So I can blame my shitty squat on my genetics and be on my way? Awesome.
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Sounds like a plan to me. In fairness it is only really in the last couple of months that my squat has taken off; Iāve just learned how to work around my absurdly long legs a bit better.
Bench does seem to be improving for the first time in ages, though, so weāll see how it catches up.
Any tips? Whatās made the big difference?
Well done!
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Honestly the fact that two people have asked me for advice about squats today is like Iām in some hilarious bizzaro world, but sure Iāll lean into it.
This is what works for me, so YMMV:
- I got the hang of low-bar positioning more, using a grip I saw on JTS with the pinky finger under the bar. Keeps my wrist straighter and upper back more solid. This all keeps the bar path straighter. Also bending the bar across my back is a cue that seems to keep things (more) solid.
- I opened my stance and did some SSB/box/SSB box squats for a while to get more of a sit back and involve glutes/hamstrings more.
- The āopen your taint/goochā cue clicked a bit more. I was opening my knees and not my hips before, I think.
- My core is stronger now from doing strongman stuff. That helps.
- I made peace with the fact that it will always, always, always feel fucking horrible to have significant weight on a barbell on your back and that how bad it feels at the top has no bearing on how easily my legs can move the weight. This is pretty big.
- Since competing Iāve gotten a lot better at realising Iām capable of more than I think, which means that programming with AMRAPs is a lot more effective.
In addition to the above, and perhaps most importantly, I spent a couple of months doing two-a-days, to include a couple of days of lower body training, so Iām riding the results of a big accumulation block at the moment.
Thanks duke - I feel like Iām well on the road to five plates which is pretty exciting stuff.
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This is a realisation I came to a few weeks ago as well. What would be your go to for core strength? My squats are definitely getting a bit good morning-ey again.
My understanding was that squat mornings were more symptomatic of weak quads than core.
I donāt really do anything core-specific tbh, I just spent a lot of time doing farmerās walks and loaded carries and heavy beltless pressing in preparation for comp.
Food for thought, thank you.
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Tuesday, 15 October
Up to 242.3 today for some reason. Especially annoying as I kept calories lower yesterday.
Training (AM)
Conditioning/Recovery: Sled
A few rounds of pushing sled + 55kg (121lb) weight, then dragging back over a 10m/30ft distance.
A few rounds of the same but with 75kg (165lb).
A few more rounds of pushing sled + 75kg, running back and getting a 20kg (45lb) power bag (heaviest bag there), carrying that to the sled and dragging it back.
10m on the elliptical to cool down.
Wednesday, 16 October
Still >240 this morning which is a little weird but I look less bloated than usual.
Training (AM)
Press
8x20kg (44lbs)
5x30kg (66lbs)
5x37.5kg (83lbs)
5x42.5kg (94lbs)
12x50kg (110lbs) (sort-of PR)
Joker set, because I felt strong and someone was using the deadlift platform.
3x60kg (132lbs/1 plate) (PR triple)
Push Press
Dude was still using the deadlift platform, so I threw these in.
5x60kg (132lbs/1 plate)
3x70kg (154lbs) (PR triple)
1x82.5kg (182lbs) (PR)
Trap Bar Deadlift (High Handles)
Just out of curiosity. First time using one so each rep is a PR.
5x73kg (161lbs)
3x123kg (271lbs)
2x163kg (359lbs)
1x193kg (425lbs)
1x203kg (448lbs)
Incline Bench Press
3x10x50kg (110lbs)
Kroc Rows
20x40kg (88lbs) each hand
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Friday, 18 October
Weighed in at 240.0 on the nose today. Been having some GI issues all week which may explain this; weird as Iām never usually bothered in that sense.
Still, didnāt shit myself lifting today so thatās a win. Then again it was a very short-and-sweet session as my parents are visiting today, so maybe I simply didnāt have time to.
Training (AM)
Bench Press
5x55kg (121lbs) (meant to be 3)
3x62.5kg (138lbs)
10x70kg (154lbs) (PR - 70x8 was a PR three weeks ago)
Squat
3x100kg (220lbs/1 plate)
3x110kg (243lbs)
8x120kg (265lbs) (PR)
TRX Inverted Row
3x20
Situps
3x20
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Tuesday, 22 October
Weighed in at 240.2 today which isnāt bad going after a weekend of family visiting.
Another short one today. Feeling pretty tired this morning.
Training (AM)
Press
3x40kg (88lbs)
3x45kg (100lbs)
11x52.5kg (116lbs) (PR - previous best was 10x52.5)
Deadlift
3x120kg (265lbs)
3x140kg (308lbs/3 plates)
7x160kg (353lbs)
Incline DB Bench/Strict DB Row
Superset:
3x15x20kg (45lbs)
3x15x35kg (77lbs)
Saturday, 26 October
Havenāt logged for a few days because all my sessions have been cardio and who cares about that?
Anyway Iām off on holiday next week and I had the afternoon to myself because the missus is off dress shopping so I decided to do what I never usually do and just see how much I could lift for the fuck of it.
Itās great to be at a point where three plates is now a hard working set of squats instead of a pipe dream max.
Also kicked off the morning by watching England demolish the All Blacks so a good day all in all.
Training
Squat
5x20kg (44lbs)
3x40kg (88lbs)
2x60kg (132lbs/1 plate)
1x80kg (176lbs)
1x100kg (220lbs/2 plates)
1x115kg (253lbs)
1x130kg (286lbs)
1x145kg (314lbs/3 plates+) (PR)
1x155kg (336lbs) (PR)
Bench Press
5x20kg (44lbs)
3x40kg (88lbs)
2x60kg (132lbs/1 plate)
1x70kg (155lbs)
1x80kg (177lbs)
1x85kg (188lbs) (joint PR)
0x90kg (198lbs) (stapled - maybe soon)
Misc
Romanian deadlifts
Chest-supported rows
Lat raises
Curls
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Congrats o the PR keep it going
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Monday, 28 October
Woke up at 239.3 today.
Was considering running Young Wendler and increasing cardio for my next training block, but I did some power cleans today and Iām not good at them. I canāt really be bothered to waste energy practicing them, either; that can be Future Mattās problem when an Olympic Bar shows up in an overhead medley again in another comp. I worked up to 80kg (175lbs) but my biceps definitely did a lot more work than they should have done.
I think Iām going to run a minimalist PPL between now and Christmas, excepting the week Iām in Leeds where Iāll be doing some strongman stuff. I definitely need to be dropping some fat, so Iām thinking a Triumvirate style setup of one main lift and a couple of assistance things each day.
Over Christmas Iām hoping to treat myself to a 12" log and an axle (hopefully the gym let me keep them there) so that I can train properly for my next comp. Itās not until July, but as itās not my first rodeo any longer I want to train to actually do well in it, not just to do it.
Events are:
- 100kg (220lb) log
- 17kg (37lb) hammer hold
- 220kg (485lb) axle deadlift (standard height)
- Loading medley (4 objects, unknown as of yet)
- 120kg (265lb) stone over bar
Training will probably wind up being something like:
Mon: log & upper body
Tue: light conditioning/recovery
Wed: axle deadlift & lower body
Thu: light conditioning/recovery
Fri or Sat: medley, stones, more log and/or deadlift
Sat or Sun: rest/active recovery
Anyway sure weāll see what happens. A while off yet.
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Monday, 11 November
Been weighing around 237-238 even post-holiday.
Decided I need to get my conditioning (both anaerobic and aerobic) up to snuff so Iāve begun Tactical Barbellās Base Building Protocol. Hate endurance/cardio stuff so it wonāt be fun but I need it.
Tactical Barbell W1D1
Strength-Endurance Cluster
Three rounds, 2-3m rest between each round and 0-60s rest between exercises.
20 pushups (a pushup PR I think. Some rest-pauses)
20 KB swings (too light at 12kg/27lbs but hotel gym)
20 DB rows (16kg/35lbs)
20 situps
20 goblet squats (16kg/35lbs)
Felt pretty sick after that tbh.
Tuesday, 12 November
In a hotel so no idea about weight. Hoping to see a little less on the scale when I get back based on diet this week, though.
Tactical Barbell W1D2
Endurance Session
40m stationery bike at easy pace (~140-50 HR) for 14km
Legs were worse than lungs here.
Are you trying to peer pressure me into doing cardio?
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Misery loves company.
Iām actually looking to start playing rugby next season so I need to be able to run a bit.
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Wednesday, 13 November
Still no weigh-ins.
Tactical Barbell W1D3: Endurance session
LSS Running (with walking intervals)
Baltic outside, so when the session specified 30-60m I called it at exactly 30. Not a clue about distance or pace or anything as Iāve no app, but Iāll generously assume it was about 2.5 miles. Maybe. I should track it, really.