[quote]LittleStrick wrote:
Great work! Congrats on getting over the hump![/quote]
Thanks man.Its a major victory for me.Ive got to thank a certain guy who helped me out a few month ago on my form issues.
Great work. That’s a huge squat.
WOW - great job! Jack is right - that is huge!
Very nice job on the squat. How many of our limitations on what we can do are in our own heads? True story: last year when I set up my garage gym, I had a beer or two (not drunk, just relaxed) and I set a raw squat PR because my brain wasn’t telling me I couldn’t. I wouldn’t recommend it generally speaking but it goes to show how much our heads hold us back.
You’ve also left me with a very odd disco/squat vision I’ll have to live with for a while. That’s okay though. I have bleach for stuff like that.
[quote]ouroboro_s wrote:
Very nice job on the squat. How many of our limitations on what we can do are in our own heads? True story: last year when I set up my garage gym, I had a beer or two (not drunk, just relaxed) and I set a raw squat PR because my brain wasn’t telling me I couldn’t. I wouldn’t recommend it generally speaking but it goes to show how much our heads hold us back.
You’ve also left me with a very odd disco/squat vision I’ll have to live with for a while. That’s okay though. I have bleach for stuff like that.[/quote]
First off thanks to jack and dog for the kind words.same to Ouroboro.Yeah its been along time to get over the hump.Part of it was form issues then it became mental due to all the failed attempts.As much as im jacked over the 525 its not going to mean crap unless I hit it or more in the meet in October. But it is amazing how much a certain weight will mess with your head.Now that im over the hump Im just wondering how much my squats will go up over the next few months.But worse case if a hit another hump Ill just go out and buy a few cases of beer for my squat days:)
Well im deloading for the next 7 days whoopy.Anyway all in all this cycle of 5/3/1 went fairly well.I hit a rep Pr on the bench with my axel.Hit a rep PR or at least one since ive been back at it, in the squat.last but not least I nailed 525 on squats yesterday major victory for me.Going into my next cycle no major changes.Im not changing my training max on squats Just bumping it up another 10 lbs like normal.
Ill be staying with the axel for one more cycle and switch over to a normal bar the next cycle.Since I open my mouth and now part of the Mpress race Im going to mess with the rep range on Mpress.After reading a article Windler wrote im going to try this for a little extra volume. Example: on 5 rep week it will look like this 65%x5,75%x5,85%x5,75%x5,65%X5 same for the other weeks.Deadlifts stay the same.Im also getting ready to back on my normal lower carb diet .Ive been eating like a hog as of late and I dont want to do anything extreme to make weight when the meet comes around.
That 300 thing looks interesting. Might be a good goal after 1000 combined. And 525 on the squat? So far to go.
a deload what are you going to do for a whole week dont drop your conditioning youll need it aleast do some liss
Nice cycle bulldog. Keep up the good work and enjoy the deload.
[quote]damutt wrote:
a deload what are you going to do for a whole week dont drop your conditioning youll need it aleast do some liss[/quote]
What’s conditioning?
[quote]username42 wrote:
That 300 thing looks interesting. Might be a good goal after 1000 combined. And 525 on the squat? So far to go.[/quote]
Come join the party!
[quote]Oldman Powers wrote:
Nice cycle bulldog. Keep up the good work and enjoy the deload.[/quote]
Thanks.Normaly I hate deloads but this one might do me some good.
7/21/10
DELOAD:
warm up: nothing
Mpress:barx10
95x5
115x5
140x5…yeah that one was a real grinder
Pulldowns:3x10x170
Pushdowns/thick rope curls super set:2x10Xsome weight
mini-band pull aparts:2x25
standing ab cruches: light and medium band together 6x10…this was the only thing that came close to work
Needless to say this wasnt a barn burnner .
My lawn mowing hating dog.
Need advice from my fellow lifters in regards to putting “walk outs” into my current program or not.After last weeks squat test I feel I need to do someting to condition my upper body and my mind to take heavier weights.Anyone has any ideas on how I should go about it?
Well…I am not an “experienced” lifter. But, I was having issues with my squat being stuck, when I was still squatting. What I did, to get my body and mind used to heavier loads was this…
After doing my typical squat sets, which, at the time, did not exceed 405#, I added in sets that started with high partials and ended in a walkout. These were done in the rack, to pins.
For instance
Last set of full ROM - 405x1 or 2
Partials - 455x5 for an 8-10" ROM
475x5 for 8-10" ROM (if possible) or 6-8" otherwise
500x5 for 6-8" ROM
545-585 for a walkout
Obviously, you would want to use heavier weights. And I tended to keep the weight the same, on the partials, from week to week. If I got to a point that a weight was not providing enough stress, I increased the ROM, not the weight for that set. (got to doing 1/2 squats with 455) This was because my max was 420#. Everything was already heavy enough to make me grow. So I worked on getting these supra maximal weights with larger and larger ranges of motion.
I did this for 4-5 weeks. As I said, starting max was 420#. Post “cycle” max was 445#. 25# for a month’s worth of work seemed pretty good.
This was my playing around and looking at new ways to train. Once my back gets back online, I will be returning to this.
Edit: I guess I should add, in case it is pertinent, that my weak spot is a few inches above parallel. I am pretty strong in the hole. If the bottom is your weak spot, it might not be as much help. But it still puts you under load.
7/23/10
DELOAD
Warm up : pvc roller…lots and lots glutes and hammies tight ass hell
standing ab crunches/band GM’s 3x10
light stretching
Deads:135x5
225x5
275x5
325x5…Thank God im deloading hammies still beat up from squats monday
Axel bench:barx10
95x10
135x5
175x5
205x5
Bench sit ups:2x25
That was it back to the real work monday.Getting ready to eat a philly steak pizza.After this week pizza eating will go bye bye.
Congratulations on a successful deload. It is likely the most challenging part of lifting.
I love your dog. He clearly has the same feeling about the lawnmower that my cats (and kids) have about the vacuum.
I’m glad you asked the walkout question. Petes answer was great. After this meet, I may add in partials and walkouts. I haven’t done them in a while and it sounds like it makes a lot of sense.
I try to deload every 5th week or so. I find it keep me fresh.