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So I did something to my lower back and I don't know what. Yesterday I was warming up for a max effort squat, expecting to hit maybe 305#. Warm up sequence was empty bar, 135, and 185 with no trouble, like I've done hundreds of times. With 225, on the first rep, half-way up I felt a spasm (or someth...

Matt Z wrote:Barbell Back Squat = 470 lbs for 1 rep (12/22/14)

Nice!

I'm not even sure what I'm trying to ask here, but it might be, does it make any sense that I seem to be able to lift more on a max effort bench without a spotter? So my bench has bounced around from 210-220# ever since i topped out there almost 4 years ago. I once made 225 and have never again come...

Almost forgot about the bands. Was focusing on "both legs" to avoid loading up the right. After a max effort of 295#, lowered to 225 for some 5x5 and found I could not do them. Lowered to 185# and in the middle of the second set I remembered the bands and realized I was not thinking "knees out." So ...

Phil, I have never tried that. I don't have real bands but I think I can rig something up with the tubes I have. Next squat day is Saturday, I will let you know.

Phil, Thanks, yes, I've read a bunch of Contreras's stuff. That's where I ended up with hip thrusts, especially his strong point that you must start with body weight, just like any other move. I think I may just take the starting strength approach next squat day (Saturday) and load up for as long as...

Sun 12/7/14, Westside Week 1 Day 2 Press This would be max effort day but I think getting in the volume of solid reps at challenging weights is more important. 130: 5, 5, 5, 3, 1 120: 4, 4 Bench 175: 5, 5, 5, 6 Pullups Trying to get more strict, keeping my feet down and starting from dead hang body...

Westside Template, Week 1, Day 1 Deadlift Max Effort 400 430 450 Very satisfying. Glutes Supersets Purpose here was to establish and maintain mind-muscle connection to glutes Hip Thrusts and Bridges were bodyweight. Sumo deads were done very slowly, complete control up and down. Result is sore butt...

The g/f just ordered me a Buddy Capps Texas Power Bar for Christmas. Even with the spoiler I'm pretty happy

Now I'm thinking to build myself a platform and get a pair of bumper plates. With shipping they look to be 150 minimum for a pair of 45's.

Short Version The short version of my question is, if I believe I have "lazy glutes" and that I am compensating on squats, what is the best way to rebuild form so they are involved? I'm considering laying off them entirely for a month, or going back all the way to body weight, empty bar and so fort...

It looks like the only thing that might suck about the new Terminator movie is its name. If it is a good one that will make 3/5.

Regarding the razor curl with ab wheel, if I cannot come anywhere close to even one Russian curl, will I be able to do them?

First time for everything.

Just dumped the bar over my head on a missed heavy single squat attempt.

Yes this helps. Particularly: So what i'm proposing is that 5-3-1 one probably built the squat and deadlift strength, and the more westside approach taught you how to efficiently display it. Or the westside approach taught you how to "realise" the strength built previously. In a way, you've done the...

Westside Cycle 1, Week 1, Day 3 Deadlift Speed - Narrow Sumo 225 x 8 x 2 Stiff Leg Deadlift 225 x 4 x 6 Front Squats 155: 6, 6, 6, 5 Farmers Walks 160/hand: 10 feet. Ha! Made it a few steps out of the garage and realized, this ain't happening today. Tried to walk them back and couldn't, had a lot o...