n3ver3nder Member

With regards to (p)rehab, MobilityWOD is a very good resource. The owner also has a book out called 'Becoming a Supple Leopard' that is excellent. If you imagine going to the physio is like going to the dentist, then mobility work/prehab is like brushing your teeth. It's doing preventative maintenance on yourself to keep…

SQUAT You - Are you hitting the safety bars on the way down? Stop it! Toes in, work on your ankle flexibility if this is the reason your toes are pointing out so much - it looks like you're rolling your feet inwards to compensate for a lack of mobility. Mobility WOD is your friend here. Read up on valgus knee collapse if…

http://youtu.be/3vPDrTr28RM Squat 197.5kg/434lb x3 Always helps to have a fresh set of eyes on your lifts, any thoughts?

Regardless of what you do with stance width I'd like to see your knees out more on the squat. Make more room for your hips in the bottom and you won't have that rock forward thing comign out of the hole. Deadlifts look fine, be more agressive like SS suggests. As soon as the bar passes your knees really cue an aggressive…

You could do bodyweight upper body circuits for cardio - dips/pushups/pullups and variants thereof. If you're at crossfit I'd look into using this time on improving your gymnastics skills. Get your technique nailed down on the rings etc. Also there's a crossfiter that I saw on instagram that was doing a **** ton of one…

My point is that I could do without fat storage emphasising the moobs. I'm an equal opportunities breast appreciator.

You could try amphetamines, DNP, clebuterol, tape worms or severe burns.

To be honest I could do without it.

I get fake serratus anterior in the right pose. It's just the fat over the top of it conforming to the same shape as the muscle.

I've PM'd you bud.

Texas Method with an assistance day after intensity day. You'll be able to catch up some squat gains that way too, as it'll likely be faster progress than 5/3/1

A warm joint is potentially a healthy joint. They definitely make squatting feel nicer, however as DopeItUp says they aren't going to help your technique if that's the cause of the problems. Most popular brands are Rehband and SBD. I have SBD, and I've also used generic blue 'drugstore' types, and StrenghShop own brand.…

https://www.youtube.com/watch?v=V2lAm_QLRWU&list=UUTJXMoehEPDTsRwme-IpbMQ Have a watch of this, it should help with your hip positioning. Also take the slack out the bar before you pull, don't jerk it off the floor, should help with the cat-backing that's going on. Well done on pulling a PR though!

I'd stick with the modified ICF until such a time it stops working.

Just do 2 of the days back to back and save yourself some money. It'll affect your strength progress a little, but unless you plan on lifting in a meet ASAP, what matters is not getting strong ASAP but eventually getting there through consistent progress.

Stick with the vertical shin box/bench squats - try advancing to squatting to something lower than the bench over time. Elevating the heels probably isn't going to make much difference if you've got very little ankle mobility but try it just to rule things out. Back to box squats, slow them down a bit and try to do them…

I think with terms like Novice/Intermediate/Advanced being used to describe lifters, people can often get this idea that they need to be lifting a certain amount before they can qualify for an 'intermediate' program, which isn't the case. Regardless of strength level, a novice lifter is one who can add weight from workout…

Celeriac is a root vegetable. It's a bit like a celery flavoured potato. Bloody horrible, but then again I don't like celery either.

Hydration isn't just a matter of taking in a lot of water, you need minerals too. Try some hydration salts and see what happens?

If you were to try using it for overhead again, I'd aim for the movement pattern of a log press rather than a barbell OHP. Or use it for partials/lockout accessory with ROM from foreahead to lockout. OR Drop OHP for a seated steep incline press for a bit?

You need a tighter setup and for the time being you need to slow down your descent. While there's nothing inherently wrong with a fast squat for a rebound out of the hole, your technique needs to be dialed in to utilise it. With a tighter setup and a controlled descent (along with the bar positioning tips Sara mentioned)…

That's what I'm getting at. I've had training injuries and it's always been down to doing something with bad form or bulling my way through a rep I shouldn't have attempted.

What makes you think a squat will cause injury?

This is definitely true, which is why I suggest a USAPL affiliated meet, as there are very consistent standards set out by the IPF. I also don't think there is any reason a drug free athlete should be competing in an untested fed.

Your regional USAPL fed will be your best bet. You want to be lifting in a fed that's affiliated to the IPF, as it's the most legitimate form of powerlifting available. The only major federation with consistent competition standards (none of this multi-ply half squats getting passed to claim world records etc like in the…

There aren't many points in life where a crunch/sit up is normal movement pattern. The role of the abs and 'core' is more anti-flexion,anti-rotational so things like planks, ab roll outs and bicycle kicks, where the abs are flexed in one position to stabilise the trunk whilst the exercise occurs, are better than exercises…

This is magic for any pain close to the elbow (or any other joint), all you need is an old bike inner tube instead of the more expensive 'Voodoo Floss' https://www.youtube.com/watch?v=GZG_9O_mAgM

Template looks fine, and so long as there's some progression over time you're good.

The BMR Gnomes come and lower your BMR while you're asleep.

Correct. What you get is a lot of people who've just read Starting Strength, just started lifting, just seen a few videos about correct form on youtube etc, who are convinced that form falls into very specific black and white areas, and one is correct and the other 'pray to lord Rippetoe that you spine doesn't fire across…