[quote]ajweins wrote:
Do you keep the same stance for regular squatting without the box?[/quote]
All of the mobility work I have been doing has given me superhuman flexability in my hips. When raw squatting, I will bring my feet in maybe and inch each. Box squats and suited sqauts are done very wide about 90% of the time.
Thursday-7-7-11- RE
Sqwatzz- 135- to a low box for 50 reps, no box for 50 reps
Snatch Grip Shrugs- 225x4x15=60 total reps
Stretched a whole lot.
[quote]StormTheBeach wrote:
All of the mobility work I have been doing has given me superhuman flexibility in my hips. When raw squatting, I will bring my feet in maybe and inch each. Box squats and suited squats are done very wide about 90% of the time.[/quote]
Storm - I wonder if you could offer some advice, I have been following the MWOD for a while and working on some distraction etc on my hips using the bands. I went at it pretty hard and ever since, when I get in the bottom position of the squat I have a sharp pain in my hip!
Do you think it was just from a bit of over-exuberence on my part? I have never had any sort of issue before…
[quote]StormTheBeach wrote:
[quote]ajweins wrote:
Do you keep the same stance for regular squatting without the box?[/quote]
All of the mobility work I have been doing has given me superhuman flexability in my hips. When raw squatting, I will bring my feet in maybe and inch each. Box squats and suited sqauts are done very wide about 90% of the time.[/quote]
Thanks. I guess I have some work to do. I am a total quad squatter, but am kinda like you in that I am focusing on some raw numbers now, but will inevitably get into some gear. I need to get some form of posterior chain (and triceps).
Not sure what your meet schedule looks like for the next while but I am planning on doing raw nats next year in Texas. You should go.
[quote]ajweins wrote:
[quote]StormTheBeach wrote:
[quote]ajweins wrote:
Do you keep the same stance for regular squatting without the box?[/quote]
All of the mobility work I have been doing has given me superhuman flexability in my hips. When raw squatting, I will bring my feet in maybe and inch each. Box squats and suited sqauts are done very wide about 90% of the time.[/quote]
Thanks. I guess I have some work to do. I am a total quad squatter, but am kinda like you in that I am focusing on some raw numbers now, but will inevitably get into some gear. I need to get some form of posterior chain (and triceps).
Not sure what your meet schedule looks like for the next while but I am planning on doing raw nats next year in Texas. You should go.[/quote]
I plan on it actually. I would like to do both raw and mens open nationals. I got a 1923lb total at a small local meet and that would have been good for 2nd at open nationals this year. I have not trained for a raw meet in a while, last time I did one I got like 1800 something. I should get back to my raw roots.
Funny you say posterior chain and tricpes. My middle/upper back and tri’s are definitely holding my back. If you figure out how to make those stronger, please let me know. haha.
[quote]Adam-F wrote:
[quote]StormTheBeach wrote:
All of the mobility work I have been doing has given me superhuman flexibility in my hips. When raw squatting, I will bring my feet in maybe and inch each. Box squats and suited squats are done very wide about 90% of the time.[/quote]
Storm - I wonder if you could offer some advice, I have been following the MWOD for a while and working on some distraction etc on my hips using the bands. I went at it pretty hard and ever since, when I get in the bottom position of the squat I have a sharp pain in my hip!
Do you think it was just from a bit of over-exuberence on my part? I have never had any sort of issue before…[/quote]
It does not take long to improve mobility. Being able to perform heavy work through the new range of motion or the new leverages you’ve aquired takes a long, LONG time. For example, you have been hammering the distraction on your hip, opening up and activating your external rotators and high hamstring complex. Now more stress is placed on your internal rotators through your new range of motion and they are now forced to do more muscular work. If they are weak and in a contstantly shortened state, adding some extra stretch because everything else is now mobile is going to add stretch and tension to a muscle that doesnt want to stretch. Same applies to your hip flexor complex too. Anyway, what I am trying to say is take your time working into a new stance or squatting position (this is where boxes should be used) and make sure you are working every aspect of your mobility not over doing it on one are in particular.
Does any of this make sense? somethimes I just type things and I don’t really know how it sounds to other people. haha.
Your squat vid made it on elite. Congrats on being famous.
[quote]StormTheBeach wrote:
It does not take long to improve mobility. Being able to perform heavy work through the new range of motion or the new leverages you’ve aquired takes a long, LONG time. For example, you have been hammering the distraction on your hip, opening up and activating your external rotators and high hamstring complex. Now more stress is placed on your internal rotators through your new range of motion and they are now forced to do more muscular work. If they are weak and in a contstantly shortened state, adding some extra stretch because everything else is now mobile is going to add stretch and tension to a muscle that doesnt want to stretch. Same applies to your hip flexor complex too. Anyway, what I am trying to say is take your time working into a new stance or squatting position (this is where boxes should be used) and make sure you are working every aspect of your mobility not over doing it on one are in particular.
Does any of this make sense? somethimes I just type things and I don’t really know how it sounds to other people. haha.[/quote]
No, that was very clear - good answer, I hadn’t thought about it like that actually! Makes perfect sense. Thanks.
[quote]ajweins wrote:
Your squat vid made it on elite. Congrats on being famous.[/quote]
Sweet! Does that mean I get a discount now? I just bought a pair of the Jack Briefs to mess around with… I sure could have used a discount on those.
The Jack briefs are the orange ones right? I want some. Only because the color looks so obnoxious.
I don’t know if you’ve posted specifics about your hip mobility work already, but I am curious about it. Care to share? My raw squat stance looks like something a normal person would take equipped so everything kind of takes a beating. I have my little routine but I feel like there’s more I need to be doing. Or maybe its just a frequency thing. Or maybe I should just do my own damn research and figure things out for myself.
[quote]buckeye girl wrote:
The Jack briefs are the orange ones right? I want some. Only because the color looks so obnoxious.
I don’t know if you’ve posted specifics about your hip mobility work already, but I am curious about it. Care to share? My raw squat stance looks like something a normal person would take equipped so everything kind of takes a beating. I have my little routine but I feel like there’s more I need to be doing. Or maybe its just a frequency thing. Or maybe I should just do my own damn research and figure things out for myself. [/quote]
Yes! Those are the orange ones. I’m glad someone else shares my enthusiasm for dressing like an asshole at powerlifting meets. haha. I got to see Brian Carroll and a couple other EliteFTS guys use them when they first came in. They look absolutely ridiculous. I think Brian worked up to an easy 1030 or 1050. It was awesome. It’s funny that the first thing I thought when I saw them was metal makes the King line thats all black, the Jack line thats all orange, so are they going to come out with pink Queen powerlifting gear? I would totally get a pink deadlift suit.
Anyway, go to www.MobilityWOD.com. Thats where I get all of my exercises from. The last 50 or so episodes have been pretty good becuase they guy who makes them, Kelly Starret, has started working with a bunch of very strong powerlifters, like Donnie Thompson and Mark Bell. A lot of the recent hip mobility is geared directly towards squatting. Check it out, fair warning though, it gets very addictive.
Friday- 7-8-11- DE Upper
Obese Bar Bench- 165x10, 205x10, 255x5, 315x16
1 arm DB Row-110lbs 3x30seconds<~~~ this was brutal
Supersetted with
Tri-Push Downs-Green x3x20
Face Pulls- Green- 3x20
Obese Bar Wide Curls-75lbsx30
Some Weird OH Band Curl Thing- Lightx5x10/10s rest
Tons of shoulder traction/distraction
Tons of band hip mobility
Tons of food until I slip into a coma
I’ve been saying that someone needs to come up with pink gear for quite a while now. Maybe orange is one step closer. There’s a girl that competes in the SPF that has a zebra print Leviathan. I want it. I think I read that the Jack briefs are even thicker than Aces? That alone seems ridiculous.
I’ve heard of Kelly Starret before but I’ve never seen that site. Looks like a good one. Thanks!
Titan has pink gear!
With 9 weeks left to go until Push Pull Nationals, I thought I would get all of my training organized a little better. I have a lot of ideas and have been reading/watching everything I can get my hands on. More so now than ever because I have been trying to rehab a torn ham bone/adductor magnus. My plan for the next 9 weeks is still rooted with the westside methods but I love the block periodization methodologies too. So far, what I have been employing, is working very well. So, here it is:
Block 1: Accumulation- High Volume, Highly Concentrated Loading- Weeks 11,10,and 9.
Max Efforts: No accomodated resistance, 3-5 rep max’s or high rep max’s on main lifts, no gear
Dynamic Efforts: Lactate Tolerance Training- Switch bars every week, at least 50 total reps in the shortest time possible with 50% of max based on the bar being used. Week 11 & 10= Squats, Week 9= maybe deadlifts if my hamstring can take it. For Bench: Week 11= Log, Week 10= 315 rep max, Week 9= Fat bar or boards or something
Repeated Efforts: 3-4 exercises. Either done for 60 total reps in however many sets are needed or done for time under tension (3 sets of 30-40 seconds of all out effort). These exercises are usually very general and do not mimic the main competition lifts. The purpose is to develop weaknesses/get swole, bro.
Extra Workouts: Completely geared towards adaptation. Competition lifts for at least 100 reps. Sled pushing/pulling with light weight and long durations.
Week 8: Deload- 50% on competition lifts for 5-6 sets of 1 to 3 reps depending on the lift/how shitty I feel. Repeated Efforts will be dropped down to 1 or 2 sets, shooting for 30 total reps.
Block 2: Transmutation- Moderate Volume, High Intensity- Week 7,6, and 5
Max Efforts: 1 rep max’s- Use of bands and chains- Use some gear
Dynamic Efforts: Speed Strength:
Squat Wave: 50%, 55%, 60% bar weight- 25% band tension, 12x2, 12x2, 10x2
Deadlifts: 70% w/ rev. bands, 40% with m.mini, 50% with mini, 12x1, 12x1, 10x1
Bench: 40% for 12x3- Changing bars and resistance every workout
Repeated Efforts: 1-2 Specific Exercises that mimic the competition lifts for 40 total reps
Extra Workouts: Sled pushing/pulling heavy weights for short distances, more intense work with the competitiong lifts
Week 4 Deload: 60% for 5-6 sets of 1-3 reps. Repeated efforts will be dropped to 1-2 sets of 20 total reps
Block 3: Realization- Low Volume, High Intensity- Week 3, 2, and 1
Max Efforts:
Week 3: Same as block 2
Week 2: Work up to 90% on competition lifts
Week 1: Meet Week- Mobility, light assistance work- Sunday- Work up to 70% on comp lifts, Wednesday- 30% 10x1
Dynamic Efforts:
Week 3:
Week 2:
Week 1:Meet Week
Repeated Efforts: 1 Specific Exercise for 20 total reps
Extra Workouts: Sprints for short distances.
Left the week 3 and 2 blank because I have no idea what I am doing for them yet. One idea is to work up to a weight where speed begins to slow, which for me will be around 90-95% of whatever my max is. Another is to drop the bar weight to around 40% for everything, increase the band tension a little and go 50 billion miles an hour. I got plenty of time to figure it out.
[quote]StormTheBeach wrote:
Lactate Tolerance Training- Switch bars every week, at least 50 total reps in the shortest time possible with 50% of max based on the bar being used.[/quote]
Do you mind discussing this is a bit, as to what it is meant to accomplish and why you are including it in your programming.
Also, loving the programming write up. Its very insightful to see how high level guys think about and plan their training.
[quote]ajweins wrote:
[quote]StormTheBeach wrote:
[quote]ajweins wrote:
Do you keep the same stance for regular squatting without the box?[/quote]
All of the mobility work I have been doing has given me superhuman flexability in my hips. When raw squatting, I will bring my feet in maybe and inch each. Box squats and suited sqauts are done very wide about 90% of the time.[/quote]
Thanks. I guess I have some work to do. I am a total quad squatter, but am kinda like you in that I am focusing on some raw numbers now, but will inevitably get into some gear. I need to get some form of posterior chain (and triceps).
Not sure what your meet schedule looks like for the next while but I am planning on doing raw nats next year in Texas. You should go.[/quote]
I’ll be at raw nats next year as well so it would be cool if there was a T-Nation gathering. Your issues looking into gear are ones I’ve just begun to encounter myself aj, I strongly recommend you find a gym with a GHR if you don’t have one available it pretty much hands you a posterior chain in exchange for tears and awful.
Also I believe the tricep emphasis from shirted benching is different from raw benching every one of the times I’ve been in a shirt (a grand total of 6 days so grain of salt here) I personally get serious and noticeably deeper soreness in the medial portion of my tricep where I have less development whereas all of my training partners who are experienced shirted benchers seem to have more mass there and tend to do more assistance work that seems more targeted. This could just be my personal weakness and experience but it’s definitely a different world from raw benching.
[quote]StormTheBeach wrote:
With 9 weeks left to go until Push Pull Nationals, I thought I would get all of my training organized a little better. I have a lot of ideas and have been reading/watching everything I can get my hands on. More so now than ever because I have been trying to rehab a torn ham bone/adductor magnus. My plan for the next 9 weeks is still rooted with the westside methods but I love the block periodization methodologies too. So far, what I have been employing, is working very well. So, here it is:
Block 1: Accumulation- High Volume, Highly Concentrated Loading- Weeks 11,10,and 9.
Max Efforts: No accomodated resistance, 3-5 rep max’s or high rep max’s on main lifts, no gear
Dynamic Efforts: Lactate Tolerance Training- Switch bars every week, at least 50 total reps in the shortest time possible with 50% of max based on the bar being used. Week 11 & 10= Squats, Week 9= maybe deadlifts if my hamstring can take it. For Bench: Week 11= Log, Week 10= 315 rep max, Week 9= Fat bar or boards or something
Repeated Efforts: 3-4 exercises. Either done for 60 total reps in however many sets are needed or done for time under tension (3 sets of 30-40 seconds of all out effort). These exercises are usually very general and do not mimic the main competition lifts. The purpose is to develop weaknesses/get swole, bro.
Extra Workouts: Completely geared towards adaptation. Competition lifts for at least 100 reps. Sled pushing/pulling with light weight and long durations.
Week 8: Deload- 50% on competition lifts for 5-6 sets of 1 to 3 reps depending on the lift/how shitty I feel. Repeated Efforts will be dropped down to 1 or 2 sets, shooting for 30 total reps.
Block 2: Transmutation- Moderate Volume, High Intensity- Week 7,6, and 5
Max Efforts: 1 rep max’s- Use of bands and chains- Use some gear
Dynamic Efforts: Speed Strength:
Squat Wave: 50%, 55%, 60% bar weight- 25% band tension, 12x2, 12x2, 10x2
Deadlifts: 70% w/ rev. bands, 40% with m.mini, 50% with mini, 12x1, 12x1, 10x1
Bench: 40% for 12x3- Changing bars and resistance every workout
Repeated Efforts: 1-2 Specific Exercises that mimic the competition lifts for 40 total reps
Extra Workouts: Sled pushing/pulling heavy weights for short distances, more intense work with the competitiong lifts
Week 4 Deload: 60% for 5-6 sets of 1-3 reps. Repeated efforts will be dropped to 1-2 sets of 20 total reps
Block 3: Realization- Low Volume, High Intensity- Week 3, 2, and 1
Max Efforts:
Week 3: Same as block 2
Week 2: Work up to 90% on competition lifts
Week 1: Meet Week- Mobility, light assistance work- Sunday- Work up to 70% on comp lifts, Wednesday- 30% 10x1
Dynamic Efforts:
Week 3:
Week 2:
Week 1:Meet Week
Repeated Efforts: 1 Specific Exercise for 20 total reps
Extra Workouts: Sprints for short distances.
Left the week 3 and 2 blank because I have no idea what I am doing for them yet. One idea is to work up to a weight where speed begins to slow, which for me will be around 90-95% of whatever my max is. Another is to drop the bar weight to around 40% for everything, increase the band tension a little and go 50 billion miles an hour. I got plenty of time to figure it out. [/quote]
Just curious what you’re weighing in at now, the amount of volume you do coupled with conditioning work is pretty awesome and your programming knowledge and efficacy is fucking dandy I’m curious how you settled on changing bars every week for the second block on speed bench work, I’ve never heard of that so I am assuming it is something you’ve found to work for you but now I want to try it, sounds fun. Good luck at nationals… And sorry for the log hijack.
[quote]theuofh wrote:
[quote]StormTheBeach wrote:
Lactate Tolerance Training- Switch bars every week, at least 50 total reps in the shortest time possible with 50% of max based on the bar being used.[/quote]
Do you mind discussing this is a bit, as to what it is meant to accomplish and why you are including it in your programming.
Also, loving the programming write up. Its very insightful to see how high level guys think about and plan their training. [/quote]
Well, there are a couple of reasons. A big one being GPP. By the time you get to your 15-16th set of 2 or three, you have fallen off Prelipins Table. You have to be in pretty good shape to do this style of training in the first place but it will definitely help “kick start” a new training cycle and get you ready for more intense work later on. 50 reps of 50% in less than 20minutes (what I shoot for) is a lot of work.
Another reason, lactate stimulates 2 things. Pain and growth hormone release. Both are very good for powerlifting. When you keep the reps to 2 or 3 per set and limit the rest, it isn’t the pain you would normally associate with lifts (i.e. a sweltering pump). It is more like someone has pulled of your skin off and is using a flaming hammer and chisle on every single one of your muscle fibers. This is a good feeling to get used to because it feels very similar to a secnod or third attempt grinder in a meet.
You actually adapt to the relatively quickly. 2 weeks is usually enough to get good gains. I just like to keep doing this training until it doesnt feel like I am dying while performing it. For example, this time around, the cambered squat bar week 1 felt horrible and I wasn’t sure if I was going to be able to get all 25 sets. Week 2, the safety squat bar, felt fine and I had a lot of gas left in the tank. So, I will probably ditch it or switch to deadlifts this week. I havent decided yet.
There are a bunch of other adaptation related answers and reasons for doing this but the ones I mentioned are the most important ones to me.
[quote]BEAR BORN wrote:
[quote]StormTheBeach wrote:
With 9 weeks left to go until Push Pull Nationals, I thought I would get all of my training organized a little better. I have a lot of ideas and have been reading/watching everything I can get my hands on. More so now than ever because I have been trying to rehab a torn ham bone/adductor magnus. My plan for the next 9 weeks is still rooted with the westside methods but I love the block periodization methodologies too. So far, what I have been employing, is working very well. So, here it is:
Block 1: Accumulation- High Volume, Highly Concentrated Loading- Weeks 11,10,and 9.
Max Efforts: No accomodated resistance, 3-5 rep max’s or high rep max’s on main lifts, no gear
Dynamic Efforts: Lactate Tolerance Training- Switch bars every week, at least 50 total reps in the shortest time possible with 50% of max based on the bar being used. Week 11 & 10= Squats, Week 9= maybe deadlifts if my hamstring can take it. For Bench: Week 11= Log, Week 10= 315 rep max, Week 9= Fat bar or boards or something
Repeated Efforts: 3-4 exercises. Either done for 60 total reps in however many sets are needed or done for time under tension (3 sets of 30-40 seconds of all out effort). These exercises are usually very general and do not mimic the main competition lifts. The purpose is to develop weaknesses/get swole, bro.
Extra Workouts: Completely geared towards adaptation. Competition lifts for at least 100 reps. Sled pushing/pulling with light weight and long durations.
Week 8: Deload- 50% on competition lifts for 5-6 sets of 1 to 3 reps depending on the lift/how shitty I feel. Repeated Efforts will be dropped down to 1 or 2 sets, shooting for 30 total reps.
Block 2: Transmutation- Moderate Volume, High Intensity- Week 7,6, and 5
Max Efforts: 1 rep max’s- Use of bands and chains- Use some gear
Dynamic Efforts: Speed Strength:
Squat Wave: 50%, 55%, 60% bar weight- 25% band tension, 12x2, 12x2, 10x2
Deadlifts: 70% w/ rev. bands, 40% with m.mini, 50% with mini, 12x1, 12x1, 10x1
Bench: 40% for 12x3- Changing bars and resistance every workout
Repeated Efforts: 1-2 Specific Exercises that mimic the competition lifts for 40 total reps
Extra Workouts: Sled pushing/pulling heavy weights for short distances, more intense work with the competitiong lifts
Week 4 Deload: 60% for 5-6 sets of 1-3 reps. Repeated efforts will be dropped to 1-2 sets of 20 total reps
Block 3: Realization- Low Volume, High Intensity- Week 3, 2, and 1
Max Efforts:
Week 3: Same as block 2
Week 2: Work up to 90% on competition lifts
Week 1: Meet Week- Mobility, light assistance work- Sunday- Work up to 70% on comp lifts, Wednesday- 30% 10x1
Dynamic Efforts:
Week 3:
Week 2:
Week 1:Meet Week
Repeated Efforts: 1 Specific Exercise for 20 total reps
Extra Workouts: Sprints for short distances.
Left the week 3 and 2 blank because I have no idea what I am doing for them yet. One idea is to work up to a weight where speed begins to slow, which for me will be around 90-95% of whatever my max is. Another is to drop the bar weight to around 40% for everything, increase the band tension a little and go 50 billion miles an hour. I got plenty of time to figure it out. [/quote]
Just curious what you’re weighing in at now, the amount of volume you do coupled with conditioning work is pretty awesome and your programming knowledge and efficacy is fucking dandy I’m curious how you settled on changing bars every week for the second block on speed bench work, I’ve never heard of that so I am assuming it is something you’ve found to work for you but now I want to try it, sounds fun. Good luck at nationals… And sorry for the log hijack.[/quote]
This morning, I weighed in at 285 on the dot. A little heavier than I normally like to be, but yesterday was a pretty big “cheat” day as far as eating (my diet consisted of about 5 whole pizzas and 30 or so beers) and also my training has been geared towards putting on some muscle… which I have been responding too very very well.
As far as programming, this is about as structured as I have ever been. I have been lifting for a long time now and I know what makes me stronger. This all should workout pretty well for me.
About switching the bars:
All that matters on speed day is going fast. Nothing else should be a concern. All that happens when you change a bar is you change the leverage points of the exercise. Switching the bars often will make sure you are getting work at many different leverages. It is basically the same idea as waving the percentages but instead you are waving the leverages, does that make sense?