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561

Sunday Feb 9 – HEAVY SQUAT AND DEAD DAY ! third squat session of the week

Box squat ( 2 pads) —band work for back
135x20
225x10
315x5
365x5
405x5
455x1 ( video, should have got more, but lost my groove, mabey never had it :slight_smile:
Free squat
345x3
345x3
345x3
345x3
box+1 pad
345x9----tripple drop, quick as I could
315x6—had to take belt offf couldn’t breath, then
225x11 mother fucker—took 10 min to have a cardiac ar’‘rest’’
Deadlit
225x5
315x5
365x5—no grip today, out of chaulk, and no straps’‘shit’’
385x3—this is the weight I wanted to get a high reps set with, but couldn’t hold on today :frowning:
405x5 rest pause, so 5 singles, becase of grip issue’s

Got the fuck out of the gym, went in pissed off, and left pissed off, got some work in, but nothing was going my way today. Anyway when I started this smolov, russian squatting, or high frequency squatting a couple weeks ago, my goal was to move my max free squat from 405x3 to 450x1-3, so today I decided to see how it felt on my back, haha, wow, it felt like alot of weight. It’s not a good angle but if you look back to the last page, it’s the same box set-up I used for front squats, 2 inches above parelle, Anyway, I’m going to keep squatting 3 times a week, and keep trying 455 for this box set-up until I can get it for 5, then I’ll lower the box. I have a long way to go before I can free squat 455, it felt like a shit ton, but they say the better you can define your goals, the better the chance you’ll reach them. While how better to define your goal, then to put it on your back once a week ") I’m 2 weeks into a 12 week cycle, and I’m going to get this fucker, and I’m going to front squat 315 along the way, just for fun. Shitty day, shitty workout, but still a step closer to my next goal.

On the deads, I have to get some straps, I never have grip issues, even with a bent worn out bar, with no knurling, it’s never bothered me before, but I was doing alot of chins and band work today between stes of squatting, that with the fact that I was out of chaulk, kind of fucked up my plan to do one all out set at 385, rolled with the punches, and got some single’s at 405, so what ever. It’s all about the squat anyways. I look at it like this, if I spent the next 4mths adding 50lbs to my dead, my squat wouldn’t move, but if I spend the next 4mths adding 50lbs to my squat, my dead will move ahead 50lbs as well ( legs are the weak link) so I just have to do enough deadlifting so they hang around. Thats the plan stan. later

562

Ill say this. As long as you attacked it… its just as good as a perfect workout. Your next session wil be phenomenal…at least thats how it works for me.

563

I just watched the vid again, thats the heaviest weight I’ve ever had in my hanging squat rack, I see the whole roof, and rafter system springs up, and down, when I’m unracking, and re-racking the weights. I’m going to have to come up with some supports, or get buried one of these days, when the whole roof comes down on me !

564

Just wanted to stop by and say thanks for the advice on the above-parallel, butt-out squat form.
I was able to squat more weight than I have in a very, very long time!

565

Good stuff bud, you can see better on the video above, this is the highest height I use, I’m about 4 inches above a leagal squat here, this is a heavier increase than ussual, becaue I have a goal at the end of this cycle, but once I get comfortable at this weight, I’ll remove one of the 2 inch pads, 2 inches is a mile when it’s max weight. I’ll then get comfy and remove the next pad. The cooler on it’s own is legal squat height for me, mabey even a little lower, so once I master a weight with just the cooler, I’ll squat with out it.

The key for me is to both follow up these box squats with lots of free squats with a little less weight, and also having another day in the week where I do fee squats with no box, basicaly I’m working at 450 from both ends, working on bringing my free squat up to 450, while I’m working at lowering the box and getting comfy with 450. If someone didn’t have a knee injury, I’m not sure all this is a necessity, but for me, once I start getting over say 85% area my form breaks down enough that my knee takes the brunt of the load, and I’m crippled for a few days after wards. When you have an injury I guess you have to get creative, and find ways to work around it, and still get stronger.

It’s funny for me, even if the box I’m squatting to is well below parelle, if I know it’s there, I can push my butt way back, and keep my lower leg vertical, then if I remove the box, and do the exact same squat without it, my lower leg wants to shoot forward, with lighter weight I can concentrate, and stop this from happening, so I try and keep 1-3 max RM free squat atempts to a min, mabey once a month to see where I’m at. All that really matter’s to me, is I get my 500lb squat at a meet, and whatever I have to do in the gym to build that strength, and stay pain free is what I have to do.

Anyway, the only thing I’d recomend if your going to try this style of training, is to not squat to high, or to low, find a spot around 2 inches below legal parelle, then set a box up about 6 inches higher than this ( this is what I do) breaking that 6 inches down into 1 or 2 inch increments, so you can slowly lower the height, while keeping your exact form ( pain free form) This would give you a cycle, where you could put new weight on your back at top height, then over 4-6 weeks work towards a free squat. This way your only havimng to do a max free squat, once every 4-6 weeks. This works for me anyway. Goodluck

566

Monday Feb 10 Incline workout 531 – 3s week, based on 275

Incline bench--------DB row
135x10------------90x11 ( got 5 sets of 10 last week)
185x5--------------90x11
205x5--------------90x11
225x9--------------90x11 ( did anothet set at 225 because I wanted 10 )
225x9-------------90x27 ( piss off, coul;dn’t quite get 10, even with more rest, fuck)

Dips----------shrugs
mex20------------225-failure
mex20------------295xfailure
mex20-------------365xfailure

Arm work with the bands
100 reps for bi’s and tri’s

Thats it, wasn’t really feeling like working ourt today, but once I got out there I was strong, 225 felt like a toy weight. I purposely set-up my 531 so my incline was light, and my bench was closer to my real max, but geeting 9 reps on 3s day, might be a little to light, what ever. Fuck I wanted that 10 rep set, so I went all out the second time around, and then got exactly 9 again, haha, what a fuckin piss off. Oh well life is good later

Paul Carter, at Lift-Run-bang, has a rant today, where he goes off about, mobility work, foam rolling, and revese bands, fucking awesome, I thought I was the only one that felt that way, worth a read !

567

Good work jake.

Incline strength is another animal. I started directly training it as my 2nd pressday around a year ago. 8 plus reps at 225 most guys would love to have …let alone back to back. Last I repped 225 on incline was last sept. I filmednit and got 12. Haha somethin for you to shoot for bro! For me pausing every rep on every set on Incline builds it more consistently. Then on a heavy week or p.r set go all out non paused. So on my 4 week incline im pausing each rep and doing each set on the minute…come heavy week… I go all out w. 2 min rests. Killer combo for me ! Food for thought .oh…and longer than onenliner post!

568

Holy fuck when did you start writing essay’s :slight_smile: I’m rubbing off on ya !

On an up note, I had my last probation apointment today, I’m still on house arrest for the arson, but I’ve also been on probation for the last year, for a bogus asult, so I’m glad thats over with, one down, and one to go. True story, the first probation officer I had for this asult was asked to write a pre-sentance report for my arson trial. It was 27 pages long, and my lawyer rejected it because he said it was biasd, and he requested an internal audit of the report and my porbation officer. She ended up getting fired over it, because they’re suposed to just state the facts about how your doing, and how your life’s going. This chick goes off in the report about how I’m unrepentant, and un-rehabilitatable ( if thats a word) she recomended in the report that the Judge give me the maximum sentance at his disposal. Anyway chick lost here job over it.

I just never understand how this shit always happens to me. Today in my last meeting with my new PO, we were joking about it, she asked me what I do to make people hate me so much, haha I don’t fucking know. Anyway it’s all over, another chapter in my book, if I ever get around to writing one. Should sue the bitch, but I have too many law suits going on already, I’m trying to make my life simpler, but it aint working. Later

569

Your story just makes me believe even more the gov’t fucks over too many good people and rides them about it for far too long

570

When the supreme court case is over in April, I’ll post the article, it’ll blow your mind, can’t say much till then. I’ll say this my big city lawyer ( 2 hrs away) opened an office here last Aug, and he tells me he’s already gone ahead with 3 more harrasment law suits against the cops here. He can’t believe what kind of shit they’ve been gettiing away with here. There’s only like 3 lawyer’s in town, and they all play by the rules, and plea bargin everything, it’s like Wyat Erapp around here, they’ve been getting away with what ever they wanted for years. They didn’t like me, so tried to drive me and my buisness out of town, so I sued them. Then things got even worse for me, haha, but now my lawyer’s got them on the ropes, and if I can get through this, and get it in front of a real judge ( hense supreme court ) when it’s all over I should be set for life. It’s just the 5yrs of hell I’ve had to live through, April man, fucking April.

No small town judge, that goes fishing on the weekends with the crown. Fucking real judge, in the real city, all these games are over, I just wonder how many people they’ve done this to over the years, that didn’t have my backing, and stupid willingness to fight, no matter the odds. Everyone around me told me to just leave town, my lawyer at one point, my wife, my parents. Everyone told me this was an un win-able fight, but now were on the other side of it, we have good cops willing to testify, we won a battle against a crooked PO. The balls rolling the other way. I may run for mayor when this is over, straighten the whole fuckin town out. LOL Later

Thanks for the rant, I needed that !

571

having fun as usual :slight_smile:

572

I give up on this video shit, stresses me fuckin out, anyway

Tuesday Feb 11-------------------------------- ‘‘Front squatin Tuesday’s’’ ---------------------------------------------------

front squat
135x3x5
185x5
205x5
225x5
245x3
255x3
265x3 ( felt real good, so decided to skip the box, at 275, and go for 3 free squatin)
275x2 went down, and threw the third one on the floor ‘’ Blew it off’’ got the vid, but can’t fucking post it ‘‘fuck’’

I don’t know wheather I more pissed off about blowing the third rep, or fucking around for an hour, on the computer, and fucking i phone, only to see the fucking big T nation symbol. Anyway another day where I didn’t feel like working out, just not into it, but once I got going. The weights felt light today. I was working up in triples, and planning to bring the box out, and front squat 275x5 to the box, just 2 inches lower than last week, ‘BUT’ 265x3 was a joke, and I thought what the fuck, lets just get a triple at 275 ‘’ without the fucking box’’

Ya, well I got one solid rep, then I got a hard rep, then I went for the third one, because I’m a fucking idiot, haha, anyway, went down started coming up, I was getting pulled forward, and just threw the weight on the floor. Whatever, I did video the little mess, but not having much luck today with getting it up. I’ll get my wife to do it latter.

I will say this, my front squat has come a long way in only a few weeks 275 today, felt lighter than 225 did a few weeks ago when I posted my first vid. I’ll get my 5 before March, bet my left nut on it. Move your ass Chobbs, all I gotta do is add a rep a week, for the next couple weeks, and I’m in. Later

573

God I think 2 weeks ago I had the same mindset as you, gonna try and triple 275 and I got one lol I’ll either front or ssb tonight
Edit: Question, what is that huge ring on your finger from

574

Front squat fail

575

So it seems were running neck and neck eh, I felt strong today, thought I’d get the triple without a hitch, but on that third rep, I know it looks like I could have rode it out, but in reality, if I didn’t bail it was going to pull me over forward, so I just let go. I think my back was jus exhausted from all the front squat volume I’d already done.

On my old tooth remover, it’s just somrthing I’ve been wearing for probably as long as you’ve been alive, it was a gift from a mentor of mine a hundred years ago, because I was making him lots of money at the time. Now it’s just part of my being it seems. Later

576

Wedsday Feb 12--------BBing day, shoulder’s and arms------EDT-----------------

Military------ring pull-ups ( EDT–15 min, back and forth for as many reps as possible )
135x10-------mex6
135x8--------mex5
135x9---------mex5
135x7---------mex5
135x8----------mex5
135x6----------mex5
135x7-----------mex5
total - 55-----31-------86 total reps, 1 more rep than last week, believe it or not, 5 less military’s, and 6 more chins

BB curl--------BW skull crusher’s
95x10+10--------mex20
95x10+10--------mex20
95x10+10---------mex20
95x12--------------mex12
total 72-------72---------144 total reps, I was wqatching the time, and made sure I got 4 more reps than last week

This is a refreshing change of pace, think I’m going to keep it in for awhile. I’ve used EDT on some of my clients over the years, and as far as blowing up a muscle group I’ve never seen a better idea. I did the military’s a little different this week, no rest pause, or wave training, and so I got a few less reps on those, but made up for it with chins, so what ever. I feel like the michelin man when I’m done this workout. The only thing with this is the pace, I have to pace myself, because I do have some heart issue’s, same reasons I can’t do 20 rep squats anymore. I just have to watch I don’t get my heart rate to high, thats my cross to bear, other than that love this workout, good pump, and a nice change of pace. Later

Getting old, and working around injuries and health problems suck, enjoy being young and healthy while you can, and mabey take care of yourselves better than I did !

577

I wish id started lifting at 21. Not 31. Tho maybe the lack of mileage combined w. A more mature approach to things will be a blessing…

578

I wish id started lifting at 21. Not 31. Tho maybe the lack of mileage combined w. A more mature approach to things will be a blessing…

579

I may be 40, but they’ve been 40 full year’s to be sure, lived to the fullest you could say, and now I’m doing the best with what I got !

580


Set this up today, and used it sucessfully in my workout, I’ll log that below, I’m fucking beat, I got 365x3x3 normal weight, barely got the last rep, don’t think I hit full depth on the last rep, because I was cooked, but then I set this up, and got another 365x3x3, wheh fuck, cooked my hips and hams, mabey reverse bands aren’t so gay after all:) later