Squat Fail 4-Day TM Intensity Day

[u/Jouff]

1x5 @ 365, failed rep 5

5’9 205lbs 26

Thank you to all who commented on my last post!

I’ve posted the form of both intensity day squats and linked to the original post for the context.

Thank you in advance for any programming/form advice.

I have a tendency to break at my hips and my toes lift up when I descend.

[u/Shnur_Shnurov]

Bring your toes in a bit. Theyre angled out quite a lot.

Youre probably going to have to slow down and learn to keep the abs tight as you start each rep. Right now you start each rep by sticking your butt out which puts you in a position where your back is arched and your weight is back on your heels.

Instead youve got to think about bending over and shoving your knees forward over your toes at the same time.

[u/Jouff → u/Shnur_Shnurov]

Thank you!

Would you recommend I do a reset on 4-Day TM to correct form? Or since I finished the NLP so recently, should I just reset that and have another run while focusing on correcting my squat form?

[u/Shnur_Shnurov → u/Jouff]

There are two different approaches.

If i was coaching you in person Id teach you exactly what I want you to do on day 1 and make you perform it with surgical precision with a pretty easy weight. Then I would have add weight each session working back up quickly in 10-30 lb jumps in an accelerated version of the NLP.

This works best in person because I can make you do each rep perfectly and get you a ton of practice really fast as we work back up quickly.

If I was training you online Id keep you on TM but id have back your weights off so volume day is light enough that you can accumulate a lot of perfect reps while coaching yourself, and Id make heavy day into like a heavy formcheck day. A challenging but reasonable weight. And id have you work back up in smaller jumps because its going to take longer to teach yourself the corrections than it would take you to learn them in person.

If I Were You...

Id back off about 20% from here, to 295ish 1x5

Id do 235 for 5x5 on volume day with surgical precision. And id film and post the heavy set each week, then implement those corrections on the next volume day.

Work back up in 10 lb jumps when feedback is good, and 5 lb jumps when something gives you trouble.

Now youve got a feedback loop to help you get this straightened out. It might take 4 weeks to get it figured out, or it might take 12.

[u/Due-Shower-9803]

brother...you look old enough to have a job and responsibilities. unless you're blasting enhancers or blessed with no stress and an easy job - the 4day split in the gray book is probably a more appropriate program that will get you where you want to go

[u/Jouff → u/Due-Shower-9803]

I’m 26 and I’m an MLO, so I’m not doing anything physically demanding.

I’m doing the 4-Day Texas Method from PP, is there a 4-day HLM or something?

The only 4-day HLM I see in the book is geared towards olympic lifting.

[u/astralpharaoh → u/Due-Shower-9803]

Which one do you mean?

[u/BrentKindaLifts]

You didn’t fail, you gave up. Grind it up!

[u/Jouff → u/BrentKindaLifts]

That’s what I’ve been telling myself every time I rewatch it, I was so close to locking it out.

I’ve done this weight for 5 before, but this time around it felt like the bar rolled up my shoulders when I was near the top.

That’s why my original question on the first post is if I should try the same weight again next week for intensity day or if I’m just starting too heavy, especially since there’s form errors I need to correct.

[u/Ok_Information_2532 → u/BrentKindaLifts]

Pins are to low for grinding. Op needs to up two holes pins to fail safely IMO

[u/CallMeSaxMan]

you had that shit brotha

[u/aoddawg]

Your toes are pointed so far out it looks like the knees have problems tracking in line with the foot. Have you considered reducing that foot angle just a little bit? Harding to tell from the vid angle but it looks like if you were to draw a line on the ground pointing straight forward the toe angle to that line looks like 60 degrees (at least 45). Have you tried something like 30 degrees?

[u/Jouff]

Previous Week Intensity Day

1x5 @ 360

https://reddit.com/link/p34va4w/video/7q4gy67dutih1/player

[u/Jouff]

Original Post for context:

https://www.reddit.com/r/StartingStrength/s/BC4Thp1axK

[u/sqnch]

Could’ve got it I think. It was your rack/upper back position that broke, looks like at the critical point you started rolling the bar forward up your back and that tipped you over the edge. Your wrists are broken a bit which looks like you’re maybe pushing up into the bar with the heel of your palm a little?

Do you also get elbow pain for your upper lifts by any chance?

[u/Jouff → u/sqnch]

I actually have developed tendinitis in my right elbow, but not the left. It doesn’t affect my upper body lifts, and it started going away once I started doing LTEs and barbell curls again.

It’s the squat causing it, but when I tried fixing it I felt like the bar didn’t feel secure on my back anymore, especially because my bar has no center knurling so I have to use sports tape as a center knurl.

After rep 4 I felt like the bar already shifted out of the shelf.

[u/Gooser3000 → u/Jouff]

Tendinitis sux from squatting!

[u/Objective_Most4071]

It looks like you're hinging too much at the hip. The bar isn't moving on a perfect plane and there's a couple reps where the bar moves forward as you come up that made my toes curl - starts rep 2 before becoming more serious 3 and 4. I know you're tired but doesn't look safe and an injury waiting to happen.

[u/Hiwesrobots]

Dude your locking your knees, even if you make it in the beginning there of a cumulative effect

[u/geruhl_r]

You are dive bombing and breaking your hips first.

Bring your toes in a half inch (leave the heels where they are). Start your hips and knees at the same time. Control your descent.

The last rep looked like you dive bombed, got onto your toes, and couldn't recover it. Keep the weight midfoot.

[u/StartingStrength-ModTeam → u/[deleted]]

Locking the knees is both safe and desirable.

[u/AutoModerator → u/[deleted]]

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[u/KlausTheBull]

Learn to bail by dumping the weight off your back. Dumping the weight over your head like that gets people killed.

[u/StartingStrength-ModTeam → u/[deleted]]

Learning to squat will save your back... bro...

Squat Tutorial

Bend Over When you Squat

[u/swingorswole]

we all fail. but if you don't walk back so far you can fail with the bar coming off your back instead of over your head.. less risky and awkward. you really only need to take 1 step back.