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My name is Lyle and here is my buttwink. Pause it when I get into the hole. Ouch. It was these videos that got me working on my lumbar arch again.

Olympic Weightlifting: A Complete Guide has a flexibility section all the way in the back. I got this book for Christmas, right around the same time I filmed my squats and realized my lower back was still rounding.

Here is the first part of that section. You can read it, but he says his standards for flexibility for Oly lifting are these three positions. I decided that working on that second position would help with my back rounding. I took photos/videos of myself trying to hit that position and I came no where close. (I can't even do the first position due to ankle flexibility. The third position I'm 95% okay on)

Here's a (sexy) still of a video I took of myself on Feb 7 after I stretched.

Here is a (sexy) picture with before stretching on the left and after stretching on the right.

I don't have it down perfectly, but I have made progress. I've only done one stretch the past month to try address this.

I put my foot on a raised surface. I try to angle my thigh out to the same angle as it would be when I squat, so about 30 degrees from straight ahead. Then, WITH A BENT KNEE, I lean towards my leg and try to rotate my hips forward/arch my lower back. Some (sexy) photos of me doing this on my couch. I also do this on my bed. Both are around knee high.

From the side.

Ass shot from behind.

Why bent knee? Are your knees bent when your back rounds during the squat? Yup. With a straight knee you feel all this stretch pain behind your knee. Once you unlock your knee, though, you get more ROM and you begin to feel it all up in your hamstrings and adductors.

I do these isometric/PNF style. I get into position and just kind of hang out for 20-30 seconds until it loosens up. I then lean into the stretch passively for a 10 count. I contract the hamstrings (push foot down and try to bring it towards you) for a 5 count, relax, and then immediately lean into the stretch for another 10 count. I do maybe 4-6 contract/relax cycles until I get no more mobility out of the stretch. Then I hold the last passive stretch for a 30 count. I do that once per leg and I'm done. I try to do it twice a night, but I hate stretching so much (I really do) I probably average out to something less than once per day.

That's about it for the stretch (ha, only like 1,000 words to explain it). I haven't filmed my squats since that video, but if it has helped at all I'm planning on posting something similar to all of this to /r/weightroom. Ya know, once I've proven to myself that it works. I'm kind of putting my trust in the guy who wrote that book, but the book seems legit. That second position is the same as Pendlay Rows. You can see how flat this guy's back is. A couple months back I couldn't even come close to that.

You have four options with butt wink, which the other replies to this all hit:

1. You don't know how to actively arch your back / your back is too weak.
   
2. Not enough abdominal pressure/stability.
   
3. Knees not far enough out which makes your femur impinge on your hips.
   
4. Hamstring flexibility.
   
   I've pretty much ruled out 1-3 which is why I'm working on #4.

so, the dosing is tricky but it doesn't have to be perfect. 60-100mg is ideal depending on body weight, stim sensitivity, etc.

these little guys are perfect.

Try out a smidge sitting around the house and see how you feel. Adjust accordingly. Add a second smidge for gym time or if you're feeling ballsy, toss a pinch into your preworkout concoction. 1-2 200mg caffeine tablets to finish it off and prepare to leap buildings. If you like the tingle from Jack3d, you can get some Beta Alinine, but I don't find it purposeful beyond that neat little tingle feeling. Citruline Malate can be added for enhanced "pump", but again I don't find it necessary, when preloading on carbs can have the same effect.

Has you tried them + orange glasses + flux? Also get a pair of the glasses for the wife, I promise it'll make her less irritable during the day and is good for babby.

Before you ask: her taking ZMA might not be the best idea because it is a supraphysiological dosage of Vitamin B6.

But lots and lots of epsom salt baths (is good for babby)

Especially Vitamin D. Have her get her serum level checked, it's $50 but totes worth it

Regular salmon and egg consumption (don't even fish oil, just wild pink salmon daily). Lox = fucking delicious, so you guise really has no excuse.

Her prenatal Vitamin should already have zinc in it, just make sure it's not zinc oxide though... I haven't looked around into which vitamin is good as a prenatal though so I couldn't tell you yet... message me in a couple of hours and remind me and I'll look for it. I was gonna look around in the future anyway because my sister is probably planning on getting preggers next year or something...

Oh enough with the fake well-wishes ("I truly hope you eventually find the love for yourself") and pretentious bullshit...BUT you had to get the last word in ("but before I go..."). Here's the deal sister:

1. Sexy women don't cover themselves in fake cum / lotion (exhibit A).
   
2. Confident women don't spend Christmas defending themselves to people on the internet (nor post nude pics of themselves on the internet to validate their sexiness, see point #1).
   
3. Strong women post on FCJ and fittit.
   
   Looks like you're also 0 for 3. Get off your equally-insecure high horse and shut the fuck up. You judged a woman by calling her ugly and started opening your mouth without any basis to do so whatsoever. I would suggest taking some of your Christmas gift card money and putting that into some self-love yourself; might I suggest The Mastery of Love which I've read multiple times and is truly an eye-opener for those looking for introspection and self-healing.
   
   Seriously, that book is awesome.

Dunno if it would be amusingly familiar to you or just rubbing salt in the wound but this amused the shit out of me. Good job getting out.

You need this. I also like eating all of the things all of the time, and extended periods without help me manage it. I don't think that bulletproof coffee can cure the herp or whatever they say it does, but I do find that some fats throughout my morning makes it super easy to go until lunch and without bingeing back the "missed" breakfast calories later in the day. You gotta get on top of your hungry.

Why do you hate your face?

I would shave with my old Mach 3 for like 2-3 months per blade (shaving 2-3 times a week usually) /w some cream and that worked well, but wasnt as close of a shave as I would like.

But the straight blade feels good man. I just got a cheap one to see if i would like it This one. I figure Ill run through all of the disposable blades I got and if I still like it, Ill upgrade to a regular one that needs to be sharpened and such.

For lulz, click here - 1 star reviews.

>Like several others who have complained, my body fat percentage increased by 7% on this scale. Because my fat % is now so much higher than on my other scale, my water weight is also off.

>I have had to return 2 of these scales in a row (black model) because they are defective. They add 25-40 pounds to the actual weight

>No matter WHEN I step on the scale (morning or evening) my weight stays the same. This is just not possible. I followed the instructions to a "T" when setting this up.

>Thought it'd be cool, especially with the hydration and body fat measurements, but it doesn't give me an accurate reading of my weight. I checked my weight with a scale at the gym and my old one, and this one is about 5 pounds off for me and about 9 pounds off for my husband. What's the point?

That last one make me think her gym is fucking with their scales which is FUCKING HILARIOUS

http://www.amazon.com/Blow-Away-Give-Mind-blowing-Oral/dp/B002A76BXQ/ref=sr_1_1?ie=UTF8&qid=1346216944&sr=8-1&keywords=blow+him+away

http://www.amazon.com/The-Low-Down-On-Going/dp/B001IAKEWA/ref=sr_1_2?ie=UTF8&qid=1346216957&sr=8-2&keywords=the+lowdown+on+going+down

Cheesy title, but some of the best sex books I've read.

Yeah, I was just kidding on the Vibrams.

Regarding front squats. You may want to consider picking up a Sting Ray pad, which makes them a shitton more comfortable with the cross-arm setup.

Also, what about goblet squats? Do you see butt wing when you do those?

There's a book about that...

It's actually pretty good.

Doctor_Beard is right. What you want is a silicone spatula. Or a spoonula. I love them. This is the one you want, it will last you forever (I've had mine coming up on 10 years). Other brands are too stiff.

I saw your recommendation of wrist support in the thread

what do you think of this http://www.amazon.com/gp/product/B001183UJ8

I don't know much about wrist support products so just bought a highly rated one (according to reviews)

Best crockpot ever.

Also if you're lazy like me, buy these: http://www.amazon.com/Reynolds-Slow-Cooker-Liners-4-Count/dp/B002U0KKK8/ref=sr_1_3?ie=UTF8&qid=1418739945&sr=8-3&keywords=slow+cook+liners&pebp=1418739955166

I use this stuff. It has a slight baby powder smell to it that wears off after a couple of hours. Works great for a couple of days if you don't have a workout in there. Zinc oxide and tea tree oil.

This sounds perfect for you.

I've [4realz] had these straps for maybe six months now and they refuse to die on me. I bought a pair of Spud Inc. straps--probably the most frequently recommended brand--expecting that they'd quickly be called for. Those cheap straps ended up being a pretty good bargain.

So if you want cheap, go with the linked. If you're looking for long-term, go Spud.