Those are some nice GMs!!! Do you find that the pin height you were using has the most carryover to your squat/DL? As opposed to maybe a lower pin height?
[quote]AquaCruzer wrote:
Those are some nice GMs!!! Do you find that the pin height you were using has the most carryover to your squat/DL? As opposed to maybe a lower pin height?[/quote]
I think so, we’ll see. The objective is to save my ass in a squat if I drift forward a little. For what it’s worth, todays squats were pretty easy and I never came forward. I’ll probably switch between pin GMs at this height and SSB box squats and see if there’s improvement in SQ/DL.
Stopping on the pins might also save my spine as I feel reversing at the bottom is the most dangerous part of the lift.
2/28
warm up: lots of light squats, GM superset to 225
squat - belt at 415
135,225,315x5, 365x3, 415x5x3
pin front squat - belt for 275 set (too heavy)
135,185,225x6, 275x3, 225x3x6
step up/SLDL
4x10
stretch
Decent day. Should have done a little more stretching over the weekend to loosen up the hip flexors. First set at 415 was slow but they got progressively faster as my nerves came online. Vid is 4th set I think. Tried out some front squats to pins as an upper back exercise… got tight, stopped on pins, got tight again and came up. Worked pretty well… little quad and a little back work. Harder than a regular front squat; 275 was too much. Did some stepups and SLDLs at 135 to loosen up the hips and hammies.
Squat:
Front squat:
[quote]grettiron wrote:
[quote]AquaCruzer wrote:
Those are some nice GMs!!! Do you find that the pin height you were using has the most carryover to your squat/DL? As opposed to maybe a lower pin height?[/quote]
I think so, we’ll see. The objective is to save my ass in a squat if I drift forward a little. For what it’s worth, todays squats were pretty easy and I never came forward. I’ll probably switch between pin GMs at this height and SSB box squats and see if there’s improvement in SQ/DL.
Stopping on the pins might also save my spine as I feel reversing at the bottom is the most dangerous part of the lift.[/quote]
Right, that is what chaos training is all about haha. I’ve been toying around with GMs from pins, and by toying I mean real light weight. I’m thinking that if I can up my GMs it should help my squat/DL. The hard part is having to use lighter weights when doing GMs.
I’ll definitely being following along to see how you progress.
[quote]AquaCruzer wrote:
[quote]grettiron wrote:
[quote]AquaCruzer wrote:
Those are some nice GMs!!! Do you find that the pin height you were using has the most carryover to your squat/DL? As opposed to maybe a lower pin height?[/quote]
I think so, we’ll see. The objective is to save my ass in a squat if I drift forward a little. For what it’s worth, todays squats were pretty easy and I never came forward. I’ll probably switch between pin GMs at this height and SSB box squats and see if there’s improvement in SQ/DL.
Stopping on the pins might also save my spine as I feel reversing at the bottom is the most dangerous part of the lift.[/quote]
Right, that is what chaos training is all about haha. I’ve been toying around with GMs from pins, and by toying I mean real light weight. I’m thinking that if I can up my GMs it should help my squat/DL. The hard part is having to use lighter weights when doing GMs.
I’ll definitely being following along to see how you progress.[/quote]
Push 'em hard. No one ever got in trouble for having a back that was too strong. Good luck!
[quote]grettiron wrote:
Push 'em hard. No one ever got in trouble for having a back that was too strong. Good luck!
[/quote]
I most certainly will!
back squats looked good, but it looks like you are trying to find your balance after you come up, try not completely locking your knees at the top, if you look at my vids you’ll see i keep a slight bend when i’m straight up. just a thought.
[quote]2-SCOOPS wrote:
back squats looked good, but it looks like you are trying to find your balance after you come up, try not completely locking your knees at the top, if you look at my vids you’ll see i keep a slight bend when i’m straight up. just a thought.[/quote]
Noted, thanks. I will try this.
Dammit, yesterday was supposed to be 5x2x425. I suck at this. Gonna print the spreadsheet and staple it to my wall.
3/1
warm up: mini band stuff, muscle snatch
hang clean and press
95,115,135x5, 165x3, 185x5x2
pullup
BW,25,45x5, 70x3, 100x5x2
seated DB OHP - DB weight
50,60,70x6, 80x5, 65x10,10
cable row - neutral close grip
superset
arm stuff
Clean and press was fun again! 185 was no problem. However the bar did get caught on my pecs on the way up one rep. Also botched another rep off the rack… mis-grooved and grazed my chin. No big deal, just caught it and pressed again. DB pressing was good, arm stuff was great… got a massive pump going.
Had to go early today because I’m getting my woman from the airport later. But apparently at 3:30 the high school kids come in. It wasn’t tooooooo bad… except for that one kid 1/4 squatting 200-something. God damn kid just do a real fucking squat. You’ll get more out of it and won’t set yourself up for wrecked knees and back. Can’t respect a guy that 1/4 squats.
3/3
Worked up to 425x5x2 conventional deads. Pretty shitty day though. Ate some bad food yesterday and it all came out just before lifting time. Supposed to be a sumo DL day but wasn’t up for that. Thinking of moving to 3-days again for the recovery benefits.
M: clean & press
W: alternate Squat/GM and Dead/SSB SQ
F: pin OHP
Upper body could use some extra work anyway.
You’re clearly a pretty strong guy, so if you don’t mind me asking, I’d love to know what you feel helped your squat, bench, and deadlift the most.
SAFETY BAR!
[quote]2-SCOOPS wrote:
SAFETY BAR![/quote]
Lol! I gotta stop pushing the pussy weight and just SSB squat to a box like you. Maybe mix between squat-to-box and box squats. Did 425x1 box squat today as well but it was such a shitty day. Coulda done a few more reps on a good day I think.
[quote]AquaCruzer wrote:
You’re clearly a pretty strong guy, so if you don’t mind me asking, I’d love to know what you feel helped your squat, bench, and deadlift the most.[/quote]
I have no idea. Honestly don’t think I’m very strong at all, especially compared to some of the other beasts on here. Maybe the best thing is to be consistent and have a good reason for every exercise you do. And foam roll + stretch in the morning or a few hours before you lift, then do a decent little warm up immediately before lifting.
[quote]grettiron wrote:
[quote]AquaCruzer wrote:
You’re clearly a pretty strong guy, so if you don’t mind me asking, I’d love to know what you feel helped your squat, bench, and deadlift the most.[/quote]
I have no idea. Honestly don’t think I’m very strong at all, especially compared to some of the other beasts on here. Maybe the best thing is to be consistent and have a good reason for every exercise you do. And foam roll + stretch in the morning or a few hours before you lift, then do a decent little warm up immediately before lifting.[/quote]
Haha fair enough. I appreciate the reply.
[quote]2-SCOOPS wrote:
SAFETY BAR![/quote]
AquaCruzer, I think 2-SCOOPS was giving you the answer to your question when he said this.
[quote]jakerz96 wrote:
[quote]2-SCOOPS wrote:
SAFETY BAR![/quote]
AquaCruzer, I think 2-SCOOPS was giving you the answer to your question when he said this.[/quote]
Haha cool. Hopefully I’ll get a chance to use a SSB in the near future.
3/4
Recovery capacity seems to have evaporated. I’ll wait and see if things improve next week. If not I’ll move to 3 days/week as planned.
Work sets:
pin OHP
185x2,2, 165x2, 175x2, 185x1
chinup
100x2, 110x2, 100x2,2,2
other shit not worth mentioning.
3/7
warm up: lower usual
SSB squat to box
worked up to 405x2, then box squat: 335x5, 385x3, 395x2 blah
rickshaw carries - like a farm walk, but with rickshaw. straps at 605
245,335,425,515x2 trips each, 605x1 trip, 535x1 trip
zercher back raise
BWx10, 135x2x10
pistol box squat
BWx2x10
Cutting working weights hard starting tomorrow. Moving to 3-days/wk next week. Gotta get ahead with the recovery. On the up side, I seem to be filling out a little in the upper body. Also rickshaw walks really hit the mid back hard.