Sheeeeeet you put almost 300lbs on your squat in 3 years. That’s just ridiculous.
Have fun with that rep work! You’ll probably get so jacked you’ll move up a weight class.
5-11-11 squat day
safety bar, same box height as last week- warmup- bar, 170, 260
350x1
440x1 added belt
530x3
560x3 added inzer wraps
590x3
630x3 added reverse bands
660x3
low box squat(one plate higher than last week)- 190x12x2
ghr’s- bw +25lb x15x2
that’s all, i added a plate to my low box height cuz the height before was just a lil to low, i don’t like the lombar rounding i had to achieve that depth, this height worked much better. really hot in the gym today, kinda sucked but did everthing i wanted. our gym gets insanely hot during the summer, i think i’m already feeling the side effects, i’m down about 4-5lbs from where i was. so far i still feel pretty good and not to over worked, but i’m already looking forward to my down week lol.
i’m hoping that actually doing some deadlift work, i’ll get that close to or at 700, which i know seems like a big increase from where i’m at but like i said before, i had quite a bit in me still on that 611 pull, so i shoulda had about a 30-40lb pr instead of 11lbs. but we’ll see what happens i guess.
hopefully not movin up a weight class grettiron lol, i’m not doin enough rep work for that and i’m not ready for the 220 class.
Interesting read. So you switched from conventional to sumo. Very, very nice sumo form now. Obviously a lot of practice has gone into that. Amazing your strength gains over the years.
[quote]kpsnap wrote:
Interesting read. So you switched from conventional to sumo. Very, very nice sumo form now. Obviously a lot of practice has gone into that. Amazing your strength gains over the years.[/quote]
thanks, hopefully interesting in a good way haha, and yea, after watching video of good conventional pullers i tried to get in the same position they were and i got to a point where i felt like i couldn’t get into a good position with my conventional stance, i tried narrow sumo and immediately felt like i was in a much better position. yea once i figured out what was best for me lifting wise, i’ve made a lot of progress and hopefully more to come!
glad you liked the list, you should do a comp so you get on there!
Great log! I was curious, what do you feel has been the biggest help for your squat? I’m struggling out of the hole and trying to reach the ellusive 500 lb squat (hopefully 550 by the end of the year). I can GM more than I can squat oddly enough.
[quote]LiquidMercury wrote:
Great log! I was curious, what do you feel has been the biggest help for your squat? I’m struggling out of the hole and trying to reach the ellusive 500 lb squat (hopefully 550 by the end of the year). I can GM more than I can squat oddly enough. [/quote]
well it looks like you can work on your tightness as you go down in the hole, looks like you are a little loose. and it looks like what i call a rippedon’t squat, it looks like a rippitoe squat and i don’t like the way he teaches the squat. you are getting bent over out of the hole because you hips are coming up first, you can see it in your failed 485 vid that your hips actually come up a little out of the hole but your torso is far enough forward that you got stapled. secondly i don’t think you are getting enough out of your gm’s, i use the safety bar but if you look back at my log i think i only used about 200lbs, looks like you might be focusing to much on an acc exercise.
that being said, we are coming from different areas, i’ve always been a fast twitch sprinter and jumper, not a slow twitch rower so what has worked for me may not do the same for you. but i love the safety bar, if you can, use a safety bar. safety bar, reverse band safety bar, adding in more volume, extra hamstring work, more upper back work, are all things that i think has really helped. but i also did a lot of form work and worked on my tightness while squatting. keeping that extreme tightness into the hole really helps coming out of it. i would set up a box like i do and just go down and touch it, not sit on it, but just touch it, this really helps you stay tight because you really have to stay tight just to stop yourself so you can just touch the box. what i do now is basically what i liked and thought was good from before i got to this point so you can just look at what i do now and that’s pretty much what i did back then. hopefully that helps? i’m always up for discussion.
[quote]2-SCOOPS wrote:
[quote]kpsnap wrote:
Interesting read. So you switched from conventional to sumo. Very, very nice sumo form now. Obviously a lot of practice has gone into that. Amazing your strength gains over the years.[/quote]
thanks, hopefully interesting in a good way haha, and yea, after watching video of good conventional pullers i tried to get in the same position they were and i got to a point where i felt like i couldn’t get into a good position with my conventional stance, i tried narrow sumo and immediately felt like i was in a much better position. yea once i figured out what was best for me lifting wise, i’ve made a lot of progress and hopefully more to come!
glad you liked the list, you should do a comp so you get on there![/quote]
I do compete. I’ve done six USAPL meets. But I pretty much compete geared now. May have to get a PW sub so I can watch the geared rankings. I’m really not remotely in the ballpark with the elite lifters. Plus, I’m closing in on 46. But I sure love the sport.
About switching to sumo. How long did that take you? I’m a conventional puller on the platform but have been cross training sumo without much success. Just doesn’t feel natural to me.
[quote]kpsnap wrote:
[quote]2-SCOOPS wrote:
[quote]kpsnap wrote:
Interesting read. So you switched from conventional to sumo. Very, very nice sumo form now. Obviously a lot of practice has gone into that. Amazing your strength gains over the years.[/quote]
thanks, hopefully interesting in a good way haha, and yea, after watching video of good conventional pullers i tried to get in the same position they were and i got to a point where i felt like i couldn’t get into a good position with my conventional stance, i tried narrow sumo and immediately felt like i was in a much better position. yea once i figured out what was best for me lifting wise, i’ve made a lot of progress and hopefully more to come!
glad you liked the list, you should do a comp so you get on there![/quote]
I do compete. I’ve done six USAPL meets. But I pretty much compete geared now. May have to get a PW sub so I can watch the geared rankings. I’m really not remotely in the ballpark with the elite lifters. Plus, I’m closing in on 46. But I sure love the sport.
About switching to sumo. How long did that take you? I’m a conventional puller on the platform but have been cross training sumo without much success. Just doesn’t feel natural to me.[/quote]
yea sorry, meant you should do a raw meet and get on that top 20 raw list! my switch really didn’t take very long, it took a little bit to build up but as soon as a i took that stance it felt very natural to me. one of my training buddies was the same way, as soon as he switched it felt comfortable for him. maybe you can work in sumo for some light acc work to get use to it? have you tried pulling sumo from a rack? that might make it a little easier to get use to as well.
5-13-11 bench day
warmup- bar, 95, 135
185x1
225x1
275x1 1 board
295x3 1 board
305x3 1 board
315x3 1 board
385x3 1 board, added reverse bands
405x3 1 board
185x12x2 full range, normal grip
conor press- 2 plates x12, 2 plates and 25 x12
curl bar curls- 35lb per side x12, 45lb x12
reverse grip 30’s- same as 21’s but 10 reps per part instead of 7, 10lb per side x1 cycle
so that’s all. things are still going well. the weights are still easy, so my plan is starting out light then working up but it’s really hard for me to hold back, it’s tough but i’m sticking to my plan so far and i think it will pay off in the end. not sure if i’ve mentioned this but my next meet will be in november, right now i’m thinking about skipping 1700 and shooting for 1800. i think it’s doable, especially since i’m thinking my deadlift is gonna be going up quite a bit, hopefully my bench will keep going up.
5-14-11 deadlift day
block pulls(block +2, same as last week)-warmup- 135, 225
315x1
405x1
495x1 added belt
525x3
555x3
585x3
675x3 added reverse bands
725x3
225x12x2
cable row(same grip as last week)- 185x12, 212x12, 212x12(added wrist straps)
knee outs x20
knee ins x20 per leg
did some extra rolling and traction work again after i was done. this leaves me feeling pretty good, def got some good back work in today. didn’t the lat pulldowns like last week cuz i had to cut it a little short. got a wedding to go to. so time to shower and head out, fun stuff. anywhoo, things still easy, still feeling good, my hip is getting ready for some down time though! interested to see how this new down week schedule will go and i think i may use grettirons poor mans slingshot idea for my down bench lol.
[quote]2-SCOOPS wrote:
5-14-11 deadlift day
block pulls(block +2, same as last week)-warmup- 135, 225
315x1
405x1
495x1 added belt
525x3
555x3
585x3
675x3 added reverse bands
725x3
225x12x2
cable row(same grip as last week)- 185x12, 212x12, 212x12(added wrist straps)
knee outs x20
knee ins x20 per leg
did some extra rolling and traction work again after i was done. this leaves me feeling pretty good, def got some good back work in today. didn’t the lat pulldowns like last week cuz i had to cut it a little short. got a wedding to go to. so time to shower and head out, fun stuff. anywhoo, things still easy, still feeling good, my hip is getting ready for some down time though! interested to see how this new down week schedule will go and i think i may use grettirons poor mans slingshot idea for my down bench lol.[/quote]
Do it! Funny, I was going to suggest you give it a try but there ya go. At some point I’d like to try an average band to see if it would work for overload training… I imagine you’d really have to fight to keep tight while using the avg band. If you try it, I’d like to hear how it compares to a shirt.
[quote]grettiron wrote:
[quote]2-SCOOPS wrote:
5-14-11 deadlift day
block pulls(block +2, same as last week)-warmup- 135, 225
315x1
405x1
495x1 added belt
525x3
555x3
585x3
675x3 added reverse bands
725x3
225x12x2
cable row(same grip as last week)- 185x12, 212x12, 212x12(added wrist straps)
knee outs x20
knee ins x20 per leg
did some extra rolling and traction work again after i was done. this leaves me feeling pretty good, def got some good back work in today. didn’t the lat pulldowns like last week cuz i had to cut it a little short. got a wedding to go to. so time to shower and head out, fun stuff. anywhoo, things still easy, still feeling good, my hip is getting ready for some down time though! interested to see how this new down week schedule will go and i think i may use grettirons poor mans slingshot idea for my down bench lol.[/quote]
Do it! Funny, I was going to suggest you give it a try but there ya go. At some point I’d like to try an average band to see if it would work for overload training… I imagine you’d really have to fight to keep tight while using the avg band. If you try it, I’d like to hear how it compares to a shirt. [/quote]
well, that’s why i decided to use the band idea. cuz with my shirt i’d get a 100% overload. i’m just guessing already it’s going to be nothing like a shirt, that’s a whole 'nother ball game, with a shirt you also have to force the tuck in the elbows, i’m guessing the opposite will happen with the band but i could be wrong.
5-18-11 squat day
safety bar, same box height- warmup- bar, 170, 260
350x1
440x1 added belt
530x1
600x1 added inzer wraps
630x1
660x1
700x1 added reverse bands
720x1
safety bar low box- 190x14x2
ghr’s- bw +25lb x15x2
band abs- x15
straight bar reverse grip curls- 30’s- 30lbs x1 cycle, 40lbs x1 cycle
that’s all. squatting didn’t actually go that well, the only rep that felt good was the 720, i think i was sitting to far back on the other reps and fixed that on the 720. lots of back pump after the high rep squats and ghr’s. did some extra rolling after my workout, i think it’s paying off, my hip is feeling pretty good but on the down side i can tell i’m losing some natural tightness, so i’ll have to find a happy medium. i can tell i really need a down week already though, i’m not sure if i’m gonna be able to keep up deadlifting and squatting every week, i’ll give it a couple more cycles and see how it goes, maybe the down week will fix things and maybe i just need to get use to actually lifting 3 days a week lol.
Looked pretty good to me! Actually i’m starting to understand that little changes in setup and technique have big effects on any given lift cuz youre right, 720 was your best looking rep, which is pretty amazing lol.
[quote]2-SCOOPS wrote:
[quote]LiquidMercury wrote:
Great log! I was curious, what do you feel has been the biggest help for your squat? I’m struggling out of the hole and trying to reach the ellusive 500 lb squat (hopefully 550 by the end of the year). I can GM more than I can squat oddly enough. [/quote]
well it looks like you can work on your tightness as you go down in the hole, looks like you are a little loose. and it looks like what i call a rippedon’t squat, it looks like a rippitoe squat and i don’t like the way he teaches the squat. you are getting bent over out of the hole because you hips are coming up first, you can see it in your failed 485 vid that your hips actually come up a little out of the hole but your torso is far enough forward that you got stapled. secondly i don’t think you are getting enough out of your gm’s, i use the safety bar but if you look back at my log i think i only used about 200lbs, looks like you might be focusing to much on an acc exercise.
that being said, we are coming from different areas, i’ve always been a fast twitch sprinter and jumper, not a slow twitch rower so what has worked for me may not do the same for you. but i love the safety bar, if you can, use a safety bar. safety bar, reverse band safety bar, adding in more volume, extra hamstring work, more upper back work, are all things that i think has really helped. but i also did a lot of form work and worked on my tightness while squatting. keeping that extreme tightness into the hole really helps coming out of it. i would set up a box like i do and just go down and touch it, not sit on it, but just touch it, this really helps you stay tight because you really have to stay tight just to stop yourself so you can just touch the box. what i do now is basically what i liked and thought was good from before i got to this point so you can just look at what i do now and that’s pretty much what i did back then. hopefully that helps? i’m always up for discussion.[/quote]
This is a huge help. I’ve noticed I definitely fall forward with the bar some and now that you mention the tightness issue I can see it being a big problem. I’ll have to work on this and try the touch and go box squats you mention. Unfortunately no access to a SSB right now but I’m looking at buying one once I can get some money. Thanks again!
Dude, never post in a big thread in GAL and never respond to a post by TheBodyGuard. He’s just an old guy who likes to see lots of his own posts on the computer screen. It’s completely pointless.
[quote]165StateChamp wrote:
Dude, never post in a big thread in GAL and never respond to a post by TheBodyGuard. He’s just an old guy who likes to see lots of his own posts on the computer screen. It’s completely pointless. [/quote]
And the strategic use of CAPITAL LETTERS to FORCE THE POINT HOME. Even though most POINTS are misguided. Am I doing IT right?
[quote]165StateChamp wrote:
Dude, never post in a big thread in GAL and never respond to a post by TheBodyGuard. He’s just an old guy who likes to see lots of his own posts on the computer screen. It’s completely pointless. [/quote]
hahaha thanks, i just read his response to what i wrote back, needless to say and to put it politely, i am slightly irritated by his comments and one of the other douchebag comments. that was the first post in a long time i put on a big thread like that and yea, i fucking hate tnation 99% of the time. good info though, and def not gonna respond back he does seem like that type.
5-20-11 bench day
warmup- bar, 95, 135
185x1
225x1
275x1 1 board
325x1 1 board
335x1 1 board
345x1 1 board
355x1 1 board, added poor man slingshot(pms!)
365x1 1 board, added pms
so that’s all, benching didn’t actually feel all that well, but damn grettiron, you are a genious. that old average band worked wonders, it was awesome. and i moved my grip in and i think that really helped on the last two sets also, but it worked real real well and think that may take over my reverse band work. so that’s all i did today, we left early to go hit up the chinese buffet.
so in regards to a post i made on some thread, i really do think a 500lb squat is not out of the ordinary, and i think it’s a cop out to say “for the average gym goer” because that’s just like the people that lift but say they don’t want to get strong or get that much muscle, it’s just a way to justify their mediocrity. one of my lifting partners has only been lifting for about 16 months period, and just hit a 512 squat at our last meet, he weighed in at 250lbs in jeans and a shirt. i think anyone can do what he’s done, he’s worked hard and taken good advice and he has only recently started taking protein, nothing else. so i wanted to just get that out there, and not put it in that thread since it seems like the strong people tend to get flammed haha. whatever, even if you don’t agree with my log, if you’re reading it, chances are you are some of the few on tnation that i care for lol.
oh yea, and my gf did really good on her squats today, and reverse band safety bar squats! she worked up to a 150lb safety bar squat to about 1" or so above parallel and 100lb safety bar reverse band(not strong band lol) for 5x12!
5-21-11 deadlift day
block pulls(block +2)- warmup- 135, 225
315x1
405x1
495x1 added belt
555x1
585x1
615x1
725x1 added reverse bands
765x1
cable rows- 187x14, 212x14
chin grip lat pulldown- 140x12, 140x14
face pulls- 80lb x20x2
curl bar 30’s- 10lb per side x2 cycles
so that’s all, my lifting went real well and i feel real good about my deadlift, but i didn’t feel the greatest, went out last night and drank quite a bit more than i usually do, which still isn’t much but i normally don’t have much at all. now i just need to hit that 725 and 765 without reverse bands lol.
so whenever i write something like i did last night i feel like i have to explain more about it cuz i don’t wanna come off as jackass or put down a 500lb legit squat and this is normally a one way conversation, don’t have the option to discuss things with people face to face.
i don’t want to put down a 500lb squat, it is a good squat, i just feel(especially based on all my training partners’ progress) that if you really put hard work into it, it is very attainable. granted weight is a factor, i look at all the top 50 numbers and do realize that under 198 a 500lb squat is very good. i believe the average gym goer can attain a 500lb squat, but that means they would actually have to work hard and squat and not be content on being some skinny fat straight billed hat wearing bro that benches and curls all the time.
anyway, it’s time for wendy’s!