Jack great job on the PR!
you had 440 in you.
good speed too
Excellent job, jjack. I’ve got you marked down for 435 as a no-brainer in my little black book.
Thats big time gains in your squat no matter how you look at it. Congrats.
Jack, JACK!!! Ok you hear me ok? You eassily had 425!! The 455 was a mental thing that is all and a little form work.
Periodicaly do some heavy walkouts with around 500 pds—just to feel the weight.
Oh and get a real spotter: That was a trainer and was that timid? Holy Shit!!
Great job on the 425 pr!!
Last note keep your head up you pitched forward - you did not get “crushed” – just a form fix.
fischer
Damn Jack, thats some good squatting and a really good synopsis. I’m looking forwward to your next cycle
Thanks guys!
Rick, I was thinking about the walkouts right before. The weight did get in my head a little. The week before I did 385 x 6 – after 9 sets of 3 at 365 – and my rep/max calculator had me at 460, so I still think 455 is doable. Other than walkouts and head up, any other thoughts on how to improve my form?
Also, the trainer did crack me up. The guy in the 425 video was a different trainer I grabbed, and he seemed to know what he was doing. But he disappeared, so I grabbed the second trainer-guy and and asked for a spot. “No problem.” Then I pointed to the squat rack and his face turned white. I was ready to go at that point and didn’t have a lot of options. I figured worse case scenario I had the pins to save me. :).
[quote]jjackkrash wrote:
Thanks guys!
Rick, I was thinking about the walkouts right before. The weight did get in my head a little. The week before I did 385 x 6 – after 9 sets of 3 at 365 – and my rep/max calculator had me at 460, so I still think 455 is doable. Other than walkouts and head up, any other thoughts on how to improve my form?
Also, the trainer did crack me up. The guy in the 425 video was a different trainer I grabbed, and he seemed to know what he was doing. But he disappeared, so I grabbed the second trainer-guy and and asked for a spot. “No problem.” Then I pointed to the squat rack and his face turned white. I was ready to go at that point and didn’t have a lot of options. I figured worse case scenario I had the pins to save me. :). [/quote]
ha - too funny! guess he thought that you would just stop trying and he’d have to lift it all…
[quote]FISCHER613 wrote:
Jack, JACK!!! Ok you hear me ok? You eassily had 425!! The 455 was a mental thing that is all and a little form work.
Periodicaly do some heavy walkouts with around 500 pds—just to feel the weight.
Oh and get a real spotter: That was a trainer and was that timid? Holy Shit!!
Great job on the 425 pr!!
Last note keep your head up you pitched forward - you did not get “crushed” – just a form fix.
fischer[/quote]
Totally agree with all of this.
Jack - great work. I would be interested to hear how much all this squat work improved your deadlift. I am willing to bet your deadlift PR will have taken a substantial jump.
Hmm. I am curious about my deads as well. I suspect they will go up, but that it will take some preparatory work. I have not pulled since Dec. 5.
DCA, thanks for the input. I appreciate it.
Upper Day:
Bench 45 x20, 90 x10, 135 x5, 185 x5, 225 x5, 250 x 3, 3, 3, 3, 3, 3, 205 x 12.
Chins: 5, 5, 5, 5, 3, 3.
Superset:
Incline DB Bench: 90 x 10, 10, 9, 9
Krock Rows: 140 x 10, 10, 10, 9
Notes: Nothing special to report. Bench felt ok, chins were hard, Krock Rows were harder. The gym was filled with resolutioners doing some interesting things.
Side note: I forgot to report another collar-stealing incident. On squat day, after I loaded 405, I walked about 20 feet away to belt-up, wrap-up, and get mentally prepared. While I was doing this, a dude in street clothes who was there just talking to his curling buddy just kind of wondered over, pulled off a collar, and started twirling it around while he talked to his buddy. I watched the whole thing. I walked up to him and said “what the fuck are you doing with that collar.” Response: “Sorry.” And just shrugged and sheepishly handed it back to me. Jesus.
Nice bench work. There are amazing douchebags everywhere.
Jack - you should get a shirt printed up with that question on it. What a blue-ribbon jackass. Good work.
Ha. I just may have to do that.
GPP: Walked gods down and up hill, 1 hour. Just about time to throw some NY Strips on the grill.
[quote]jjackkrash wrote:
Ha. I just may have to do that.
GPP: Walked gods down and up hill, 1 hour. Just about time to throw some NY Strips on the grill. [/quote]
Smolov did go to your head-- "“Oh what did you do today – Wife asked Double J " Oh nothing, just took some GODS for a walk today up and down the hill for awhile…they needed the exercise”! LOL
On a serious note: Heavy walkouts or partials with a Crapton of weight.
Another go as low as you can with 185 and practice jumping up while staying tight. This will help your lack of rebound - you need to really try to acelerate the bar from in the hole on upwards.–make sense?
[quote]jjackkrash wrote:
Ha. I just may have to do that.
GPP: Walked gods down and up hill, 1 hour. Just about time to throw some NY Strips on the grill. [/quote]
that’s an amusing typo… or was it deliberate?
Damn dogs. They are always getting me into trouble.
Down Olympia and back up? Should have told the collar stealer, “want to be a popcycle?”
[quote]FISCHER613 wrote:
[quote]jjackkrash wrote:
Ha. I just may have to do that.
GPP: Walked gods down and up hill, 1 hour. Just about time to throw some NY Strips on the grill. [/quote]
Smolov did go to your head-- "“Oh what did you do today – Wife asked Double J " Oh nothing, just took some GODS for a walk today up and down the hill for awhile…they needed the exercise”! LOL
On a serious note: Heavy walkouts or partials with a Crapton of weight.
Another go as low as you can with 185 and practice jumping up while staying tight. This will help your lack of rebound - you need to really try to acelerate the bar from in the hole on upwards.–make sense?
[/quote]
My editing skills are obviously deteriorating.
Gotcha on the walkouts and jumps. I usually jump like that with the bar, 90, and 135 during warmups, but I’ll go a little higher with the weight. But I’ve never tried a heavy walkout. Thanks for the help,
Jack
JJack,
Practice with the heavier weight working on the speed, but really all reps should be with the same force/spped applied.
The technique used here is is too treat all weight as heavy and apply maximum force to each rep and try to keep barspeed fast or perceived fast - make sense? That is why Westside develeoped the Dynamic Days and the Eastern Bloc used many sets low repetitions for their protcols. Think like a Oly-lifter. - many sets low reps=huge force production=BIG WEIGHTS!
To all reading the above paragraph next sqaut/bench/deadlift session apply this technique and you will see an increase in strength if not already being practiced. Just remember keep reps on the low side each set like under 5 and really try to acelerate the bar.
Don’t mean to derail/hijack thread but this is a point most lifters forget about when trying too lift the most weight (powerlifters/oly-lifters) it is technique and skill with strength applied. Not just strength applied = your not a Bodybuilder so why train like one?
Rick
Rick, thanks again.
Switching Phase.
Deads: 90 x 10, 145 x8, 185 x3, 235 x3
Superset:
Standing Broad Jumps: 5, 5, 5, 5, 5, 5, 5, 5
Deads: 285 x 3, 335 x 3, 3, 3, 3, 3, 3.
Speed deads (overhand grip): 235 x 3, 3, 3, 3, 3, 3
Farmers Walks: 100s x 75 yds., 40 yds., 40 yds., 40 yds., 25 yds.
Notes: I haven’t pulled in a while (since Dec. 5), and the weight felt heavy and my grip sucked. I tried to pull as fast as possible on all reps. 335 didn’t come up nearly as fast as I wanted. Also, I don’t think the extra weight I am carrying is helping the deads. The broad jumps were not very far, but I was happy to try something a little different. I am hoping they will help with explosiveness.