 Two or three weeks pussy foot around squats and deads 225 for Two separate sessions two weeks 275 two separate sessions one week One session 315 three by three so today. We're not gonna push it by any means But I like to get maybe 365 on the conventional pole for sets of five and squat 315 for three sets of five to eight Now we got the belt squat also, so maybe we'll hop on that thing. It's an extra volume All you silly bitches out there That I helped in person. I've helped on the internet Let's say 80% of you have the same mistake going on We got no tension in our hammies and our glutes, right? We want to get all the slack out when people here pull the slack out of the bar What we're actually talking about is pull the slack out of our system out of our body And we'll have point of contact obviously be in the floor and in the bar with my hands and in between there I need it stiff You know what I'm saying so He's just way to set that up is from my opinion kind of the top down, so we'll just bend over Once you grab that bar my hands may be loose, right? There's nothing going on from here I'm gonna teeter-totter my hips down, but even more so once I get this rigid Imagine this being a straight line color. Maybe you can add in some dope effects Imagine this being a straight line and I'll shove that straight line this way as one piece behind the bar And that's how you push into your hips from here Take here From here To here even there I feel stretch in my hand and then the last piece is literally just getting heavy hands getting that weight actually into your hands Where you hear this noise? And that's happening by Shifting my weight from here in front of too far in front of the bar. I have no tension on my hamstrings I'm gonna get behind the bar tension my hamstrings hips slightly lower in the shoulders It's gonna look different depending on how you're built What you guys are doing is just squatting down grabbing this bar now. There's no tension anywhere That's called weightlifting that's what you're gonna set up for a clean and jerk They're gonna get their knees out of the way first on purpose and then they have the leverage to get back under the bar We don't need to do that We want it to be the straightest line if not slightly back towards us and the most efficient line We need tension in the bar because there are maximal loads. You won't be able to do it What you want to do by cranking on that bar you're gonna tip forward You're gonna miss off the ground weightlifting won't matter because those weights that they're clean and jerking are submaximal compared to their pull So they'll still be able to muscle it through and get it to their knee where they want But for us we're doing with max max max weights You need that tension through the system through the bar body weight more behind the bar so we can get that straight straight line I'm a hook grip Hashtag hipster powerlifting Hashtag millennials Come here. Hell yeah. I just did a double over. I was just digging around with the hook grip Making fun of millennials. I did double over Three reps there and then I probably could have done it But sometimes if you're like testing your grip and I already have bad back sometimes you'll end up like this Just worried about my grip. So I'll be safe and sorry. So switch it up. I mean, I don't really like being uneven Yeah, we're on a stiff bar for all you hipsters No straps for all you hipsters three sixty five times five challenge me only the comments can beat that Give me three weeks. I'll be stronger and Steffi Cohen But for now Steffi you win. I'm pretty pain-free You know everyone Asked what I did to rehab or why it took weeks off or what the official diagnosis was and I covered it a little bit It's Q&A. I don't have a fucking official diagnosis Simple things I did Try to warm up better Try to change my form Try to reduce volume try to reduce frequency. None of those seem to work So then what I began to do is try to reduce the intensity to a Manageable load meaning as light as I could go with no pain and Then continuous a decent frequency to get practicing see if I could build it back up didn't help So then after chatting with experts and my own experience of me and my hip and back issues over the last 29 years on this planet. I knew that mentally and physically this time for a break now. How am I going to rebuild? Similar to what I first tried to do, which is go to a manageable load that did not hurt Start to build up some volume there and then just linearly progress I'm not gonna linearly periodize all the way up to a new PR But what I will be able to do is handle two to three days a week squatting and deadlifting Outloads that don't hurt get some work there and then just slowly add weight every week or every other session And that's what I've been doing and so far so good