1) train SMARTER
2) I don't think you're 12% bf...
3) Being BIG doesn't mean Strong, being small doesn't mean Weak.
4) get on starting strength/ stronglifts/
i don't get why u decided to unrack going forward.
For a high squat, seems like ur back is lean forward too much.
For a low squat, bar placement, stance...not sure which one ur doing.
Benching...
I've been doing bent over rows for awhile and done Pendlay rows here and there.
I just dont feel it on my lats.
One arm DB sits really well with me. I actually feel my lats.
Bent over rows...
don't take squats out.
it's your glutes. Stretch them out.
https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcR8zeysEmG2S3izaspDo8AdgXn4PRwi6LgjS3bUtUC0OqLUZU5umA
where the x's are, put a...
don't know how long you've been lifting..
If you've been lifting for a while,
Smolov will do wonders. My squat went from 165kg to 185kg in 4 weeks.
otherwise,
Madcow
won't be efficient. once a week will have ur CNS fried up as it is. twice a week is quite a bit.
BUT! thats only if your going heavy.
Light/speed deadlifting twice a week is ok.
i reckon u should stretch.
i;d go wide for the light/dynamic days and narrow for ME days.
nonetheless, imo, flexibility issue despite the fact pect muscles don't do much compared to other groups