A Slender Man's Log

Training Training Logs
481

  1. First thing I notice… your hips shoot up before the bar starts moving. Making you “good Morning”. This is not optimal if you enjoy having a healthy lower back. You really need to hit your posterior chain more espeacially in strengthening that specific weakness. So I suggest Good Mornings. Maybe swap out a few of your Stiff Leg Deads for a Squat Stance Good Morning and Glute Hams. I also took a quick look and you don’t seem to focus on much Core work I would put some heavy Ab Work and Stability for your core work in.

  2. The very next thing that happens as soon as your hips shoot up your knees cave in. Both putting extra stress where it def does not to be. Not a very strong Squat position and can quickly lead to a MCL tear if not careful. You need to seriously focus on forcing your knees out as hard as possible through out the entire lift. If this is a weakness then train it quickly. Obviously its max effort and your form is obviously gonna break down. Which is what you want so you can see what your weakness is and address it. Then when you max again you most likely find either that weakness has been strengthen and your performance performed but now you have different weakness that needs to be addressed in which case you change your training movements up and improve again. This is essentially the principle behind West Side… Find your weakness crush it till its stronger and your stronger for it.

Check out the Video I just posted and watch the knees stay flared the entire time and chest stays high. Once I begin coming out of the hole the bar is immediately rising with my hips not hips then bar. I am by no means a amazing squatter but, my form is pretty spot on for me atleast. Considering you are squatting without heels and squatting just out side shoulder width your squat and my squat should some what mimic each other.

But great lift man and congrats on the PR keep it going and you will be beast by your 20’s without a doubt in my mind.

482

[quote]Reed wrote:

  1. First thing I notice… your hips shoot up before the bar starts moving. Making you “good Morning”. This is not optimal if you enjoy having a healthy lower back. You really need to hit your posterior chain more espeacially in strengthening that specific weakness. So I suggest Good Mornings. Maybe swap out a few of your Stiff Leg Deads for a Squat Stance Good Morning and Glute Hams. I also took a quick look and you don’t seem to focus on much Core work I would put some heavy Ab Work and Stability for your core work in.

  2. The very next thing that happens as soon as your hips shoot up your knees cave in. Both putting extra stress where it def does not to be. Not a very strong Squat position and can quickly lead to a MCL tear if not careful. You need to seriously focus on forcing your knees out as hard as possible through out the entire lift. If this is a weakness then train it quickly. Obviously its max effort and your form is obviously gonna break down. Which is what you want so you can see what your weakness is and address it. Then when you max again you most likely find either that weakness has been strengthen and your performance performed but now you have different weakness that needs to be addressed in which case you change your training movements up and improve again. This is essentially the principle behind West Side… Find your weakness crush it till its stronger and your stronger for it.

Check out the Video I just posted and watch the knees stay flared the entire time and chest stays high. Once I begin coming out of the hole the bar is immediately rising with my hips not hips then bar. I am by no means a amazing squatter but, my form is pretty spot on for me atleast. Considering you are squatting without heels and squatting just out side shoulder width your squat and my squat should some what mimic each other.

But great lift man and congrats on the PR keep it going and you will be beast by your 20’s without a doubt in my mind.[/quote]

I don’t have much experience with squat mornings, they are meant as a max effort lift/supplemental done for lower reps (3-5 per set) right? If so, I’ll do them on DE day as a supplemental.

On max effort day I’ll do suspended arch back good mornings as a ME lift in my rotation. I already keep arched back (very wide stance) good mornings for high reps on ME day as a supplemental lift. I’ll also start doing heavy (sets of 5) conventional stance good mornings as a supplemental lift on DE day.

After my main supplemental lift I’ll do things such as suitcase deadlifts, one armed deadlifts, suitcase deadlifts out of the rack, and one armed DB carries.

An example ME day could be:
light reverse deadlifts up to max single
Wide stance good mornings 3X10
suitcase deadlift 4X6
Natural GHR 3-4 sets of as many reps as possible without missing any
band good mornings 100 total reps in 2-5 sets meant to just get blood in there

An example DE day could be:
Light band squats 10X2
Doubled light band deads 8X1
squat mornings 3X5
one arm deadlift 4X8
band pull throughs 4X10

How is that lay out of the training? I’ll use this for a rotation:
conventional deadlift to single
free squat (normally wide, but moderate if I cannot get warmed up enough)to single
reverse band deadlifts to double
suspended arch back good mornings to triple
reverse band squats to triple (rotate weekly)

DE supplemental lifts: squat morning, conventional stance good morning, squat mornings again, conventional stance good morning, wide stance good morning, repeat cycle all supplemental lifts kept for three weeks

ME supplemental lift: ultra wide sumo, extra wide stance good morning, deficit sumo deadlifts each supplemental kept for 3 weeks, repeat rotation

Thanks for you help, it is always very appreciated.

DSSG

483

Also, I normally squat wide (like seen on DE day), but I occasionally have my adductors murdered enough that they refuse to get warmed up through using the bar. I’ve actually started doing band adductions, and abductions as a general warm up (forgot to do it that day), and it seems to work for getting warmed up enough for squatting. I believe I have similar issues with a wide stance, I just have a slightly lower sticking point (still above parallel) , and I think less/no knee caving.

484

Personally DE looks good but I recommend to rotate main lifts like this

Week 1 Front Squat Keep torso high- This will force you to keep a upright posture and if you dump forward you will loose the bar
Week 2 Back Squat with Heavy Bands- Keeps you tight and form good in hole but, still allows heavy overload.
Week3 Good Mornings. Do with Squat Stance foot width- Will Target you specific lean over.
Week 4 Front Pause Squats with Light Bands- Same as above just extra variation
Week 5 Back Pause Squats - Forces you to stay perfect in the hole and keep knees out or good chance you will not come up.
Week 6 Rack Pull- Because they are great for lower back strength and hip hinge.
Week 7 No ME only assistance- Because even a freak like you needs a recovery week.
Week 8 Attempt New PR Back Squat - just shoot for 2-5% and be done even if you have some left. 5% PR is over 15lbs for you. That’s huge
Week 9 No ME work focus on ME and pumping blood. Take about 60-70 percent for a max rep set or 2.
Week 10 Repeat bit change movements accordingly.

Assistance Exercises for Squat and Dead 4-5 sets of 6-10. Pick one stay with 2-3 weeks
Good Morning ( not on a good morning or Rack Pull Day )
Hip Thrust
Stiff Leg Deads ( not on Rack Pull Day )
Pull Through

Assistance for Core
Keep your normal stuff but add direct heavy ab work every other ME session
Weighted Leg Raise
Weighted Planks

Upper Back 4-5 sets of 8-12
Barbell Row (only on Squat Varition days)
Pull Ups or Downs
Shrugs

485

I do not have access to any bands over light bands, I will attempt to see if I can get some type of set up where I can have both light, and minis on the bar. Would light bands work if I can’t find a set up for multiple bands? Thanks again, this is extremely appreciated.

So two weeks of it could be:

ME week 1:
ME lift to single
Good morning 5X8
suitcase deadlift 4X6
shrugs 5X12

ME week 2:
ME lift to triple (or single depending on how I feel)
Good morning 5X8 (increase weight)
suitcase deadlift 4X7 (keep same weight, but added reps)
weighted hanging leg raises 4X8
shrugs 5X12

if I had understood you correctly?

DSSG

486

[quote]DSSG wrote:
I do not have access to any bands over light bands, I will attempt to see if I can get some type of set up where I can have both light, and minis on the bar. Would light bands work if I can’t find a set up for multiple bands? Thanks again, this is extremely appreciated.

So two weeks of it could be:

ME week 1:
ME lift to single
Good morning 5X8
suitcase deadlift 4X6
shrugs 5X12

ME week 2:
ME lift to triple (or single depending on how I feel)
Good morning 5X8 (increase weight)
suitcase deadlift 4X7 (keep same weight, but added reps)
weighted hanging leg raises 4X8
shrugs 5X12

if I had understood you correctly?

DSSG[/quote]

Just one core movement on 2nd week. So week 1 use your suitcase deadlifts, week 2 directly hammer and looks great to me from there man. Remember stimulate not annihilate.

Also just string up your light and mini bands the exact same way basically right on top of each other and run them both over the bar. Pretty easy to do.

My pleasure to help not much else I am good at haha

487

AM: extra workout: single leg hip thrusts bwX13, 13

PM: max effort bench:

ME close grip floor press
45X5
95X5
135X5
165X5
185X3
200X3
210X1 missed the second rep, flared way too much at the top
210X1 thought I could get a double, but I guess not
reverse light band JM presses
130X6 1 minute rest
130X6
130X6
130X3
130X4
130X4

strict yates rows
205X15 1 and a half minutes rest
205X9
205X8

wide grip bottom half pull ups
bwX18 1 minute rest
bwX9
bwX9
bwX8

DB rear delt raise
25’sX25
25’sX20
25’sX15
25’sX13

DB curls
30’sX16
30’sX7
30’sX4

Alright training session. I think I’ll take it easy next ME day (maybe three sets of max reps), then go test my bench max the week after.

488

AM: extra workout: single leg hip thrusts 13, 13

DE wide stance squats against light band 155X2 for 8 sets, 45 second rest

DE conv stance pull against doubled light bands 205X1 for 8 sets, 20 second rest

moderate stance squat mornings
220X5 1 and half minutes rest
220X5
220X5

DB single arm suitcase carries
150X1 trip L
150X1 trip R
150X1.5 trip L
150X1 trip R

band pullthrough
two lightsX12 45 second rest
two lightsX12
two lights, 1 miniX12
two lights,1 miniX10

Good session. I liked the squat mornings, and see how they can be useful. They absolutely beat the heck out of your abs, and erectors, and you have to fight hard to keep your arch/stop your abs from caving.

After a little while I figured out how to make the band pull throughs work, I need to hold it at the top, and try not to accidentally jerk the bands/do anything to lose tension.

489

DE bench 135X3 for 8 sets, 45 second rest

seated on floor overhead pin press from mid throat (forgot the name of this)

95X6 1 and a half minutes rest
95X5
95X3

kroc rows
115X21 per side 1 and a half minutes rest
115X10 per side

fat bar wide grip dead hang pull ups
bwX5 1 minute rest
bwX5
bwX4

single arm DB upright row
30X12 per side
30X12 per side
30X12 per side

neutral grip tricep extension, and hammer curl with 3 second eccentric super set
40’sX15, 6 45 second rest
40’sX6, 4
60’sX7, 3

490

yesterday: extra workout: single leg hip thrusts bwX16, 16

491

yesterday: extra workout: single leg hip thrusts bwX19, 19

492

[quote]DSSG wrote:
fat bar wide grip dead hang pull ups
bwX5 1 minute rest
bwX5
bwX4
[/quote]
This shit is no joke. Pullups with fat grips are pretty intense.

493

Am: extra workout: single leg hip thrusts bwX21, 21

PM: max effort squat day

Max effort front squats
45X5
95X5
135X5
165X5
205X3
220X3
240X1
250X1
260X1

conventional stance arched back good mornings
165X10 1 minute rest
165X10
165X10
165X8
165X10

suitcase deadlifts (with 45’s instead of 35’s)
150X6 R 1 minute rest
150X6 L
150X1 R dafuq?
150X1 L

dead hang pull ups
bwX10 1 minute rest
bwX10
bwX8
bwX7
bwX5

Good training today. My sciatic nerve got a little pissy after the goodmornings/half way through the suitcase deadlifts. I’ll post the 240, 250, and 260 pound front squats later.

494

This is my 260X1 front squat. Quote the message if you wish to view it.

DSSG

495

[quote]csulli wrote:

[quote]DSSG wrote:
fat bar wide grip dead hang pull ups
bwX5 1 minute rest
bwX5
bwX4
[/quote]
This shit is no joke. Pullups with fat grips are pretty intense.[/quote]
Strangely the wide grip makes it harder to hold onto too. I’m going to try to get three sets of eight with pull ups like that. :wink:

496

Am: extra workout: single leg hip thrusts bwX23, 23

PM: conditioning

sprints:
4X1200 feet

497

Some good work happening here.

May I ask is there a particular reason you do single leg hip thrusts now and again?

tweet

498

[quote]theBird wrote:
Some good work happening here.

May I ask is there a particular reason you do single leg hip thrusts now and again?

tweet[/quote]
I felt like glutes were growing inactive, and I needed a new exercise for my extra workouts. They seemed like the best fit from what my training on DE/ME days look like.

I’ve also found some nice benefits from doing extra workouts. It gets blood into the muscle, and I don’t get as sore from the same volume. So I would say I do it for recovery, increasing work capacity, and getting extra work in for certain muscles.

I also feel that my abs/back/glutes could be stronger for my deadlift. The first two are heavily covered in my main workouts so I am getting extra work in for the glutes.

499

ME bench, and murdering back/tricep day

doubled mini band wide gripbench press
a shit load of work up sets because I underestimated my strength

185X1
185X2 decided to say eff it, and just do max reps with this weight

reverse light band floor JM press
130X6
130X6
130X6
130X6
130X6
130X6

dead hang pull/chin ups, and cuban press super set
bw wide grip pull upsX10, 55X10 1 minute rest
bw pull upsX10, 55X10
bw wide/neutral grip chin upsX10 55X10
bw neutral grip chin upsX10, 55X10
bw chin upsX10, 55X10 2 minute rest
bw wide grip pull upsX10, 55X10, 1 minute rest
bw pull upsX5, 55X3
bw wide/neutral grip chin upsX3 55X5

DB curls
30’sX17

I went to a water park with a friend, and pretty dehydrated/bumped around so I just got in a lot of work that was low stress on my back (I need to squat/deadlift tomorrow). I decided to do a shit load of pull ups/cuban presses, and try to do 10X10 of each, but it did not work out as planned. I still got in 16 sets of back work, and my supplemental lift 30 minutes after finishing my ME exercise. :slight_smile:

500

AM: extra workout: single leg bw hip thrustsX25, 25

PM: DE squat/deadlift day

DE wide stance squats against light bands 165X2 for 8 sets, 45 second rest 185X2, 205X2

DE conv stance deadlifts against doubled light bands
220X1 for 8 sets, 20 second rest

moderate stance squat mornings
225X5 1 and a half minutes rest
225X3
225X4

DB single arm farmer carries
150X2 trips L 45 second rest
150X2 trips R
150X1.5 trips L
150X1 trip R

squatting band pull through
doubled light, doubled miniX15 1 minute rest
doubled light, doubled miniX12 45 seconds rest
doubled light, doubled miniX10
doubled light, doubled miniX10

I am starting to like pull throughs now, and figuring out how to set them up/do them so they work better. The DE work was fast, and I’ll have two videos up later. One for the straight sets, and one for the two heavier sets.