Time to Get Cereal : B-Nizzle Style

[The Solution]

Your biggest problem Billy is you dont tense your lats or pull the slack out of the bar, your back is rounded before you pull because your shoulders are hanging way over the bar, keep your head up a bit and a neutral spine brother.

[MikeWines]

Your biggest problem Billy is you dont tense your lats or pull the slack out of the bar, your back is rounded before you pull because your shoulders are hanging way over the bar, keep your head up a bit and a neutral spine brother.

^Agreed.

I posted these in another log but I think that you would find them quite beneficial:
1. Don't start with your hips in such a low position @ the beginning. You're essentially reducing the force production capabilities of your posterior chain by reducing the length tension relationship of the glutes (given the fact that they're hip extensors and external rotators.) Discussion of hip position starts @ ~1:55 mark but it's a good video so I would watch the whole thing:


2. Another thing to consider is pulling the slack out of the bar with the lats before starting the lift. Given the lats attachments points to the low back (lower 6 thoracic vertebrae, lumbar vertebrae, iliac crest of the hip, and sacrum) it's important to remember that the lats not only affect scapular mechanics but they act as a low back stabilizer (specifically to the lumbar and SI joint). See videos on how to cue lat activation:


How to pull the slack out of the bar:


3. Squeeze your abs and finish the lift by squeezing your glutes rather than pushing your hips forward. By pushing the hips forward, you're essentially just grinding those vertebrae together as their compressed (think of squeezing an oreo cookie and then moving the top and bottom cookie pieces in different directions - the filling will come out, right? We don't want that happening to your intervertebral discs. haha
Good article on it: http://zmoore.com/learn-how-to-prope...nd-hip-thrust/

Another good article on the matter: http://articles.elitefts.com/trainin...dlift-lockout/


By engaging the abs and lats simultaneously, you'll be able to achieve full hip and knee extension through a maximal gluteal contraction. Now I realize that it's 405 so it's not exactly going to be pretty but by drilling these^ patterns in all of your warm and submaximal sets it's going to set you up for success on your maximal attempts.

So to recap on that novel haha, here's the takeaway points:
1. Work on starting hip position and routine before the pull (make it the same every time - 135 all the way to 405.
2. Engage your lats and pull the slack out of the bar.
3. Squeeze your glutes and abs hard at the top of the movement and don't just shove your hips forward to finish the movement.

[wrkoutfrq]

form issues aside, that still some strong pulling dude!

[JPlevell]

form issues aside, that still some strong pulling dude!

This, and I didn't see wrist wraps or ear plugs in! not bad billy bnizzle

[Bnizzle163]

Your biggest problem Billy is you dont tense your lats or pull the slack out of the bar, your back is rounded before you pull because your shoulders are hanging way over the bar, keep your head up a bit and a neutral spine brother.

^Agreed.



So to recap on that novel haha, here's the takeaway points:
1. Work on starting hip position and routine before the pull (make it the same every time - 135 all the way to 405.
2. Engage your lats and pull the slack out of the bar.
3. Squeeze your glutes and abs hard at the top of the movement and don't just shove your hips forward to finish the movement.

Agree with the both of you. I know most of this stuff I just didn't even come close to executing it lol. F my life .

form issues aside, that still some strong pulling dude!

Says the guy who pulled 325x16 lol. Thanks.

This, and I didn't see wrist wraps or ear plugs in! not bad billy bnizzle

Yeah, buddy!

[sonnydfrizzy]

Wow man great PR! Looking huge! What are your macros sitting at??

[Bnizzle163]

Wow man great PR! Looking huge! What are your macros sitting at??

I'm at: 250/400/110 workout days and : 250/375/115 non workout days.

[MikeWines]

I'm at: 250/400/110 workout days and : 250/375/115 non workout days.

The PB consumption is strong with this one

[ugasar]

I'm at: 250/400/110 workout days and : 250/375/115 non workout days.

Ahhh yeah!!! Dat 400g Carb crew checking in… Yesssirrrr!!!! Bet the recovery is unbelievable with that amount of food!

[The Solution]

I'm at: 250/400/110 workout days and : 250/375/115 non workout days.

I keep raising his macros,
i give him cheat meals, and he just soaks it all up.

Mirin hard.

[wrkoutfrq]

I keep raising his macros,
i give him cheat meals, and he just soaks it all up.

Mirin hard.

this... one day my body will be a macro sponge too.... after this competitive season, it's gonna be grow time! gotta catch up with your metabolism lol

[Bnizzle163]

Meso #4 - Squat Focus

High Bar Squat - 1:1:1 - (2m rest)
205x5
215x5
225x5
225x5 - vid

Complex 1
A1: Lat Pulldown 2:2:1
90x8 (3 sets)

A2: DB Row 2:2:1 (60s after complex)
65x8 (3 sets)

DB Curls 2:2:2 (60s rest)
25'sx10 (3 sets)

Complex 2
B2: Reverse Lat pulldown
90x10 (3 sets)

B2: Reverse EZ Bar Curl 1:1:1 (60s after complex)
40x12 (3 sets)

Misc.
I decided to try switching back to high bar and see how it felt. I squatted my first 3+ (maybe 4, I can't remember) years of training like this. It feels MUCH more natural to me. Despite a little buttwink, I would say it isn't too shabby. I clearly don't have as much strength going high bar, but technique > weight moved. I will eventually get there!

[IK9]

Form looks good on them high bar squats

[TakedaShingen]

If you're going back to high bar, gotta break that low bar forward lean. I had the same issue at first.

Keep that chest up and focus keeping the torso upright, really focus your weight onto your heels, and most importantly...don't fight the hole


Mirin your metabolism. Mine is straight poverty in comparison. ...feelsbadman...

[MikeWines]

Mirin those pants haha

Only thing I would say is, get your breath at the top BEFORE you descend into the hole, not as your going into it. It'll affect your breathing mechanics and intra-abdominal pressure if aren't in complete apical expansion before you start the eccentric portion of the lift.

[The Solution]

Mirin those pants haha

Only thing I would say is, get your breath at the top BEFORE you descend into the hole, not as your going into it. It'll affect your breathing mechanics and intra-abdominal pressure if aren't in complete apical expansion before you start the eccentric portion of the lift.

This
also looks like you dont tense your glutes before you push back into your motion as you tend to lean forward a touch and your elbows kind of move back a bit. Remember keep your elbows pointed down as much as possible and keep your back tense throughout the motion.

[jpfaherty]

Billy always delivers with the off the wall attire lol

[sonnydfrizzy]

Your legs are going to grow like no other! Nice squatting, solid depth, and intense workout session. Mirin' that macro intake HARD! Excited to see how far you progress on this mesocycle. Your legs might tear through those pants haha keep up the good work!

[jpfaherty]

I'm at: 250/400/110 workout days and : 250/375/115 non workout days.

Solid bro, solid!

[wrkoutfrq]

Solid bro, solid!

This, I can only hope to be close to those macros my next improvement season!

[Bnizzle163]

Form looks good on them high bar squats

Thanks, brotato!

If you're going back to high bar, gotta break that low bar forward lean. I had the same issue at first.

Keep that chest up and focus keeping the torso upright, really focus your weight onto your heels, and most importantly...don't fight the hole


Mirin your metabolism. Mine is straight poverty in comparison. ...feelsbadman...

Don't fight the hole? I like that one! lol.

Metabolism is screwy. I can push them really high, but then in order to lose weight, I have to get them pretty low. I have a huuuuge range where I just maintain lol.

Mirin those pants haha

Only thing I would say is, get your breath at the top BEFORE you descend into the hole, not as your going into it. It'll affect your breathing mechanics and intra-abdominal pressure if aren't in complete apical expansion before you start the eccentric portion of the lift.

Stewie is the shiz!

Definitely makes sense! I think I only took a breath for like the first two haha. A work in progress, but I think it looks better than my low bar.

This
also looks like you dont tense your glutes before you push back into your motion as you tend to lean forward a touch and your elbows kind of move back a bit. Remember keep your elbows pointed down as much as possible and keep your back tense throughout the motion.

Dude, my glutes are always tight, just ask the ladies.

Billy always delivers with the off the wall attire lol

You know it!

Your legs are going to grow like no other! Nice squatting, solid depth, and intense workout session. Mirin' that macro intake HARD! Excited to see how far you progress on this mesocycle. Your legs might tear through those pants haha keep up the good work!

I hope so. I'm not worried about leg hypertrophy at this point, I am more concerned with moving some heavy weight. I will stop at nothing to achieve a respectable squat.

Solid bro, solid!

More food = less money. Only downside!

This, I can only hope to be close to those macros my next improvement season!

You will. You already made huge strides during your grow season, just wait .

[The Solution]

I hope those ladies dont = sarah

Oops

[MikeWines]

Roll those glutes on a lax ball. Err day.

[Bnizzle163]

I hope those ladies dont = sarah

Oops

Nah, man. I'm single homey!

Roll those glutes on a lax ball. Err day.

I just got out my soft-strike baseball upon reading this. Holy FARK. Sometimes you don't even realize how tight your glutes actually are until you roll them lol.

[MikeWines]

A simple test to determine that^: Look down at your feet when you're walking or standing. Srs.

If your glutes are tight, you'll notice that your toes will point out since the glutes are primarily the main muscles responsive for hip external rotation. Roll around the lacrosse ball, walk around and don't think about it, then look down. I bet you'll notice a difference in the way your gait feels as well.

[ErickStevens]

High bar looks good on you.

[Bnizzle163]

High bar looks good on you.

Thank you, sir .

I personally think my form looks better with a higher bar placement. I will sacrifice a bit of strength at first, but I believe it will be worth it in the end.

[MikeWines]

Billy not sure if you've seen this but I feel like it might be helpful in addressing some of the things we were talking about yesterday.

[The Solution]

Thank you, sir .

I personally think my form looks better with a higher bar placement. I will sacrifice a bit of strength at first, but I believe it will be worth it in the end.

are you feeling your quads, hams, glutes being more engaged? if so, then that is what matters most.

[Bnizzle163]

Billy not sure if you've seen this but I feel like it might be helpful in addressing some of the things we were talking about yesterday.

This is a huge help. I used to do a bit of singing back in my day (yes, I took vocal lessons), so if I just think of taking a breath for a long phrase and holding it, I'll be golden!

are you feeling your quads, hams, glutes being more engaged? if so, then that is what matters most.

I could definitely feel my quads more, but I was looking at the bar path today and see what I need to fix. A little better every day!