Should have gone with the landing strip…
Fear not Dash, my beard has phenomenal swag.
I’ll post my workout when I can upload/edit the vids at home. Cliffs notes is I nailed 270x1 and 290x1 on squats but my form on the heavier sets sucked. Still tucking my ass underneath me and my knees are shooting out over my toes. After watching the EFS squat vids I am trying to concentrate on 8 things at once under a heavy load… will take a few weeks to get down.
ok let me clear this up first and foremost… if you’re going to PL you need a Power Stache. Case Closed.
Secondly… you’re bench set up needs some work. There is a bench series of tutorials on youtube that I watched a ton of times and implemented. It really helped.
its a 6 or 7 part series all about bench pressing. Check it out homie and be prepared to have your mind blown by all the things that go into a good bench lol
[quote]gregron wrote:
ok let me clear this up first and foremost… if you’re going to PL you need a Power Stache. Case Closed.
Secondly… you’re bench set up needs some work. There is a bench series of tutorials on youtube that I watched a ton of times and implemented. It really helped.
its a 6 or 7 part series all about bench pressing. Check it out homie and be prepared to have your mind blown by all the things that go into a good bench lol[/quote]
I watched it. I can’t tuck my feet under me because USAPL has a “feet flat on the floor” rule. So I have to go with the second way he says to set up (In the final part, Part VII). He mentions it’s a lot harder to arch with feet out in front of you but it’s my only option given USAPL rules.
I try not to grind the bar up too much. I always seem to strain my pec if I do. Some times I get asshole friends who won’t even help on the last rep and let me grind it out for 10 secs.
Then I’m off training chest and shoulders for a week and a bit. Call me crazy but I try and avoid using a spotter at all.
5/3/1 For Powerlifting - 8 weeks out, Day 2 (Squat)
Here are teh vids. I noted above what I think needs fixing.
Workout:
A) Squats
105 x 5
135 x 5
160 x 5
-work sets-
190 x 3
225 x 3
250 x 3
270 x 1
290 x 1
225 x 1 (one single to work form, was pissed at myself for top 2 sets)
B) Lying Leg Curls
115 x 11
130 x 7, 7
C) Ab Machine
125 x 12
140 x 8, 8
[quote]Teledin wrote:
I try not to grind the bar up too much. I always seem to strain my pec if I do. Some times I get asshole friends who won’t even help on the last rep and let me grind it out for 10 secs.
Then I’m off training chest and shoulders for a week and a bit. Call me crazy but I try and avoid using a spotter at all.[/quote]
I almost never train with grinders, but I’m gearing up for a PL meet and gotta start trainin with some heavier singles.
holy depth
[quote]Dasher wrote:
holy depth[/quote]
Due to USAPL’s propensity to make bullshit red lights based on depth, I’ve told him to make sure he buries them. At least for his opener. I thought depth was excellent.
SCJ: You’re setup is much improved. Your starting tightness looks good and I wouldn’t really harp on that too much. If I had to, one thing I would say is to move your hands closer together if you can in order to squeeze your scapula a little more. This will ensure your upper body stays tight throughout.
You do a good job of not wimping the bar out of the rack and basically squatting it out like the videos tell you to. That is much improved, so keep that up.
When you step back, try to take less steps back. You are doing a 4 step doe-see-doe followed by Happy Legs before squatting and this is taking up energy and leading to you being lose.
One good thing in your 290 video is you start with pushing your ass back instead of breaking first at the knees. Look at your older vids and compare. This is very crucial and will keep you in the right groove the entire way.
Go back and look at the 1:00 mark of SYTYCS Part 2 regarding back arch. That looks like your biggest problem for the actual squat (other than your quad dominance).
Overall, its not bad. When we get together next week, we’ll take a look at how your knees track your toes. I don’t remember if this is discussed in the SYTYCS series, but I’ve found makes a big difference.
[quote]VTBalla34 wrote:
Due to USAPL’s propensity to make bullshit red lights based on depth, I’ve told him to make sure he buries them. At least for his opener. I thought depth was excellent.
SCJ: You’re setup is much improved. Your starting tightness looks good and I wouldn’t really harp on that too much. If I had to, one thing I would say is to move your hands closer together if you can in order to squeeze your scapula a little more. This will ensure your upper body stays tight throughout.
You do a good job of not wimping the bar out of the rack and basically squatting it out like the videos tell you to. That is much improved, so keep that up.
When you step back, try to take less steps back. You are doing a 4 step doe-see-doe followed by Happy Legs before squatting and this is taking up energy and leading to you being lose.
[/quote]
Yeah, I’m conscious of this. The problem is there are pegs like 2 inches above where i lift off from. If you notice the retardedly wide stance I take on lift off… it’s because if my stance is any closer I bang into the next pegs when I squat the bar out. Puts me in a weird position to step back when my feet are that far apart.
We will see how I feel next Tues in a different rack.
[quote]VTBalla34 wrote:
One good thing in your 290 video is you start with pushing your ass back instead of breaking first at the knees. Look at your older vids and compare. This is very crucial and will keep you in the right groove the entire way.
Go back and look at the 1:00 mark of SYTYCS Part 2 regarding back arch. That looks like your biggest problem for the actual squat (other than your quad dominance).
[/quote]
100% agreed this is my biggest problem.
[quote]VTBalla34 wrote:
Overall, its not bad. When we get together next week, we’ll take a look at how your knees track your toes. I don’t remember if this is discussed in the SYTYCS series, but I’ve found makes a big difference.[/quote]
Thanks for the feedback big guy
I havent been treated too bad by the USAPL. I’d almost rather them be a bit more strict on depth/pause/hitching than the alternative.
Squat depth looked good man. I gotta catch you on bench too (probs not gonna happen). lol.
What lever belt did you order?
[quote]Dasher wrote:
I havent been treated too bad by the USAPL. I’d almost rather them be a bit more strict on depth/pause/hitching than the alternative.[/quote]
Have you seen yourself squat in vids? Maybe you get as deep as I did. I am going to consciously bury the shit out of my first attempt.
[quote]Blaze_108 wrote:
Squat depth looked good man. I gotta catch you on bench too (probs not gonna happen). lol.
What lever belt did you order?[/quote]
Easy… go back in time and train chest/shoulders/arms for 2 years before touching a leg or back exercise, or caring about nutrition.
I got the Titan Toro http://www.titansupport.com/products/powerlifting-belts/toro-belts/lever-belts/toro-lever-belt.html
5/3/1 For Powerlifting - 8 weeks out, Day 3 (OHP)
Got my EFS order last night. Wrist wraps, Knee Sleeves, chalk & ammonia. I’m almost a real PLer now. I even kept my drinking reasonably in line last night at a half-priced pitcher happy hour after kickball.
Workout:
A) Standing OHP
70 x 5
90 x 5
110 x 3
-work sets-
135 x 3
150 x 3
170 x 3
200 x 1 (PR 5lb) ok this wasn’t in the template for today but 200OHP has been pissing me off and had to get got. Vid up later tonight.
B1) Lat Pulldown
150 x some x 3
B2) Flat Bench DB Press
90 x 11 rep PR
100 x 6 (PR 10lb)
100 x 5
C1) Rope Row
stack x 12-14ish x 2
C2) Face Pull
25 x 12-14ish x 2
Itching for deads tomorrow. Hopefully my belt is waiting for me at home.
If your belt is waiting for you, make sure you break it in real well before pulling in it. Roll it really tight and step on it. Read up on breaking in a new powerlifting belt. It’s a whole new world than the one you’ve been lifting in. Prepare to look like you’ve been manhandled by a large lobster. LOL
Nice OHP PR man, 225 not too far off!
Squats look pretty good too man.
Here you go. Didn’t feel like editing… action starts at 0:30
[quote]inkaddict wrote:
If your belt is waiting for you, make sure you break it in real well before pulling in it. Roll it really tight and step on it. Read up on breaking in a new powerlifting belt. It’s a whole new world than the one you’ve been lifting in. Prepare to look like you’ve been manhandled by a large lobster. LOL
Nice OHP PR man, 225 not too far off!
Squats look pretty good too man. [/quote]
Thanks man. Belt not waiting for me unfortunately, I am going to pull in whichever belt the gym has. I saw a box and got excited but it was just red palm oil sigh.
Damn man you bought lots of PL “goodies” huh? Are you gonna throw a picture up of all your new toys??
You’re gonna beat my total stent you ya big jerk! 
hope you smash it!
[quote]gregron wrote:
Damn man you bought lots of PL “goodies” huh? Are you gonna throw a picture up of all your new toys??
You’re gonna beat my total stent you ya big jerk! hope you smash it![/quote]
Ask and you shall receive (still waiting on belt and singlet). I’ll do anything to increase my total a few pounds and hit a couple benchmarks (315 bench, 500 DL)
Nah man… I can hang with you on DL and bench but you got my squat by like 100lbs, if not more.
I tried to make a greg pic… lol @ lighting it looks like I do shrugs every day with my left arm only.
Working that Greg pic, even if it is only one side…
Jelly of the ammonia caps, I need some of those
looks like your having fun!