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I would love to see your highbar squats.. your squats were already very pretty, would be interesting to see how they look with hb mechanics. Also, i think I remember reading you had problems with shoulders from low bar squats. The initial discomfort of the hb/fs quickly goes away once wolf's law kicks in, so hang in there, it wont take long before you have a pain free comfortably squat rack, esp compared to low bar.

the elbow pain you're thinking of was from doing dips with wack form, not from squatting. it did manifest during squatting, though. LB squat is very comfortable top to bottom.

Very nice on the 275x3... see where a 5RM is if the form is good enough to allow it.

thanks. but again, i was exhausted yesterday. had i been fully awake i could have gotten...i dunno, 8 reps maybe with 275. form is not an issue, these were very deep and solid. did at least a few of the reps paused. bar comfort across the traps/shoulders still problematic but less so.

also i did a few very light sets of front squats during the normal squat warm up, up to 95 i think. shoulder and wrist mobility were fine until i tried with 135. something else to work on in the background.

WEIGHT: 176
SORENESS: right lat
ACHES/INJURIES: some lower back tightness, but only on twisting movements, e.g., loading and unloading plates
MENTAL STATE: tired, unmotivated

- warm up
extra long

- jump squat 30 x 3,3

- SVJ x 5
submax on first three, tried a couple higher-effort (i'm not close to capable of ME today) and it was just brutal. same height as the submax, ~24.

- high bar squat 275 x 3,3
heaviest sets ever done HB. weight was not challenging but i'm out of it.

- OHP warm up

- pull up x 7,7,6

will stretch after making dinner.

you calling me lbbs...freudian slip?

it seems like your descent on the SVJs are too tense.  it should be more of a natural descent that kind of correlates to the best depth jump u can do.  like if it's too tense or fast or too soft and relax you won't get the most out of it.  that's why the best jumps are always done when you are not trying to jump your highest... when you are just in the moment...

probably true. that's certainly subjectively true, my best jumps feel "looser" than average.

+1 million to t0ddday's post and i am trying to incorporate the same thinking into my own training -- it's hard to fight the desire for bigger numbers in the gym when your real goals are elsewhere. these past few months i would have been better off focusing single-mindedly on the squat and getting that up, but i thought i could do it and do some explosive work, too, and the consequence is that i haven't made real progress in either area. having lofty goals is good -- hell, dunking for me is a lofty goal -- but setting the RIGHT goals is more important. hard lesson for my stubborn, thick brain, and i think you and i are kind of alike in that way.

WEIGHT: 177
SORENESS: none
ACHES/INJURIES: left shoulder, wrist, and elbow, lower back/sacrum
MENTAL STATE: trying hard to focus but not quite all there

- warm up

- rudimentary hops

- jump squat 30 x 3,3

- SVJ x 9
ugh, super unexplosive. all ~25 or a bit below. poor. funny, though, days when i feel good are only an inch or 1.5 higher.

- squat 345 x 0; 250 x 4,4
warm ups felt good but only went halfway down on the 345, i would surely have failed it. did the 250s as paused reps.

- OHP x 0
left shoulder wigging out and i need someone to show me how to do these. i don't get it.

- DB OHP 40s x 4
shoulder still not happy

- paused DB bench 50s x 5
whatever, but i did it so logging it

- S1: band resisted reverse crunch x 10
- S1: pull up x 7,7,6,6
- S1 info: 4 rounds, 30s between exercises

- stretch

what the hell, why am i so broken. the low back thing i think is fallout from the PR on monday, think it took a little more out of me than i wanted to believe at the time. oh well.

going on a short vacation on friday that will probably include some basketball and definitely some hiking.