1x8 squat 235lbs, 1x3 bench 215lbs

First things first, how is my depth, form, control, etc? Critique or praise is always welcome. Also note that i de-loaded bench and squats to attempt to break my plateaus.

The squat is my light 1x8 set after my heavy 1x3 set (it is how bill star sets up friday). So with the light weight I added a 1-3 second pause. I ended up counting a bit fast for a few reps, but it is still a good pause between my eccentric and concentric portions of the lift.

For the bench This was the first time i added a pause for my heavy set. It was hard but totally doable.

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• Bench press
• Chest
• Pectorals
• Squats
• quads
• legs
• back squats
• high bar squats
• exercise
• powerlifting
• weight training
• tl;dr tuna
• fitness
• /fit/

[13thSeason]

were you 145 lbs at the time of these lifts? how did you build relative strength? diet?

i am a bit jelly I admit

[TlDrTuna]

@13thSeason

158-160lbs relative strength?

[datKOVU]

Damn man, heavy sets of benching without spotter - you're the man

Also, it seems like your hamstrings are too tight, I would not be suprised if heavy squats gave you a slight lower back pain. Your squat form is otherwise fine, but making the hams more flexible will make your butt "wink" more in the end of the squat. And also, a squat should be one fluid motion, no stopping on the bottom (this is actually included in rippletoes book)

>/fit/ advise

[TlDrTuna]

@datKOVU

as for the stopping, i know that is correct form. This is an alteration to that. It wont jeopardize the form but it will just dramatically reduce the efficiency of the lift in regards to the eccentric/concentric portion of the lift which is why i am doing it and wy rippetoe would mention not to do it. It is the same reason why box squat is good for training sticking points. this is not my usual procedure for squats.

[13thSeason]

@TlDrTuna

relative strength as in being strong for your size. Haha it would have been ridiculous if you were 145 pounds in this video. Still pretty good though

[iurbitch]

'mirin that there depth