Hey Larry,
First of all, thank you for helping out everyone around here who needs it, myself included. It isn’t often we get a person as well-meaning with so much skill.
All the lifts were inspirational, especially the front squat. I’m still waiting for that to become a comfortable (or less-uncomfortable) movement for me. What kind of rep ranges do you usually use for the front squat? Do you ever replace your back squat entirely with the front?
[quote]Larry10 wrote:
[quote]Spock81 wrote:
[quote]csulli wrote:
I feel like Larry10 has revitalized the powerlifting forum lol.[/quote]
:O! You take that back young man, the powerlifting forum was never dead!!![/quote]
How are your lifts coming Spock? I want to see your bench and deadlift!![/quote]
haha, things are coming along nicely. Benching is stalling a bit, I think. Too soon to tell really. It’s probably more a lack of patience than stalling…
ANd I get horrible tummy troubles when I film my lifts, LOl.
[quote]Ambugaton wrote:
Hey Larry,
First of all, thank you for helping out everyone around here who needs it, myself included. It isn’t often we get a person as well-meaning with so much skill.
All the lifts were inspirational, especially the front squat. I’m still waiting for that to become a comfortable (or less-uncomfortable) movement for me. What kind of rep ranges do you usually use for the front squat? Do you ever replace your back squat entirely with the front?[/quote]
Thanks for the feedback man, it means a lot to me.
I was actually frustrated with my back squat about 6 months ago, so I decided to completely redo my form and start with front squats only. I did this for 6 weeks.
http://www.exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.html?max=425
This is a tough program, and I actually dropped my max down 20lbs so I could complete it.
When I went back to the back squat, I had to start with less than I could front squat, but in no time at all, I hit that 525 squat, and I did it the way I wanted to.
[quote]Spock81 wrote:
[quote]Larry10 wrote:
[quote]Spock81 wrote:
[quote]csulli wrote:
I feel like Larry10 has revitalized the powerlifting forum lol.[/quote]
:O! You take that back young man, the powerlifting forum was never dead!!![/quote]
How are your lifts coming Spock? I want to see your bench and deadlift!![/quote]
haha, things are coming along nicely. Benching is stalling a bit, I think. Too soon to tell really. It’s probably more a lack of patience than stalling…
ANd I get horrible tummy troubles when I film my lifts, LOl.
[/quote]
No worries Spock, but just know that if you ever want some feedback I won’t be too far away.
[quote]Larry10 wrote:
[quote]Ambugaton wrote:
Hey Larry,
First of all, thank you for helping out everyone around here who needs it, myself included. It isn’t often we get a person as well-meaning with so much skill.
All the lifts were inspirational, especially the front squat. I’m still waiting for that to become a comfortable (or less-uncomfortable) movement for me. What kind of rep ranges do you usually use for the front squat? Do you ever replace your back squat entirely with the front?[/quote]
Thanks for the feedback man, it means a lot to me.
I was actually frustrated with my back squat about 6 months ago, so I decided to completely redo my form and start with front squats only. I did this for 6 weeks.
http://www.exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.html?max=425
This is a tough program, and I actually dropped my max down 20lbs so I could complete it.
When I went back to the back squat, I had to start with less than I could front squat, but in no time at all, I hit that 525 squat, and I did it the way I wanted to.[/quote]
Greatly appreciated. My back is feeling quite a bit better lately, by the way. Thank you for the advice you gave me there.
that’s awesome to hear man, I’m really glad your back is feeling better, it’s a total nightmare to get over. I’d say the last thing you need to do is really strengthen the glutes and you’ll be laughing.
Brett Contreras has some great stuff, I personally just do a lot of hyperextensions daily and really flex my butt at the top of each rep. I’m up to 50 daily as the first thing I do when I walk in the gym, even before I squat or pull. I’ve made great progress in my glutes by doing this.
Take care man, hope all is well
[quote]Larry10 wrote:
that’s awesome to hear man, I’m really glad your back is feeling better, it’s a total nightmare to get over. I’d say the last thing you need to do is really strengthen the glutes and you’ll be laughing.
Brett Contreras has some great stuff, I personally just do a lot of hyperextensions daily and really flex my butt at the top of each rep. I’m up to 50 daily as the first thing I do when I walk in the gym, even before I squat or pull. I’ve made great progress in my glutes by doing this.
Take care man, hope all is well[/quote]
Back extensions with bands really emphasize the glutes and give me a good pump.
[quote]Fletch1986 wrote:
[quote]Larry10 wrote:
that’s awesome to hear man, I’m really glad your back is feeling better, it’s a total nightmare to get over. I’d say the last thing you need to do is really strengthen the glutes and you’ll be laughing.
Brett Contreras has some great stuff, I personally just do a lot of hyperextensions daily and really flex my butt at the top of each rep. I’m up to 50 daily as the first thing I do when I walk in the gym, even before I squat or pull. I’ve made great progress in my glutes by doing this.
Take care man, hope all is well[/quote]
Back extensions with bands really emphasize the glutes and give me a good pump. [/quote]
great advice
Do you ever use accommodating resistance whether for the main lifts or assistance?
I’m not familiar with the term, do you mind explaining it to me?
Bands and chains and shit.
Lol,
I like squatting with chains as it hits me right at my sticking point, and generally what I squat with weight and chains and I can free squat.
I use chains on bench as well, and really like them.
They’re also very good for me on deadlifts as they kick in right where my sticking point is.
I don’t use bands very often, I find them very hard on the hips for the squat, and a nightmare to unrack
In general, whatever I can do with chains and weight, I can do the total top weight straight weight. Sometimes I’ll use them before a meet so I don’t have to get as fired up and save my CNS for the meet.
How do you program them in your routine?
hey man, I can’t really describe how I programmed them into my routine, for bench I did a whole smolov bench cycle one time with chains and it was awesome.
for squats when a meet is getting close I just throw on chains and max out, same for pulls.
Hope that helps.
[quote]Larry10 wrote:
hey man, I can’t really describe how I programmed them into my routine, for bench I did a whole smolov bench cycle one time with chains and it was awesome.
for squats when a meet is getting close I just throw on chains and max out, same for pulls.
Hope that helps.[/quote]
I think I might try it with the top weight as the prescribed weight if I’m having a crumby day and focus on speed instead.
I might also do a low volume, low weight day according to Prilepin’s table with the chains and bands added for 2-3 weeks in a row at a time. I had to ask because these with the DE day with the westside style training was what I liked and felt did the most for my numbers and form.
Now that I’m thinking about it, I’m about to add them into my sheiko routine here and there, as I was struggling to find a way to use boards, but my chains weigh 45lbs, so I’m going to throw them on, and subtract 45 from the weights I’m supposed to use, and just do my reps with that.
I just can’t figure out my lockout on bench, I keep trying to “pec” it up, but I think simply bringing some awareness to the issue and just trying to lock my elbows sooner on all my sets is going to go the longest way… boards and chains probably can’t hurt though, lol.
My training from last night.
Not thrilled about my depth, some of them were a little high, some of them were in.
I was having a really tough time with my left hip, and I’m going to come up with a new strategy to overcome this, as my current one isn’t working. After this workout, I had sciatica so bad I could barely stand.
Overall, all the weights moved very well, and I’m happy with that, my work capacity is really coming along, next month 515 max, month after 535, month after 555, then I might peak and try to hammer a 550+ squat. I think it’s a good plan.
With the front squats did you say you like them to be 75-80% of your BS? Is just under 2/3s really bad?
My front squat is 85% of my back squat, 525 BS and 445 FS, but I have short-ish legs and very strong quads.
66% isn’t bad at all, you may just have uber long legs that makes front squatting really tough, but I would personally just focus on your front squat for a bit and you’ll find you get out of the hole much easier, as well as get your deadlifts off the floor much easier.
Hope that helps.
What fed do you plan to compete in? Suited, only knee wraps, or raw?
Since you care about squat depth a lot, I would say that could get into trouble at IPF meets. It’s borderline depth I would say.
I’m in a similar situation. I have borderline IPF depth but would rather have a true “no-doubt-about-it IPF depth”.