I used to post in the Strength Sports and Bodybuilding forum a lot…
Let’s not forget some of the hilarious stories from the Squat Rack Curls thread as well.
Just wanted to say though that I’ve been following (lurking about) your log for a little while now and have put some of your advice to work with great success. Granted I’m not “Over 35” but this type of info can be used by anyone. Thanks again and keep up the great work.
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you have been lurking for awhile:) i haven’t posted in the Squat Rack Curl for awhile.
this week was a sort of test on the bench and squat. unfortunately my chest isn’t fully healed. the good news is that i can up to about 90% without pain.
i benched on monday and worked up to 495. all the sets leading up to it felt fine but i got a sharp pain on 495. tonight we squatted and all the warmup sets felt fine. on my set of 600 i felt that same sharp pain.
I’m going to keep my working sets below 90% until i’m fully healed up.
i’ve made a few observations this week as well. we used bands pretty much exclusively this past cycle. i’ve noticed, as well as my training partners, that we’ve gotten stronger from them but the stabilizer muscles haven’t gotten needed work. on bench, my bar path wasn’t consistant. the same thing, but not to the same degree happened with squat. the bands seem to keep me in a fixed range of motion, somewhat like a machine. to remedy the situation, i’m going to incorporate bands and straight weight work in the same session.
Lastly, I’ve noticed that i get stronger when i bench and when i squat. that may sound self explainatory but what i mean is that i need to do full ROM squatting and bench to get stronger at them. as for deadlifts, the opposite holds true. if i deadlift too much i get weaker.
anyway… enough rambling. this is what i did tonight.
squats- full ROM- paused at bottom for count of 2
0x10
135x10
225x10
315x6
405x2
495x1
600x1-this was supposed to be a set of 4. it will be soon:)
step ups-approximately 6 inches. IMO, most people do these too high. if done too high it puts a ton of stress on the groin muscles and can lead to injury. 6 inches is a good height. i wouldn’t go above 9 inches.
315x15x3
superset - sissy squat machine and hyperextensions
squats- full ROM- paused at bottom for count of 2
0x10
135x10
225x10
315x6
405x2
495x1
600x1-this was supposed to be a set of 4. it will be soon:)
Nice.
What’s the 600x4 in relation to your 1RM or x-rep max?
“405x2” is my next milestone, having achieve a relatively measly 405x1.5 (1 plus negative…)
This is inspirational for real. [/quote]
when i’m completely healthy I’m good for a 700lb squat. i have a vid in my youtube of 675x1. 600x4 paused on pins would have been a PR for reps.
405 x 2 is an awesome squat. one of my training partners hit an ugly squat PR tonight. he hit 415x1. we are going to do paused squats to pins as our first ME for this next four week cycle. He needs to build confidence coming out of the hole. there’s no better way to do that then to spend a lot of time down there:)
squats- full ROM- paused at bottom for count of 2
0x10
135x10
225x10
315x6
405x2
495x1
600x1-this was supposed to be a set of 4. it will be soon:)
Nice.
What’s the 600x4 in relation to your 1RM or x-rep max?
“405x2” is my next milestone, having achieve a relatively measly 405x1.5 (1 plus negative…)
This is inspirational for real.
when i’m completely healthy I’m good for a 700lb squat. i have a vid in my youtube of 675x1. 600x4 paused on pins would have been a PR for reps.
405 x 2 is an awesome squat. one of my training partners hit an ugly squat PR tonight. he hit 415x1. we are going to do paused squats to pins as our first ME for this next four week cycle. He needs to build confidence coming out of the hole. there’s no better way to do that then to spend a lot of time down there:)
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