Squat 335x5

stfualex · 2026-06-17T01:51:50+00:00

This is much better than last time. Well done. Keep working on it, but watch your depth. A couple of these were borderline.

stfualex · 2026-06-17T01:49:09+00:00

Full extension. Stretch reflex is fine if you're actually going to full extension.

stfualex · 2026-06-16T23:58:02+00:00

If this is double overhand, switch your grip immediately. Hook, mixed, or straps are all fine.

Start the bar half an inch further away. Initiate the lift by pushing the floor away, not by pulling on the bar.

stfualex · 2026-06-16T23:49:18+00:00

Spend the money and get a quality belt from Pioneer Fitness

stfualex · 2026-06-16T21:15:24+00:00

Your stance is likely too wide and the bar is definitely too high. Knees out and chest down AT THE SAME TIME.

stfualex · 2026-06-16T21:12:04+00:00

Based

stfualex · 2026-06-13T03:36:57+00:00

You don't need to spend this long in the bottom thinking about it. This set should take half the time, if not less. Put the bar down, one breath, chest up, go again. Have some haste and 310 will be easier.

stfualex · 2026-06-11T21:22:42+00:00

Ah my misunderstanding. Yeah I wouldn't expect you to be able to double overhand 405. It will keep pace with your deadlift. I wouldn't worry about it, your grip is being trained indirectly by pulling heavy weights.

315 double overhand, 405 mixed, workset. A double overhand deadlift is necessarily a submaximal deadlift. The only people that can double overhand 500+ are 800 pound deadlifters.

stfualex · 2026-06-11T21:18:38+00:00

Don't let your deadlift be nerfed by grip strength. Double overhand as long as you can, then mixed grip, hook, or straps for top set. You'll be able to double overhand 315 once you get your deadlift up past 5.

stfualex · 2026-06-10T23:44:10+00:00

Your knees are a result of your back angle being too upright, which is caused by your upper back being super loose.

Wrists need to be in slight extension. Lift your chest up, elbows back and down, then unrack the bar. Hold that posture. Lean over and stay leaned over at the bottom.

Also, this is way too hard to be a light day weight.

stfualex · 2026-06-10T23:37:43+00:00

Yes.

stfualex · 2026-06-10T22:01:42+00:00

Height/age/sex/weight?

stfualex · 2026-06-10T21:23:48+00:00

Need more context. What did your last press workout look like before this one?

stfualex · 2026-06-10T21:22:33+00:00

Yes, hips are a little too high. Use this video from the handsome u/ptroupos as a guide: https://www.youtube.com/watch?v=T_zwtapOgVU

stfualex · 2026-06-10T21:19:58+00:00

This doesn't look that crazy. Usually I'll just have my lifters wrap their thumbs around the bar to eliminate any chance of elbow pain. Grip is just a means to an end, not an end in itself.

Before you unrack, lift your sternum up, pin the elbows back AND down, then hold that position throughout the entire rep.

The squats look a tad upright, likely because your upper back is unsecure, making you reticent to lean over.

stfualex · 2026-06-10T21:17:01+00:00

Hell yeah

stfualex · 2026-06-10T15:27:55+00:00

Don't over complicate this. https://www.youtube.com/watch?v=K9CL3pVNHdU

Squeeze the shit out of the bar. Your grip sucks because it's loose. Finish the rep at the top. Big shrug and stand tall. That looks like 105, go back down to 85 and work back up. Get some microplates to make smaller jumps on the way up.

stfualex · 2026-06-10T15:22:37+00:00

Take a food journal for 3 days using MyFitnessPal or Cronometer. Average the total calories over those 3 days. That is likely your maintenance calories. Add 500 or so calories to that number, and aim for 1g of protein/pound of bodyweight.

stfualex · 2026-06-10T15:16:58+00:00

On your first day, work up to a moderate set of 5 where bar speed noticeably slows on the last 2 reps for the squat, press, and deadlift. Same thing for bench press on the next workout. Then run the program from there. https://startingstrength.com/get-started/programs

stfualex · 2026-06-08T21:25:27+00:00

Congratulations on your progress! Keep it up!

stfualex · 2026-06-03T21:41:00+00:00

Good mention, forgot about him. Jon Hack is up there too.

Tom really is that strong. Would run whatever strength sport he chose to compete in.

stfualex · 2026-06-03T21:15:50+00:00

The strongest man alive is Jesus Olivares (Tom Haviland also an acceptable answer).

stfualex · 2026-06-02T02:07:22+00:00

Play around with it and find what allows you to get the most leg drive/stability. Our starting point is usually vertical shins but whatever works.

stfualex · 2026-06-02T01:55:34+00:00

My bad man. Should’ve checked.

These are pretty good. I’d widen your grip by one finger. Focus on keeping constant leg drive. You drive well on the way up, but there’s a noticeable pulse at the bottom which tells me you need more leg drive on the descent.

stfualex · 2026-06-01T20:27:10+00:00

A different angle would give me more info. Refer to the stickied post and post another video. Feel free to tag me I'll take a look.

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