Wiex, I think anyone and everyone can and will benefit from doing the breathing at the bottom squats. Read the article on here by Greg Nuckols where he explains the movement and the way it affects you. I think the title is How to gain 100 pounds on your squat.
[quote]gorillavanilla wrote:
Tonight I felt inspired after taking last night off so I made some jumps.
T-Handle Swing:
100 lbs x 2 x 20 reps
Bottom Breathing Squats:
135 x 10(10 breaths on last rep)
225 x 5(5 breaths on last rep at bottom)
315 x 3(5 breaths on last rep at bottom)
430 x 1(5 breaths on last rep at bottom)
Fat Gripz Close Grip Bench Press:
135 x 2 x 6
185 x 3
225 x 2
245 x 1
265 lbs x 1
185 x 10
Fat Gripz Standing Overhead Press:
135 x 6
155 x 3
165 x 2 sets x 3 reps
Svend Presses:
40 lbs(4 plates) x 20 reps
Hanging Leg Raises:
2 x 15 reps
Felt strong and refreshed tonight. I recited Hamlet for a pause while doing my 430 lbs squat:
WOW!
double WOW
Thanks Jack and OG, I’m feeling last night’s lifting from my nose to my toes. Since I have the DOMS there will be lots of rolling and mobility work.
[quote]gorillavanilla wrote:
Wiex, I think anyone and everyone can and will benefit from doing the breathing at the bottom squats. Read the article on here by Greg Nuckols where he explains the movement and the way it affects you. I think the title is How to gain 100 pounds on your squat.[/quote]
Thanks GV. Checked out the article and it sounds like a solid training method. I’ll try and play with it a bit tonight. They sound brutal, so I’m looking forward to it!
I Love the shout -out at the end
“430”
Take that Bishes
[quote]Up wrote:
I Love the shout -out at the end
“430”
Take that Bishes[/quote]
Haha, totally. Such a sick squat. I want to be like GV when I grow up!!!
Thanks Up and Wiex. I guess I got a little pumped up with that squat.
Finished watching my Dolphins beat Indy and was very pleased but my body didn’t want to get lifting. My mind won so the lifting started off pretty well.
T-Handle Swings:
100 lbs x 2 sets x 20 reps
Bottom Breathing Squats:
135 x 10(10 breaths bottom of last rep)
225 x 5(5 breaths bottom of last rep)
340 x 3(5 breaths bottom of last rep)
440 x 1(5 breaths bottom of last rep)
Bench Press:
135 x 10
185 x 3
SlingShot Bench Press:
225 x 5
275 x 1
295 x 1
Incline Dumbell Bench Press:
61 lbs x 3 sets x 10 reps
Overhead Standing Press:
135 x 3 x 5(Feeling worn out)
Sumo Deadlifts:
135 x 6
225 x 3
315 x 3
385 x 2 sets x 1 rep(extemely fatigued and flat-no energy left)
Hanging Leg Raises:
1 x 15
Sumo deads have never been my greatest lift but I think I am going to make a run at doing my heavy work using them for the next couple months to improve this lift and strengthen areas that are weak. Benching was a mediocre performance and OHP were crappy. Just one of those days although the squats were deep and powerful with a long pause and breathing at the bottom.
Don’t even start about the colts, I do think tannehill can be a top 8-10 QB in his prime. How often do you throw in sling shot work? What’s your magic rep number to say “if I get any weight x 3 for example” I can get it for 1 raw
I think Luck is a great QB too but I did like Tannehill’s performance and he is maturing nicely in his 2nd year.
I’m varying SlingShot work in with a different type of bench work almost every night I bench which is 5 to 6 days a week for now. I think the SlingShot gives me roughly 8-10% over my max on the bench so it’s good for overloading and pushing me to accommodate to heavier weight. I do all lifting alone so I am breaking out of the rack and no spot in the power rack so I am forced to adapt.
GV, im just seeing your post and read near the start that you tore your biceps a while back. I tore both of mine dual bilateral biceps tears off of the bone doing some rings. I USED to be a gymnast. Oops. Your obviously well in the safe zone but I hear you on the recovery time. I did mine almost two and a half years ago now.
Couldn’t even go to the washroom on my own! Too much info? Right;) I have since returned to basically full strength. I have augmented how I train for certain things but I would say I am as strong as I ever was and the ol tendons which were bolted on are doing well. A little tight now and then but I can sort that out with a little self care.
Ive been training 20 years and 17 1/2 when I injured myself so I was reasonably strong and I’m back up there. Doesn’t sound like you have any issues with determination amigo but I just wanted to say good on you and not to worry about the biceps;)
Cheers,
Rob
GV- Squats look really strong as always.
Is your “Bulgarian” type training over the last week from a template or did you put it together yourself?
Do you have an idea how long you are going to run it or is it going to be based on how you feel?
Thanks for the encouragement Rob.
Dave, I’m sort of winging it using a Bulgarian approach to my training which is also influenced by Broz and the recent article by Greg Nuckols. I’ve done Bulgarian training before but I wasn’t doing enough recovery, mobility work and it about killed me. Hopefully, now I will be able to do this kind of training for a long time and reap the benefits.
I’m convinced you need to get plenty of rest when employing in order to make it work.
I think it is interesting that most of what I have read from those who have or are currently doing Broz influenced doesn’t make a big deal about mobility work and in some cases even downplay it. Maybe it is just because of our age but I’m with you in thinking there is going to be a need for some mobility work in order to stay healthy enough to make the training effective.
I think downplaying the mobility work is very shortsighted and a clear mistake. I have done the Broz routine in the past and I hurt so badly after doing it for a month or so I had to change routines.
I am sure that some of the folks doing his program are in their teens or twenties. His big lifter, I believe, who is 20 or so, 300 lbs, and squatted 800 without wraps or a belt I believe failed a drug test for a weightlifting competition.
I have spoken to Broz and he seems like a sensible, regular coach/trainer. I believe he is around 40 years old and he told me he was squatting in the high 400’s every day. Not my position to judge but it seems like not doing mobility work with this or any training at our age is just stupid. If you are young maybe you can get away with just lifting but I think that is only possible living in the land of OZ.
Nice freaking work gorilla! That’s some serious volume, I think I would fall over dead.
Way to go!
Nice freaking work gorilla! That’s some serious volume, I think I would fall over dead.
Way to go!
Thanks late2thegame. Took a truck load of enthusiasm, coffee, and supps to get me going tonight but all said and done lifting was good.
T-Handle Swings:
100 lbs x 2 x 20
Bottom Breathing Squats:
135 x 10(10 breaths bottom of last rep)
225 x 5(5 breaths bottom of last rep)
345 x 3(5 breaths bottom of last rep)
445 lbs x 1(5 breaths bottom of last rep)
Football Bar Bench Press-Close Grip:
122 x 10
172 x 10
192 x 3 x 3(Worn out)
Svend Presses:
30 lbs(3-10 lbs plates) x 25 reps
Hanging Leg Raises/Dumbbell Hammer Curls(giant set)
3 x 12/35 lbs x 3 sets x 12 reps
Upper body really taxed tonight. I used a belt tonight for the first time while doing breathing squats on the 445 lbs squat.
Gonna try the Svend Press tomorrow, its a good way to get some shoulder / chest work in w/o going heavy because an Max Effort work is out chest wise. Thanks for this.