I’m with SD, those are freakin impressive dips…great work going on here as always!
Ahh, that’s Sioux-z in the vid. She’s my weight class but about half a foot shorter and 20x stronger. It’s interesting to read about struggles with hitting depth because I’m struggling with squatting way too deep right now and trying to figure out how to correct that.
Nice night at the bench OP. Your dips are DAMN STRONG
Eric Cressey is promoting a new product called ShowandGoTraining. As part of the marketing, he has made 2 videos so far on the squat; the one directly applicable to your needs is called 7 Minutes to a Deeper Squat, which shows a few flexibility/mobility exercises. There’s also a 2nd one called Mastering the Squat, which I found really helpful wrt the front squat.
Go to his site, and sign up by giving him your name and e-mail.
Yea, I think the depth on the bar dips was fine too. And 290x5 is pretty damn good.
Thanks OG, JW and UN for the dip comments.
They seem to really help the bench press’in.
[quote]kpsnap wrote:
Ahh, that’s Sioux-z in the vid. She’s my weight class but about half a foot shorter and 20x stronger. It’s interesting to read about struggles with hitting depth because I’m struggling with squatting way too deep right now and trying to figure out how to correct that.[/quote]
Gotta watch out for those shorter folks in your weight class. That’s a definite danger sign.
Is Sioux-z her stage name?
We seem to have opposite issues. You definitely need to find some tension in the hole.
How wide is your stance and do you flare your knees over flared feet?
If you are really flexible, then I’m not sure how you can find the tension other than a rebound off the lower legs.
[quote]punnyguy wrote:
Eric Cressey is promoting a new product called ShowandGoTraining. As part of the marketing, he has made 2 videos so far on the squat; the one directly applicable to your needs is called 7 Minutes to a Deeper Squat, which shows a few flexibility/mobility exercises. There’s also a 2nd one called Mastering the Squat, which I found really helpful wrt the front squat.
Go to his site, and sign up by giving him your name and e-mail.[/quote]
I’ll definitely check that out.
Really appreciate the pointer.
So tonight I charged up the video camera and headed down to the Uni gym to meet up with my USAPL buddies. Sure enough they were there working on their program for upcoming meets. One is going to the “Worlds” in the Czech Republic next week and the other a small meet here in TX.
Squats:
Warmup to 225
240 x 3
270 x 3
305 x 5
305 x 2,1,1,1
Good Mornings:
135 x 10
135 x 10
155 x 10
I had Sandra Sebastian, who won her weight class in the Womens Nationals against Priscilla Ribic this year take me through commands on bench press and squats. She also helped me with my squat form and checked my depth several times. She is also a USAPL State Judge and will be judging my upcoming meet.
Great night. Sorry the camera crapped out. Battery completely dead.
I was hitting at least 1-2 inches below parallel with most of my squats. White lights tonight. No reds.
She showed me what I needed to do in order to get another 1 or 2 inches by accelerating a little harder for the last couple of inches at the bottom letting loaded hammies rebound. I have a very controlled decent with heavier weight and need to let it loose at the bottom, so I worked on it.
Lots of good conversation and fellowship with the PL’ers. Wish I could do it more often.
Sandra is doing her next meet RAW and is shooting for a mid-3 squat and low/mid-4 pull.
Damn, you go girl!
That sounds like a great night! I wish I had a bad-ass crew to train with, even if it was only on occasion.
[quote]Oldman Powers wrote:
So tonight I charged up the video camera and headed down to the Uni gym to meet up with my USAPL buddies. Sure enough they were there working on their program for upcoming meets. One is going to the “Worlds” in the Czech Republic next week and the other a small meet here in TX.
Squats:
Warmup to 225
240 x 3
270 x 3
305 x 5
305 x 2,1,1,1
Good Mornings:
135 x 10
135 x 10
155 x 10
I had Sandra Sebastian, who won her weight class in the Womens Nationals against Priscilla Ribic this year take me through commands on bench press and squats. She also helped me with my squat form and checked my depth several times. She is also a USAPL State Judge and will be judging my upcoming meet.
Great night. Sorry the camera crapped out. Battery completely dead.
I was hitting at least 1-2 inches below parallel with most of my squats. White lights tonight. No reds.
She showed me what I needed to do in order to get another 1 or 2 inches by accelerating a little harder for the last couple of inches at the bottom letting loaded hammies rebound. I have a very controlled decent with heavier weight and need to let it loose at the bottom, so I worked on it.
Lots of good conversation and fellowship with the PL’ers. Wish I could do it more often.
Sandra is doing her next meet RAW and is shooting for a mid-3 squat and low/mid-4 pull.
Damn, you go girl!
[/quote]
AWESOME OP! I knew your could get legal on that squat! wish I had such a group but alas, I’m stuck with you guys on the interwebz
Great stuff, OP. Sounds like a great atmosphere to get jacked. And you are already reaping the benefits.
[quote]soldog wrote:
AWESOME OP! I knew your could get legal on that squat! wish I had such a group but alas, I’m stuck with you guys on the interwebz[/quote]
Thanks SD - It took some research, lots of emails and phone calls but I eventually found a handful of USAPL folks in my home town and they just happen to be very advanced lifters.
Lucked out.
[quote]LittleStrick wrote:
Great stuff, OP. Sounds like a great atmosphere to get jacked. And you are already reaping the benefits.[/quote]
Thanks LS - It’s funny, the other night when I was there some of the kids either thought I was a coach or a student. Had a lot of questions come at me from new PL’ers getting their feet wet.
One of the wrestling coaches was watching me doing squats with wrestling shoes on. Thought I was a wrestler and asked if I wanted to try out for the team. Must be really hard up.
I get a little self conscious around all the youth. Lotta pressure represent’in the old folks.
Business trip coming up tomorrow so I get a mini deload.
My ITB’s, Glutes and TFL really need the break before week 3 of 5/3/1.
Lots of hotel room stretching on the agenda.
[quote]Oldman Powers wrote:
[quote]kpsnap wrote:
Ahh, that’s Sioux-z in the vid. She’s my weight class but about half a foot shorter and 20x stronger. It’s interesting to read about struggles with hitting depth because I’m struggling with squatting way too deep right now and trying to figure out how to correct that.[/quote]
Gotta watch out for those shorter folks in your weight class. That’s a definite danger sign.
Is Sioux-z her stage name?
[/quote]
Yep. Her real name is [not surprisingly] “Susie.”
[quote]Oldman Powers wrote:
We seem to have opposite issues. You definitely need to find some tension in the hole.
How wide is your stance and do you flare your knees over flared feet?
If you are really flexible, then I’m not sure how you can find the tension other than a rebound off the lower legs.[/quote]
My squat stance is just about shoulder width, maybe a tad wider. I have extremely flexible hips. I tend to bounce off my calfs. Gear actually helps keep me from going ass to grass.
Congrats on getting depth in your squat! That’s super. And you are fortunate to have such a high-caliber group to train with.
Thanks Snapper, it gives me a little more peace of mind, but I have a lot of work to do.
I haven’t been getting any rebound out of the hole because of technique and you due to flexibility.
I’m back from my biznut trip and looking forward to getting back in the gym.
I needed the break tho.
C9/W3
BW 195
Bench Press:
Warmup to 225
240 x 5
270 x 3
305 x 3
325 x 1,1
245 x 10
Dips:
BW x 15
+45 x 10
+90 x 10
+115 x 8
Inclines:
135 x 10
185 x 10
225 x 6
Pull Ups:
8,5,6,5,5
Ab work
Haven’t posted much due to work activities. Will try to catch up on everyone’s logs when I can.
Have upcoming business trips to Asia that require me to cancel my upcoming meet in November. Bummed about it.
Worked out last week but didn’t post a log. Basically did week 1 of 5/3/1 over again and doing week 3 this week.
I’m a little slow sometimes, but didn’t know what to expect when I started this program. I’m starting my 10th month of 5/3/1 and haven’t ran any other formal programs before it.
I’ve noticed I’ve been pretty lax on the accessory work. Not from effort or volume, but thinking them through.
Going to switch them up to go for better balance and to get the most bang for the buck.
It doesn’t mean more accessories, in some cases it will mean less.
Thats a freakin’ bad ass session OP!! dips with 115…sick!!!