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I agree with Bolson32.. it looks like your bar is sitting almost on top of your shoulders/neck, rather than lower down closer to your shoulder blades..

heh.. nice to know i still got it! haven't done movement analysis in years i've been working on the same thing myself.. albeit my butt is tucking a bit lower down but it is still preventing below-parallel squats But honestly, I think you will probably be really tight in psoas which can be quite hard to lengthen.. the muscle runs inside your spine, through your pelvis and attaches with your thigh adductors, so to stretch it you need lumbar extension and hip extension together www.youtube.com/watch?v=7XwKnk16Zbs (mobility wod focusing on squatting) www.youtube.com/watch?v=yzHcIzIVRKw (mobility wod focusing on psoas) and here ends the lecture lol

Hey alex, regarding your squats.. i think you haven't got enough hip mobility.. your butt is tucking under and you have no lumbar lordosis.. lots and lots of work on hip flexors and extensors, ankle dorsiflexion might also help.. but big time you gotta be sticking your ass out backwards and arching your lower back watch the videos linked on this page where they go into WAY too much detail about it.. http://www.fitnessbaddies.com/but-squats-are-still-scary-and-why-you-are-not-seeing-the-squat-booty-you-were-promised/ side note.. my kids summer holidays are over and they are back at school tomorrow hoo-bloody-ray! back into a proper gym schedule again to regain the strength that's wasted away over the last 5 weeks

oh you have totally raised the motivation image bar (so to speak) with this one Alex.. much love!

accepted

that's my thinking too Kishi thank you for your support and kind words

| the post challenge pics | | notes | | 1 | i think i'm experiencing some deadlift 'thickening' of my waist.. i'm good with this| 2 | i'm still all bloated and blah this week

thanks Alex.. appreciate your support.. even though I know you really only come here for the ass pictures

| challenge summary | | one | quit | took a large portion of the challenge to get my head together for this goal.. in fact i have been trying to quit smoking for the best part of 2 years now.. i think seeing my little boys 'smoking' their fun sticks, or FADS (sure change the name and take off the red 'ash' from the end, they are still the lolly cigarettes, FAGS, I grew up with) was the final kicker i needed.. so right now, 1 week, 3 days, 16 hours, 35 minutes and 4 seconds down.. not that i'm counting | grading | pass, 2 weeks | attribute points earned | con+2| | two | train | 18 sessions completed, none skipped, bonus workouts completed each week at home | grading | A+ | attribute points earned |str+2|sta+1| | three | intake | ate reasonably well, made decent choices most of the time, ate MINDFULLY booyah | grading | D | attribute points |con+2|wis+1+1| << bonus 1 for wisdom, for adjusting my intake goals mid-challenge to more reasonable levels | four | handstands | abandoned around week 3. will reappear as a challenge at some point i'm sure | grading | N/A (abandoned goal) | attribute points |str+0|sta+0|dex+0| | specs | start | end | | height | cm | 181 | 181 || weight | kg | 87.9 | 88.1 | << meh 200g, regard this as no change| body fat | % | 30.5 | 27.5 | << down by 3%| measurements | cm || chest | 100 | 103 | << up by 3cm, I bought new bras haha| right bicep | 35 | 34 | << down by 1cm| left bicep | 35 | 34 | << down by 1cm| waist | 84 | 83 | << down by 1cm| hips | 109 | 105 | << down by 4cm| right thigh | 65 | 64 | << down by 1cm| left thigh | 65 | 64 | << down by 1cm tbh i wasn't expecting huge kg or cm changes, i'm gaining muscle and losing fat in a slow exchange.. the evidence is mostly in the weight i lift.. how my clothes fit.. how i feel.. and how i look in the mirror.. i regard this challenge as a success.. a much slower achievement than the previous one, but then life has been a little more difficult this time round too.. just finishing and leveling up is awesome | mini quests | | one | complete | wis+1 || two | complete | wis+1 | | three | complete | wis+1 || four | complete | sta+1 | | start | | lvl2 | Amazon Adventurer Wannabe Warrior | |str4|dex1|sta3|con1|wis3|cha2| | end | | lvl3 | Amazon Warrior | |str6|dex1|sta5|con5|wis8|cha2|

| week 6 summary or early bird catches the worm | Now, as I am going away tomorrow morning, I am calling it quits on this challenge today and posting up results this arvo.. | 1 | F | F | F | F | A | A | 2 (well 1.5 rounded up) weeks down, a lifetime to go | 2 | A | A | A | A | A | A |now to maintain this strength over the christmas break.. kettlebells and dumbbells and BW workouts for the hawkster | 3 | B | C | D | A | D | B |no MFP until the next challenge, unless i'm looking for estimates on what i'm eating.. lets maintain the good habits without MFP looking over my shoulder! | 4 | F | F | - | - | - | - |N/A

| week 5 summary or better late than never | Busy busy week. Lots of activities on at the twins school. 2 Birthday parties for them to attend on the weekend. Lots of mad rushing around starting to get Christmas finalised. | 1 | F | F | F | F | A | 0 | Managed to actually do it from the boys birthday.. now to keep the ball rolling! | 2 | A | A | A | A | A | 0 |kicking goals | 3 | B | C | D | A | D | 0 |couple of big nights eating out.. as goes with this time of year.. averaged 312 calories over the 1500 goal.. so averaged 1812 a day.. seriously pretty damn good! | 4 | F | F | - | - | - | - |

| week 6 | day 5 | gym/weights | | superset 1 | | single leg heel raise | bwx10x8 | | assisted chin up | 64x5 | 57x5 | 50x5 | 43x5 | 36x5 | 30x3 (-ve) | 23x2 (-ve) | | assisted dip | 64x5 | 57x5 | 50x5 | 43x5 | 36x5 | | seated cable row | 23x5 | 30x5 | 36x5 | 43x5 | 50x5 | | superset 2 | | bw squat | bwx10x5 | | bb squat | 15x5 | 25x5 | 35x5 | 45x5 | | deadlift | 55x5 | 65x5 | 75x5 | | finishers | | chin | bwx2 | << slight assist up ( start on step platform) | bench | 35x5x2 | | stretch | general stretching | notes | | 1 | assisted chins << tried out the last plate I can select and its just not worth it.. the platform drops away under its own weight.. so the next progression from the 30kg assisted is pure and proper negatives on the 'real' bar.. so so so close to my goal! really need to focus on maintaining this strength over the christmas break

| week 6 | day 3 | gym/weights | | superset 1 | | assisted chin up | 64x5 | 57x5 | 50x5 | 43x5 | | assisted dip | 64x5 | 57x5 | 50x5 | 43x5 | | seated cable row |23x5 | 30x5 | 36x5 | 43x5 | | single leg heel raise | bwx10x4 | | superset 2 | | bw squat | bwx10x5 | | bench press | 15x5 | 20x5 | 25x5 | 30x5 | 35x5 | | deadlift | 55x5 | 60x5 | 65x5 | 70x5 | | stretch | foam rollered myself again till i cried like a baby.. worked over ITB, calves, quads, hammies, butt and lower back | notes | | 1 | ugh period started today and just sapped all my strength.. was struggling right from the first lift.. the 65kg dead which i usually warm up on just about killed me.. honestly i know some of you will say TMI.. but gawd.. i hate being held hostage by my hormones.. 1.5-2 weeks of the month I can't guarantee how strong i will be.. how much energy i will have.. or whether i will have the mental drive to even get through the day.. just ugh

OK so I did: 3x gym weights session, with my super sets including body weight exercises with higher speed... 1x mowing my garden... 45 minutes go to whoa... dripping sweat and a sunburn to prove it! lol and actually jumped on the elliptical for 10 minutes (i'd eaten badly yesterday and felt an urge to do something good lol)

scout.. you can do chair aerobics