In preparation for my transition to a 5/3/1 based program I've decided to undertake a critical appraisal of my form on all major lifts. Here are some preliminary observations from this
I have been experiencing some minor tendinitis in what feels like the anterior superior iliac spine (ASIS) and/or the tensor fascia latae (TFL). According to Rippetoe and Kilgore (SS) this could be caused and/or exacerbated by letting the knees slide forward at the bottom of the movement, thereby increasing tension at the hip and creating a more acute knee angle. It could also be the case that I've been hitting the hips too hard under the SS program (i.e. squatting three times a week might be too much). Either way I have to concentrate on getting the knees right, when to extend etc.
As far as I can tell it's fine. I know that my bench is probably set too high relative to the length of my legs but until I a) get a new bench or b) join a gym, there's not much I can do about it. This means that for the time being my bench is lacking the full benefit of drive through the posterior chain, but that isn't such a problem for what is, after all, a chest
This is a difficult lift to evaluate in the absence of a coach and/or advanced training partner(s). At the moment it feels
right and I'm making progress but I can't be completely sure. One occasional hiccup I have is extending my knees forward too early during the eccentric phase of the movement, sometimes resulting in a bashing of the tops of my knees. This is usually remedied by concentrating harder.
I use a mixed grip on my heaviest sets but I do NOT alternate between which hand is in which position set to set or between workouts). The problem is that my left hand is somewhat over-pronated. This means I cannot comfortably supinate my left forearm relative to my grip. This could
be a problem if
it affects development.
I'm having a tough time figuring out exactly where my grip should be in terms of width - must consult SS to try and figure it out. I'm experiencing a few problems due to my over-pronated left hand (it's out of axis with my wrist). Keep an eye on this.