My training and diet log.

[Colstreamer]

Well I get under the bar, and pull my shoulders back as far as I can so my traps bulge up and provide a bit of a cushion. I hold the bar in the same place I would for a bench or a row, then I set my feet about shoulder width apart with my feet pointing outward ever so slightly. I go down to Just past parallel 'cos I feel my lower back flexing if I go any lower, on the way down I look straight in front and on the way back. I breathe in on the way down and hold it from around halfway down til about halfway up when I exhale. All the way up I'm mainly thinking about my glutes kinda thrusting forward with my hips more than just "standing up" as that feels trike I'm using my back more, if that makes any sense! Sometimes towards the end of the fourth-fifth sets I find myself pulling on the bar as if it's gonna help me get up!

 

[Colstreamer]

PLz describe to me how you squat.

Ok, I already wrote this out once and it was blank when I posted! Lol!

What I do is, get under the bar, hunch my shoulders so that my traps make a kinda cushion for the bar, I also use a sponge pad to cushion it as well, I hold the bar with my hands in the same position as if I were doing a bench or BB row, I set my feet about shoulder width apart with my feet pointing out ever so slightly. I breathe in on the way down and hold my breath from about 2/3 the way down and start exhaling about halfway up. On the way up I'm thinking about my glutes, kinda thrusting my hips forward rather than just "standing" (up which I find uses my back more, if that makes sense).

 

[zedhed]

Ok, I already wrote this out once and it was blank when I posted! Lol!

What I do is, get under the bar, hunch my shoulders so that my traps make a kinda cushion for the bar, I also use a sponge pad to cushion it as well,
This is gonna feel strange to you at first but try it a few times. Put that bar lower on your traps. If you expermint you should find an actual notch on your scapulas. Thats where the bar should sit. Then no need for that pad. This is typically the issue that peeps have when feel the need for the pad.
I hold the bar with my hands in the same position as if I were doing a bench or BB row,
whatever is comfortable for you bro on hand spacing.
I set my feet about shoulder width apart with my feet pointing out ever so slightly.
Go WIDE on your stance bro. Go well outside your shoulders. You are not going ass to grass so WIDE is all for you my friend.
I breathe in on the way down and hold my breath from about 2/3 the way down and start exhaling about halfway up. On the way up I'm thinking about my glutes, kinda thrusting my hips forward rather than just "standing" (up which I find uses my back more, if that makes sense).

Ok just one more thing for you. When you read just past paralles that is talking about thigh pelvis crease, or groin. That is what is to be just past parallel.

So drop your weight down and try this. I will tell you it will seem all wrong to you at first but just try it a few times and see if it changes your whole squat in a postivie way.

 

[Colstreamer]

You got me thinking now, I'm gonna have to go in front of the mirror and have a look now!

 

[Colstreamer]

Sorry, which one to be lower? Pelvis crease, or groin?

From looking in the mirror I see my pelvis opposite my knees, my groin is slightly lower.

edit: ok so i usually use my hone for this but i checked on my comuter and saw all the other stuff you'd written.

lol i just messaged you about it as well.

 

[Colstreamer]

Ok, gonna quickly stick my food log in here.

Diet was spot on today! I managed to eat more than my goal
I got 3,618 cals total the proportions were
Carbs: 49%
Fats: 20%
Protein: 31%

I had 229g of protein.

 

[zedhed]

Nice on the diet bro. Answerd the pm with pleasure bro.

 

[Colstreamer]

Nice on the diet bro. Answerd the pm with pleasure bro.

Yeah I got it, thanks again bro. Expect another tomorrow after I go to the the gym, it's push day all over again but I'll bang out a few squats with a light weight.

Really looking forward to tomorrow, I'm planning on increasing my bench to 105kgs (225lbs) 'cos on Monday 100 felt like nothing- oh ok not nothing but I felt I could've pushed more.

So diet log for today, I cut out a fair few carbs today as I wasn't working or training, so no post WO meal although I made sure to have over 250g of protein.
In total I had 2246 cals
28% carbs
28% fats
44% protein

 

[Colstreamer]

Ok so today was push day, I had my breakfast and three bananas around an hour before the gym (just the 'nana's not my whole brekky) it was great today. I increased my bench by 5kg!!
Bench press 5x5 105kgs
Overhead press 5x5 60kgs shoulder is feeling better but not quite 100% yet
Dips 2x5 with 20kgs on my belt 3x5 with 10kgs on my belt I wasn't as strong on dips today as I did them last so my arms were knackered from bench and OHP.

So far today my diet has been correct.

 

[zedhed]

Glad to see you doing weighted dips bro. Not many peeps do em but they do so much for your bod.
Check this out bro,

Dips and Chins - Chin ups build muscle - Pull ups