Congratz with the squat PR.
Where is yout sticking point?
[quote]Backbone wrote:
Congratz with the squat PR.
Where is yout sticking point?[/quote]
Hey man, if you watch a couple of my videos you will see it in nearly every āheavyā squat I do. Itās on the ascent, around 6 inches above parallel. As āmikemikeā pointed out a couple of pages ago, Iām a high-hip deadlifter and the sticking point is slightly below my deadlifting hip position. From there, the lockout is very easy.
[quote]panzerfaust wrote:
[quote]florelius wrote:
Long time since I visited your log, but it seems you are still progressing well and kicking ass on a consisten basis. Your squat is starting to become ridicoulus. Its cool that you are squatting 10kg more than your starting 1rm two times a week 
[/quote]
Hey bud, thanks for stopping by =) hope all is well with you![/quote]
All is well with me, I just started training again after a summer vacation almost absent of physical activity( shame on me ) and it feels good to get the blood flowing again. Besides that its the same old with studys, part-time job and my girlfriend have not left my lazy ass yet LOL, so Yhea all is well
[quote]panzerfaust wrote:
Phase 3/Cycle 2/Week 3/Day 1
MONDAY 27-08-12
Chin Ups (varying grip)
10, 10, 10
Squat (max test) (5/3/x day in theory)
1 x 135
1 x 150 (100%)
1 x 160kg (+10kg PR)
0 x 170
Dips
15, 15, 10, 10 - 50 total
Good Morning
10 x 65
10 x 65
10 x 65kg
NOTES:
-Iāve been struggling with my health lately and missed last week with a nasty flu virus. I lost 2kg of bodyweight and felt very weak when I hit the weights today. Anyway, I didnāt feel like repping so I went for a 1RM.
-160kg went up very easily, though I deleted the video by mistake!!! I will do another one tomorrow and post it.
-170kg I got stuck at my sticking point (ironically!!!) and was not able to grind it out before losing my back.
-I am definitely strong enough for 170kg+ ā¦I will attempt it when I am healthy and back to full weight again. But hey, I will take the +10kg PR and run!
-Skipped abs today.
[/quote]
Wow strong Squat you got there Panzer, isnt 160kg a 20kg increase since you started 531 FBT? Good luck with nailing 170kg next time you go for a 1rm test
Also hope you get that flu virus out of your system, so get well soon mate.
[quote]florelius wrote:
[quote]panzerfaust wrote:
Phase 3/Cycle 2/Week 3/Day 1
MONDAY 27-08-12
Chin Ups (varying grip)
10, 10, 10
Squat (max test) (5/3/x day in theory)
1 x 135
1 x 150 (100%)
1 x 160kg (+10kg PR)
0 x 170
Dips
15, 15, 10, 10 - 50 total
Good Morning
10 x 65
10 x 65
10 x 65kg
NOTES:
-Iāve been struggling with my health lately and missed last week with a nasty flu virus. I lost 2kg of bodyweight and felt very weak when I hit the weights today. Anyway, I didnāt feel like repping so I went for a 1RM.
-160kg went up very easily, though I deleted the video by mistake!!! I will do another one tomorrow and post it.
-170kg I got stuck at my sticking point (ironically!!!) and was not able to grind it out before losing my back.
-I am definitely strong enough for 170kg+ ā¦I will attempt it when I am healthy and back to full weight again. But hey, I will take the +10kg PR and run!
-Skipped abs today.
[/quote]
Wow strong Squat you got there Panzer, isnt 160kg a 20kg increase since you started 531 FBT? Good luck with nailing 170kg next time you go for a 1rm test
Also hope you get that flu virus out of your system, so get well soon mate.
[/quote]
Thanks Florelius - yeah 160kg is a 20kg / 44lb increase on my 1RM since January. But I am certain I am good for more than that right now; just have to find a day when I am healthy enough to lift it! Haha.
Either way, it puts me on track for my >180kg / 400lb end of year target
Phase 3/Cycle 2/Week 3/ Day 2
WEDNESDAY 29.08.2012
Chin Ups (varying grips)
10, 10, 10
Squat Full Body Training
3 x 117.5
3 x 135
1 x 150kg
Bench Press 5/3/x
5 x 72.5
3 x 82.5
5 x 92.5 (rep PR)
1 x 105kg
Dumbbell Row
15 x 40kg
NOTES:
-Happy with my benching today; hit my rep target plus a 100% single which wasnāt too hard. Iām prettttttty confident of a new max very soon!
-Skipped abs again. Just not feeling like the extra exertion in my post-fluey state.
-āThe world breaks everyone and afterward many are strong at the broken places.ā
Ohā¦ and bodyweight is currently 92kgs againā¦ so much for my fucking bulk! Hahaha.
[video]2464[/video]
Looking buff in the vid my man( especially your delts and arms when you row ) + good lifting offcourse
Phase 3/Cycle 2/Week 3/Day 3
FRIDAY 31.08.2012
Chin Ups (Supinated, Pronated, Hammer)
10, 10, 10
Squat Full Body Training
3 x 117.5
3 x 135
1 x 150kg
OH Press 5/3/x
5 x 55
3 x 62.5
1 x 70kg (argh!!)
Deadlift (5/3/1 for Powerlifting)
5 x 142.5
3 x 160
6 x 180kg (big rep PR)
1 x 205
1 x 205
1 x 205kg
Notes:
-I got great depth in my squat
-Pressing final set was shitā¦ failed halfway up
-Deadlifting went really well. I felt strong through the 180kg x 6 set, and could have repped out more
-Three singles at 205kg with 2-3 minutes rest was hell haha
-Skipped abs, just for a change =P
hereās some chins, my squat, the shitty press, and my deadlifts sans one single where my camera died.
[video]2469[/video]
Congrats on the rep PR in DL man
Thanks, I have never repped with 180kg before so it was nice to hit the reps I wanted.
Did 100 split squats, 10 x 2 parallel box squats and 20kg x 100 kettlebell swings last night on my recovery/off day. Sore traps today ha.
[quote]panzerfaust wrote:
Thanks, I have never repped with 180kg before so it was nice to hit the reps I wanted.
Did 100 split squats, 10 x 2 parallel box squats and 20kg x 100 kettlebell swings last night on my recovery/off day. Sore traps today ha.[/quote]
Thats alot of volum for a recovery day, I can understand why your traps are sore after 100 KB swings haha
[quote]florelius wrote:
[quote]panzerfaust wrote:
Thanks, I have never repped with 180kg before so it was nice to hit the reps I wanted.
Did 100 split squats, 10 x 2 parallel box squats and 20kg x 100 kettlebell swings last night on my recovery/off day. Sore traps today ha.[/quote]
Thats alot of volum for a recovery day, I can understand why your traps are sore after 100 KB swings haha :)[/quote]
Yeah they may take some getting used to haha. KB swings are really fun though.
[quote]florelius wrote:
[quote]panzerfaust wrote:
Thanks, I have never repped with 180kg before so it was nice to hit the reps I wanted.
Did 100 split squats, 10 x 2 parallel box squats and 20kg x 100 kettlebell swings last night on my recovery/off day. Sore traps today ha.[/quote]
Thats alot of volum for a recovery day, I can understand why your traps are sore after 100 KB swings haha :)[/quote]
Yeah they may take some getting used to! KB swings are really fun though.
[quote]panzerfaust wrote:
[quote]florelius wrote:
[quote]panzerfaust wrote:
Thanks, I have never repped with 180kg before so it was nice to hit the reps I wanted.
Did 100 split squats, 10 x 2 parallel box squats and 20kg x 100 kettlebell swings last night on my recovery/off day. Sore traps today ha.[/quote]
Thats alot of volum for a recovery day, I can understand why your traps are sore after 100 KB swings haha :)[/quote]
Yeah they may take some getting used to! KB swings are really fun though.[/quote]
I must admit I have never tried KB swings, but have tried swings with a plate years ago, I liked that excercise alot.
Deload is nearly over! Hoorah!
I am excited about starting my 3rd and final Cycle of Phase 3 next week. I am not 100% certain of my plans beyond this Phaseā¦ I am still toying with a couple of ideas.
And I am itching to try for that 500lb deadlift.
EDIT:
I just got a approval from Mr Wendler regarding my idea for the remaining 4 cycles of this year.
Soā¦ as of Monday, I will be doing this:
Full Body Training ~ For Powerliftingā¦
Combining the FBT 3-day template with the 3/5/1 sets, reps and singles. As per Wendlerās advice, I will do the heavy singles ābased on feel and never missā.
Iāve been using this approach for my deadlift and the results have been great, so now to see how my other lifts respond.
Accessories will remain much the same:
M-Squat 351, weighted dips (have been bodyweight until now), good mornings, weighted sit ups
W-Squat FBT, bench 351, db row, ab wheel roll
F-Squat FBT, press 351, deadlift 351, hanging leg raise
-with chins thrown in between sets as I feel
-with singles on the 333 and 531 weeks, set reps only for 555 weeks as per 531 Powerlifting book
-Iām going to be a bit more mindful of leaving some in the tank, and will stop missing the occasional rep particularly in press. This will allow me to thrash these heavy singles out.
My āextraā days on Tuesday and Thursday will be reduced in intensity:
BW single leg squats, chins, light incline db or bb pressing. Some box squats if I feel energetic.
-For conditioning, Iāll fit a couple of kettlebell swing sessions in each week, and 2-3 30 minute cardio sessions.
This is my plan for the next 4 cycles. Winter is on its way out, so hopefully the flu will not return. Should be fun!
Sounds like a good plan Panzer, singles are fun
ps. Did you talk to wendler about this, since you said you got his approval?
[quote]panzerfaust wrote:
Deload is nearly over! Hoorah!
I am excited about starting my 3rd and final Cycle of Phase 3 next week. I am not 100% certain of my plans beyond this Phaseā¦ I am still toying with a couple of ideas.
And I am itching to try for that 500lb deadlift.
[/quote]
Good luck on five hundo. Once you get five plates on the bar people in most gyms start watching you like some kind of freakshow lol.