First, way to go on the virtual meet. Next, is it just me or has Coan always looked like he uses a lot narrower stance and feet pointed more forward then most super squatters of today? (feel free to say it’s just me). As for your’s and MM’s musings about this thing we do, it’s pretty much what keeps, at least this portion of the site, going. Who else you going to talk to? I’m pretty lucky that I compete a lot so I get to see a lot of crazy old farts like me. Still, on a daily basis, not a lot of people I can talk to about it. Face it, we’ve all got some inner demon we’re trying to beat and we’re all at least a little crazy. We could ask Dr PC about it but he’s as batshit crazy as the rest of us. Look at it this way, you’re both doing a public service by inspiring others. How many people can actually say they inspire people to be better than they are?
Random thought:
What would Yoda’s O-face look like?
2009-12-9
BW: 192
Anderson Squat from parallel (pin 5)
140x5
190x3
230x3
270x3
300x2
330x1
360x1 (Pretty easy)
375x1 (PR +10 lbs and not too hard)
330x5 (PR +5 lbs)
Dead Incline Bench from pins (pin 7 - 4" abv chest)
140x5
190x3
220x3
240x2
260x1 (Felt this in the upper back, not the pecs!)
230x5
Squats were no problem - Might have a solid 400 squat by now - I’ll test after the deload mini cycle.
Incline press: These felt good. The overloading worked my upper back more, which is only good for OHP. Took a wider bench grip than normal. I usually do these with pinky inside the power ring, but had ring finger on the ring here.
Power cleans at the gym after wife gets home.
Edit:
Power Cleans
135x5
155x3
185x3
210 2x5 sets
Hack Squats
4 plates x 5
6 plates x 5
8 plates x 5
+70 x 3
6 plates x 15
BB Front Raises
85 8x2 sets
Pushaways
65 12x2 sets
French Presses
90 10x2 sets
And that’s it.
Wow! I’ve never seen someone do it starting from the bottom like that. What is the point? Does it help with sticking points coming out of the hole?
[quote]iyaayas wrote:
Wow! I’ve never seen someone do it starting from the bottom like that. What is the point? Does it help with sticking points coming out of the hole?[/quote]
Strengthens the turnaround, definitely. For any weight you can do this way, I find you can easily add 30+ lbs to the straight free squat. Takes out the stretch reflex too, which can be a major portion of squatting for some. Do these for a while and then see how high you can go on free squatting WITH the stretch reflex and the poundages can end up being surprisingly high.
Cool. I’m going to have to try this.
That looked smooth. I bet you would smoke a 405 back squat.
I think what’s working in this program is that I’m alternating partials and full range movements for lower body. I’m doing full reverse-band squats, high zerchers, Deep pause or parallel Anderson squat, then sumo dl in rotation. The partials build up strength in the top end and force quicker muscle growth or nervous system potentiation which can then be used in the full range movements two days later. These in turn make the partials stronger and round and round.
I’m instituting something similar for presses. We’ll see how much success I have with that. One of the important things about presses is the ability to get the damn bar moving off the shoulders. Partial presses don’t really address that and can actually hurt it. Reps on the bottom range may be the ticket there or multiple singles around 90% but don’t go past the forehead.
I’m putting in more reps for lower body to try and get it to develop more muscle so I can have better leverage. I could burn myself out, but this last three sessions it seems to be okay. Still not backing off on the upper body volume though. Can’t serve two masters, however, and I’m gong to have to stop the extra shoulder and arm work. Focus needs to be on getting DL up for the February meet. I seriously want 525 and I’d really like 555.
[quote]hel320 wrote:
First, way to go on the virtual meet. Next, is it just me or has Coan always looked like he uses a lot narrower stance and feet pointed more forward then most super squatters of today? (feel free to say it’s just me). As for your’s and MM’s musings about this thing we do, it’s pretty much what keeps, at least this portion of the site, going. Who else you going to talk to? I’m pretty lucky that I compete a lot so I get to see a lot of crazy old farts like me. Still, on a daily basis, not a lot of people I can talk to about it. Face it, we’ve all got some inner demon we’re trying to beat and we’re all at least a little crazy. We could ask Dr PC about it but he’s as batshit crazy as the rest of us. Look at it this way, you’re both doing a public service by inspiring others. How many people can actually say they inspire people to be better than they are?[/quote]
Thanks Hel. I hope to better my total and ranking up to #2 in the April meet.
Coan has a squat stance similar to his deadlift stance. It’s not terribly wide and he uses a lot of forward lean. Even though he is like 5’6" he has really long legs for his height. He has a strange half sumo deadlift style as well.
I don’t know that I inspire people to better than they are, but I do hope that they have it in them to try and do so. Matt Kroczalesciewinskiov or however the hell you spell his name had a good article in that just recently. Community is very important for success in this pursuit as everyone who succeeds at it, knows. I’m just glad the we have the opportunity to develop and maintain such a community here.
[quote]jjackkrash wrote:
That looked smooth. I bet you would smoke a 405 back squat. [/quote]
It wasn’t too hard - I expected more of a struggle. I can’t wait to try for 405 after deload. I wanna cement that bastard and take it to competition if I get it.
nice work Tony…
I ask myself all the time what the hell am I training for?
I posted about this in combat sports where a former freindly competitor was at a judo class I taught
and he asked me where was I playing judo, what was I training for,
I said something like Oh I just play in the weight room,and dude pressed the issue
and came out and asked what was I training for, clearly I look like I am training, what was I training for???
where was I rolling? whom was I rolling with, when are you competing…
kind of an asshole-
and I had to admit in front of a bunch of people
that I cant play judo, that Im old, and slow and mostly broken ( for me) and I no longer can roll, wrestle
play judo etc, and that the former super jock in me does this its like breathing.
and that I just “play” with weights and somehow felt like I was on trial, and this is in a room of athletes.
really kind of annoying and more annoying was that I couldnt think of an answer immediately other that ,
“its what I do”
but yet still asked myself
why the hell do I train?
I think meat said it better in that I need to do it.
anyway nice work.
[quote]DaCharmingAlbino wrote:
I think what’s working in this program is that I’m alternating partials and full range movements for lower body. I’m doing full reverse-band squats, high zerchers, Deep pause or parallel Anderson squat, then sumo dl in rotation. The partials build up strength in the top end and force quicker muscle growth or nervous system potentiation which can then be used in the full range movements two days later. These in turn make the partials stronger and round and round.
I’m instituting something similar for presses. We’ll see how much success I have with that. One of the important things about presses is the ability to get the damn bar moving off the shoulders. Partial presses don’t really address that and can actually hurt it. Reps on the bottom range may be the ticket there or multiple singles around 90% but don’t go past the forehead.
I’m putting in more reps for lower body to try and get it to develop more muscle so I can have better leverage. I could burn myself out, but this last three sessions it seems to be okay. Still not backing off on the upper body volume though. Can’t serve two masters, however, and I’m gong to have to stop the extra shoulder and arm work. Focus needs to be on getting DL up for the February meet. I seriously want 525 and I’d really like 555.[/quote]
i think we see training in very similiar ways. you seem to come to the same conclusions that i do. i often feel like our training parallels each other quit a bit.
I’ve run into a lot of the same issues with shoulder training. they are such a small muscle group that gets hit hard all the time. for me, I’ve found that i only do over head pressing movements every second and sometimes third week. on the other weeks i do a ton of different types of lateral raises, face pulls, dumbell cleans and upright rows. doing so much overhead pressing really developed some major imbalances in my shoulders which lead to shoulder pain and my pressing numbers to actually drop. now that i only press every other week or every three weeks, my pressing is getting stronger and i’m getting more balanced shoulder development.
[quote]kmcnyc wrote:
nice work Tony…
I ask myself all the time what the hell am I training for?
I posted about this in combat sports where a former freindly competitor was at a judo class I taught
and he asked me where was I playing judo, what was I training for,
I said something like Oh I just play in the weight room,and dude pressed the issue
and came out and asked what was I training for, clearly I look like I am training, what was I training for???
where was I rolling? whom was I rolling with, when are you competing…
kind of an asshole-
and I had to admit in front of a bunch of people
that I cant play judo, that Im old, and slow and mostly broken ( for me) and I no longer can roll, wrestle
play judo etc, and that the former super jock in me does this its like breathing.
and that I just “play” with weights and somehow felt like I was on trial, and this is in a room of athletes.
really kind of annoying and more annoying was that I couldnt think of an answer immediately other that ,
“its what I do”
but yet still asked myself
why the hell do I train?
I think meat said it better in that I need to do it.
anyway nice work.[/quote]
i think if people have to ask you why, then they will never understand if you give them an answer.
I see what we have as a gift and a curse. it’s a gift in that it gives purpose to our lives but a curse in that we are never satisfied and will never reach a point where we will say- “that’s enough”. I feel in my gut that there will be a day when i look back and I won’t be satisfied. There in lies the tragedy of it all.
[quote]maraudermeat wrote:
[quote]DaCharmingAlbino wrote:
I think what’s working in this program is that I’m alternating partials and full range movements for lower body. I’m doing full reverse-band squats, high zerchers, Deep pause or parallel Anderson squat, then sumo dl in rotation. The partials build up strength in the top end and force quicker muscle growth or nervous system potentiation which can then be used in the full range movements two days later. These in turn make the partials stronger and round and round.
I’m instituting something similar for presses. We’ll see how much success I have with that. One of the important things about presses is the ability to get the damn bar moving off the shoulders. Partial presses don’t really address that and can actually hurt it. Reps on the bottom range may be the ticket there or multiple singles around 90% but don’t go past the forehead.
I’m putting in more reps for lower body to try and get it to develop more muscle so I can have better leverage. I could burn myself out, but this last three sessions it seems to be okay. Still not backing off on the upper body volume though. Can’t serve two masters, however, and I’m gong to have to stop the extra shoulder and arm work. Focus needs to be on getting DL up for the February meet. I seriously want 525 and I’d really like 555.[/quote]
i think we see training in very similiar ways. you seem to come to the same conclusions that i do. i often feel like our training parallels each other quit a bit.
I’ve run into a lot of the same issues with shoulder training. they are such a small muscle group that gets hit hard all the time. for me, I’ve found that i only do over head pressing movements every second and sometimes third week. on the other weeks i do a ton of different types of lateral raises, face pulls, dumbell cleans and upright rows. doing so much overhead pressing really developed some major imbalances in my shoulders which lead to shoulder pain and my pressing numbers to actually drop. now that i only press every other week or every three weeks, my pressing is getting stronger and i’m getting more balanced shoulder development.
[/quote]
That should hardly be surprising, since everything worthwhile I’ve learned in this area I learned from you. I do take into account my own capacities and am still finding out what’s effective for me, but the strategy of overloading the top end of a movement and building up the bottom end with reps coupled with short-ish, low volume sessions, done often, seems to be working. That won’t be the case forever as the intensity increases, but it’s good for now.
I’m still surprised that so few have taken advantage of your free advice over the years.
[quote]kmcnyc wrote:
nice work Tony…
I ask myself all the time what the hell am I training for?
I posted about this in combat sports where a former freindly competitor was at a judo class I taught
and he asked me where was I playing judo, what was I training for,
I said something like Oh I just play in the weight room,and dude pressed the issue
and came out and asked what was I training for, clearly I look like I am training, what was I training for???
where was I rolling? whom was I rolling with, when are you competing…
kind of an asshole-
and I had to admit in front of a bunch of people
that I cant play judo, that Im old, and slow and mostly broken ( for me) and I no longer can roll, wrestle
play judo etc, and that the former super jock in me does this its like breathing.
and that I just “play” with weights and somehow felt like I was on trial, and this is in a room of athletes.
really kind of annoying and more annoying was that I couldnt think of an answer immediately other that ,
“its what I do”
but yet still asked myself
why the hell do I train?
I think meat said it better in that I need to do it.
anyway nice work.[/quote]
I train - therefore, I am.
Bastardized Rene Des Cartes quote - a.k.a putting Des Cartes before the whores.
It’s a pun, son. Now you have to get vaccinated…
DesCartes went to a party at Kant’s house. Kant said to Rene “do you want a drink?”. Rene, an abstainer, was offended and said “I think not”… and disappeared.
Hmmm, I have been asked a million times why I do this. My usual response is ‘what else am I gonna do? take up tap dancing?’ The real answer is I have to. I have always trained for something, since I was a week lad first put in tae kwan do at age seven, I trained with pushups, situps, jumped rope, sparred, etc. Started with the weights 6 days a week at 13. I had one two year period in college where I trained to get small. Another 18 month period in my later twenties where I let work, partying, and chasing tail, override training. In the former I still trained, albeit in a different way, every day; in the latter I hated myself by the end (had some good times though, I won’t lie).
I need to do it. Yeah, that sums it up pretty well.
I train to live.
Was on the verge of running myself into the ground physically and emotionally. Training is taking care of the physical and the emotional is coming along as well with the current changes that are turning out to be positive.
So, yeah, I need to do it.
Bumper plates came today. My shins thank you, Staley Training. No more rolling DLs from angled plates - woohoo!
[quote]DaCharmingAlbino wrote:
Bumper plates came today. My shins thank you, Staley Training. No more rolling DLs from angled plates - woohoo![/quote]
Your dead to me.
just kidding, I MISS bumpers.
eventually I’ll empty a garage and take over.
I train because it makes me happy.