225 with band essentially doubled under the bench not sure how much but fucking heavy up top. 3 sets. First set 10, second set 11, this set 10 just barely missed 11 again. Big PR
505 for 3 belt only. 5 pound PR and it looks much better than my 500 for 3 a few weeks ago with sleeves. I really widened my stance and am working on keeping knee vertical to avoid all patella pain after talking to Chris Duffin a little he and all his videos convinced me to give it a try and a few weeks ago and my squat is taking off. I love it. I am not loose up top any more and no more hip wobble.
Good to hear about your knee man.
Always keeps me inspired when I watch your training videos!
You’re an animal dude
Vinny- Means a lot man I am glad I can do something to keep some one motivated seriously. Thank you for continued support and kind words man. Your a beast your self and one day when I grow up hoping I can press like you.
Csulli- Man I just do my best but, as always thank you. Hope to see you on the platform with me again soon.
Both of you guys keep fucking killing it I know I don’t comment much but, I watch both your logs and your both doing the same as me just trying to get one more rep or one more pound more than last session.
300 for 4 after 4 sets of doubles. Then took 320 for sets of 10 Close Grip with Sling and 370 for 6 for Maddog.
I am going to have to read the rest of your log later.
I watched most of the videos on the last page here, and I honestly had to go look at the dates of the videos. You are making so many PRs that it confused me haha.
What are you doing that allows you to make ridiculous PR’s over and over?
[quote]trivium wrote:
I am going to have to read the rest of your log later.
I watched most of the videos on the last page here, and I honestly had to go look at the dates of the videos. You are making so many PRs that it confused me haha.
What are you doing that allows you to make ridiculous PR’s over and over?[/quote]
Well alot has to do with my body weight going up and plus learning how to eat. Up until just a year ago I barely eat 2000 calories aday. I have done a ton of tweaking a made many quick easy calories meal and ideas which honestly I think has led to a great success.
Also, it is no secret that I am drug assisted and am what I would call fairly open about the usage and doses. How ever ever since I figured out my nutrition I have actually been able to successfully lower the doses of all drugs and still incredible gains especially in my Squat. How ever I am genetically predisposed to being a good squatter. It has always been miles ahead of my other lifts. My bench would be much better but, I have alot of shoulder issues in my right side that has greatly hampered my progress.
As for training in general unless in the last 4-5 weeks of a meet I really push for reps. So I am able to break PRs but they may only be by a rep or by a few pounds but it allows me to almost weekly break some kind of PR almost weekly and none stop. I also mix up from week to week whether I am using completely raw or say using knee wraps or a sling shot or even bands or chains.
My training is adopted and mixed from Sam Byrds teachings and Chris Duffin’s also with even a few principle of Westside training.
Sam Byrd taught me basically everything I know about squat tech and anything related. I also learned from Sam to not be afraid to stop doing 1 rep maxes and focus more on 3-8 rep range for all compound moves and to not shy away from “body building” type moves. Unless of course in the last few weeks of meet prep. My main template is essentially a very basic linear progressive overload.
Week 1- 3x3 last set AMRAP.
Week 2- 3x5 last set AMRAP.
Week 3- 3x8 Last set AMRAP.
Week 4- work up to max 3-5 then overload with reverse bands.
Week 5- add 2-5% and start over 3x3.
Squat twice a week once heavy and once lighter never wrapped squat. It may still be heavy but its a move that I can’t get as heavy on like a low box squat with SSB Bar or Defict Deadlifts. Something like that or it may be speed work just depends on how I am feeling.
Sams most important aspect of training as well is recovery. I only train 3 times a week 4 MAX and its a optional speed bench day.
Sunday- Squat and Deadlift Heavy.
Monday- Bench Heavy
Tuesday- off
Wednesday- Light squat
Thursday- off
Friday- off
Saturday- off.
This gives me almost a full week of rest before doing a heavy set. I have a full 72hours off each week almost like a mini deload recovery week every single week. This on top of food and supps allows me to be damn near 100% every single session. Which comes more from a mix of Sam’s and Rich Weil’s Ideology.
As for Chris Duffin I believe in working alot of mixed grip, different stance, paused variations, and using a variety of bars and movements to really train my self. If you can Sqaut 500 starting out of the hole with SSB Bar then you can fucking annihilate it with a standard bar starting from the top.
Westside I believe in almost all accessory work should be e
where alot your volume is going to come from and every movement should be picked to destroy your weak sticking points. Like me in my bench. I have a horrible time getting my triceps to take over where they should they just don’t have the strength so most of my bench accessories revolve around smoking my triceps. Almost every bench session for me right now looks like this…
Bench: Follow Template
Sling Shot or 2-3 board pause presses for 3-5 sets of 5-8 reps.
Back 2 movements
Triceps Isolation move 4 sets of 8-15
Triceps Fatigue Band Work.
As for my Squat when I am wrapped I have never missed a squat due to my legs not being able to push but because my upper back just can’t support it. So I focus on alot Front Squats, Paused SSB Squats, Reverse Bands (because 600 feels like a empty bar after you have taken 700 with reverse bands) and lots of box pulls. Luckily my Deadlift goes up as my squat does because I pull with a stance almost identical to my squat. But, if anything goes its my upper back and I just can’t get it to lock out. Then finish up with GHR, Stiff Leg Deadlifts, Step Ups, Leg aband Pull Aparts, and anything else to really tax my Posterior Chain as I have always been very quad dominate I don’t need a ton of work there.
Hopefully that kinda answers some questions sorry went on for so long.
Great response man, very helpful!
Your squat is ridiculous. That explanation was awesome too, great information.
Thanks Alpha
Ass Banana thanks man my Squat is all all I have lol. Praying to honestly hit 1000 with wraps in 10 years. Its all I want I don’t care about benching or dead lifting would love a Squat only meat.
Glad you guys found it helpful and hope it helps.
Before I get a bunch of what the fucks lol
I have very shitty lockout power and strength due to my upper back always rounding over just before my knees and as I am passing them and it puts me in a horrible position to try and lockout.
When you put the extra weight on top of your neck especially high up like with a SS Bar it forces you to set your set your hips better and, keep your back in a much more neutral position or the lockout is insanely hard. Plus the leverage of the SS Bar makes the lockout harder in the first place, So it teaches and strengthens your upper back while at the same time greatly strengthening the lockout and forcing better technique. Add the Chains and its even more challenging to the lockout which once again is my hardest part.
You can see just as the bar hits my knees you can see me start shaking and having to force my hams, hips, and upper back to hold position or miss the lift. Once the SS Bar is off its insane how fast my 5 sets of 2 with 405 plus 455 were coming off the ground with no belt and much better position.
I am not the first to do this I originally saw Chuck Vogelphol do it and then saw Clint Darden do them as well and I understand why and they will be a main stay
[quote]Reed wrote:
[quote]trivium wrote:
I am going to have to read the rest of your log later.
I watched most of the videos on the last page here, and I honestly had to go look at the dates of the videos. You are making so many PRs that it confused me haha.
What are you doing that allows you to make ridiculous PR’s over and over?[/quote]
Well alot has to do with my body weight going up and plus learning how to eat. Up until just a year ago I barely eat 2000 calories aday. I have done a ton of tweaking a made many quick easy calories meal and ideas which honestly I think has led to a great success.
Also, it is no secret that I am drug assisted and am what I would call fairly open about the usage and doses. How ever ever since I figured out my nutrition I have actually been able to successfully lower the doses of all drugs and still incredible gains especially in my Squat. How ever I am genetically predisposed to being a good squatter. It has always been miles ahead of my other lifts. My bench would be much better but, I have alot of shoulder issues in my right side that has greatly hampered my progress.
As for training in general unless in the last 4-5 weeks of a meet I really push for reps. So I am able to break PRs but they may only be by a rep or by a few pounds but it allows me to almost weekly break some kind of PR almost weekly and none stop. I also mix up from week to week whether I am using completely raw or say using knee wraps or a sling shot or even bands or chains.
My training is adopted and mixed from Sam Byrds teachings and Chris Duffin’s also with even a few principle of Westside training.
Sam Byrd taught me basically everything I know about squat tech and anything related. I also learned from Sam to not be afraid to stop doing 1 rep maxes and focus more on 3-8 rep range for all compound moves and to not shy away from “body building” type moves. Unless of course in the last few weeks of meet prep. My main template is essentially a very basic linear progressive overload.
Week 1- 3x3 last set AMRAP.
Week 2- 3x5 last set AMRAP.
Week 3- 3x8 Last set AMRAP.
Week 4- work up to max 3-5 then overload with reverse bands.
Week 5- add 2-5% and start over 3x3.
Squat twice a week once heavy and once lighter never wrapped squat. It may still be heavy but its a move that I can’t get as heavy on like a low box squat with SSB Bar or Defict Deadlifts. Something like that or it may be speed work just depends on how I am feeling.
Sams most important aspect of training as well is recovery. I only train 3 times a week 4 MAX and its a optional speed bench day.
Sunday- Squat and Deadlift Heavy.
Monday- Bench Heavy
Tuesday- off
Wednesday- Light squat
Thursday- off
Friday- off
Saturday- off.
This gives me almost a full week of rest before doing a heavy set. I have a full 72hours off each week almost like a mini deload recovery week every single week. This on top of food and supps allows me to be damn near 100% every single session. Which comes more from a mix of Sam’s and Rich Weil’s Ideology.
As for Chris Duffin I believe in working alot of mixed grip, different stance, paused variations, and using a variety of bars and movements to really train my self. If you can Sqaut 500 starting out of the hole with SSB Bar then you can fucking annihilate it with a standard bar starting from the top.
Westside I believe in almost all accessory work should be e
where alot your volume is going to come from and every movement should be picked to destroy your weak sticking points. Like me in my bench. I have a horrible time getting my triceps to take over where they should they just don’t have the strength so most of my bench accessories revolve around smoking my triceps. Almost every bench session for me right now looks like this…
Bench: Follow Template
Sling Shot or 2-3 board pause presses for 3-5 sets of 5-8 reps.
Back 2 movements
Triceps Isolation move 4 sets of 8-15
Triceps Fatigue Band Work.
As for my Squat when I am wrapped I have never missed a squat due to my legs not being able to push but because my upper back just can’t support it. So I focus on alot Front Squats, Paused SSB Squats, Reverse Bands (because 600 feels like a empty bar after you have taken 700 with reverse bands) and lots of box pulls. Luckily my Deadlift goes up as my squat does because I pull with a stance almost identical to my squat. But, if anything goes its my upper back and I just can’t get it to lock out. Then finish up with GHR, Stiff Leg Deadlifts, Step Ups, Leg aband Pull Aparts, and anything else to really tax my Posterior Chain as I have always been very quad dominate I don’t need a ton of work there.
Hopefully that kinda answers some questions sorry went on for so long.[/quote]
It answered all of my questions. Thank you for putting in the time to respond.
If it is ok with you, I am actually going to print your response, and edit it so that it goes into a book I made of various training styles and methods.
[quote]trivium wrote:
[quote]Reed wrote:
[quote]trivium wrote:
I am going to have to read the rest of your log later.
I watched most of the videos on the last page here, and I honestly had to go look at the dates of the videos. You are making so many PRs that it confused me haha.
What are you doing that allows you to make ridiculous PR’s over and over?[/quote]
Well alot has to do with my body weight going up and plus learning how to eat. Up until just a year ago I barely eat 2000 calories aday. I have done a ton of tweaking a made many quick easy calories meal and ideas which honestly I think has led to a great success.
Also, it is no secret that I am drug assisted and am what I would call fairly open about the usage and doses. How ever ever since I figured out my nutrition I have actually been able to successfully lower the doses of all drugs and still incredible gains especially in my Squat. How ever I am genetically predisposed to being a good squatter. It has always been miles ahead of my other lifts. My bench would be much better but, I have alot of shoulder issues in my right side that has greatly hampered my progress.
As for training in general unless in the last 4-5 weeks of a meet I really push for reps. So I am able to break PRs but they may only be by a rep or by a few pounds but it allows me to almost weekly break some kind of PR almost weekly and none stop. I also mix up from week to week whether I am using completely raw or say using knee wraps or a sling shot or even bands or chains.
My training is adopted and mixed from Sam Byrds teachings and Chris Duffin’s also with even a few principle of Westside training.
Sam Byrd taught me basically everything I know about squat tech and anything related. I also learned from Sam to not be afraid to stop doing 1 rep maxes and focus more on 3-8 rep range for all compound moves and to not shy away from “body building” type moves. Unless of course in the last few weeks of meet prep. My main template is essentially a very basic linear progressive overload.
Week 1- 3x3 last set AMRAP.
Week 2- 3x5 last set AMRAP.
Week 3- 3x8 Last set AMRAP.
Week 4- work up to max 3-5 then overload with reverse bands.
Week 5- add 2-5% and start over 3x3.
Squat twice a week once heavy and once lighter never wrapped squat. It may still be heavy but its a move that I can’t get as heavy on like a low box squat with SSB Bar or Defict Deadlifts. Something like that or it may be speed work just depends on how I am feeling.
Sams most important aspect of training as well is recovery. I only train 3 times a week 4 MAX and its a optional speed bench day.
Sunday- Squat and Deadlift Heavy.
Monday- Bench Heavy
Tuesday- off
Wednesday- Light squat
Thursday- off
Friday- off
Saturday- off.
This gives me almost a full week of rest before doing a heavy set. I have a full 72hours off each week almost like a mini deload recovery week every single week. This on top of food and supps allows me to be damn near 100% every single session. Which comes more from a mix of Sam’s and Rich Weil’s Ideology.
As for Chris Duffin I believe in working alot of mixed grip, different stance, paused variations, and using a variety of bars and movements to really train my self. If you can Sqaut 500 starting out of the hole with SSB Bar then you can fucking annihilate it with a standard bar starting from the top.
Westside I believe in almost all accessory work should be e
where alot your volume is going to come from and every movement should be picked to destroy your weak sticking points. Like me in my bench. I have a horrible time getting my triceps to take over where they should they just don’t have the strength so most of my bench accessories revolve around smoking my triceps. Almost every bench session for me right now looks like this…
Bench: Follow Template
Sling Shot or 2-3 board pause presses for 3-5 sets of 5-8 reps.
Back 2 movements
Triceps Isolation move 4 sets of 8-15
Triceps Fatigue Band Work.
As for my Squat when I am wrapped I have never missed a squat due to my legs not being able to push but because my upper back just can’t support it. So I focus on alot Front Squats, Paused SSB Squats, Reverse Bands (because 600 feels like a empty bar after you have taken 700 with reverse bands) and lots of box pulls. Luckily my Deadlift goes up as my squat does because I pull with a stance almost identical to my squat. But, if anything goes its my upper back and I just can’t get it to lock out. Then finish up with GHR, Stiff Leg Deadlifts, Step Ups, Leg aband Pull Aparts, and anything else to really tax my Posterior Chain as I have always been very quad dominate I don’t need a ton of work there.
Hopefully that kinda answers some questions sorry went on for so long.[/quote]
It answered all of my questions. Thank you for putting in the time to respond.
If it is ok with you, I am actually going to print your response, and edit it so that it goes into a book I made of various training styles and methods.[/quote]
Really??? That’s awesome man yeah for sure I’m glad it helped that much or atleast peaked the interest. Thank you
We need to make a squat only meet for you, and a front squat-ohp-deadlift meet for me.
Man been saying that for ever. A wrapped Squat, Bench in a Slingshot, and Deadlift in Breifs meet would be awesome hahaha.
[quote]Reed wrote:
[quote]trivium wrote:
[quote]Reed wrote:
[quote]trivium wrote:
I am going to have to read the rest of your log later.
I watched most of the videos on the last page here, and I honestly had to go look at the dates of the videos. You are making so many PRs that it confused me haha.
What are you doing that allows you to make ridiculous PR’s over and over?[/quote]
Well alot has to do with my body weight going up and plus learning how to eat. Up until just a year ago I barely eat 2000 calories aday. I have done a ton of tweaking a made many quick easy calories meal and ideas which honestly I think has led to a great success.
Also, it is no secret that I am drug assisted and am what I would call fairly open about the usage and doses. How ever ever since I figured out my nutrition I have actually been able to successfully lower the doses of all drugs and still incredible gains especially in my Squat. How ever I am genetically predisposed to being a good squatter. It has always been miles ahead of my other lifts. My bench would be much better but, I have alot of shoulder issues in my right side that has greatly hampered my progress.
As for training in general unless in the last 4-5 weeks of a meet I really push for reps. So I am able to break PRs but they may only be by a rep or by a few pounds but it allows me to almost weekly break some kind of PR almost weekly and none stop. I also mix up from week to week whether I am using completely raw or say using knee wraps or a sling shot or even bands or chains.
My training is adopted and mixed from Sam Byrds teachings and Chris Duffin’s also with even a few principle of Westside training.
Sam Byrd taught me basically everything I know about squat tech and anything related. I also learned from Sam to not be afraid to stop doing 1 rep maxes and focus more on 3-8 rep range for all compound moves and to not shy away from “body building” type moves. Unless of course in the last few weeks of meet prep. My main template is essentially a very basic linear progressive overload.
Week 1- 3x3 last set AMRAP.
Week 2- 3x5 last set AMRAP.
Week 3- 3x8 Last set AMRAP.
Week 4- work up to max 3-5 then overload with reverse bands.
Week 5- add 2-5% and start over 3x3.
Squat twice a week once heavy and once lighter never wrapped squat. It may still be heavy but its a move that I can’t get as heavy on like a low box squat with SSB Bar or Defict Deadlifts. Something like that or it may be speed work just depends on how I am feeling.
Sams most important aspect of training as well is recovery. I only train 3 times a week 4 MAX and its a optional speed bench day.
Sunday- Squat and Deadlift Heavy.
Monday- Bench Heavy
Tuesday- off
Wednesday- Light squat
Thursday- off
Friday- off
Saturday- off.
This gives me almost a full week of rest before doing a heavy set. I have a full 72hours off each week almost like a mini deload recovery week every single week. This on top of food and supps allows me to be damn near 100% every single session. Which comes more from a mix of Sam’s and Rich Weil’s Ideology.
As for Chris Duffin I believe in working alot of mixed grip, different stance, paused variations, and using a variety of bars and movements to really train my self. If you can Sqaut 500 starting out of the hole with SSB Bar then you can fucking annihilate it with a standard bar starting from the top.
Westside I believe in almost all accessory work should be e
where alot your volume is going to come from and every movement should be picked to destroy your weak sticking points. Like me in my bench. I have a horrible time getting my triceps to take over where they should they just don’t have the strength so most of my bench accessories revolve around smoking my triceps. Almost every bench session for me right now looks like this…
Bench: Follow Template
Sling Shot or 2-3 board pause presses for 3-5 sets of 5-8 reps.
Back 2 movements
Triceps Isolation move 4 sets of 8-15
Triceps Fatigue Band Work.
As for my Squat when I am wrapped I have never missed a squat due to my legs not being able to push but because my upper back just can’t support it. So I focus on alot Front Squats, Paused SSB Squats, Reverse Bands (because 600 feels like a empty bar after you have taken 700 with reverse bands) and lots of box pulls. Luckily my Deadlift goes up as my squat does because I pull with a stance almost identical to my squat. But, if anything goes its my upper back and I just can’t get it to lock out. Then finish up with GHR, Stiff Leg Deadlifts, Step Ups, Leg aband Pull Aparts, and anything else to really tax my Posterior Chain as I have always been very quad dominate I don’t need a ton of work there.
Hopefully that kinda answers some questions sorry went on for so long.[/quote]
It answered all of my questions. Thank you for putting in the time to respond.
If it is ok with you, I am actually going to print your response, and edit it so that it goes into a book I made of various training styles and methods.[/quote]
Really??? That’s awesome man yeah for sure I’m glad it helped that much or atleast peaked the interest. Thank you[/quote]
I would actually like to share it with the rest of T-Nation. I am going to post it in my thread on routines.
[quote]trivium wrote:
[quote]Reed wrote:
[quote]trivium wrote:
It answered all of my questions. Thank you for putting in the time to respond.
If it is ok with you, I am actually going to print your response, and edit it so that it goes into a book I made of various training styles and methods.[/quote]
Really??? That’s awesome man yeah for sure I’m glad it helped that much or atleast peaked the interest. Thank you[/quote]
I would actually like to share it with the rest of T-Nation. I am going to post it in my thread on routines.[/quote]
Oh shiiiiit this sounds cool
So went ahead and did some rep work on bench day was just bored and actually felt really good this morning so got up had a shake and went gangster in the gym today. Hit a 20 rep PR with 190lbs and a volume PR since I did it for 3 reps. Was a decent accomplishment since I went in very close compared to lately. Also I am really figuring out leg drive and have almost learned to Push Press the bar to initiate the movement.
Last set…
Have been getting a lot of questions from many friends, people I have never met, beginners, who ever on a lot of different things involving my squat and form. I am not that great of squatter but, I can say I have found what WORKS FOR ME. I am not saying what any one is doing is wrong. Some people can deal with excessive forward knee movement and be pain free I am not one of them so this is WHATI DO. This is a question that was brought up from some one on a forum I visit who took a lot of what I said to heart and had immediate relief in his knees how ever was having trouble with spreading or screwing the floor.
Tagging a few various people who have asked questions before and also some awesome squatters and coaches to maybe give you more scientific answers.