got in late because of traffic, stupidly rushed through warmups
SQ-225x5-not fully awake lost my balance and fell forward 225x3 265x1 315x1
Belt on 365x1
Meant to bring size 46 centurian suit, but by accident brought a 46 superior which is not nearly as supportive
straps down, loose wraps, belt- 405x1 (37 miles high) 455x1 still high 485x1- close but leaned a bit 505x2- training partner called depth they felt good
Deadlift(used a titan suit)-315x1 365x1
Added belt-405x1 465x1x3- all came up really fast, although pulling in the suit still feels really awkward
The whole group pulled really well- just trying to keep up
I noticed you asked about squat depth but never really got an answer. You would probably do well to squat to parallel while keeping your arch and work on your external rotator flexibility in your hips. This will make it so that you do not lose the arch. You’ll find the stretch under #9:22 More Random Thoughts .
Once you get this hip flexibility issue taken care of you may very well be able to squat below parallel while maintaining your arch. I guess the important thing is to do it as quick as possible so you don’t start squatting higher and higher trying to maintain the arch.
[quote]mrodock wrote:
I noticed you asked about squat depth but never really got an answer. You would probably do well to squat to parallel while keeping your arch and work on your external rotator flexibility in your hips. This will make it so that you do not lose the arch. You’ll find the stretch under #9:22 More Random Thoughts .
Once you get this hip flexibility issue taken care of you may very well be able to squat below parallel while maintaining your arch. I guess the important thing is to do it as quick as possible so you don’t start squatting higher and higher trying to maintain the arch.
10-30
Bench-225x3(1 paused) 275x1 P 295x1 P
Put on tight shirt- 365x1(did not touch) 385X1 395X1 400X1- lifted it but one side dipped slightly on the way up- might have been red lighted but I guess OK for a gym lift
Declines-225x6 245x6 265x6
Chest Supported row-3x10
Wrist roller-3 sets
Rotator cuff-2x20 each side
11/2
BWT:243
Lonely night in Manassas
Squat- 135x10 185x5 225x5 275x1 315x1
Have to thank a training partner for suggestion of doing more warmups, everything felt better- faster and better control
Belt on-365x1 405x1
Brought the right suit on this time- straps down, knee wraps-455x1-high 515x1-high
535x1- down to squat box, came up quick but a bit shaky at the top, got cold feet since there were no spotters so I racked it; wanted to do 2
Walkout-600x1- will probably do one each week need some work staying tight and balanced under heavier weights
Deadlifts-225x1 315x1 405x1 straps up-485x1x3- went alot better than last week, getting the hang of the suit
Shrugs-405x17
Getting there, but need more work in the suit- at the July meet I felt pretty strong but bombed out on depth don’t want to repeat that!
Back raise-5x10
Glute ham raise-4x10
Straight leg sit-up-4x10
Twist with rotating barbell-4x10 each side
Knees out-3x15
knees in-3x15
Neck bridges-5x10
kind of sluggish today
Bench-135x10 185x5 225x3x2
I’ve always benched with my little finger on the ring but on the second set of 225 set up with middle finger on ring- actually by accident and it went easier I might stick with this grip
Add 3 boards- 275x1 295x1 315x1 325x1 335x1 345-not there today
335 went up pretty smooth, I guess I was just out of steam
Close grip-225x6x2 225x5
kettlebells cleans-3x10
Rotator work-2x20 each side
11/9
Squat-145x10 235x5 275x2x2
Belt on-325x1 375x1
Suit on, straps down, knee wraps- 455x1-way high 505x1-still high
Straps up-550x1- still an inch high, for the second I did my best to get down further but leaned forward too far and lost it, I think I could have gotten a second rep though If I’d kept my back straighter. Oh well.
Racking the 550 the racks were in and I caught my hand and cut it. Decided to wait until next week to deadlift.
Good morning with band-3x15
Straight leg sit-up-2x20
Training partners noticed I don’t squat with my hips under me, hard to convey in text, but it’s a bit close to the meet to change things up. I tried doing it but it felt a bit unnatural. After the meet I’ll spend a few weeks doing reps with like 135 or something until I fix this.
Talked things over with teammates. Next time I will try to use suit slippers to bring the suit higher up on my legs to get that last inch or so of depth. I will see what it takes to get depth and open there. Worst case scenario I’ll do the meet in the superior suit.
11/10
Just did some upper body assistance on machines until my hand heals. Nothing noteworthy
cliff notes: planning out the rest of the cycle in my head, if anyone’s interested (or just bored, lol) criticism appreciated
**
I’m still stressing over yesterday’s fiasco a little bit, but last night I thought about how to best proceed up to the Dec 6 meet. I think adding the heavy shirt work and max effort with boards on top of squatting in the suit have taken their toll, I feel physically and mentally burnt out, but I guess 4 weeks out there is still time to recover and troubleshoot.
Planning ahead:
bench: this week(11/13)heavy shirt workout
11/20- a few moderate sets of 5, no shirt
11/27- opener in shirt
for sq/dl
next week (11/16)speed work on squat, 3 singles for deadlift with 510
11/23- 3 singles in the squat finishing up with opener for the meet, 3 singles on deadlift with 535
11/30- speed work on squat, no deadlifts
I will keep doing the speed day for bench and the assistance work for squat deadlift, as I do find these beneficial but will cut back on the weight and number of sets.
11-13
BWT:242
Bench-135x8 185x5 225x3 275x1 295x1 (paused all for 225 and over)
Put tight shirt on-365x1 (off one board)
385x1-no problem
405x0.5- came out of groove at the bottom but muscled it up; had an uneven extension and raised butt off bench
405x0- misgrooved a bit again, only got about halfway up
Training partners gave me some pointers on my form/setup after that set
405x0- stayed in groove and blasted off chest, but too tired to lock the weight out
11/16
Squats-135x10 225x5 285x8 doubles (1 minute rest between sets)
Figured out I cannot get my hips in the proper position with the super close stance I was using before. Feel a little less explosive out of the bottom but that might just require getting used to this.
Used to taking longer breaks between sets these really did a number on my legs, back and hips. Probably not the smartest thing to do before deadlifts but then again I’m no rock scientist.
Deadlift-135x2 225x2 315x1
suit on, belt-405x1
straps up-510x1x3- these felt heavier than I expected but the squats might have taken a bit out of me. On the third single I slowed down at the knees but was able to lock out
11-21
Bench-135x10 185x5 225x4x4 250x10(but raised hips a bit on last one)
Stronger with this new, wider grip
Cable rows-4x10
Rear delt-3x15
new week is openers, then tapering so saving myself today
11-23
Squats-145x10 235x5 285x3 325x1 375x1
Suit, knee wraps-455x1 high 505x1 high 505x1 still an inch high 505- deep, got it moving but missed halfway up- too much forward lean
Pulled legs of suit all the way up- can get deeper easier but unfortunately lose most of the support
Deadlift-355x1 415x1 505x1-easy, will open around 500
I apologize in advance for the next post but I really need to blow off some steam.
I am really frustrated and although I will continue competing I feel really temped to throw in the towel after this meet. Two years ago I hit 525 in the squat at a meet. About a year ago training for a meet I hit 575 which was admittedly borderline but still strong.
Since then my raw squat has improved- I was doubling around 395 raw when I made my PR and earlier this cycle hit 405 for 5 raw, but I guess all that training was in vain.
I’m going through with the meet, but hitting the same squat I did 2 years ago and going home with a total 100lbs short of my goal don’t seem too appealing right now.
I realized looking back I doubled 505 in the Superior with the straps down. Maybe that is the suit for me- I think the centurian I am using is better suited for an advanced lifter. Next week I am going to put on the Superior suit again and try to figure an opener. The rest of the week I will take off, hopefully that will be long enough to recuperate.