With regards to your squat, what do you attribute most to being able to maintain such back posture and not have that much folding over even when you start to grind. The weight you squat, bench dead is obviously very impressive. But the back positioning and form is so I wonder if there is any back exercise, form tweak or cue that has helped.
[quote]MattyXL wrote:
With regards to your squat, what do you attribute most to being able to maintain such back posture and not have that much folding over even when you start to grind. The weight you squat, bench dead is obviously very impressive. But the back positioning and form is so I wonder if there is any back exercise, form tweak or cue that has helped.[/quote]
Years of Beltless work and weight ab work on top of that.
Monday
Exercise Protocol
Squat:
545x4
615x2
575x4
Bench Press
315x3
365x3
375x3
385x3
365x3x2
Close Grip Floor Press
275x6
315x6
325x6
305x6x2
[quote]detazathoth wrote:
[quote]MattyXL wrote:
With regards to your squat, what do you attribute most to being able to maintain such back posture and not have that much folding over even when you start to grind. The weight you squat, bench dead is obviously very impressive. But the back positioning and form is so I wonder if there is any back exercise, form tweak or cue that has helped.[/quote]
Years of Beltless work and weight ab work on top of that.[/quote]
Perhaps related to this is that I noticed that you are one of the very few raw squatter who push their elbows forward/under the bar during the squat. The cue is/was often pushed by multiply lifters even for raw squats but interestingly almost nobody is doing it.
[quote]infinite_shore wrote:
[quote]detazathoth wrote:
[quote]MattyXL wrote:
With regards to your squat, what do you attribute most to being able to maintain such back posture and not have that much folding over even when you start to grind. The weight you squat, bench dead is obviously very impressive. But the back positioning and form is so I wonder if there is any back exercise, form tweak or cue that has helped.[/quote]
Years of Beltless work and weight ab work on top of that.[/quote]
Perhaps related to this is that I noticed that you are one of the very few raw squatter who push their elbows forward/under the bar during the squat. The cue is/was often pushed by multiply lifters even for raw squats but interestingly almost nobody is doing it.[/quote]
I was taught that keeping your elbows under the bar will cause your hips to drive first out of the bottom of the squat. It will also keep your chest high and prevent you from squatting with your legs first instead of your back. You can see that as soon as my chest is starting to collapse, that I drive them in order to maintain position.
your lifting is always impressive. I’ve been following on ig
how are all your joints holding up?
Wednesday
Exercise Protocol
Deadlift
660x1x2
635x3
635x2
Bench Press
365x4
335x4x3
Pendlay Rows
225x6
215x6x4
I really wanted to double 660 instead of taking it for two singles, but such is life.
[quote]browndisaster wrote:
your lifting is always impressive. I’ve been following on ig
how are all your joints holding up?[/quote]
My joints are doing well, it’s my pecs and shoulders that have been giving me a lot of pain. Benching this frequently and heavy has definitely taken a toll on me.
Exercise Protocol
Squat w/belt, 80lbs of Chains
545x2
585x2
600x2
545x2
2ct Pause Bench
365x2
385x2
405x1
375x2x2
2ct Pause Squat, High Bar and Beltless
405x3
495x3
465x3x3
Exercise Protocol
Squat:
585x2
625x2
585x2x2
Bench Press:
315x6
365x6
346x6
Close Grip Bench:
275x4
315x4
335x4
315x4x3
Exercise Protocol
2ct Pause Squat:
495x3
550x3
565x2
525x3x3 sets
Competition Bench:
315x2
365x2
375x2
385x2
405x1
365x2x3 sets
Snatch Grip SLDL, Beltless
405x4
455x4
495x4
475x4x3 sets
Monday
Exercise Protocol
Squat:
585x3
545x3
Bench Press
315x2
365x2
345x2x4 sets
Close Grip Floor Press
315x5
300x5x3 sets
wow brother you gotta be one of the strongest 198ers in the world.you are gonna total around 1,900 raw classic style,RESPECT! i also compete at 198 but my numbers are not anything even close to yours right now.I got another ten years or so of PRs (im 40)in my lifting career so i may achieve numbers like that one day , probably as a SHW,haha! also in your off season how many times a week do you bench/squat?and what does your assitance wrk look like? thanks man your a beast!
Do you cut out overhead pressing when preparing for a meet because it interferes with bench training ? Not specific enough ?
Also what is your opinion on military press carry over for raw bench press ?
Thanks, great lifting and good luck at your meet.
[quote]serial lifter wrote:
wow brother you gotta be one of the strongest 198ers in the world.you are gonna total around 1,900 raw classic style,RESPECT! i also compete at 198 but my numbers are not anything even close to yours right now.I got another ten years or so of PRs (im 40)in my lifting career so i may achieve numbers like that one day , probably as a SHW,haha! also in your off season how many times a week do you bench/squat?and what does your assitance wrk look like? thanks man your a beast!
[/quote]
I do some sort of Squat variation 2-3 times a week, and I generally do some sort of Pressing every training session whether it’s Bench or Overhead.
Anything that isn’t the actual competition lifts is assistance work, like Squatting with Chains, Deficit Deadlifts, and Board Presses. If you mean nothing like GHR’s and tricep extenstions, I don’t waste my time on that stuff. If you’re interested in strength, think movements, not muscles.
I save that stuff in GPP Workouts that I do in the offseason, but it’s no more than 15-20 minutes, twice a week, at most.
[quote]PHGN wrote:
Do you cut out overhead pressing when preparing for a meet because it interferes with bench training ? Not specific enough ?
Also what is your opinion on military press carry over for raw bench press ?
Thanks, great lifting and good luck at your meet.[/quote]
I don’t really overhead press 8 weeks out or under when I’m peaking for a meet because I rather use that exercise slot for a more specific bench assistsnce lift.
I think Overhead work is important for Bench Pressing, there may not be a direct carryover but having a strong shoulder girdle with strong stabilizers is always a good thing. You can’t get that from Benching alone.
I wasn’t able to Bench double weight on a consistant basis until I brought my overhead numbers up.
Wednesday
Exercise Protocol
Bench Press
315x3
365x3
385x4
395x2
Deadlift w/belt
585x3
605x3
585x3x3
SSB Squat, Beltless
385x5
365x5x5
Exercise Protocol
Squat + 80lbs of Chains
495x2
545x2
565x1
2 Board Bench:
315x2
365x2
Chest Supported Rows:
5 sets of 10, @ 7-8 RPE
Last session before the meet.
Solid total, det.
Damn. Looks like he beat everyone up to the 275’s lol.