Micro-loading for weight training

[Emevas]

It calls for low bar squatting, but I'd assume it's flexible.

I just find low bar to parallel squatting to be a fundamentally different exercise than the high bar ATG squat. For some reason the idea has grown in the strength training community that it's either "ATG or nothing" because the idea has been that ATG is the "full ROM" and anything less is "quarter squatting". However, the form of a low bar squat to parallel is different than a high bar ATG squat, and the former recruits the PC moreso than the latter. I feel like a lot of people are squatting ATG with no real reason to do so.

However, the TC's reason was at least based more on body mechanics than drinking the Koolaid, so that doesn't irk me.

[Teh El Macho]

I like ATG squatting, for mostly cuz out of habit. I also like going ATG with front squats (and sometimes overhead) as I feel the bottom part of it (with ATG front squats that is) might have a lot of carry over in certain grappling situations (untested theory of mine). But back ATG with a high bar? I feel that's too risky. It simply puts too much pressure around my coccyx, at least for me.

[cuatro76]

Nope it definitely says low bar squats to (or just below) parallel. If you get problems with your shoulders, stretch by doing shoulder dislocations beforehand. http://stronglifts.com/shoulders-dislocations/

Also, if your stalling the manual does going into a soft/hard deload process, have you tried this?

I did try to deload 10% only on the sets that I was having difficulty with and then tried to increase weight on the next session if possible. Still not working for me. That's why I was thinking 5lb increases are a little too much for me every lift.

[cuatro76]

So I guess for squats I'll deload some and try low-bar squatting again. I'll have to start doing the shoulder dislocation drills, they look freaky, but would probably help the grappling a lot, too.

[Emevas]

I like ATG squatting, for mostly cuz out of habit. I also like going ATG with front squats (and sometimes overhead) as I feel the bottom part of it (with ATG front squats that is) might have a lot of carry over in certain grappling situations (untested theory of mine). But back ATG with a high bar? I feel that's too risky. It simply puts too much pressure around my coccyx, at least for me.

I can't imagine anyone being able to go ATG without using a high bar. The low bar placement makes the body mechanics not possible.

The other problem is a lot of people use "ATG" to simply mean low squatting, below parallel or what have you, when in reality "ATG" is just as it sounds. Your ass is almost making contact with the ground.

I tend to use this one as an example of depth

[Teh El Macho]

^^^ That's an ATG.

I think I'll need to make a vid when I can with the bar on my back when doing a ATG to show the position I'm referring to. With a high bar placement, over my traps I feel too much torque. With the bar just at the shoulder blades, that's not a problem (though I must use a wide foot placement if I want to do the ATGs like that.)

[cuatro76]

So I dropped a lot of weight off my lifts yesterday and concentrated on technique again. Low-bar squats will take some getting used to, but the shoulder dislocation stretches helped.

I also took another look at my bench press technique and squeezed my shoulder blades together like the 5x5 website shows (http://stronglifts.com/how-to-bench-...der-injuries/).

Hopefully with these corrections I can handle the 5 lb. weight increases each session.

[Teh El Macho]

One thing that you can do with your shoulder dislocations is to use a rope instead of a stick, and then, while grabbing the rope, attempt to pull your hands apart when doing the dislocation (the later is something I picked while reading Pavel's stuff.)

Apparently, the act of pulling your hands apart while doing the dislocation allows for better shoulder blade movement... or something. Try it out and see how much better it feels.