I think it’s your upper and middle back that’s letting you down, not your lower back.
Look at the video, you set up and really squeeze the bar. Then you walk out, go down and as you come up it really looks like you fight to keep your elbows under the bar but I’d swear your wrists bend way back.
That means to me you’re getting a false sense of tightness in your upper/middle back by squeezing the bar at the start, which is revealed to be false when you come out of the hope. What has worked much better for me is to spend around six months not even gripping the bar. Just rest it in your hands and relax your arms below the elbow. All the tightness comes from pulling your elbows hard into your sides (not forward under the bar), which means you’ll pull your shoulder blades hard back and down, pushing your sternum up. It takes a few weeks of getting used to but is well worth it. You won’t cock your wrists much if at all, and you’ll actually get very tight, knowing exactly where your bar needs to sit. A wider grip can help when learning this.
1 cycle of:
Cable ab pulldowns x 15 kg x 75
Reverse hypers x bw x 75
Low bar squats
20 kg x ?
60 kg x ?
100 kg x 5 x 3
@MarkKO I took your advice and it widened my grip.I also noticed that on the decent I was looking down,so I fixed that too.Last,I turned my feet just a very slight bit outer.The result?A grear looking squat
Thanks for your advice man,it worked wonders
Front squat
Cause I plan on front squatting 3 plates
60 kg x 2
80 kg x 7 Lower back was too fried for anything more
I will probably film them at some point,but there are so many great tutorials out there.You can even drop a question here on CT
As for programming them in,just keep lighter rep records
For example one week you do 135 lbs x 15 and 31 total reps over the course of 3 sets,next week put on 105,next 150,next 135 trying to break your previous records ect
You’ll have to stop a bit shy of failure though,since gm is a very technical lift
As for shrugs,put on a heavy weight,strap up and start moving it up and down cheating a bit if needed
I meant with this comment that you either have a very strong good morning in relation to your other lifts (I think I read you did 130kg for 5 reps ) or that my good mornings are very weak in relation to my other lifts. Which means either you have a strenght or I a weakness hahaha
Logging ? I keep at the moment a list of records on the good old paper
3 cycles of:
Reverse hypers x bw x 25
Crunches x bw x 25
Low bar squat
20 kg x 10
20 kg + 2 bands per side x 7
60 kg + 2 bands per side x 1
100 kg + 2 bands per side x 1
120 kg + 2 bands per side x 1
140 kg + 2 bands per side x 1
150 kg + 2 bands per side x 1
Will probably talk about my training a bit later and some future plans for that log.Too tired and hungry right now
So,although singles and speed work(haven’t done that in a while) have worked wonders for me,I feel burnt out.So I’ll switch to 3-5 rep maxes for the upcoming 1-4 cycles(depending on how that goes),looking to add a lot of size and build a base for huge strength gains on the future,while having some fun by changing stuff a bit
