This is gonna be good!
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Good luck on your pr’s maN!
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get that KFC PR!!!
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Go get it little piggy 
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Home from testing and I’m gonna sum it up by saying it was a mixed bag.
I’ve got quite a bit to say and probably more to say after some reflection on training/Sheiko and maxing in the coming days so I’ll post up a lift at a time.
So we’ll start with Skwat
Coming in I wanted and was pretty confident I’d get 180kg / 4 plates / 396 lbs and would be happy walking out with it but deep down I wanted to smash 180kg and go for 190kg but didn’t say anything out loud cos I didn’t want to like jinx it lol.
Squats weren’t feeling as clean as last session on Monday but with the power of knee sleeves or at least the little mental boost when I have them on I was feeling pretty confident.
Went 165kg and then jumped to 180kg/396 lbs for a 5kg lifetime PR (Doesn’t sound like much but I was 4-5kg heavier at the time I hit 175kg).
4 plates felt light on the back and during the descent but I hesitated a bit and didn’t hit it as clean and smooth as I’d like.
Looked good on camera though and since it felt good I added 10kg for 190kg / 419 lbs. Was not 100% sure about getting it but was hyped up to attack the weight. Felt heavy and shaky on the unrack so I took my time to settle before dropping into the hole.
Unfortunately one of my side spotters gave the bar a bump so aim not gonna say I got the 190kg squat but I’m confident enough to say that I’d have still got it without the assistance. Would of been a 15kg PR fml
Have a look at the short vid below where I show the squat up until the moment the spotter gives it a touch and tell me if you reckon the squat would’ve been finished off ok.
At the time I didn’t “feel” the assistance and thought it was “all me”. Bit annoyed on watching it back but all I can do is laugh it off (and kill the guy next time I see him lol).
I’ll post more like thoughts on the past few weeks of training or anything else I think of later.
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That was awesome Hamster 
Congratulation on that 4 plate squat is a big one, and it looked easy
Are you sure he touched the bar on the 190 attempt?
It’s hard to say if you would have gotten it… BUT it’s within reach big time.
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Thanks mort.
Looks like he gave it a bump but might be hard to tell because the way I squat there’s always a slow down through the sticking point but once I’m through it’s a snappy finish in the last third of the range of motion (making the lift look easier than it was lol) so it’d look like pretty similar assistance or no assistance.
Did you ask the guy if he gave it a bump?
Nah. Had no clue at the time so didn’t bother to ask
You can see it though right?
Good stuff mane. IMO You probably could’ve got the 190kg without the spotter touching the bar. At the where he comes in you were already through the sticking point. From that point the bar would be grinded a bit further at that speed and then bar speed would increase towards the end. RPE 10 at best tho lel.
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that 180kg looked super nice dude! I really love your squat form…
Anyways, i think you have 190kg in you. Spotter just fucked up… Maybe just squat inside the powerrack, no spotter and retry 190kg!
Excited to see how you did on bench/deadlift…
now i have nothing on you anymore. FUCK
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I definitely think you had the 190kg. Break out the bench vids lol.
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Smashed it mate!
There was no need for the spotter to touch the bar, it was all you piggy!
It was still ‘only’ a gym PR but at least you can be confident of a 190kg squat now.
Also
This? Haha
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Either this or get competent spotters. Pushing up one side of the bar is dangerous anyway, could have thrown you off balance. I heard another guy complaining about someone doing that when he was attempting a bench PR, the bar went sideways and blew out his shoulder. Learn how to dump a squat in a power rack, either pull your hands out and let it fall (probably the best solution considering your upright squat style) or if you tend to fall forward when you fail just do a reverse good morning into the pins. Practice failing with an empty bar or one plate so that you know what to do when shit happens, it could save your life one day.
I think you had that 190kg though, it looks like you lost a bit of tightness but you were 3/4 of the way there before that guy touched the bar. Good squatting.
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If I was you I would based numbers off 190kg, 90% chance it was going up and that 180 looked easy, not even a second attempt.
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By the way, what is your bodyweight right now?
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Nice PR’S!!!
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The morning after and I’m not feeling as beat as I expected
Thanks for the support guys. When I jump on here it’s like having a bunch of gym buddies. Just about as good as having your mates there in person
I’m now 100% sure lol I would’ve had the 190kg but I won’t be telling people I’ve squat 190kg yet.
@Kniebuigkoning pretty sure you’ve repped 180kg before so I can’t say I’ve got you on squat yet lol. Have you squatted more than 180kg for a single? I don’t remember honestly. Give me another few weeks and we’ll see who comes out on top.
@Kniebuigkoning @chris_ottawa @Irishman92 I’ll probably start squatting like in the rack proper from now on.
It’s just force of habit I guess like because I’ve rarely squatted with safeties in the past and I don’t remember the last time I failed a rep (maybe I’ve never failed a squat *gasp) so haven’t had much need either. If I ever failed somehow could’ve just sunk down to ATG pretty comfortably and let the bar roll and drop back off me.
To reiterate I will be in the squat rack from now on tho
@chris_ottawa this morning the scales said 82.5 guinea pigs / kg. Past few days I was eating everything and yesterday there was a lot of Gatorade and pasta so let’s say give or take like 0.5kg.
I’m keen to get a decent bulk in me maybe put on 4-5kg over a few months. Last time I did that I got much stronger and then held onto the strength cutting down then maintained for a bit and here we are stronger overall relatively to body weight and in terms of weight lifted.
Now for some musings on squat training and Sheiko.
Technique wise I think there’s been some gains and a lot has clicked together in the last two weeks so the timing was good on that.
I’ve made steps towards a more low bar position and a shallower higher squat depth. In the past I’ve been squatting more in an Olympic style going deep and high bar and it’s taken a while to break that habit. Divebombing into the hole is something I did before too but I’m going for more of a more controlled but still fast descent now.
Sheiko has been pretty chill on squats in terms of how much work seems to be done but I’ve felt recovered well and ended up with some good gains. If anything I’d have liked more pause squats in the program because I felt they were doing good for me and I had a lot more gains to milk out of them.
Also should’ve done more leg press or some other quad work that isn’t as taxing on the lower back or whole body as back squat. I guess the way I squat quads are the determining factor. I get bigger stronger quads and my squat goes up simple as that (Just Squatting handles the posterior chain work).
Happy with results so far with squat (probably made the most gains out of the powerlifts this training program) and Sheiko style training but I think I could cope with a bit more work and volume and Hypertrophy exercises for quads instead of all those good mornings.
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Awesome work mate.
I only ever squat in a rack with safties… But I don’t have any friends
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