[quote]jakerz96 wrote:
Nice PRs! It was great to see you spit and drool when you squatted with us.
So, when are you going to squat 600? 495 with 150 pounds of chain for 2 means you are probably not far off. What happens when you miss a squat or how do you miss? Do you bow out, upper back fail, or it just doesn’t come up but form doesn’t break?[/quote]
Yeah I was thinking the same thing… very exciting for me. Since doing the Sumo SSB lift I’ve been getting way tighter than ever before in the back, which used to be a weakness (upper back would wink forward and it would turn into a GM). Not sure now, though… haven’t missed a squat since. Really wish I had my camera today because that last rep was slow in the mid-range… but that might have been because the weight was stacking up.
I have a suspicion that my glutes are getting more involved. They are a major muscle group so that might explain why squat and dead seems to be shooting up right now.
But going back to failure mode, if I had to guess, it would be upper back winking forward (losing upper back tightness).
We should all get together and squat again sometime. You all are welcome up here but I have no problem driving/taking the bus down again.
Unfortunately, though I’d love to check out your gym, I can’t really get away much with my wife working, me in graduate school, and our son getting into everything. Love to have you come back down for a squat or deadlift session though.
If upperback tightness is the breaking point you should really try SSB Anderson squats (and SSB upperback GMs sitting on a box with legs straight out and relaxed). Getting tight at the bottom is brutal and the weight pretty much won’t go anywhere if you don’t stay tight. Do you actively engage the lats when you squat (trying to break the bar over your shoulders once you get your upper back set). That could help, especially if you can work your grip in and lock your arms into your lats.
I’m convinced glutes are the key to a great squat. I have no trouble getting them involved when I safety bar squat, but last time I straight bar squatted I couldn’t recruit them as well, but then I haven’t straight bar squatted in quite some time. After this upcoming meet I will remedy that.
I understand and kinda figured as much. You’re a busy man!
Yeah I do try to “break the bar”, usually at the same time trying to pull the elbows forward. This particular point has improved a lot recently actually. The Anderson squats do look effective and I will put them in the “things to try” queue. Probably won’t do a max effort attempt like your 440 haha that looked pretty brutal. It will be interesting to see how they compare to the giant cambered bar GMs (these seem to be mostly a glute/low back movement).
tues 11/8
warm up: AVG traction, mini pull-aparts, shrug, clean, press, muscle snatch
bench
135,185x10, 225x5, 265x3, 285,295,305x1, 265x5,4
inverted row
superset
HS bench
20,15,10,10,9
HS CG row
10,10,10,10,10
chain pushup/cable NG row
3 sets
stretch
Benching was feeling alright so I decided to do some singles. Pretty happy with how it turned out. 305 was a little shaky… I came down too low and did a little shift towards my head just before touching. IDK how people bench to their nips or pecs… I feel like that would be an instant shoulder blow-out for me. At least there is progress though. I think 315 (my ancient PR) is not too far off and once that’s out of the way maybe I can even do better. Cut the 3x5 short at the end. I will start with 225 next time and work my way back up.
Heading east tomorrow to visit my woman so no lifting again until Monday.
305x1
mon 11/14
warm up: lower usual
RDL on box - edit: forgot the 455 set at first
135,225x5, 315x3, (straps) 405x5, 455x3, (belt) 495x1+1, (Rev AVG) 545x2, conv dl from floor: 445x10 T&G
vertical leg press - assume 45lb sled, probably good assumption
225,315,405x15, 495x10 (hurt ankles some, better to use oly shoes)
calf raises
superset
Sissy squat/GHR
3x15
Prowler!
6 or 7 sprints across the parking lot, hands high
stretch
Wasn’t really feeling it today so didn’t push the RDLs at all. First rep at 495 bounced off the pins so I lowered them and immediately did another rep. Reverse bands were seriously slack at the top of 545. Conventional deads felt pretty good; managed to stay really tight and the set was pretty easy. Everything else was meh except the Prowler pushes, which were awesome. My back had freaked the fuck out over the weekend of not lifting but after the Prowler it feels fantastic. Heavy glute activation… pretty much all of my back issues seem to come from the glutes first and hip flexors second.
tues 11/15
warm up: PVC roll erectors, shrug, clean, bottom-half press, press, OH shrug, muscle snatch, scap pullups
seated MP - to chin starting with 155
95x20, 135x10, 155x7, 175x5, 195x3, 205x1.5, 165x5,5,6
pullup
BWx10, 45x7, 70,90x5, 115x3, 70+75x2, 45+75x5, BWx10+
DB OHP - very steep incline maybe 15 degrees from vertical
45,55,65x10, 75,85x5, 65x12
NG CG pulldown - big focus on pulling the handles apart toward the bottom
superset
arm stuff
lean-away lateral raise
short stretch
jaw
Decent pressing day. Got a little greedy with 205 but oh well. DB pressing felt pretty good. Might have to do more lean-away lateral raises to help bulletproof my shoulders… mid delts seem relatively under developed.
You say your back issues come from your glutes first and hip flexors second? How do you mean? I think I understand because whenever I roll my hip flexors I get immediate relief and I’ve started thinking that glute weakness is a reason for my constant low back issues.
Basically…expand on your idea! lol
[quote]165StateChamp wrote:
You say your back issues come from your glutes first and hip flexors second? How do you mean? I think I understand because whenever I roll my hip flexors I get immediate relief and I’ve started thinking that glute weakness is a reason for my constant low back issues.
Basically…expand on your idea! lol[/quote]
So whenever I have low back issues, really digging into the glutes will usually release a massive amount of tension in my low back. Actually, the magic area seems to be the meat between the illiac crest and the greater trochanter (on the femur)… if my back is tight there are almost invariably knots in that area.
When my hip flexors are tight, it seems to make my glutes tight, which then jack up the back as well. But I guess the hip flexors themselves can put a lot of pressure on your spine if they are tight.
Even if weak glutes aren’t the direct cause of your own back issues, they can always be a lot stronger and that will help everything. If I understand correctly, you’re saying that your hip flexors are tightening up in response to weak glutes? That definitely seems plausible.
thurs 11/17
warm up: lower usual
squat-to-box - start with naked short box
135,225,315x5, (add 1") 405x3, (belt) 455,495x1, (add plate) 525x0 - shut it down
giant cambered bar chain suspended GM - 85lb bar
175,265,355x10 - fuck it
prowler - High and low refer to the high and low handles
2xLow, 2xHigh, 2xLow, 2xHigh
cat nap on sandbag
stretch
It would appear I underestimated the destruction that 445x10 set would cause. My erectors are still nuked. Tried to make it work, but just couldn’t get tight and lost a lot of power out of the hole. I think the extra recovery day when squats happen on Monday is essential… so I will squat light this coming Monday to get back on schedule. My back just can’t recover recently, either. Before going back to 3 days/week I will try cutting out all direct back work on Bench day (save for the inverted rows, which are more for the shoulders). So tomorrow is probably going to be super-light and then hopefully I can start killing it again next week.
Low handles on the prowler was brutal. By the end of trip 6 I felt drunk, in a bad way. Immediately after I just curled up to a sandbag downstairs and took a nap. It occurs to me that this is not the proper way to “ease into it” but the cat is already out of the bag so might as well go with it.
I don’t think the 305 bench looked shaky, looked real smooth and good. you def have more there.
[quote]2-SCOOPS wrote:
I don’t think the 305 bench looked shaky, looked real smooth and good. you def have more there.[/quote]
Thanks, I think you’re right about having more in me. Just gotta be smart about it.
fri 11/18
warm up: shrug, clean, press, OH shrug, muscle snatch
bench
135x20, 185x10, 225x7, 275x3, 295,305x1, (add green AVG PMS) 315x4, 345x2, 365x1, (raw) 315x0.8, 225x7
inverted row
superset
incline pushup/lateral raise
4 sets
pec deck flye/rear delt flye
4x10+
stretch
Benching went pretty well. PMS benching went really really well. Missed 315 at lockout so I think my tris were just gassed from the PMS work. Back was feeling way better today, hence why I decided not to take it easy. If things are feeling good again on Tuesday I will hit up the 1 board or chains again for 2-3 reps and then do the regular 3x5 down sets.
PMS BP 365x1:
[quote]grettiron wrote:
[quote]165StateChamp wrote:
You say your back issues come from your glutes first and hip flexors second? How do you mean? I think I understand because whenever I roll my hip flexors I get immediate relief and I’ve started thinking that glute weakness is a reason for my constant low back issues.
Basically…expand on your idea! lol[/quote]
So whenever I have low back issues, really digging into the glutes will usually release a massive amount of tension in my low back. Actually, the magic area seems to be the meat between the illiac crest and the greater trochanter (on the femur)… if my back is tight there are almost invariably knots in that area.
When my hip flexors are tight, it seems to make my glutes tight, which then jack up the back as well. But I guess the hip flexors themselves can put a lot of pressure on your spine if they are tight.
Even if weak glutes aren’t the direct cause of your own back issues, they can always be a lot stronger and that will help everything. If I understand correctly, you’re saying that your hip flexors are tightening up in response to weak glutes? That definitely seems plausible.[/quote]
That makes sense. Whenever I’ve had these back issues I’ve started strengthening another area in response. First it was direct ab work, then it was direct low back work, then it became increased hamstring focus and now I’m assuming it’s weak glutes. What you do sounds like a good plan.
[quote]165StateChamp wrote:
[quote]grettiron wrote:
[quote]165StateChamp wrote:
You say your back issues come from your glutes first and hip flexors second? How do you mean? I think I understand because whenever I roll my hip flexors I get immediate relief and I’ve started thinking that glute weakness is a reason for my constant low back issues.
Basically…expand on your idea! lol[/quote]
So whenever I have low back issues, really digging into the glutes will usually release a massive amount of tension in my low back. Actually, the magic area seems to be the meat between the illiac crest and the greater trochanter (on the femur)… if my back is tight there are almost invariably knots in that area.
When my hip flexors are tight, it seems to make my glutes tight, which then jack up the back as well. But I guess the hip flexors themselves can put a lot of pressure on your spine if they are tight.
Even if weak glutes aren’t the direct cause of your own back issues, they can always be a lot stronger and that will help everything. If I understand correctly, you’re saying that your hip flexors are tightening up in response to weak glutes? That definitely seems plausible.[/quote]
That makes sense. Whenever I’ve had these back issues I’ve started strengthening another area in response. First it was direct ab work, then it was direct low back work, then it became increased hamstring focus and now I’m assuming it’s weak glutes. What you do sounds like a good plan. [/quote]
It’s always something man… the struggle never ends. Good luck, though!
mon 11/21
warm up: lower usual
squat-to-box - start with naked short box
145,235x10, 325x5, 415x3, (add 1") 465x1, (belt) 505x1, (wraps) 555x1 PR, (Rev AVG) 595,635x1 PR
chain suspended sumo SSB lift - can’t really call it a GM, used sumo DL technique
155,205,245,295x10, 335x7+ (maybe 10, lost track)
seated calf raise
superset
HS leg extension/curl
4x15+
stretch
Back was feeling pretty excellent so decided against going light and went heavy instead. Amazing how much fully recovered erectors help the squat. 555 moved pretty smoothly on the way up… descent was a little wobbly though. Probably could have gone a little heavier but decided to do a little more squat building. Might test a new wrapped max before heading back to NH for the winter break. Anyway 635 was also fairly smooth. I feel like a 675 reverse AVG squat is on the horizon.
555x1:
Rev AVG 635x1:
tues 11/22
warm up: bench, shrug, clean, press, muscle snatch, scap pullups
bench
135x15, 155,185x10, 225x5, (1 board) 255x5, 275x285x3, 295x2, (to chest) 235x3x5
inverted row
superset
chain pushups
4x15
pinkies-up lateral raise
4x20
prowler - across the parking lot
8 trips, high handles
stretch
Benching was ok today. Got out of the groove on the first rep of 295 (to far toward feet). 2nd rep was good but I think a 3rd was there if the first rep had gone well. Did not lie down at death’s door after pushing the prowler this time, so that’s an improvement. Massive massive glute pump from those 8 trips though… felt like two christmas hams stuck to my pelvis.
I’m a little concerned that my squats appear to be getting higher somehow. Maybe leaning the lower legs forward too much so the knees drop? IDK but I am a little worried. We will see how well it translates to a free squat next time I test and if things don’t go well I will have to lower the box. Even though it seems pretty low already.
squats are looking strong! and yea it looks like to hit depth your knees do come forward right at the end. i’m not sure of a good way to correct this but hopefully it works itself out during the free squats.
[quote]2-SCOOPS wrote:
squats are looking strong! and yea it looks like to hit depth your knees do come forward right at the end. i’m not sure of a good way to correct this but hopefully it works itself out during the free squats.[/quote]
Yeah I’m thinking that more unwrapped reverse band work might help with the technique, and maybe taking video of warm-up sets for better feedback. We’ll see what happens.
thurs 11/24
warm up: lower usual
sumo dl - deadlift bar
225,315x5, 405x2, 495x1, (belt) 545,585,545x1
squat machine - heavy glute/quad emphasis
4x10
calf raises
superset
sissy squat/GHR
4x15
Deads felt pretty good today. I would call 585 a technical PR as it was wayyyy nicer looking than the last time I pulled (no hitching or stalling). Hips rose a little too fast but they aren’t immediately shooting up anymore which is good.
585x1, clean:
fri 11/25
warm up: shrug, OH shrug, clean, press, muscle snatch, scap pullup, light stretching
seated MP - to chin
95x20, 135x10, 155x7, 185x4, 205x2, 215x1, 225x1 PR, 175x5,5,6
pullup - M = 2x mini band, A = 1x average
BW,M,Mx10, Ax10, M+25x10, M+45x5,5, 90x5, Mx10, BWx15
steep-incline DB press
40x20, 50x15, 60,75x10, 85x7?
CG NG pulldown
superset
2 sets arms, out of time
Good pressing day! 225 was a little notchy on the way up but it went. 175 was pretty easy… seated technique seems to be coming together. If only it carried over to standing (or maybe if I cared enough). Tried something new with the pullups and it went very well. 90x5 felt the easiest it ever has, especially in the top end. I’ll be doing more of these against bands. Great upper back activation.
