[quote]chazdaman wrote:
Dude those squats were a grinder. Looked more like @9-10. It also looks like you almost pause in the bottom. I think you would benefit a lot from squats x2-3 @7-8 working on bouncing out of the bottom faster. Your a hell of a grinder, Mike suggests this for grinders (based of FCA). I’ve been doing the same for my DL.[/quote]
I’ve always had in the back in my head that I was more of a grinder. I’m familiar with the recommendation for lifting faster, but never put two and two together. I usually more stable and able to power out of the hole more effectively if my eccentric is slow. But I definitely need to work on being faster.
How does a typical DLing session look like for you when using x2-3 @7-8?
I use a slow eccentric too, but in the bottome I do a quick drop and bounce (maybe an inch) and explode out. Dive bombing is not what I meant lol.
For my DLs I usually stick with @8-8.5. If 8 I’ll stick with that weight until fatigue sets in (5-6%). For example, I did DL against bands saturday, hit my initial at 325x3 @8 and finished I think 3 more sets before I hit @9. I then dropped it to 315 and hit one last set @8.5 before I called it. I think for squat closer to @7 would be more effective. Just based on what I’ve seen Mike talk about.
5x315 @8
5x345 @9 —> set felt good even though back is still a bit sore
5x320 @8.5 —> back was fried here
I think my back got fried from these b/c my butt tucked a bit while approaching the hole. Thankfully no elbow pain today.
SSB DL
6x135 @9
6x135 @8 —> lol felt so much easier than the first set, I suppose I just needed to get used to the lift
6x155 @8
ugly (3ish) x 185 @getting a feel for the movement lol (i.e. I over shot)
12x135 @iunno
Fun movement. Definitely hits the back hard. These hit my hamstrings more than suspended SSB GMs. This is a definite keeper, hopefully it’ll translate to some gains.
Those Safety Squat bar deads are amongst the most ridiculous movements I’ve ever seen! Still, they looked incredibly effective which is the main thing!
[quote]phlegms wrote:
Those Safety Squat bar deads are amongst the most ridiculous movements I’ve ever seen! Still, they looked incredibly effective which is the main thing! [/quote]
haha yeah. They are a bit awkward at first, hopefully it’ll get more ‘natural’.
After some thinking I realized that in addition to my back being not fully recovered from pulling, tightness in the hip flexors and less than stellar anterior hip extension may have added to the butt dipping to make depth.
I probably should’ve spent more time mobilizing what felt tight. Lesson learned.
SSB Squat
5x275 @8.5
3+2 cheater reps x 295 @11 —> freestyled it with some no handle bar tricks
10x225 @8.5
Head ached more while benching, so decided to do some squats instead. Plus my left elbow was iffy while doing bench warm ups. I shall try again tomorrow. Oddly, I’m quite as excited to bench as I used to be. I’ve been looking forward more to squatting and pulling. It’s not necessarily a bad thing, since I really feel that my squat and pull need to improve.
Nothing really structured for this session. With a weekend of travelling I figured I’d do the main lifts today. And do accessories when I get back.
Squat
1x365 @8 —> belt on from here
1x405 @9.5 —> lost tightness out of the hole, therefore need to spend more time there
0x425 @11 —> shouldn’t have attempted this
Squats were meh. My head wasn’t into it. Was focusing on other things when I needed to just chill and squat. Also while warming up, felt like something above my left knee snapped.
SSB DL
6x185 @8
6x205 @8.5 —> so far hips have been going lower than they would be when I actually pull. Not sure if this is good or bad.
6x225 @9 —> ugly set lol
I may try doing these suspended so that I can more closely mimic my starting position. Mid way through these my head started to clear and get into training. Sometimes I try to be calm and relaxed about things like school for the majority of the day, only to start stressing when it’s time to focus about other things.
Doing those suspended would be a great idea. I wish I had that bar now, seems like it would load up your back for a perfect carry over to the DL. Can’t wait to see how it works out.
I noticed that after a number of sets, it became more difficult to find that sweet spot for the bar and back tightness. I’m thinking it’s either a mental lapse or I need moar upper back. Either way something to work on. Tried to focus on breaking at the hips first as opposed to the knees.
Band pull aparts x back cramp
I’ve come to realize that I’d much rather have shorter frequent sessions than a few long sessions. So basically on ‘off’ days, I’ll do a powerlift or two @7-8. For now I’ll probably just be squatting to ease into it and because I like squatting and want my squat to go up.
