I’m about to get the final day of week 1 under way and I don’t understand what the fuss is about, there is nothing impossible about this program I think the reasoning behind it is fantastic and I’m looking forward to it working some wonders.
Only think I am curious about is how Matt ate during this program, and how you lot would or are during it. Any thoughts chaps ?
Cheers
Speedy
into week 2 at 2.5 kg’s lighter bodyweight wise I’m lifting the same weights I did for a 1rm as daily maxes. I’m still not sure if I’m eating optimally but Im recovering properly and losing fat so I’m jsut gonna keep cgoing
If my squat is ever 150lbs lower than my DL I’ll give this or Smolov a try.
I think this is much more manageable then smolov with the strict weeks working at a percentage followed by a week of finding a daily max it’s much less mentally draining. Today I had my first session where I failed to meet the workload for the day.
Just curious why would your squat being 150lb below your deadlift be the deciding factor for you to go on a program like this ?
Well… I’d like to keep some semblance of balance between my squat and my deadlift. My DL has more than not been around 100lbs than my squat. So if it got to around 150 than I think it would be time to bring it up. I’m actually interested if doing this program will help your pull once you’ve had a chance to practice it again.
Are you doing bench work too?
That makes perfect sense fletch I fucked up my pec major scrummaging in a match last year and it just doesn’t turn on properly any more, I found that stuff like press up and dip variations and OHPs suffice for sport performance.
OP - your ankle flexibility is fucking awesome.
What program is this?
Also, why do so many lifters do that ankle shake after stepping out? I’ve seen a few lifters do that in AvgBroz videos as well.
Cheers dude getting mobility for stuff like this has always been pertty easy for me, not sure why. and That ankel shake thing I do is because tupically my right hip and ankle are tighter than my left and I tend to place the foot further back and rotate the toes further out, that little ankle shake for some reason gets me in the right position and makes me feel better. I think for some of Broz lifters it might be a similar thing or perhaps just one of those things you always did but you don’t know why because you don’t know you do it !!!
[quote]amayakyrol wrote:
What program is this?
Also, why do so many lifters do that ankle shake after stepping out? I’ve seen a few lifters do that in AvgBroz videos as well.[/quote]
And the program is Matt Bertrands Six weeks of Squatting Insanity if you look back through the articles not long ago he wrote about a program he was put through what Im doing is that
What are the ques you use when you squat?
cues would be…
Head Back Look Down.
air in stomach out
when you go down imagine pulling yourself down using your hip flexors.
as well as spreading the feet I arch my feet this keeps you balanced on the three bases the big toe little toe and the heel.
these are the things I do but I dont think of them in this way, I try to create as much tension as possible and the result is these seperate things
I don’t see how this program is more strenous that Smolov or the Bulgarian method, now that I’ve looked at it.
Maybe it’s shocking to the system if you aren’t squatting heavy at least 3+ times a week, but personally I can’t stand squatting only once a week. I’d rather squat everyday, but that’s just me.
I would say it looks less daunting then Smolov, there isn’t as much strict percentage work I think it’s good for someone who enjoys the squat and wants to push it even higher, or someone like myself who wants to regain the leg strength they lost when the cut their bodyweight down. I think its really meant for those who struggle with the squat and always have done. I think their is a lot of merit in it especially warming up with the squat without corrective stretches, the weeks of maxing out everyday teach you about the differnce of being sore, stff and hurt and actually being injured. I think I’ll do this again at some point or maybe Smolov if I get a long lay off from rugby to do it in.
I’ve seen some pretty weird things so far that I suppose most of these types of programs produce. My arms have gone up half an inch when I never did direct arm work and any movements involving the arms have been dramatically reduced, my weight literally shot down and not it’s holding steady even though Im eating a ton of shit to make sure Im hitting a good amount of cals per day. and my squatting techniques changed without me really noticing it, I now squat narrow feet almost directly forward arching my feet and sligning my body down between the legs. I used to put my toes way out and just free fall into it now Im getting tension through the eccentric phase as well.
I think you PL guys will see more gains the olympic lifting style squatters such as myself since for me there are a fewer cues head back chest up and get on my feets arches and then just go down and try to muscle it up. for Power lifting you can get a good 20-25 kg gain from drilling the movement properly at least thats how it felt for me when I squatted low bar wide stance.
In all fairness these are the lifts I predict from the cycle at the moment
Back Squat - 170 @90kg bw to 200 86 bw
Front Squat - 160 to 180
Snatches
I decided to do this for front squats because I’m cutting and at the point where linear progression on cleans AND front squats at the same time is excessive.
And I love squatting. An excuse to do it every day is just golden.
[quote]amayakyrol wrote:
I decided to do this for front squats because I’m cutting and at the point where linear progression on cleans AND front squats at the same time is excessive.
And I love squatting. An excuse to do it every day is just golden. [/quote]
You could do what I did alternate squats and front squats. in order to get the most out of this in the form of bigger and stronger legs core and back as a package I think you need the back squats. besides they both drive each other. I found that recover a bit faster sicne the two squats are the same but different at the same time. Its pretty cool when you end up hitting PR days back to back to back to back, in the ma out weeks because of it.
I know what you mean on the squats and cleans to be honest if you can maintain your clean and drive the squats up with this program you’ll find your cleans go up. That’s what I found anyway
You lean out some?