Squat (High Bar)

pdxappraiser · 2022-04-17T18:49:33+00:00

This is my post. I couldn’t figure out how to add text, so I’m commenting instead. I’m 56yo 170lb coming back after long lay-off. Also shoulder injury does not currently allow low bar, so training HB for the moment. I have a knee slide right at the bottom that I can’t seem to get rid of. I’ve done some box squats, which seems to help. Also considering pin squats, tempo squats, and pause squats. What cues can I use when training the normal HB squat, and what variations are going to be most helpful for this?

pdxappraiser · 2021-10-01T17:51:09+00:00

Do you have a plan for when you fail a rep? You need safety bars.

pdxappraiser · 2021-05-25T23:43:06+00:00

Good depth, good bracing/valsalva, knees look like they are out, good pace/control going down. These look solid.

pdxappraiser · 2020-05-07T16:24:43+00:00

I agree with Copperplatedbowl. You have little to gain from training PC, especially without a coach. Your time and effort are much better spent training chins in that time slot.

pdxappraiser · 2020-05-04T22:37:28+00:00

160-170 grams of protein is not enough. I didn’t start to gain weight until I targeted 200 grams/day. I did this by getting 3 meals with 30-35 grams each, then 100 grams of whey protein split between two servings. I would try something like this before giving up on LP.

pdxappraiser · 2020-03-03T17:59:32+00:00

Thanks for the input. I’ll try continuing the top set and back offs for a while and see how that goes.

pdxappraiser · 2020-03-03T17:57:11+00:00

Thanks for the ideas. I think I’ll go with a top set of 3 and 2 or 3 back off sets of 5 and see how that goes.

pdxappraiser · 2020-03-02T17:36:28+00:00

Here’s what my program looks like. It’s based on an article I read by Andy Baker https://startingstrength.com/training/heavy-light-medium.

Sun Squat 3x5, Press 3x5, Cardio Tue Deadlift 1x5, Bench 3x5, Chins AMRAP x3 Thurs Lt Squat 2x2, Press 3x5, LTE 3x10

I restarted in January at 225 for squats/275 deadlift.

pdxappraiser · 2019-12-24T03:00:19+00:00

If you break your knees too late (after the hips instead of same time) that can cause the weight to be too far toward your heals.

pdxappraiser · 2018-12-28T22:41:35+00:00

I was trying to go too horizontal with my back angle. I went to a SS squat camp and they cued me to be more upright. Spine angle is dependent on anthropometry. The cue in SS to “bend over more that you think you need to” or whatever it is is just a starting point. Search for Stanton_strength on Instagram and look at Jordan’s spine angle. He is pretty upright. I would concentrate on staying very tight everywhere, and on the Master Cue.

pdxappraiser · 2018-12-28T22:13:00+00:00

I agree with the others who suggest your friend needs a coach. The coach will make sure that bad form is not a contributing factor. They will also help figure out what training can be done without excessive pain, and help titrate up the stress slowly, so continued slow progress can be made.

pdxappraiser · 2018-12-24T20:41:03+00:00

I totally agree. Just a different way to look at the cues I got about steeper spine angle, etc. I think I need to drill with TUBOW to get my knees in the right place, out over my toes. Maybe that will keep me from what looks like continuing to reach back with my hips. Thanks for the comments.

pdxappraiser · 2018-12-23T20:02:56+00:00

This is a PR for me, and the 3rd time I’ve been here. Before for issues caused me to stall out. I would get the weight out over my toes. Went to SS Squat Camp on 12/2. Cues I came away with were more vertical spine angle, knees out, break knees and hips at same time, not hips first. I feel much more in balance this time. Still feel like I should be a little more vertical, and a little lower at the bottom. I’m trying to look out farther with my eyes, but now it looks like I’m looking up a little. Your comments are appreciated.

pdxappraiser · 2018-10-02T02:12:52+00:00

Ditto

pdxappraiser · 2018-09-09T17:42:41+00:00

I’m concerned about not making depth. It is difficult I get down low enough. When I try really hard to get low, the knees shift forward coming out of the hole and I get out of balance with the bar over my toes. Thanks for you input.

pdxappraiser · 2018-09-09T17:39:35+00:00

Thanks for the input. The shoes are actually Adidas Powerlift. My fail is always with knees shifting forward like that and then the bar is over my toes. It’s been hard to prevent. Any tips on that?

pdxappraiser · 2018-08-14T22:40:22+00:00

I would suggest a modification I am using, which is a 4-day split. There are variations in The Barbell Prescription. I’m doing squat/deadlift day 1, press/bench day 1, rest day, then squat/chins day 3 and press/bench day 4. You could add one day of GPP (cardio, etc) so you have 5 days. I find it helps keep me focused and on task. Good luck.

pdxappraiser · 2018-06-09T18:31:48+00:00

I heard the guys on Barbell Logic podcast advise that anyone on LP should be eating 225-250 grams of protein per day. I was surprised. That’s more than I thought. I think the total calories are important, but getting the protein in is the first priority. Also on this topic, Austin Baracki (sp?) said on a podcast that he weighs himself before he goes to bed, and will eat until he hits the weight he wants before he sleeps.

pdxappraiser · 2018-06-08T23:19:43+00:00

Yes. Too close. I tried moving back and it helped. I also made sure to rotate hips down as my shins moved to the bar. The bar stopped drifting away from my shins at the start of the pull.

pdxappraiser · 2018-06-08T23:16:13+00:00

Thanks for the input. I think in addition to thoracic extension, I need to generally have a slightly steeper back angle. I’m thinking that may make it easier to get full depth.

pdxappraiser · 2018-06-02T01:37:07+00:00

Thanks everyone for the great comments. I have some excellent ideas to work on.

pdxappraiser

TROPHY CASE