[quote]budreiser wrote:
how are your new squat shoes treating you?[/quote]
I’ll be damned, someone is taking a glance at my log!
I love them. I had a some work shoes with about a .75in heel that I was using but my weight would shift on my heels and my toes would rise off the ground or the opposite would happen because it was hard to balance on them.
With these shoes, it’s an efficient push through the entire bottom of my foot and I can use my quads more to push through my heels and midfoot. My feet are locked solid to the ground and I’m not worried as much about weight shifting or my feet slipping causing more flare or even a complete change in position.
I have no idea how good they compare to other weightlifting shoes but these are the wei-rui shoes with the wooden heel. A very small complaint, but if I could change one thing about them I would have them be able to lace up tighter but I do have a somewhat narrow feet so if you have a wider or average foot it’d probably be fine.
ME bench
short pause 1-board
245x1
260x1
290xmiss didn’t pull the bar in hard enough with my lats
290x1 5lb PR
not using weightlifting shoes for benching again
narrow grip ez-bar pull over to 1.5 bp (extra .5 at bottom)
3x8
smith machine rows
135x3x12
delt machine
bicep machine
Yeah I get excited when someone posts in my log too. I got the romaleos pretty recently. I feel a lot more stable than I did in my old skate boarding shoes.
DE legs
low box squat w/ light bands in WL shoes (to be assumed at this point forth)
205x9x2 alternating between narrow, medium, and wide stance
deadlift w/ light bands in WL shoes
345x6x1
shoulder width front squat to parallel
155x3
185x3
205x9
crunches holding foam roller with thighs
Shoes just get better the more used to them I get. Don’t have to sit back as far to open my hips so I stay more upright. True for DL and squat.
DE upper
bench w/ doubled minis
150x8x3
had to really focus hard on the close grips to keep it smooth and explosive
shoulder press
105x5
135x3
155x6
supinated chins (eyes just above bar)
3x11
v attachment tri ext
3x15
ME lower
reverse light band free squat
405x1
440x1 5lb PR
455x1 20lb PR
GM
165x3x10
bulgarian split squat
15/handx3x15/side
abs forback prehab/conditioning effect
ME upper
CGBP
255x1
280x1 5lb PR
pull over to cgbp w/ ez-bar
70x3x9
smith machine row
135x3x10
DE lower
low box squat w/ light bands alternating stances
225x8x2
deadlift w/ light band
365x4x1
front squat
165x5
195x3
225x6
End of Intensification Block!!!
Onto Peaking Block.
The Plan:
Week 1
-day 1 DE upper
DE bench 50 percent just free weight, then work up to 2-3 singles at 90 percent
short pause CGBP to 6-10RM
weighted chins 4x5
-day2 ME lower
ME lower as usual
GM for heavy 4x5
Oly squat 4x5
-day3 ME upper
ME upper as usual
z-press 4x5
bb row 4x5
day 4 DE lower
5x2 free squat only straight weight at 50 percent 2-3 singles at 90-95%
8-10 DL singles at 50 percent
narrow atg front squat 6-10RM
Week 2
day 1 de upper
DE work like last week but only hit singles for 80 percent
RE like week 1
day 2 me lower
work up to heavy singles in special lift
RE like week 1
day 3 me upper
work up to heavy singles in special lift
like week 1
day de lower
de work like last week but work only up 2-3 singles at 80 percent
like week 1
week 3
-only diff is work up to 70-75 percent for singles on de work
week 4
-do 2 mock meets
5-10 singles
50 and 30 percent
RE work for recovery
DE upper
BP
135x9x3 all comp grip
250x3x1 the weight just flew up, actually had to relax lats a little at the bottom to make depth
3-board BP
250x4x5 not too bad, will add 5-10lb next time
weighted chins eyes just above bar
bw 30x5x6 can use more weight next time
ME legs
hip width stance low box squat
315x1
345x1 5lb PR not too bad at all
355x1 15lb PR form was spot on it was just hard with lots of straining once I got out of the hole and bottom position
Strict RDL to nearly mid-shin
315x4x5
barbell back lunges
4x5/leg (10/set)
leg raises
3x15 not challenging at all just helps decompress and align spine along with lower ab activation
ME upper
2-board light touch short pause
275x1
305x1
315x1
2-count pause cgbp
185x4x5
bb row
165x3x5
had 2 more sets in me easy but back is already sore, have work tomorrow, and legs.
DE legs
parallel powersquat
225x5x2
345x1
355x1 did as much knee bend as possible without losing arch in back and weight exploded up
365x1 tried pulling up knees and sitting back at same time and the weight grinded slowly up but still went fairly easy
sticking with pulling knees up as much as I can till I have to sit back to maintain arch
shoulder width full olympic squat
225x4x5
deadlifts
315x10x1 very explosive and clean form
DE upper
bp
135x9x3
225x3x1
3-board light touch (or at least tried)
260x4x5
pull ups
40lbx5x5
really didn’t feel much snap through the workout. just felt like I was grinding and plodding along.
ME legs
hip, hip flexor, and ankle mobility drills
psoas stretching
IT band stretches
front squat w/ 50lb chains
235x4x1
form felt amazing after incorporating these new mobility and flexibility stuff from mobilitywod
RDL to just below mid-shin (if not on platform bar would’ve been touching the ground)
315x6
325x3x5
hip adduction machine both arched back and rounded for dynamic stretching to work out kinks in groin, hip flexors, and psoas
added in some later in the night:
pistols to cushy armchairs in living room at home
bwx3x10
didn’t have mobility and stability in the right places to do them free so I did them to these chairs
ME upper
stretch/mobility’d
-neck, trap/upper back, and arm circles/swings
-hip flexor and ankle and groin opener upper
-same thing except more pigeonesqe
-back twists w/ pvc pipe
-shoulder dislocates w/ pvc pipe
-OH squats w/ pvc pipe
moderate pause one board
265x4x1
not fast but not difficult at all, had really good control of the weight and no form break down
paused 3-count cgbp
185x4x5
last rep was hard
smith machine rows with strict form and constant tension and tight contraction at top
165x5x5
DE legs
free powersquats
225x5x2
325x3x1
olympic squats
235x4x5
deadlift
315x10x1
swiss ball side raises
3x12/side
DE upper
bp
135x9x3
205x3x1
3-board press light touch
265x4x5
chins
45x5x5
ME lower
reverse light band squats
405x5x1
started out rough but last 3 sets were stellar, keep the toes pointed straight and sit into my knees
deep rdls
335x4x5
bb lunges
135x3x5/side
ME bench
touch’n go cgbp
250x5x1
these just popped off my chest into lockout, the eccentric was actually harder, had to pull the bar into me at the bottom so the bar wouldn’t just hang out there forever
2-3 count pause cgbp
195x4x5
smith machine row
185x5x5