I want to start safety bar squatting 9 times per week. What percentage should I use to maximize my speed according to Prilepin and accumulate volume while maintaining a high state of readiness?
10-12-10
so pretty much taking this week off as well. did some light warmup work and acc work on wed. today did some bench and put on a different shirt to see how it felt cuz iām going full equipped here for a while and hoping to do a meet in march and/or april. shooting for a 2100-2200 total then gonna do a raw meet and shoot for 1700. i also want to give the all time 181 and 198 squat record a run but that will prolly be a few years down the road. anyway here is what i did tonight
bench-warmup- bar, 95, 135
185x1
225x1
275x1
315x1
455x1 4 board, added overkill shirt
495x1 3 board
545x1 2 board
band pull aparts- x30, x20
dips- bw x15x2
reverse curls on curl bar- 5lb per side x20x2
curls are mainly just to make my arms feel a little better.
so iāve noticed that the youtube vids arenāt comin up real well, so have they worked for anyone? cuz i have other footage but they are large files so they take about 15 min per vid, iāll load them if anyone is interested in that, they arenāt dark and actually turned out very well, but just give me a shout.
I think we both know the reason you do curls is to keep your arms bigger than that fat spaghetti armed fucker you work out with. Also, I see you are not answering my question. How will I know what to do if someone doesnāt tell me?
Also, your equipped benching looked pretty good.
[quote]2-SCOOPS wrote:
so iāve noticed that the youtube vids arenāt comin up real well, so have they worked for anyone? cuz i have other footage but they are large files so they take about 15 min per vid, iāll load them if anyone is interested in that, they arenāt dark and actually turned out very well, but just give me a shout.[/quote]
I found them on youtube, but yeah they werenāt showing up. Great squatting, as usual.
well here is some better vid. and unrelated but i got thinking more about how long iāve been powerlifting and itās gonna be 3 years come feb.
661 squat
600 dead
330 bench
12-16-10 equipped squat day(briefs only)
ssb-touch 2in above parallel box-warmup- bar, 170, 260
350x1
440x1 added belt
530x1
620x1 added viking briefs and old inzer knee wraps
670x3
710x3
740x3
780x3 added reverse bands
800x3
1.5in deficit straight leg deads- 135x10, 225x10
thatās all, doing equipped work takes more time but everything felt real good, 740 finally started to feel heavy so thatās promising. added my old inzer wraps cuz they are only 2meter and itās just something to keep my right knee feelin good. iām very excited to do equipped work again. the box seemed kinda high, but from the side i was told it was about 2in above parallel and it doesnāt look that bad on vid. iām gonna do my first wave with my briefs only, then work my ace suit in, then drop the box height. so thatās my plan. i have 3 vids to upload too, so yeaā¦exciting stuff. my folks got a new camera so iām taking the old one which means more vids! lol.
740x3
800x3 rev band, and when i was doin straight leg deads my buddies thought my erectors looked ridiculous so they took a pic and it is kinda ridiculous.
12-17-10 equip bench day
warmup- bar, 95, 135
185x1
225x1 1 board
275x1 1 board
315x1 1 board
365x1 4 board
455x1 3 board, added overkill shirt
495x3 3 board
515x3 2 board
545x3 2 board, switched to rage x
315x5? raw, 2 board for funzies
curl bar curls- 25lb per side x15x2
machine t-bar- 2 plates x15x2
dips- bw x15, x20
i think thatās it. i feel real horrible. did the 315 2 board just cuz i wanted to, it was kinda bad, i was real tired by that time, the 545x3 def wasnāt all that good but thatās the most reps ive done at that weight and board height. i wanted to do one more set with the rage x at a 3 board but just to tired. i have vid of the 545 and 315, prolly just gonna put up the 545, both are horrible but the 545 is less horrible lol.
545x3, 2 board
12-22-10 equipped squat
safety bar, 2" above parallel box-warmup- bar, 170, 260
350x1
440x1 added belt
530x1
620x1 added viking briefs
690x1 added inzer knee wraps
740x2
760x2
780x2
820x2 added reverse bands
thatās all. iām not sure i can keep doin this kind of workout every week. this felt much harder and heavier than last week. may have to make some adjustment, but stil thinking about it. canāt wait to actually put my suit on and see how that goes, also thinking about having some stitching done on my viking briefs, i bought them used and they are def pretty used so i may add some stitching to help with that, donāt really want to spend the money on a new pair of briefs. i have vid of the 760 and 820, tried to take vid of the 780 but apparently the camera got started after i was done instead of starting before i went lol. i feel like i should do some acc stuff, but i can tell my body is pretty well spent after this stuff so iāll just have to throw something in here and there, weāll see what happens.
side note, iām getting new knee wraps, wrist wraps and a deadlift suit for x-mas. iām very excited to use this new stuff, the knee wraps are absolutely ridiculous and iām looking forward to having a deadlift suit. iām also thinking about taking out the grid stitching on that rage x i use, i feel like that will work out better for me.
iām very very excited to get suited up for squatting, my goal is a 1,000 pound reverse band safety bar squat to that high box. at the very least it will be over 900ā¦iām soooo excited. and i canāt wait to use a straight bar, i think thatās gonna feel so easy. but weāll see what happens.
Well you did kind of jump from raw training right to the wicked heavy shitā¦ maybe thatās why your body is protesting.
What brand/model of wraps?
[quote]grettiron wrote:
Well you did kind of jump from raw training right to the wicked heavy shitā¦ maybe thatās why your body is protesting.
What brand/model of wraps?[/quote]
haha yea maybe. i got the 2.5m apt 3xh knee wraps. iām only using these for equipped work. they are insane. and i got the metal all black 80cm wrist wraps for my equipped bench work, these will hopefully give me some more wrist support, just btw lol.
and in the process of taking out the grid stitching on my rage x, fun stuff, hopefully iāll like it better without.
here is the 820x2 reverse band, donāt think iām gonna put up the 760x2 cuz i donāt think itās really worth putting up, wish i had the 780x2 though, i prolly would have put that up. next week will be singles(fun week!), might incorporate my new knee wraps, i should get a squat and bench day, i may try to do some suited deadlift stuff sometime, but weāll see how that goes.
12-29-10 equip squat day
safety bar box, same height- warmup- bar, 170
260x3
350x1
440x1 added belt
530x1
620x1 added briefs
710x1 added new apt knee wraps
780x1
820x1
870x1 added reverse bands
thatās all, got a lil bit of a late start, then our gym is closing early because itās winter break. i love my new knee wraps, they are kinda ridiculous though, its the first thing iāve bought that i would not recomend gettingā¦unless you squat a lot of weight, i would say over 700, but just my opinion. the 780 didnāt feel real good, the 820 and 870 felt awesome and easy though, wish i would have taken the 820 just a lil bit lower but whatev itās all good. iām real excited to put my suit on, my briefs are very used and i think putting my suit on is gonna make a lot of difference. anyway, i have vid of the 820 and 870 so iāll put those up.
first thing, i think strength is one of the most underrated things. i donāt think people realize how much easier things are just being stronger, just random everyday things, nothing especially hard, but weak people think they are hard. and iām not talking about having everyone fucking jacked as hell, but i think a little strength training would benefit so many people.
i think iām done trying to give advice to people on this site. i try to give advice just to have someone or multiple people say the opposite or give completely different, and what i think is somewhat bad, adviceā¦and my advice was on squatting. i donāt want to be a jackass but i do have the highest raw squat in my weightclass in the nation and i have put a couple hundred pounds on my squat in only 2-3 years(2 yrs ago my last 165lb meet i only got in a 402 squat). it sucked getting it there and i still feel bad every squat day, but it seems like people just want mediocraty. they donāt want to work that hard, just hard enough to make a little progress. they take advice from the mediocre on how to be mediocre. i even throw out the fact that i have the highest 198 squat and people just seem to overlook that. i donāt get it. you would think that after me saying that that you may think there might be some truth in what iām saying, but i guess not. whatev, doesnāt affect me any, iām going to take my adviceā¦seems to be working well so far lol.
ps- thought about what i wrote. iām not trying to say that the only good way to do things is my way and i know everything about squatting. i donāt want to come accross like that, iām just trying to say that iāve come a long way and i have a pretty good squat now and i would like to relay the information i have on the process on how i improved so much. who would you take advice from, someone whoās added 250lbs to their squat or someone thatās added 50lbs? just a thought. and i think the way people ask questions on this forum should be changed from asking advice on what the should do, to saying where they are at in their lifting and what their goals are, and ask people that either are in the similar situation or were in a similar situation, what they did to improve to where they are now. also just a thought.
oh just got thinking about this, but almost a year ago the most i squatted with just my briefs was a 675lb straight bar squat. with suit i went 805x2 with the straight bar. so things are looking real good for suited work, and just goes to show the progress iāve made in almost a year.
820x1
870x1 reverse band