What do you think Gatorade is? There are electrolytes in water. Gatorade is oversold but it is useful if used correctly. And the correct use is during a tough workout or game/practice. It has sugar in it (the regular stuff). That’s the benefit. That’s how it can improve performance. I used to take a 32 ounce bottle of Gatorade and 32 ounce bottle of water to my basketball games. I’d sip the Gatorade during breaks and chug the water. It worked great. My energy lasted the entire game and I rarely sat out (this was also rec league).
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I used to bring two bottles of water to the gym, one with some tablespoons of honey dissolved in it.
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06/29/18– 70LB PR on FT squat
In:7 (today felt awesome going in)
Out:8
Warmup: prowler, lunges, jump rope, BW squats, leg extensions, leg curls (pump)
ME 1rm: FT squat
Giant: Lateral jumpsx10/ / plank 20ct
45x15 ( so tight and not warm)
SS
95x5
115x5 (small jump to warm up more)
145x3 (warm and ready)
185x3 (today could be special)
205x1
225x1 (goal for today…too easy)
275x1 (go big or go home 70LB PR)
I had 10-20 more lbs in me. But that was enough for today!
V: 215x5x3. (So glad I didn’t try for more earlier. These were hard)
DE: DL bar weight 215 + orange shorty (+ 50-60 per side at lockout) + 110.
X3 EMOM for 10 min
Acc: (could have gone forever today)
RDL:
185x10x3
Seated SSB good mornings:
115x20, 135x15, 155x20
Leg extensions:
75x8x3
Standing ab crunch with grey band:
3 sets of 25.
Had to call it the youngsters had yards to mow and to work after that. Very nice surprise today on front squat. Core broke just a little and their was a small grind spot just out of the hole(where I thought I might have made a error in judgment) then pop it came up.
I’ve dialed the carbs back so this kind of effort was surprising given the last 3-4 days carbs have been restricted to under 200g per day and lost 8-10 lbs. Maybe I perform better on lower carb loads?
Zero pukes given today…
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Hey, you’re ahead of me on this one! Nice!
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Fantastic PR, 'Hog!!
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I was reading through the post on @mortdk log. Great discussion over there On the darkhorse. I will say that this program has taught me a lot. The proof of the pudding is coming in 5 or so weeks for me. I do think my main lifts are going up, but no way to gauge it currently. I’ll keep pushing the variation lifts working weakness out of the body and test when it is time. So far this program is providing results. My variation lifts are approaching or surpassing my old main lift numbers. Which should mean my main lift numbers should be much much higher. I’m thinking 20% higher in 9 weeks when all is said and done. If that number is accurate. The. I should expect:
Bench: 245— 294ish
Dead.: 405– 486ish
Squat: 315–. 378ish
OHP : 165–. 198ish
The bench and DL look outrageous but OHP and Squat May happen…
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They all look outrageous! Those are massive jumps in 12 weeks total time. Time will tell.
CT’s program that I just finished took the approach of specificity. Do the same lift over and over and push the volume and weight. This program and others out there focus on fixing weaknesses in the main lift. Different approach for the same goal. The good thing about this program is that you’re still doing the main lifts to some degree so you get to practice the skill of the movement. I focused on front squat a couple years ago while neglecting back squats. I didn’t see much transfer when I went back to back squats. You shouldn’t have that problem here though.
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Hell yeah brother!
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Wohoo Hog well done
How the heck did you do that awesome 
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It felt awesome. A three plate front squat is pretty good? It will happen soon!
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You know riding that darkhorse gains train!
Nice work on the front squat. It feels good when everything comes together like that.
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congrats! good work
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Nice work on the PR hog.
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Front squat looks good brother. If you don’t mind…
Don’t know if you’ve played with other hand positions, but I found when using that position my shoulders had more tendency to round forward coming out of the hole, and I would lose the weight forward. If that position works for you, concentrate on keeping the elbows as high as you can manage - that seems to help keep the upper back tighter and more upright (to avoid that forward roll).
Solid work there, hog. Diggin it. Now go put a shirt on you sweaty neanderthal.
Funny story: A few years ago (when I was still active duty) we were up at Ft Knox doing some live fire training. I was lifting at one of the base gyms, doing front squats, and I actually had some kid (mid-20s if I had to guess) come over and ask what I was doing. He claimed he had never seen or heard of ‘front squats’. I thought he was fucking with me at first, I didn’t know what to say.
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My shoulder mobility is so poor that it cranks my wrist too hard to front rack it. Even the empty bar torques my wrist.
Awesome story about the kid.
Same here (regarding the front rack). I think I’m repeating myself, but instead of crossing arms I put both thumbs under the bar, directly under my chin in the middle (thumbs side by side). Seems to help me keep a better upper back position compared to cross-arm.
Like I said, just a thought. Even in the position you are using, the elbows up thing may help some. In your vid, it looked like you started to lean forward just out of the hole - keeping your elbows a little higher may help that. It’s been my experience once that starts (the lean and roll), it just gets worse the heavier you go. The only other thing that helps (if I remember to cue myself) is to try and keep my weight on my heels and push my knees out in front a little more - can’t say the knees are going any farther forward, it’s probably just the thought of doing that helps me stay where I want to be. Dunno.
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Great advice. I’ll try to remember all that a week from now. But I remember you saying it before not that it’s repeated. I was gonna try it. Forgot…old habits and old dogs…
Right there with ya bud
Agreed. It would be nice if Gatorade stopped pushing the whole “electrolyte” thing though. Last time I checked, a bottle of gatorade has like 7% of RDA of sodium and 1-2% RDA of potassium. And no calcium. The benefit is almost completely from the sugar. Bottom line is that it works, so I guess I don’t actually care. I just know that most people buy gatorade and think they need it because “meh electrolytes” when in reality, salting your eggs, drinking your milk, and eating your fruit will give you everything you need.
Sorry for taking this off topic. Lol
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