Sun 1.30.11 / DE Lower - deload
speed squats
raw/double mini/light bar weight
warmups/95x2 x 10 sets
hyper extns; 4 sets of 25
GHR; BW only, 20, 15, 15 reps
DB Obliques 3 sets of 15 @ 50, 55, 55
Ankle weight leg curls; 200 reps 10# each leg
Later went back to walk/jog/run/walk 40 minutes, heartrate coming back down much faster now. Deload must be working.
I like your new avatar–what a pretty DL setup you have.
Regarding de-loads. I’m like Lil Power in that I de-load the week before and week after a meet. Once I know when my next meet is, I set up a training program to hit certain goals by that date. Sometimes I drop my weights to start out.
Since I’m re-entering the gear arena after an injury hiatus, I’m going very slow. Only adding 5 lb. a week in squat and bench. I can see how you started like gangbusters, Lil Power, and are needing a little break.
Scheduled de-loads wouldn’t work for me more than once every 10-12 weeks at the most, I’d say. It just doesn’t fit my personality.
Great, deload success. Now get back under some heavy weight!
Nadia - 
Snap - yea, my training partners pushed my weight in gear pretty fast and heavy…they even said…oops.
Bobbi - tomorrow…squat into chain at parallel, full gear…
Tues 2.2.11 / DE Upper - last deload
Speed Bench
warmups
add dbl micros
75 x 3 x 9 sets, varied grips
Bench Press/Comp grip : Burnout set = 95 x 30
Pushup : 3 sets to failure- 25/12/20
Lat Pulldown : 3 sets of 95 x 15
Seated Low Row : 3 sets of 105 x 15
Mini Band Pull Aparts : 4 sets of 20
Decline weighted situps: 3 sets of 20 x 15
1st time in about 3 weeks had a good DE upper workout. Time to get back to some heavy weights!
very cool new avi 
Thurs / ME Lower
Squat into parallel chains
bar x 5 x 2
110 x 5
150 x 2
suit straps down
240 x 2 x 2
add 2 chains per side
240 x 2
add another chain each side
240 x 2 (should have jumped weight up here)
270 x 1
straps up
290 x 1
kneewraps on
310 x 1
330 x 1
block pulls 5"
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
365 x 0, at this height I can’t seem to get in the right position to pull that weight
Bulgarian split squats
25# KB in each hand
3 sets of 10
Rev Hyper
75 x 10
100 x 10 x 3, time to up weight some more
abs
thought I’d squat much more after a deload week, but weight felt heavy, not on my back as normal but in my legs…
I’m real comfortable in suit straps down, need to get comfortable and learn how much to tighten the straps. Seems to pull me forward at the bottom. I’ll try to get video up later today.
[quote]lil power wrote:
I’m real comfortable in suit straps down, need to get comfortable and learn how much to tighten the straps. Seems to pull me forward at the bottom. I’ll try to get video up later today.
[/quote]
Yes, squat suits do tend to make you feel like you’re going to pitch forward if you don’t stay nice and tight. I always struggle with sitting back when squatting in gear since there’s that forward pull.
Are 5" block pulls deficits or raised?
[quote]Bobbi Miller wrote:
Are 5" block pulls deficits or raised?[/quote]
Block pulls are like rack pulls but rack will put bend in the bar and when the bar in on blocks, you can still pull the slack out of the bar. If I do deficits, I usually put in my log “deficits”… ; )
Sat 2.5.11 / ME Upper
2 brd against doubled monster minis
bar x 10 x 2
add dble monster mini’s
bar x 3
65 x 3
Rage X on / add 2 board
115 x 2
145 x 2
175 x 2
225 x 1 x 2 sets, getting hard to lock out
235 x 1 x 2 sets, didn’t get completely locked out
DB Floor Press
micro mini around back
40’s x 10
45’s x 10
50’s x 10
Tates on Incline
add monster minis
20’s x 10
15 x 10 x 2 sets
Light band pushdowns; 100 reps
side lateral/windmills; 3 sets of 20 each
Weighted Planks; 45# for 2 sets
Lones pointed out I was rolling my shoulders when hitting the boards, so had him “set” my shoulds on the bench and that helped. Double monster mini’s were just heck to lock out.
[quote]kpsnap wrote:
[quote]lil power wrote:
I’m real comfortable in suit straps down, need to get comfortable and learn how much to tighten the straps. Seems to pull me forward at the bottom. I’ll try to get video up later today.
[/quote]
Yes, squat suits do tend to make you feel like you’re going to pitch forward if you don’t stay nice and tight. I always struggle with sitting back when squatting in gear since there’s that forward pull.[/quote]
I’m also a lot more confident and comfortable with straps down. I’ve hit 315 straps down and the most I’ve hit straps up is 345. It’s almost like hitting suffocation mode.
By the way, you are crazy strong. Come to the dark side with the old people. Mind you, it only seems dark because our sight isn’t what it used to be. On the bright side, we all look much better when we can’t see as well.
What are you wearing for a suit?
awesome squat!!
I’m learning to squat like you with a wide stance and slow decent instead of my old Oly dive bomb to the floor. Good for me to watch your vids.
Do you need depth called or can you feel it? My coach yells “up,” but it’s not my cue.
And I can’t even imagine trying to lock out double bands with serious weight on the bar. Really hard work.
nice vid
I was wondering if you actually try to sit back more when you hear “Back”? I would just focus on not trying to get squished with that anount of weight.
ouroboro, yes, one thing I did learn on the “suffocation” when wearing straps up, I have to have a looser belt than with straps down.
And the suit is single ply Titan Super Centurion, it was customized with velcro straps.
oh, I can totally related to the eyesight or lack of…thanks for the invite. I do check in on you all too.
Deja, thanks! It always feels a lot harder than the video makes it look
Snap, I’m glad you can get something out of the videos. To me, I looked like I pitched forward a bit when I almost hit bottom and I think I need to take an even wider stance.
Right now I’m going down until the suit catches, or I run out of breath, if I’m doing good in those areas, I will listen for the UP command.
nlmain, Yes, I think the verbals of Back, Back help me focus on the fundamentals of the squat instead of How the Heck am I going to stand back up with this?
Sun 2.6.11 / DE Lower
Speed box squats
warmups
double monster minis
65 x 2 x 3 sets
75 x 2 x 3 sets
85 x 2 x 4 sets
Back Hyper Extn : 25# x 15 for 4 sets, ooo talk about a lower back pump
GHR ; BW x 20 for 4 sets
Seated ham curls (didn’t bring my ankle weights) : 30# for 200 reps
Good Girl/Bad Girls ;
60 x 20 each way
70 x 20 " "
60 x 20 " ", machine is heavier than one at home
DB Obliques : 15 reps at 50, 55, 60
Tues 2.8.11 / DE Upper
Speed Bench
add dbl micros
bar x 10 x 2
80 x 3 x 3 sets close grip
85 x 3 x 3 sets mid
85 x 3 x 3 sets comp
Bench-comp grip; 170 x 5
Light band Pullups; 12, 11, 10
DB Rows; set of 10 @ 60’s, 65’s, 70’s
Lat Pulldowns; 3 sets of 15 @ 115
Laterals/windmills; 3 sets of 20
Abs/ weighted declines
Best DE Upper in a month! This workout was good and I felt great afterwards!!
i love your log as usual!! great great fantastic feats!!