[quote]maraudermeat wrote:
[quote]ecogenx wrote:
You guys are like the barbarian brothers. No gym clothes needed to get huge.[/quote]
stop me when i start wearing flannel shirts and suspenders to the gym though…
[/quote]
More comfortable than a belt!!!
Oh yea, and nice liftin, too.
skwattts- haven’t back squatted in awhile… been concentrating on getting the deadlift back up. tonight was week one of our squat cycle. tonight we worked up to 80% of our projected max. for me that was 540- 80% of 675. reps felt good. didn’t rush them and kept everything tight. in two weeks we move on to 85%.
squats
0x10
135x6
185x4
225x4
275x3
315x2
365x2
405x1
540x4
paused squats- no wraps- i felt like i could pause these all day at the bottom.
405x5
speed squats against bands
225x3x8
it was a nice “ease in” night for getting back into back squats again.
Great squatting. Love the videos.
[quote]ecogenx wrote:
Great squatting. Love the videos. [/quote]
thanks Steve. it’s good to be doing some back squats again.
3-11-10 Squats
Back Squats
8xBar
5x135
2x185
2x225
1x275
1x335
5x385 +10 or 20 LB PR (I think) (80% of 475)
Back Squats *Paused
5x315
Speed Squats *Against Mini Bands ~ +100 lbs at top
3x225
3x225
3x225
3x225
3x225
3x225
3x225
3x225
Wooooooooooooooo gettin back into squatting, lol. Our first squat session back I did 5x365 just to get a feel for squatting again and it wasn’t too bad so I went up to 5x385 and that actually wasn’t TOO bad either. I don’t think I’ve mentioned but we have been basing these numbers off of %'s.
Oh, and im pretty happy with my form, because before I was having a bit of a problem with my knee’s coming in on me. I was really forcing them out tonight and I think that shows in the vid. Of course, it wasn’t very high of a 1RM%, but hopefully I can build up that strength with these reps.
Those paused squats were not nearly as hard as they used to be. I did have my knee’s wrapped on these paused squats but to give an idea of how loosely, the knee wraps actually fell off while squatting, so I don’t think they did anything, lol.
The speed squats felt great actually, except on my 3rd or 4th set I came up fast and the bar actually bounced off my wraps and went backwards, and before I could react to just let the bar fall off me my left arm was still holding it and it yanked it back and tweaked it so I just dropped to the safety pins as quick as I could. It scared the hell out of me because as it was happening I really thought something bad was happening. It was throbbing a bit but felt alright so I continued and it feels fine today.
Squat form looks really good Jowee. You could have gotten 10 reps with 385. Great training.
[quote]ecogenx wrote:
Squat form looks really good Jowee. You could have gotten 10 reps with 385. Great training.[/quote]
Man, I know! Those reps were poppin’! Great stuff Jowee.
Great sets guys. Weight looked really easy for both of you. Jowee man, your spring up was ridiculous. You manhandled 385.
And Meat dude, how do you pause that long before coming back up? Most guys I know would be crushed from just holding that weight on their back, much less being able to actually squat it. Very nice guys. I can’t wait to get out there and train with you guys again.
Props to Jowee for some really nice looking squats. Even to my newbie eye, that speed does not translate to 80% -time to adjust your max!
I think there’s a Meat, Jr. sprouting from this thread.
bench night- really like the band benching last week so i kept them in this week.
bench against bands
0x10
135x6
185x2
225x2
275x1
315x1
365x1
405x1
445x1 +20lb PR
455x1 +30lb PR
bench against bands- long pause (actually totally relaxed and let bar sink in all the way), and feet up
405x1
drop set- bench against bands
315x10-225x7-135x8
that’s it… that drop set really tore me up.
3-16-10 Bench
Pullups BW=255
3xBW
1xBW+45
1xBW+70
1xBW+90
1xBW+90 … just wanted to see what I could do, barely got chin to the bar
BB Flat Bench *Mini bands touch n go
8xBar
3x135
1x185
1x225
1x275
1x295
1x325 +10 LB PR
BB Flat Bench *Paused
3x295 +something
BB Flat Bench *Mini Bands touch n go *DROPSET
13x195 → 6x145 → 7x95
Bit of a different night but twas successful. Pretty happy with the 3x295… next week I’ll be testing my max. Hoping for something around 340 paused. That dropset was pretty painful…
[quote]punnyguy wrote:
Props to Jowee for some really nice looking squats. Even to my newbie eye, that speed does not translate to 80% -time to adjust your max!
I think there’s a Meat, Jr. sprouting from this thread.
[/quote]
Haha, well I even upped my max to 470, and the most I have actually done is 450. I missed 470 in our last competition. 
I’ll be attempting 405 for some good reps next week, so we’ll see how that goes…
nice training boys.
[quote]bunny7568 wrote:
nice training boys.[/quote]
thanks there ol’ bunny ol’ pal of mine.
so…so… night tonight. i let my ego get the better of me instead of sticking with the plan. i was supposed to do a triple with 85% of my max. i was feeling good so i got a wild hair up my ass and decided to go for 700 from my sticking point. I’ve never pulled that from my sticking point at any bodyweight. i’ve pulled 700 from the floor but not from this tough ass spot. anyway… i got it to my knees and ran out of gas. i’m not to upset though. i’m pretty confident that if it was from the floor my speed would have taken me the extra inch or so i needed to lock it out. i’ll get it once i put the work in.
elevated sumo from sticking point (about 3 inch elevation)
135x6
225x4
315x2
405x1
495x1
700x miss
keystone deads
315x10
405x6
495x6
sumo against bands
315x18- good for more but grip gave out.
i’ll learn at some point to just stick to the plan…
not sticking to the plan is part of my plan. I love it when I get a bug up my but and actually hit that pr. good work buddy
[quote]PeteS wrote:
not sticking to the plan is part of my plan. I love it when I get a bug up my but and actually hit that pr. good work buddy[/quote]
thanks Pete…
don’t get me wrong… if i had hit it, i would be happy as hell right now. but seeing as i missed it, in hind sight i should have stuck to the original plan. deads for me are a struggle for a 5lb PR much less a 25lb one. oh well…
Care to share the “plan”?
Homegrown program or somebody else’s?
You continue to inspire and educate. thanks dude.
3-18-10 Deadlifts
Elevated Deadlifts ~3.5 inches
6x135
4x225
2x315
1x405
1x495
0x585
Keystone deads
6x315
6x405
6x495
Conventional Deadlifts *against mini bands
12x315
Ehh we didn’t stick to the plan tonight and went for a max. Wasn’t ready to pull that weight. That elevation is pretty hard for me with no momentum. I’m still not a big fan of the elevated deads though, I just don’t think they have the carryover I’m looking for on my pull. Scott went for 700 last night and almost got it, but he didn’t quite seem primed for it either.
Anyway, only 5 more weeks until the push/pull competition and next week is squats. I was thinking about this all last night and still have yet to run it by scott, but both times I’ve hit significant new PR’s I was doing heavy single pulls against bands.
So I was thinking…
3-25 - Squats(3x405) is the plan
4-1 - Deadlifts - work up to multiple singles with 500 against mini bands
4-8 - Squats(heavy single)
4-15 - Deadlifts - work up to 520-525(525 is current PR) for hopefully two singles.
4-22 - Deadlifts - go for new PR - probably attempt 540 - 545.
4-29 - Rest… competition is 5-1(May 1st)
If I can manage a 540ish against bands, I know I will blow past 600.
Scott, what do you think? I know you said you are sticking to the elevated pulls, but I just don’t think they help me as much as they do you.
[quote]Oldman Powers wrote:
Care to share the “plan”?
Homegrown program or somebody else’s?
You continue to inspire and educate. thanks dude.[/quote]
it’s really nothing special… it’s just a basic wave. we start with 80% of our max, work up to a set of 5 with that, the following week we work up to 85% for 3 , the third is a single around 90-95%, a week deload, come back on the fifth and try 5 with the previous triple with 85%, then on week 6 go for a triple with the previous 90%, then take a week of rest come back on the eighth week and try for a new max.
thanks hoss!!!