Squats were harder today than they have been in a long time. I realized today how much I hate my Chuck Taylors. They slip when I do sumo deadlift and I think I’d squat better in snow shoes. I’m in the market for a new pair that has even a hint of traction.
[quote]mrodock wrote:
Squats were harder today than they have been in a long time. I realized today how much I hate my Chuck Taylors. They slip when I do sumo deadlift and I think I’d squat better in snow shoes. I’m in the market for a new pair that has even a hint of traction.[/quote]
For a flat shoe to Squat or DL in, I like the Adidas Sambas. They have a nice flat sole, good grip and don’t look anything like Chuck Taylors(huge bonus).
For a heeled shoe, I like my Do-Win Rogues. Nice lift without being too extreme, and as comfortable as an Oly shoe will probably be.
I still use my Sambas for DL, but use my Rogues for all my Squats.
[quote]Modi wrote:
mrodock wrote:
Squats were harder today than they have been in a long time. I realized today how much I hate my Chuck Taylors. They slip when I do sumo deadlift and I think I’d squat better in snow shoes. I’m in the market for a new pair that has even a hint of traction.
For a flat shoe to Squat or DL in, I like the Adidas Sambas. They have a nice flat sole, good grip and don’t look anything like Chuck Taylors(huge bonus).
For a heeled shoe, I like my Do-Win Rogues. Nice lift without being too extreme, and as comfortable as an Oly shoe will probably be.
I still use my Sambas for DL, but use my Rogues for all my Squats.
[/quote]
Thanks a lot Modi! I plan to pick up a pair of Sambas tomorrow. I think they will be better for sumo dead and squats. Then I’m not entirely sure what I’ll end up getting for squats, maybe Safety SST’s. Those Do-Win Rogues look good too.
I started paying more attention to what my feet are doing in the squat and noticed just how much I hate my Chuck Taylors. I could feel my toes lifting in the bottomm and feeling off-balanced. I was told a heel could help with that . . . something to squat back on. So I’m hoping a good pair of shoes will give me one less thing to fight.
[quote]Bagger wrote:
Nice lifting Bro. You are one of the most disciplined lifters I know. keep up the good work and you’ll achieve your goals for June.
Hows the form coming along?[/quote]
Thanks Bagger, that really means a lot! Just trying to live up to my potential whatever that might be. Speaking of which, instead of decreasing my weight I’m thinking I’m going UP, UP, UP! In 1.5 years I want to be a solid 198, then figure out how that is working out and MAYBE go up to 220. The more I think about it the more I realize not having the least amount of muscle in my division at nationals would probably be a good thing.
Form report:
Bench: It really is amazing how much better this lift feels. I would say now I feel more comfortable on the bench than in the squat or deadlift and it used to be the other way around. The good thing is I feel the squat and deadlift are improving too . . .
Deadlift: My first pull always feels extremely good, but the subsequent pulls I tend to get out of position. It is very difficult in doing sumo for me to keep my chest up on each rep. Something I will be working extrremely hard at doing better today. I’ve been told that it is a difficult issue to fix but can be done.
Squat: I think better shoes and this will really feel great. My core strength/stability seems as though it has increased tremendously. I am sitting back in the squat further and forcing my knees out better. I think the back that I am sitting back further is the reason my shoes feel terrible now.
There really is nothing like Sheiko to work on technique in all 3 competition exercises.
The meet will likely be on June 27th. As of today it is still a tentative date.
[quote]mrodock wrote:
Bagger wrote:
Nice lifting Bro. You are one of the most disciplined lifters I know. keep up the good work and you’ll achieve your goals for June.
The meet will likely be on June 27th. As of today it is still a tentative date.[/quote]
I agree fully with Bagger.
I also think that you are going to surprise yourself at this meet.
If I remember right you are shorter? I think that moving up in weight is the way to go, if you are short and weigh a lean 198 and then 220 you are going to seriously be hard to beat. With all of your hard work you will do well. Just be sure you are taking care of your joints and your health too.
[quote]mrodock wrote:
Speaking of which, instead of decreasing my weight I’m thinking I’m going UP, UP, UP! In 1.5 years I want to be a solid 198, then figure out how that is working out and MAYBE go up to 220. The more I think about it the more I realize not having the least amount of muscle in my division at nationals would probably be a good thing.
[/quote]
I also think that you are going to surprise yourself at this meet.
If I remember right you are shorter? I think that moving up in weight is the way to go, if you are short and weigh a lean 198 and then 220 you are going to seriously be hard to beat. With all of your hard work you will do well. Just be sure you are taking care of your joints and your health too.[/quote]
I plan to increase my dedication in light of the compliments! Thanks, more fuel for the fire! It’s difficult sometimes while in school.
Not too short, 5’9". I plan to lean out and add weight. I might be around 14% bf right now, not really sure. I’ve been leaner before though and if I can get to a really lean 198 by January 2011 for state that would be a very good thing.
I will do all that I can to make sure I surprise myself at the meet. (except setting ridiculously low expectations).
[quote]Modi wrote:
mrodock wrote:
Speaking of which, instead of decreasing my weight I’m thinking I’m going UP, UP, UP! In 1.5 years I want to be a solid 198, then figure out how that is working out and MAYBE go up to 220. The more I think about it the more I realize not having the least amount of muscle in my division at nationals would probably be a good thing.
Now we’re talking. ;)[/quote]
thought you might agree! What I started to realize is that adding bodyweight is the SHORTCUT to me being competitive, not the other way around. I wouldn’t be competitive in the 165’s right now as it is, so I might as well add some muscle mass and keep the progress going as quick as possible.
Deadlift (15 min., from bottom of knees)
1x5x295 (60%)
2x3x345 (70%)
4x4x390 (80%)
Lunges
5x5x135 (35%)
2 hours 50 min.
The rack pulls are easily the most brutal exercise that I do on this program (for me at least). Not entirely sure why that is. Since 25 pounds has been easy on dumbbell flyes with a huge ROM I thought I’d try 30 pounds today. Turns out it was really tough for me. I paused most of my reps because it seemed touch and go as I’ve been doing for this 4 week volume block would be too easy.
Squat (46 Metal King V-Type, straps down, no knee wraps)
2x315
1x365
1x385 (EASY EASY)
Sumo Good Morning (beltless)
5x5x195 (50%)
Dips
2x8x+10
3x8x+20
I was just dead on bench today. Highest volume bench week was just brutal and to finish it with a shirt is less than ideal. My shirt day is supposed to be at the beginning of the week. So next cycle I will move my Sunday session to the first day in the week so I have good spotting/instruction when in the shirt. I lost my 3rd rep on my first set in the shirt today. That was the most afraid I’ve ever been in my life. It felt as though the bar got a couple inches away from my neck, I’m sure it was actually further than that though. Anyways, I arced the bar back way too fast and it flew out of the groove right at my throat, fun times!
I am going to do one more volume block before I leave to get married. My meet is on June 27th, so when I get back from the marriage I will do a 3 week peaking cycle. Anyway I plan to do weeks 1-4 for bench so I have a little less fatigue when working with the shirt at the end of the week. My shoulders are just so fucking sore all the time that I think this is getting counterproductive to getting good in the shirt.
I have had my squat suit for awhile now and have been putzing with it around the house and really wanted to try it in the gym. I was pleasantly surprised after all the volume this week how damn good 385 felt, which is what I estimated my unequipped squat max to be at the beginning of this cycle. My spotter said I at least made it to parallel, maybe a bit lower so I’m certainly in the neighborhood of getting depth if I didn’t. Although I didn’t want to stop at 385 it was probably for the best as I will not be using the squat suit at the meet.
Lat Pulldowns (2 sec. hold scapular depression)
2x10x60
1x9x50
2x40lb (30 sec. hold)
HOLY SHIT my scap depressors are weak, I realized this when I couldn’t touch my chest on a pull-up, thanks to Nate Green’s article.
Face Pulls
3x20x100
Felt run down today. Stupid math exam that didn’t go all that well. But got through this session well enough. Next 2 weeks of school will be pretty brutal but I shall make it through and emerge with a lot of free time for the summer.
[quote]mrodock wrote:
My shoulders are just so fucking sore all the time that I think this is getting counterproductive to getting good in the shirt.
I have had my squat suit for awhile now and have been putzing with it around the house and really wanted to try it in the gym. I was pleasantly surprised after all the volume this week how damn good 385 felt, which is what I estimated my unequipped squat max to be at the beginning of this cycle. My spotter said I at least made it to parallel, maybe a bit lower so I’m certainly in the neighborhood of getting depth if I didn’t. Although I didn’t want to stop at 385 it was probably for the best as I will not be using the squat suit at the meet.[/quote]
Hey man , keep up the good work ! On the topic of your shoulders, when I was doing Sheiko and having joint pains, as can sometimes be the case with such a program. I found that if I eliminated all the prescribed up sets and just did a regular warm up and the top sets like the five triples it helped eliminate some of the joint pain I was having . Good luck and keep training hard .
Hey man , keep up the good work ! On the topic of your shoulders, when I was doing Sheiko and having joint pains, as can sometimes be the case with such a program. I found that if I eliminated all the prescribed up sets and just did a regular warm up and the top sets like the five triples it helped eliminate some of the joint pain I was having . Good luck and keep training hard .
[/quote]
Hey NATOR, thanks for checking in and for the well wishes! I appreciate the shoulder suggestions. I seem to have rebounded very well this week, it is just the really high volume week got me pretty fatigued. Most of it was muscular soreness though I think.
Thanks again man, just have to make it through finals. I know you’re in the same boat so good luck.
Probably my best session on Sheiko so far. Felt extremely good on the bench and on deadlift today. I could feel the rebound from high volume week 7.
My plan is for my last volume cycle before the competition to kick squat up 10 pounds, bench press 10 pounds, deadlift 15 to 20 pounds. I do not seem to be accumulating any low back fatigue on this program so I’m not afraid to challenge myself on the deadlift a little and I need to handle some heavier weights on squats so I stop squatting way in the hell too deep.
I decided to eliminate board presses. Benching with the chains, benching in the shirt every week for volume, and doing dips is enough tricep stimulation for right now. I feel that I am overdoing it and spinning my wheels because of it. So no board presses for right now. I’ve seen Wade Hooper do close grips with chains, I might throw something like that into the mix a couple of months from now.
