x8
Comp Deadlift 4x8
Nordic Curl 4x12
Biceps 4x12

Tues
Bench & Shoulder
Comp Bench 4x8
DB flies 4x8
OHP 4x8
Triceps 4x12

Thurs
Deadlift & Squat
1" deficit deadlift 4x8
RDL 4x8
Pin Squat 4x8
SSB 2-1-2 tempo squat 4x8
Abs

Fri
Bench & Back
Varied Grip Bench 4x8
Incline Bench
Horizontal pull 4x8
Vertical pull 4x8
Shrug 4x12

 

[Worf]

I’d do Pin squats one day and pause squats the other instead of pin squats both lower days.Tempo squats would be good for the work up sets

 

[Brandaddy]

I’d do Pin squats one day and pause squats the other instead of pin squats both lower days.Tempo squats would be good for the work up sets

2nd this. Especially being in a deficit. Recovery is going to be the biggest thing holding you back. (Literally). So it could potentially be better for your strength building phase if you went into it more fresh and not beat up from pushing it too hard right now.

 

[Btcowboy]

2nd this. Especially being in a deficit. Recovery is going to be the biggest thing holding you back. (Literally). So it could potentially be better for your strength building phase if you went into it more fresh and not beat up from pushing it too hard right now.

So basically take tempo squats out but do them working up to my work sets on Pause day?

Day 1
Pin squats
Dl
Hams and bi

Day 3
Dl
Pause squat but tempo to work sets

 

[Brandaddy]

So basically take tempo squats out but do them working up to my work sets on Pause day?

Day 1
Pin squats
Dl
Hams and bi

Day 3
Dl
Pause squat but tempo to work sets

Everyone like to train a little different. I personally would set it up something more like,

Day 1
Pin squats
Dl
Hammys and bis

Day 3
Tempo squats
Dl variant

You could just do regular pause squats for working sets if you want. Personally I feel the biggest thing you need help on is the descent so I would just do all of them with a slowed eccentric/concentric to get the most out of it.

 

[Btcowboy]

Everyone like to train a little different. I personally would set it up something more like,

Day 1
Pin squats
Dl
Hammys and bis

Day 3
Tempo squats
Dl variant

You could just do regular pause squats for working sets if you want. Personally I feel the biggest thing you need help on is the descent so I would just do all of them with a slowed eccentric/concentric to get the most out of it.

On it thanks

 

[Worf]

So basically take tempo squats out but do them working up to my work sets on Pause day?

Day 1
Pin squats
Dl
Hams and bi

Day 3
Dl
Pause squat but tempo to work sets

Everyone like to train a little different. I personally would set it up something more like,

Day 1
Pin squats
Dl
Hammys and bis

Day 3
Tempo squats
Dl variant

You could just do regular pause squats for working sets if you want. Personally I feel the biggest thing you need help on is the descent so I would just do all of them with a slowed eccentric/concentric to get the most out of it.

I think either are good approach