Also had a high school kid come in tonight. had him do some safety bar stuff and got his squat form kinda squared away. his squat form was exactly how i thought a high schooler’s squat form would look like. i think he had a good time and hopefully we’ll have another addition to our little group.[/quote]
Wish I had people like you train with here. He’ll definitely learn a lot and i’m sure get strong as hell if he sticks with you guys. [/quote]
thanks parsley, i hope he comes in on a regular basis too. he’s a really nice kid and listens very well.
Also had a high school kid come in tonight. had him do some safety bar stuff and got his squat form kinda squared away. his squat form was exactly how i thought a high schooler’s squat form would look like. i think he had a good time and hopefully we’ll have another addition to our little group.[/quote]
Wish I had people like you train with here. He’ll definitely learn a lot and i’m sure get strong as hell if he sticks with you guys. [/quote]
thanks parsley, i hope he comes in on a regular basis too. he’s a really nice kid and listens very well.
hows your lifting been going?[/quote]
non-existant lol. Been out for the last 3 weeks because of a hernia surgery, dont worry though, the hernia was congenital not caused by lifting. BUT you know that touch-and-go box squat thing i was doing? Well i hit 225x10 on that, and then for about 2-3 weeks i was squatting 2x a week doing SSB box squats and regular bar squats and hit a max of 285x1 at around 145lbs which i was stoked about. Other lifts were up as well, none drastically as much as the squat, and i wasn’t deadlifting.
Gotta give you credit here man, really took away from you the idea including box squats in my program, even with the SSB. After having box squats in and out of my program, i think they’re definitely something i will keep in.
Also had a high school kid come in tonight. had him do some safety bar stuff and got his squat form kinda squared away. his squat form was exactly how i thought a high schooler’s squat form would look like. i think he had a good time and hopefully we’ll have another addition to our little group.[/quote]
Wish I had people like you train with here. He’ll definitely learn a lot and i’m sure get strong as hell if he sticks with you guys. [/quote]
thanks parsley, i hope he comes in on a regular basis too. he’s a really nice kid and listens very well.
hows your lifting been going?[/quote]
non-existant lol. Been out for the last 3 weeks because of a hernia surgery, dont worry though, the hernia was congenital not caused by lifting. BUT you know that touch-and-go box squat thing i was doing? Well i hit 225x10 on that, and then for about 2-3 weeks i was squatting 2x a week doing SSB box squats and regular bar squats and hit a max of 285x1 at around 145lbs which i was stoked about. Other lifts were up as well, none drastically as much as the squat, and i wasn’t deadlifting.
Gotta give you credit here man, really took away from you the idea including box squats in my program, even with the SSB. After having box squats in and out of my program, i think they’re definitely something i will keep in. [/quote]
Gotta chime in here about including the box… I saw big big improvements to my technique and strength as well. Thanks for the ideas SCOOPS, they have really helped.
fat bar floor press- 160 120lbs chains(whoops) x6, 160 80lbs chains x12x2
doulbe under hand bb row- 145x12, 225x12x2
face pulls- 100lb x15x2
over head cable pushdown- 150x15, 150x12
curl bar- bar 50 x20
straight bar- 50lb x15, 30lb x20
that’s all, did some extra stretchin after. on the 275 and up i used a pretty narrower grip. feels pretty good, i can stay real tight and feel like i have the ability to power through more. may bring it out a hair but i like it.
high school kid is coming in again on friday. should be fun. gonna work on his straight bar squat form and bench. apparently he just had a 25lb squat pr after listening to some things i said.
dead off blocks- warmup- 135, 225
315x1
405x1
495x1 belt
585x1
635x1
675x1
705x0
585x3
sumo straight leg- 225x12x2
straight leg- 225x12
db row- 145x12 per arm x2, straps
reverse grip curls, s.bar- 50lb x20, 30x20
that’s it. new setup is going well. 705 was more effort than i wanted, started a lil forward too. 675 went very well. tried some sumo straight leg deads, it was a nice change. i may do some conventional work for a lil bit.
high school kid came in, had him do some straight bar work and work on actually knowing how to use a belt. went very well, i think we’ll have him do some heavier weights next week. also had him work on bench form and setup. he said the weights were easier than they have been but unfortunately didn’t hit a bench pr, but we had him hit his pr for 2 off of a 2 board. he’s doin real well and his lifts should go up pretty quick.
safety bar, squat box- warmup- bar, 170, 260
350x1
440x1
350 strong bands x2x4 added thin 25lb bumper, ace suit
170x10x2 squat box -2
leg press- 2 plate/side x12x3 very low
ended with band assisted stretching. did my high rep squats with a narrower stance, it felt really good, may switch to that for training. also did some deadlift setups and tried something i may do on fri but we’ll see.
fat bar floor press- 80lb 120lbs chains x3x4, x20
incline bench- 135x15x2
scoops press- 135x15x2
barbell row underhand grip- 135x12x2
db reverse flye- 35lb x12x2
cable overhead tricep ext- 100lb x15x2
bb curl- 45lb x20, 21’s x1 set with 15 reps on last
band pull aparts- light band x20
that’s all. looks like a lot on paper but it really wasn’t hard or taxing at all, just got a nice pump going. i like the incline bench and reverse flye and underhand bb row. had some much rear delt work that i had to move to the light band instead of average band lol.
ssb, squat box-warmup- bar, 170, 260
350x1
440x1 belt
530x5 inzer wraps
570x5 inzer
620x4 metal wraps, added plate on box
170x15 squat box -2
so that’s all, gym closes early cuz it’s break and i didn’t get in soon enough. i went with a narrow stance for squatting. i think it went very well even though i only got 4 with 620. that was my fault, it was a form issue that i let happen and not a strength issue. the 4 reps were to easy not to get a 5th but i let my form slide a lil on the 5th.
warmup- bar, 95, 135
185x1
225x1
275x1 1 board(couldn’t find .5 board)
295x5 1 board
315x5 1 board
335x4 1 board, didn’t try for a 5th, might have been able to get it but not sure
285x10x2 2 board, narrower grip
incline bench- 185x10
that’s all. didn’t have much time. my back was and body were pretty spent from yesterday and for some reason the 1 board felt harder, kinda upset i couldn’t find the .5 board. fuckin people always mess with shit or take shit.
military press- 135x3, 185x1, 205x1, 225x1, 225x2 leg drive
cable row with curl/tri bar- 180?x10, 200x10, 220x10
double underhand bb row- 135x12
face pulls- 120x12x2
straight bar curl- 50x15(reverse grip), 50x20
conventional deads went ok up until 585. i was dissapointed it go better so i moved to the floor for more work. pulling from the floor felt better so i did that with chains. my form needs some work but its hitting my back where i needs it.
ended with band assisted stretchin, some rolling and hip mobility work. so tonight went well, the 160lbs in chains was not 160 for me at top. i just considered it as 90lbs at top but i’m not sure what it was, it was easy though. i have vid of my 580 chains i’ll put up. i think i can already feel the difference in my back strength with the conventional pulling and other stuff.
incline log press- 180x10, 180x11, 180x9
overhead cable tri ext- 150x12x2
curl bar curl- 45/side x10
bb curl- 70x15, 50x13
suppinated band pull aparts- x25x2
so that’s all. my benching sucks, i decided to try my wide grip again on the 355 but i wish i wouldn’t have. first ram set did not go very well, the 315 one didn’t go to bad. my triceps are fried again i hope my bench starts goin up. i used jakerz ram, i ordered my own but it isn’t here yet. also everyone squated yesterday and everyone benched today. it’s been pretty fun, it’s more like a team thing now.
rack pulls, just above knee- 585x8, 675x8, 755x3 (all with straps)
cable row with curl bar- 175x12, 200x12x2
reverse db flye- 45lb x10x2
bb 30’s- 65lb x2 cycles
ghr- bw x15
band pull apart- suppinated x20, regular x25
so that’s all. changed up my form on the conventional deadlift a little, it went better lol. the 495 160 may have been hitched a lil haha but i got it. i wish i would have taken some vid tonight but i get a lil gunshy with my dead and bench cuz it seems everytime i try to take vid i never get it lol.
had a big group tonight and had a couple people to dead with. shits been really fun lately.
Got a question for you, thought i’d post it here so maybe others reading this log could benefit. I think i may be “good-morning” my squats a little bit, and i also noticed that my torso seems to be bending a little more as opposed to staying upright. My lower back is still neutral or arched. However, i think that second part may be due to my holding the bar on my back a bit more towards my rear delts than before?
Either way, what causes someone to “good-morning” their squat, is it poor glute activation from the hole? Poor core strength and a lack of staying upright maybe?
[quote]parsley wrote:
Got a question for you, thought i’d post it here so maybe others reading this log could benefit. I think i may be “good-morning” my squats a little bit, and i also noticed that my torso seems to be bending a little more as opposed to staying upright. My lower back is still neutral or arched. However, i think that second part may be due to my holding the bar on my back a bit more towards my rear delts than before?
Either way, what causes someone to “good-morning” their squat, is it poor glute activation from the hole? Poor core strength and a lack of staying upright maybe?
Thanks[/quote]
Parsley,
I’m sure Scoops will weigh in on this too… I think you are correct that the glutes aren’t doing their job, but from the rest of what you describe it sounds like two things: your upperback is weak and your elbows aren’t tucked forward under the bar. Post a video and you’ll get more help. Everyone has weak glutes and upperbacks to start. The remedey is the safety squat bar.
