No disrespect to anyone’s advice but have you tried to PM Meat? He seems to be the master of all things heavy.
[quote]JoeGood wrote:
[quote]giterdone wrote:
I don’t do much squatting with wraps (although I’m probably going to start again) but I saw some training vids (I wish I could remember where) that really helped. Guys were lifting huge weights.
The instruction was to stay slow and controlled on the way down, rather than drop with speed from the top which can be a problem for form…and your head, until a few inches above parallel. When you reach that point, release some muscular tension to allow the bar weight to push you into the wrap tension with some speed and then catch the rebound and power it up.
It takes a bit of practice but it is actually pretty easy to get the hang of.
[/quote]
Any idea about where in the lift you let it go, so to speak?[/quote]
It’s just the last few inches (as in 2 or 3) above parallel. I don’t know if there is a magic number. Might take some experimenting.
[quote]giterdone wrote:
The instruction was to stay slow and controlled on the way down, rather than drop with speed from the top which can be a problem for form…and your head, until a few inches above parallel. When you reach that point, release some muscular tension to allow the bar weight to push you into the wrap tension with some speed and then catch the rebound and power it up.
[/quote]
This is exactly what my coach has been trying to teach me. I’m not sure it’s appropriate for non-suited lifters, however. When I tried it raw, I dropped to the floor. Of course, raw for me is no knee wraps. And the wraps should give you some bounce, Joe. I guess you just need to experiment.
[quote]kpsnap wrote:
[quote]giterdone wrote:
The instruction was to stay slow and controlled on the way down, rather than drop with speed from the top which can be a problem for form…and your head, until a few inches above parallel. When you reach that point, release some muscular tension to allow the bar weight to push you into the wrap tension with some speed and then catch the rebound and power it up.
[/quote]
This is exactly what my coach has been trying to teach me. I’m not sure it’s appropriate for non-suited lifters, however. When I tried it raw, I dropped to the floor. Of course, raw for me is no knee wraps. And the wraps should give you some bounce, Joe. I guess you just need to experiment.[/quote]
It doesn’t work for me either without wraps. Works like a charm if the wraps are cranked on tight.
Well then sounds like I need to do some playing around. Thanks for all teh input guys.
bench- disaster day
Paused bench
5x135
3x185
1x230
0x245* miss* the height of spotter crapitude.
V-bar pulldowns
12x175
12x195
8x215
BB Shrugs
12x135
12x225
15x315
HS Iso-Lat Row
8x 1pps
9x 2pps
8x 3pps
9x 4pps
Standing EZ Curls
10x80
10x80
So after carefully explaining what I was going to do and waht I need from him the *%$^&% spotter wouldn’t move his hands off the bar and I had to hold the bar 2 inches off my chest so his fingers didn’t get trapped. Missed the lift and decided that bench was cursed for the day.
Video for you laughing pleasure…
0x245
and people tell me to get a spotter. blah.
My main issue was keeping a tight arch unracking on my own. I have long arms and I was only missing an inch or so. I foraged in the gym and found a seat that’s padded and the perfect height. It looks like a bench that was ripped off a frame. I add the extra peice and voila!
problem is I still fail lifts. That’s when I use the lower hooks or roll it down my belly. Of course I’m benching half your bench. Rolling 245 down my stomach might hurt quite a bit.
your getting lots of advice…hope you find what works for YOU!
Deads
5x135
3x165
3x225
1x275
1x315
1x345
1x375
0x405
0x405
0x395
1x315
1x315
1x315
1x225
1x225
1x225
The first 405 broke badly and I let it go. The second didn’t even really break. Trying 395 after that was stupid but you know me. Didn’t pull back enough, just not my best work. One more DL day before the meet will work on it. Starting to feel good about the meet even with the misses.
I swear everytime I see your vids and the spotter fuckery I think your gonna turn around and slap the guy.
Real simple, Joe, just choose weights you know you can do, and if they feel good, then go for PR on the 3rd.
I love your stubbornness on those deads.
[quote]MattyXL wrote:
I swear everytime I see your vids and the spotter fuckery I think your gonna turn around and slap the guy.[/quote]
X2 WTF is up with these guys.
Good tries on the deads. There’s got to be some people at that pretty gym of yours know how to spot. You need to find you a consistant lifting partner or two.
I can spot you here from NYC and do a better job.
Joe, the few times I have used a spotter, I have trained them thusly:
“I will take the weight out of the rack. If I start cursing, or my head pops off, or I scream “help” you can take the weight. otherwise, just watch.”
if you like the liftoff, change the script accordingly.
but god i hate everyone right now, and I can’t lift in a gym, even if no one talks to me. old mr grumplepuss, that’s me.
Squats
5x135
3x185
1x225
1x245* wraps
1x275
1x295
1x315* crazy high
4x225
One thing I’ve learned over the last few weeks is that after my meet I need to work on abs strength because I’m folding over too much. I also need to get better about widening my stance. Unracked 315 and felt really good, then form started breaking down on decent and I cut it high out of caution. ironically there were three other guys squatting at the same time and my very high 315 was the lowest squat of all of them.
I have one more squat session on Tuesday to get everything a little lower before I shut down pre-meet.
1x245
1x275
1x295
1x315
Joe, are those side rails adjustable for height?
If they are adjustable you can move them up so that you don’t have to cut your squats high. If you get stuck in the hole just drop down and leave the bars on the rails.
[quote]giterdone wrote:
Joe, are those side rails adjustable for height?
If they are adjustable you can move them up so that you don’t have to cut your squats high. If you get stuck in the hole just drop down and leave the bars on the rails. [/quote]
I think all of my squat issues are realted to me are a) thinking about the damn wraps all the time cause my form to go wonky and b) my waiting for the wraps to fail somehow.
I just need to get the fuck over it.
[quote]JoeGood wrote:
[quote]giterdone wrote:
Joe, are those side rails adjustable for height?
If they are adjustable you can move them up so that you don’t have to cut your squats high. If you get stuck in the hole just drop down and leave the bars on the rails. [/quote]
I think all of my squat issues are realted to me are a) thinking about the damn wraps all the time cause my form to go wonky and b) my waiting for the wraps to fail somehow.
I just need to get the fuck over it.[/quote]
How many squats have you failed and what happened when you failed? Think about that.
I’ve had plenty of pretty spectacular fails; some in training when the bar just ends up on the pins. Don’t get me wrong, it sucks in full gear but otherwise, all that happens is you don’t come up and the bar sits on the pins. I’m not advocating failure but don’t cut them because you’re afraid of failure.
As Ouro indicated. it is much easier to get outside your comfort zone if you know the pins are there as backup. If you look at your 315 squat, the safety bars are almost 2 feet down. Dumping would be ugly. Raise the bars so they are few inches below parallel. If you get stuck in the hole, then no biggie.