Woke at 204.8 lbs, looking a tad puffy. WTF? Must have eaten a bunch more at dinner than I thought, and/or it was saltier so I’m holding water.
Not sure where this extra weight is coming from an I haven’t binged/refed. Maybe it’s linked to this cold that’s hanging around, because when I’m crook I do tend to hold some kind of weight.
immune responses to whatever usually come with a bit of edema. It’l pass.
Thanks! Not sure I’ve actually listed them coherently anywhere so, here goes
Sorry, that’s long winded but it’s as close as I can get to what I actually do. What’s actually going on my head is much more like ‘shelf, shelf, shelf, lean, lean, lean, back, back, back, knees out, knees out, knees out’. Shelf is during the unrack and walkout, lean is setting up to descend, back is the descent and knees out the ascent.
@Yogi1 to the rescue. Thanks bud, I was hoping it was that. I did a check of last three days eating and I didn’t go above budget that I can tell anywhere.
What effect does doing a bunch of quad and 1 leg work have on your squat?
Or, what effect does not doing all that stuff have?
Tips++
One ritual I had was before getting under the bar. I’d set my hands, then lock my arms out, take a bunch of very deep breathes until I couldn’t get any more air in me, then get under the bar fast, set my feet, and unrack it. I liked that initial approach of once I got under it, getting to work fast. Helped me dial in.
pc!
@flatsfarmer good question. I’m not at a point where I can conclusively say but what I’m leaning towards:
NOT doing single leg work doesn’t seem to have any negative effect whatsoever, while the positive effect of quad work strongly suggests not doing it would have a negative effect.
TL;DR quad work good, single leg work neutral
Lunges; hard, not necessary! I won’t argue, Case Closed!
Also FWIW, as far as jumping goes, my single leg running jump (SLRVJ) went way up and I primarily did bilateral lifts (half & quarter squats). My SLRVJ ended up being a surprise → I didn’t even know I was capable of landing dunks with it until one day, my DLRVJ sucked (that day) and I tried some singles and threw it down hard. My SLRVJ was way below my DLRVJ when i first started. I remember when I was up around ~11’ DLRVJ on vertec, my SLRVJ was ~10’2-10’3 or so. So just the bilateral strength work, in combination with lots of jumping (and some single leg jumps via layups and such), allowed my SLRVJ to go way up alongside my DLRVJ.
Pretty much @FlatsFarmer
Anecdotally, I have this suspicion that when my split squat got to the point I could hit 242 lbs for five, that was around the time single leg work stopped being particularly useful. That would have been around 50 per cent of my max squat. So, it follows that maybe single leg work is useful until you get your single leg strength to around equivalent what your bilateral strength is. Once you reach that point single leg work ceases to be as useful as quad work generally.
Today’s training
Leg extension for a bunch with 55 lbs
Front squat
5xbar
5xplate/132 lbs
5x2 plates/220 lbs
5x264 lbs, under 6 RPE
5x286 lbs, 6-7 RPE
5x308 lbs, 7-8 RPE
5x286 lbs, 7 RPE
5x264 lbs, 6 RPE
That 264-308-264 pyramid took eight minutes. Including the workup sets, maybe 10. I was GASSED, but definitely got a quad pump. Next week I’ll try adding five pounds to the pyramid, and cap the time at 10 minutes for the five work sets.
RDL pushaways, feet elevated on 11 lbs plates
10x132 lbs
8x220 lbs
3x8x308 lbs - typical RDLs, in that first set lit up my hammies, second was just overall work and third lit up my lower back
Leg extensions supersetted with rope STBs
Extensions 3x25x66 lbs, controlling the eccentric - fucking OW
STBs 3x7 - holy grip
All up including stretching took an hour.
Currently sitting in the yard with Simba waiting for wife and munchkin to show as I don’t have back door keys, which is locked (for once) and it’s also raining so I don’t want to walk around to the front.
Also, I’m not the only family member who does occasional conditioning
https://www.instagram.com/p/Bco2LrYhMcW/
@planetcybertron I figure you may appreciate this
sharp inhale
Omggggggg…it’s so adorable. That seriously makes me happy. Your girl doggy is so adorable, and your son is so handsome. Ahhh I’m so happy now.
He takes after his mother. When Simba’s fully grown she’s probably going to be able to pull him along.
I’ve always wondered why your Instagram handle/whatever is @hairypowerlifter
aren’t you pretty much hairless these days?
Thanks for the details, very helpful. As I watched your squats the other day I was taken with this sequence:
It’s one of the things I struggle with, and I believe many others do as well. Primarily, getting the trunk more horizontal in a low bar squat. This little trick could be very helpful.
Most of my reading on technique is SS forums and the like. I know it’s but one way and I don’t necessarily buy into all of the dogma. It’s more about lifting heavy shit without getting hurt.
However, many of your cues are the same cues they use. I chalk this up to similar conclusions based on similar experiences.
The cues in particular that I always hear are - eyes focused on the floor six feet in front of you, shoulders back, scaps tight, brace, hips and knees break together (your backwards bump is not them breaking first), nipples to the floor, knees out, hip drive out of the hole.
You sharing your cues was helpful. Thanks!
I agree with this. Very helpful cues! Thanks, @MarkKO
Only for short periods until it grows back @painter27
Glad the cues help @The_Myth @cdmac24 I used to be really sceptical about the spot on the floor, but once I got the bar lower it clicked.
Woke at 202.8 lbs, looking noticeably less puffy. Starting to feel somewhat better too.
Today’s training
Pec machine flyes at pin 6 for a bunch
American bar feet up bench press, wide grip
10xbar
8x151 lbs
10x195 lbs, 6-7 RPE
2x9x195 lbs, 8-9 and 9 RPE - rested way too little between sets one and two
2x8x195 lbs, 9 and 9-10 RPE
Work sets took 14 minutes. Goal next week is 2+x10, which should be doable as long as I don’t rush the first two sets
Seated DB press supersetted with DB rows
Press 3x10x50 lbs - shoulders and triceps pretty cooked
Rows 3x10x140 lbs, straps - grip is fried from rope STBs yesterday so resorted to straps
Chest supported raises supersetted with pull-ups
Raises 10x10x20 lbs
Pull-ups 2x4 wide overhand, 3x5 wide neutral (cuffs on for last set), 2x5 close neutral, 2x4 close neutral, 6 close neutral
This took a little over 20 minutes alone, despite pushing the pace. To be expected I guess
PJR pullovers
3 sets to 9 RPE with 60 lbs
Concept 2 rower 500-100 m, 60 second rests. Goal average pace was sub 2.5 minutes/500 m, managed 2.25 minutes/500 metres, so next week goal is sub 2.25 minutes/500 metres
All up an hour and 40 minutes
Nicer on shoulder than DB flyes?