[quote]MattyXL wrote:
Nice work, looks like you had more than a triple in the MP.[/quote]
x2 I would say you had several more.
Pendlay’s look good as well. It would be difficult, without some sort of support, to stay perfectly parallel to the ground.
strong lifting in here
[quote]LittleStrick wrote:
[quote]MattyXL wrote:
Nice work, looks like you had more than a triple in the MP.[/quote]
x2 I would say you had several more.[/quote]
My thoughts exactly.
Enjoyed your comment in the Pendlay Row thread.
Thanks everyone. I’ve been using the HP Mass principles for 6 weeks now and can honestly say that I think they are really working. I’m doing ohp and bench together on one day and dips on my squat/deads day. So that’s 4 days a week of pressing and I think it’s working pretty well. I’m getting stronger while not feeling worn out.
LS - Funny, I don’t feel like I need a belt (not sure if that’s what you’re referring to on more support or not) like I do on more traditional BBRs. I also like the unloading of the weight as it seems to allow me to work my back without my grip giving out.
kpsnap - cheers, it’s too bad that thread took such a bad turn. Pendlay rows are a great variant of rows that are worth trying. But those threads simply serve to confuse people.
james
Looking strong.
Pendlay’s look pretty easy for you and they don’t look too much like traditional BBR’s as they’re supposed to be explosive off the ground. You have some momentum but that’s too be expected at 275lbs, no?
22 April evening: KB swings
23 April, Sat
SLYMI warm up and some foam rolling
Front squats: 3* 95, 135, 155, 185, 205, 185, 185, 195, 195, 135
Dips: 5bw, +25, +35, +50, +60, +75, +85, +100
Deads: 3135, 225, 315, 405, 425, 455, 465
BSS: 4615lbs
Mobility work and stretching.
I filmed my front squats and was horrified by them. My mobility is atrocious and my back rounding is something that horror movies are made of. I’m not exactly sure what to do to correct that but suspect that the work I’m doing should help. I just need to stick at it. I think I’m going to reintroduce back squats into the mix on alternate days to reinforce form. On those days I’ll do more DL reps and less weight. Dips went well and these were done from a dead stop in the bottom to really focus on the explosive movement up. I added weight onto my deads this week and would love to work my way up to a triple at 500. I added weight onto the BSS sets as promised. I’m hoping to correct my poor sense of balance that I have when doing single leg movements.
james
Nice strong work James, all done with good, strict form.
Impressive stuff!
James, sounds exactly like what I went through with back squats, thought everything was fine until I looked at the vids. Talk about Chiller Theater…
If you post the vids, the folks here can offer advice.
24 April, Sun
SLYMI warm up
OHP: 365, 95, 115, 135, 155, 175, 195, 175, 175, 185, 185, 195, 195, 175
Pull ups: 5bw, +25, +35, +50, +60, +60, +50, +25
Bench: 3135, 225, 235, 255, 235, 235, 245, 245, 255, 255, 235
Pendlay rows: 5135, 185, 205, 225, 245, 2275
Hypers
Ab work
KB Swings: 320*53lb
Foam rolling
Good pressing session today. Rows were a bit weak and I’m thinking that once a week on these is probably going to be a better option for me to do. Everything else went well.
james
Cheers and I will post a vid but I need to upload them first. I’m trying to understand more about body mechanics but I’m a pretty slow study…
james
DUDE!
You are a beast. I found the best thing for mastering form at front squats was… front squats.
Looking forward to following along.
Awesome work James, how is your strength levels on the bench after OH pressing, do you feel a bit weaker? Maybe it doesent translate with a flat bench however.
Cheers Canada and you’re right about more front squats being necessary.
Matty - I actually like doing overhead before my flat bench because it feels like my shoulders are warmed up. Funny, I did moderately heavy dips the day before this and it had no impact on my recovery. I think that the key is finding a weight that’s taxing but not so taxing that you don’t recover quickly from it. My upper body pressing has done well using HP mass. I need to crack the code on my lower body pressing because it’s not faring as well.
Here’s my front squat form check at 185. The weight isn’t heavy but I can’t keep my form at all. I lean over way too much and can’t keep myself upright for some reason.
james
SLYMI warm up.
Front squats: 395, 95, 95, 95, 135, 135
Dips: 5bw, +25, +35, +50, +50, +50, +50, +50
Back squats: 3225, 225
Box squats: 3225, 225, 225, 225, 245, 275
BSS: 4620lb db’s
Foam rolling
I spent a lot of time filming myself and reviewing my form which is why you’re seeing the various squat types. My front squats were still looking bad. I went to back squat to see how my form looked there and I noticed that I was not keeping my back straight and was actually folding myself over. But it “felt” right and that gave me cause for concern. I moved over to the box and immediately saw an improvement. The box is a bit high but that’s OK because I am more concerned about keeping my back straight than I am about depth because I can hit depth just fine.
I’ll post up some vids tonight.
james
[quote]atypical1 wrote:
Thanks everyone. I’ve been using the HP Mass principles for 6 weeks now and can honestly say that I think they are really working. I’m doing ohp and bench together on one day and dips on my squat/deads day. So that’s 4 days a week of pressing and I think it’s working pretty well. I’m getting stronger while not feeling worn out.
LS - Funny, I don’t feel like I need a belt (not sure if that’s what you’re referring to on more support or not) like I do on more traditional BBRs. I also like the unloading of the weight as it seems to allow me to work my back without my grip giving out.
kpsnap - cheers, it’s too bad that thread took such a bad turn. Pendlay rows are a great variant of rows that are worth trying. But those threads simply serve to confuse people.
james[/quote]
Actually, I was just referring to the slight angle of your back vs. being completely parallel. If you had some sort of chest support, it could be pulled off. But with having to maintain upper body position without such, I think you are spot on.
Back squats:
Box squat:
I really felt my middle back working on the box squats. It’s a matter of paying attention to it from this point on so that it becomes second nature to me. For now I’m going to be sticking with box squats for a while until I can correct that. The box I’m using now is high but I’m more concerned with keeping my back straight than I am with hitting depth.
james
27 April
Sled work. Added 30 more lbs onto my sled and did it for time (20 minutes) instead of distance. Tried to be constantly moving throughout the session.
28 April
OHP: 3* 45, 65, 95, 115, 135, 155, 175, 195, 175, 185, 195, 175, 185, 195, 175, 185, 195, 175
Pull ups: 5bw, +25, +35, +50, +60, 3+70, +70, +60, 5*+50
Pendlay Rows: 5135, 185, 225, 245, 245, 245, 245
Bench: 3135, 225, 235, 255, 235, 245, 255, 235, 245, 255
Decent pressing and rowing today. The Pendlay’s felt really strong so I kept that weight throughout the session.
james
First time here all looks strong. I second mattyXL, I would add that your form may improve with wider leg stance and wider grip position, try a little lower bar position on your scapula. I know its sounds like a lot but I think you have the potential to tap some serious squating power with a couple of small changes, give it a try for a couple of sessions and see what you think. I made similar changes a year ago and saw almost 100 pound increase in 6 months with some good coaching.
Cheers Dude and I’ll give both of those a try.
29 April, Friday
SLYMI warm up
Squats: 3135, 185, 225, 245, 275
Dips: 6bw, +25, +35, +50, +60, +75, +75
Box squats: 3275, 295, 315
Deads: 3135, 225, 315, 405, 425, 455, 475
BSS: 4625lb dbs
Ab work
Good session. Squats were OK. I was having camera trouble but the box squats looked pretty solid. I’m going to stick with them for a while. Deads were great and I just looked through my old training logs and this seems to be a rep PR for me. Next step 3*485. I wonder if I’ll get a triple for 500. My BSS sets are coming around nicely too and I’m seeing progress on those. I finished off the night by doing some sled work.
james
Deadlift triple at 475.
