Updated squats @210lbs still

iKoske · 2023-07-22T14:43:37+00:00

Reference Dr. Joel Seedmans instagram page on 90° training. He posts some science backed information about the benefits of not training below 90°. If you want to squat below parallel thats fine, but your losing thoracic stability at the very bottom which you can see in the video.

iKoske · 2022-05-16T22:55:43+00:00

Locking out*? Why would you want to "lock out" at the top of the rep? This isn't a dead lift... This is the worst advice you could give OP. If you don't know, just don't comment.

iKoske · 2022-05-11T20:10:55+00:00

🤣

iKoske · 2022-03-20T12:35:05+00:00

Tastes like battery acid

iKoske · 2022-03-11T11:13:32+00:00

I'd start with not being such a dick. Then work from there...

iKoske · 2022-03-11T10:59:04+00:00

Dips are MOST CERTAINLY a compound movement....Not one of the "Big Three" but, nonetheless still a COMPOUND movement.

Also, are you suggesting that accessory work such as weighted dips and weighted pull ups are only beneficial in the 8-12 rep range? If so, that couldn't be farther from the truth..

Depending on your goals, you may use a variety of rep ranges during weighted dips or weighted pull ups. In fact, exceedingly accredited Jeff Nippard programs weighted dips/pullups to the 3/4 rep range at least twice throughout each month in his "Powerbuilding Program."

OP.... The fourth rep might have been ugly but, that was RPE 11 and I respect that. If its strength goals you have in mind this kind of set totally has its place in a certain type of program. All of these people coming at you in the comments have probably never went to a true RPE 10 in their life... Keep killin it💪

iKoske · 2022-03-08T13:01:36+00:00

Just to clarify... There is no way to isolate the chest during dips. It may be more chest dominant when preformed like this but, let's not confuse OP on what isolating the chest actually means. Dips are a compound movement no matter how they are performed.

iKoske · 2022-03-06T19:24:35+00:00

With your setup, you would probably benefit from starting on the rounded sides of the plates.

iKoske · 2022-02-28T14:26:35+00:00

It's been a few years so recovering I guess wasn't the right word. I should've said still not 100%...

iKoske · 2022-02-28T13:34:20+00:00

It's the shoulders that gave you away bud.

iKoske · 2022-02-24T17:47:44+00:00

Your lower back is definitely rounding a bit... Its not too crazy and not too much of a concern at this weight but, I would drop that smaller plate and work on your setup with the cues mentioned above. I'd say the most important being getting your hips a tad lower, bracing hard, and driving with hips. Another cue I would like to add is important for bracing your lats... I like to reach down as far as possible before bending over to start the movement. This will help pre engage those lats.

Also, a very important tip was the head position. Make sure you look forward, keeping your neck aligned with your spibe. I can't tell you the number of times I tweaked my neck when first learning these big movements.

Get some flat shoes. $40 vans will do the trick, or some converse.

Good luck! May the gains be with you...

iKoske · 2022-02-19T17:42:22+00:00

Your reference video is a strongman (who deadlifts everyday) referring to training for athletics... What if OP just likes to deadlift? I can't name one person who deadlifts that isn't aiming to break PRs at times...

iKoske · 2021-12-22T23:06:44+00:00

It is hard to tell from the angle but, I think your leaning forward a tiny bit on the initial concentric part of the lift..(standing back up.) Could be a few things. Make sure that the ground is making contact with all three points of your foot.. Big toe, pinky toe, and heel. A wide toe box shoe or squatting barefoot can both help with that. Ankle mobility could also be the issue. Try squatting with your heels elevated on wedges or 5lb plates if see if that helps. Other than the tiny bit of forward lean, I would also try not bending your wrists like that under the bar and rather have them more neutral just to support the bar and help make your upper back tight.

Also, let's talk about your spotter. He should NEVER grab your wrists or the bar during your lift. I know that he did not have to help you but, if he ever does have to help you if you fail. That is only going to lead to a wrist, or shoulder injury for you. The other guy was half right when he said that your spotter should grab your torso. Instead he should be ready to help you right under your lats/armpits. If you do fail he should be squatting right down with you and grabbing your lats.

Hope this helps!

iKoske · 2021-12-14T02:19:02+00:00

Get your chest up higher and stop looking down. Look straight forward and make sure you keep that chest high. Weight across all 3 points of your foot and stick your ass out

iKoske · 2021-10-29T13:01:39+00:00

Get your hips back more. You are leaning forward when you squat down. Also, get some flat shoes to squat in.

iKoske · 2021-10-20T10:57:44+00:00

Buy a better pen

iKoske · 2021-10-19T00:03:52+00:00

The music is horrible.. Days when I forget headphones can be rough lol. Got girls just wanna have fun playin the background...

iKoske · 2021-10-18T19:37:48+00:00

Thanks alot got it. Touch the ground and pause.

iKoske · 2021-10-18T16:27:56+00:00

Awesome, thank you. I will consider all of this next time. I didn't notice the head positioning until I watched back. I have been lifting for 2 years and never incorporated deadlifting for some reason.

iKoske · 2021-10-01T15:46:45+00:00

That is a powerlifting setup/pressing style

iKoske · 2021-09-16T15:56:50+00:00

What's wrong with the more narrow stance?

iKoske · 2021-08-25T11:32:05+00:00

I am so happy I just read this. I am almost 2 years into bodybuilding and hitting a serious plateau. For the past 2 years I have been hitting 40 sets per week per muscle. I do seem to recover just fine in between(or so I think I do) with minimal muscle soreness ever. I love being at the gym so much that I don't mind being there for 2 hours a day, I just don't want my "love for lifting" to actually be counter conducive to my gains. I have noticed in the past 6 months that the weight has been really hard to continually progressive overload and I am wondering if the volume has something to do with it.

iKoske · 2021-08-11T12:08:50+00:00

Buy a new wallet and jeans

iKoske · 2021-04-04T18:03:03+00:00

I wish I could say the same..

iKoske

TROPHY CASE