skwatts- like’n the low box squats. progressing nicely.
low box squat, paused
warmups
0x10
135x4
225x4
315x4
working sets
70%- 440x3
80%- 505x3
90%- 565x1
600x1- ironically this set felt the lightest on liftoff and the fastest off the box.
abzzzz
decline situps
some
short and nasty.
600x1 - daymn! Strong as a bull meat!
Also, i followed your advice about thinking about the squat more as a straight drop down and pushing the knees out, rather than making an all-out effort to “sit-back”. I felt tighter than ever and got an easy 365x1 PR. It was more stable and faster than my previous 350 PR. Ithink the key is pushing your knees out really hard out of the whole and never leaning forward.
Basically i feel that your hips should never be too far back - on the ascend just pushing the knees out and forcing those ips in and under the bar pretty much finishes the squat by itself. Also, not chicken-wining it and bracing the abs helps a ton with keeping your back straight and not “good-morning” out of the hole.
So yeah…listen to meat kids! He knows what he is saying!
[quote]mlekava000 wrote:
600x1 - daymn! Strong as a bull meat!
Also, i followed your advice about thinking about the squat more as a straight drop down and pushing the knees out, rather than making an all-out ffort to “sit-back”. I felt tighter than ever and got an easy 365x1 PR on the squat. It was more stable and faster than my previous 350 PR. Ithink the key is pushing your knees out really hard out of the whole and never leaning forward.
Basically i feel that your hips should never be too far back - on hte ascend just pushing the knees out and forcing those ips in and under the bar pretty much finishes the squat by itself. Also, not chicken-wining it and bracing the abs helps a ton with keeping your back straight and not “good-morning” out of the hole.
So yeah…listen to meat kids! He knows what he is saying! [/quote]
that’s exactly right!!! if you don’t have any gear to sit back into, the most efficient way to squat Raw, IMO, is to squat straight down. this keeps the bar right over the hips. Also, like you said you have to build tension in the hips by really forcing the knees out hard. if one was just to drop you would have nothing to get you out of the hole other than a stretch reflex.
squatting straight down also allows you to squat with a high bar position. i rest the bar on top of my traps i don’t really have to do much with my arms to keep the bar from shifting since it’s going straight down and up anyway. the entire movement is in the hips.
i’m glad my squatting style works for you. i would love to see a vid of you using it.
Will be probably squatting again next Monday. It is supposed to be my deload week but since im going on a little vacation for New Year’s, i might work up to some respectable number and get a vid - your feedback is invaluable.
Here is a bench vid from today, my 5/3/1 week. 240x3
And here is 265x1. Looking at the vid, it doesn’t look like i struggled much, but it felt pretty heavy. Immediately after that i failed 275. I got 275 about month-month and a half ago and since then have failed it twice and is pissing me off. I think i need to back down a bit and work my way back up. Just trying to bulldozer through is obviously not working. Ideas are welcome meet.
Also, note my custom-made multi-ply Hoyas bench shirt 
[quote]mlekava000 wrote:
Will be probably squatting again next Monday. It is supposed to be my deload week but since im going on a little vacation for New Year’s, i might work up to some respectable number and get a vid - your feedback is invaluable.
Here is a bench vid from today, my 5/3/1 week. 240x3[/quote]
i was watching your vid and you set your feet and got into one hell of an arch and then you let your feet go and put them in front of you. it appeared that you lost a good bit of your arch when you did that. i would have kept your feet there. that was an impressive arch you had there. my never ending goal is to get my feet as close to my head as i can when i set up. you are pretty damn near there with that original setup. that put you in one hell of a declined position.
once you reset your feet i could tell that you didn’t have a lot of leg drive. you actually shifted your foot in the middle of the set. that shows that your legs aren’t tight.
your bar path was pretty good. i did notice that the bar is sitting far back in your hands near your nuckles. that puts the bar weight back past your forearms. you want the bar to be directly over your forearms to maximize leverage. that’s where a thumbless grip is very beneficial.
Hmm it’s nto showing up?
OK it did show up.
Thanks for the advice meet. To be honest, i feel much better leg position if i keep them on my toes (as you pointed out - my original set up), but plan on doing my first competition in the USAPL in the Spring, and read in the lifter manual that one of the rules was “feet flat”. That sucks and takes away A LOT out of my arch, but ive started training that way.
On another note- i can say f*ck you USAPL and compete in some other federation - i don’t give a shit which one. I just really, really wanna compete (raw) and plan on attending any meet in april/may in hte PA/NJ region.
As far as bar position - shit, htat’s one thing i always thought i had nailed down - holding it at edge of hands. Urgh - i guess i gotta fix that lol. Thank god for video cameras.
Again, thanks for the feedback meat!
[quote]mlekava000 wrote:
And here is 265x1. Looking at the vid, it doesn’t look like i struggled much, but it felt pretty heavy. Immediately after that i failed 275. I got 275 about month-month and a half ago and since then have failed it twice and is pissing me off. I think i need to back down a bit and work my way back up. Just trying to bulldozer through is obviously not working. Ideas are welcome meet.
Also, note my custom-made multi-ply Hoyas bench shirt :)[/quote]
that setup looked a lot better than the last video. you still shift your feet around after setting them. get in the habit of setting the feet first and once they are set, don’t move them.
that’s a great arch you get there. i’m very envious of that.
again, the bar placement in the hand is a little too far back. that will definitely decrease your leverage.
overall though, your form is really good.
as for missing 275. where in your 5/3/1 does 275 fall? i actually haven’t maxed on bench since i started the program. i probably should soon though.
there could be a couple possible reasons for missing it. the most common is attempting to max too often. it’s very east to overtrain bench. i would go through two cycles before attempting a bench max.
also, how has your diet been?? getting plenty of protein?? 2 grams per pound of BW at a minimum as well as good balance of fats and carbs with enough calories to grow and get stronger. It’s impossible to get stronger on bench if your diet is off. i find that the bench is most effected by BW fluxuations as well as a restricted diet over the squat and deadlift.
with the above in line i would definitely give some supramaximal work with a 4 board a try to get you used to some heavier weight. if you can get yourself up to 365 or so off a 4 board, that 275 will fly up. just be sure to do them correctly. be sure to row the weight to the board, let it sink in and as soon as it hits the bottom, explode up. here’s on of my vids that shows what i’m talking about.
throw them in after your 5/3/1 working sets.
[quote]mlekava000 wrote:
OK it did show up.
Thanks for the advice meet. To be honest, i feel much better leg position if i keep them on my toes (as you pointed out - my original set up), but plan on doing my first competition in the USAPL in the Spring, and read in the lifter manual that one of the rules was “feet flat”. That sucks and takes away A LOT out of my arch, but ive started training that way.
On another note- i can say f*ck you USAPL and compete in some other federation - i don’t give a shit which one. I just really, really wanna compete (raw) and plan on attending any meet in april/may in hte PA/NJ region.
As far as bar position - shit, htat’s one thing i always thought i had nailed down - holding it at edge of hands. Urgh - i guess i gotta fix that lol. Thank god for video cameras.
Again, thanks for the feedback meat![/quote]
screw the USAPL. find a SPF meet near by. that’s the fed i compete in. they have a raw division. they allow lifters to lift.
[quote]maraudermeat wrote:
[quote]mlekava000 wrote:
And here is 265x1. Looking at the vid, it doesn’t look like i struggled much, but it felt pretty heavy. Immediately after that i failed 275. I got 275 about month-month and a half ago and since then have failed it twice and is pissing me off. I think i need to back down a bit and work my way back up. Just trying to bulldozer through is obviously not working. Ideas are welcome meet.
Also, note my custom-made multi-ply Hoyas bench shirt :)[/quote]
that setup looked a lot better than the last video. you still shift your feet around after setting them. get in the habit of setting the feet first and once they are set, don’t move them.
that’s a great arch you get there. i’m very envious of that.
again, the bar placement in the hand is a little too far back. that will definitely decrease your leverage.
overall though, your form is really good.
as for missing 275. where in your 5/3/1 does 275 fall? i actually haven’t maxed on bench since i started the program. i probably should soon though.
there could be a couple possible reasons for missing it. the most common is attempting to max too often. it’s very east to overtrain bench. i would go through two cycles before attempting a bench max.
also, how has your diet been?? getting plenty of protein?? 2 grams per pound of BW at a minimum as well as good balance of fats and carbs with enough calories to grow and get stronger. It’s impossible to get stronger on bench if your diet is off. i find that the bench is most effected by BW fluxuations as well as a restricted diet over the squat and deadlift.
with the above in line i would definitely give some supramaximal work with a 4 board a try to get you used to some heavier weight. if you can get yourself up to 365 or so off a 4 board, that 275 will fly up. just be sure to do them correctly. be sure to row the weight to the board, let it sink in and as soon as it hits the bottom, explode up. here’s on of my vids that shows what i’m talking about.
throw them in after your 5/3/1 working sets.
[/quote]
Meat,
Thanks for the pointers. Ill focus more on setting feet first and watch out my hands rolling back.
The 275 is not part of my 5/3/1. Ive been running the program for 8 cycles now and have recently started doing heavy singles AFTER the main sets. I think you are right that maxing out too often might be holding me back - i basically max out every 3rd week (after the 5/3/1 sets) - that may be holding me back more so than training me. Also, a coupleo f times i jumped by bigger increases than the recommended 5/10 lbs so maybe its time to reset or go back with my weights a couple of cycles. I’ve also switched around the weeks and its a 3/5/1 with the “5” week only doing the recommended number of reps. I find it a nice mini-deload between the first and third weeks.
Diet… i think is actually better than ever lol. I was stuck at 216 all throughout the summer but over the past month bumped calories and am at 220-222 now. My lifts are going up so i like to believe its not ALL fat haha. Im eating my protein and downing my fish oils
I think the boards are a great idea. I might start using those after the main sets (and not rep-out on the main sets) instead of my current 2-3 speed sets i do after the main sets. My current split is like this:
Monday
Squat - 5/3/1
Speed Squat - 2-3 sets x 2-3 reps @ 50% w chains
Hams - Rotate between DB RDLs (3x5-8) and Lying Leg Curls (3x8-12)
Low Back - 45 deg Back Extensions/ Pull Throughs (3x10-15)
Abs & Calves for as much as i feel like
Wednesday
Bench - 5/3/1
Speed Bench - 2-3 sets x 2-3 reps at 50-60% w chains
Delts/Tris - rotate between Low Incline DB Press (3x8-12) and Floor Press (3x3-5)
Back - DB Row for high reps or BB Rows reps for 3x6-10
Biceps and Forearms for as much as i feel like
Friday
Deadlift - 5/3/1
Speed Deadlift - 2-3 sets x 2-3 reps at 50-60%
Low Back - Rack Pulls or Good Mornings for 3x5-8
Quads - Leg Press or Hack Squat for 3x10-20
Abs and Calves for as much as i feel like
Sunday
Seated Military - 5/3/1 with some extra sets (usually repeat the first etx 2-3 times)
Tris/Delts - Either Tates and Lateral Raises or Weighted Dips for Highish reps
Lats - Pulldowns or Pullups for 5x8-12
Biceps and Forearms - Usually BB Curls or Hammer Curls in the 6-10 range
From your feedback im thinking of clearing that speed work for the bench/squat/deadlift and do some partial rom (boards / rack pulls) with higher weight to get accustomed to it. Also, i like not maxing out on the 5/3/1 sets to failure and having the weeks moved around, so i think ill keep that. Any other recommendations or glaring weaknesses in my training?
Thanks again Meat - i owe you (more than) one!
i also started using the boards to warmup for my working sets as well. i feel much more fresh when i get to my working sets. also, i go above my first working set on the boards warmup and that makes the first set feel much lighter. then i go to heavy singles on the boards after my working sets. definitely not to failure but still heavy. i usually do three of those sets.
from what i saw, your bar speed isn’t bad. i could definitely see dropping the speed work.
definitely stop maxing out so much and don’t max out on the boards. slowly increase the weight each week keeping your form tight and really concentrate on exploding off the board.
i also started using the boards to warmup for my working sets as well. i feel much more fresh when i get to my working sets. also, i go above my first working set on the boards warmup and that makes the first set feel much lighter. then i go to heavy singles on the boards after my working sets. definitely not to failure but still heavy. i usually do three of those sets.
from what i saw, your bar speed isn’t bad. i could definitely see dropping the speed work.
definitely stop maxing out so much and don’t max out on the boards. slowly increase the weight each week keeping your form tight and really concentrate on exploding off the board.
I just wanted to stop by and say thanks for this thread! So much information in here, I will be re-reading the benching stuff in particular before my 1+ bench on 5/3/1 tomorrow!
Meat,
Here is a squat video from today - 315x5. It was easier than i thought (i’ve done 365x1 max so far), but still a moderately heavy weight. Unfortunately, my fiancee shot it from a pretty bad angle, so i’m not sure if you can even see just what the hell is going on lol. Will try to take it from upfront or from behind next time…
Thanks!
International Bench Night- working max 510
warmup- 4 board
135x6
225x4
315x2
405x1
495x1
working sets
75%- 385x5
85%- 435x3
95%- 485x1
4 board - long pause
495x1
565x1 +20lbs
tates
40’s x 8
60’s x 8
70’s x 8
75’s x 6
good session… felt good. i definitely could have doubled 480, maybe tripled it on my last working set.
[quote]mlekava000 wrote:
Meat,
Here is a squat video from today - 315x5. It was easier than i thought (i’ve done 365x1 max so far), but still a moderately heavy weight. Unfortunately, my fiancee shot it from a pretty bad angle, so i’m not sure if you can even see just what the hell is going on lol. Will try to take it from upfront or from behind next time…
Thanks![/quote]
yeah… can’t really see much from there. it would be better to see a squat in a rack from the front at an angle from the side. so, basically somewhere between the sid and the front. that will show depth and what your upper body is doing.
what i can tell you is to stop using those crappy squat racks though. they aren’t good for powerlifing squatting. the step out should be as quick as possible with the fewest steps. i try to do my step out in two steps. most times i end up doing three though. also, don’t squat facing the mirror. you need to internalize your squat. watching yourself squat is distracting. i always deadlift and squat facing away from the mirror. to really master your form you need to learn to feel when it’s right and looking in the mirror won’t allow you to do that.
get me another vid in a rack from the front/side. i think you could also go a bit heavier on the one you send me.
[quote]mlekava000 wrote:
Meat,
Here is a squat video from today - 315x5. It was easier than i thought (i’ve done 365x1 max so far), but still a moderately heavy weight. Unfortunately, my fiancee shot it from a pretty bad angle, so i’m not sure if you can even see just what the hell is going on lol. Will try to take it from upfront or from behind next time…
Thanks![/quote]
yeah… can’t really see much from there. it would be better to see a squat in a rack from the front at an angle from the side. so, basically somewhere between the sid and the front. that will show depth and what your upper body is doing.
what i can tell you is to stop using those crappy squat racks though. they aren’t good for powerlifing squatting. the step out should be as quick as possible with the fewest steps. i try to do my step out in two steps. most times i end up doing three though. also, don’t squat facing the mirror. you need to internalize your squat. watching yourself squat is distracting. i always deadlift and squat facing away from the mirror. to really master your form you need to learn to feel when it’s right and looking in the mirror won’t allow you to do that.
get me another vid in a rack from the front/side. i think you could also go a bit heavier on the one you send me.
bench night
warmup - 4 board
135x4
225x4
315x4
405x4
working sets
65%-330x5
75%-380x5
85%-430x5- setup sucked on this set.
board press- paused
405x1
495x1
570x1 +5lb PR
reverse grip bench
315x8
365x4 long pause on each rep
tates
40’s x 8
60’s x 8
80’s x nope…triceps were fried.
seated calf raise
some x some
bench night
warmup - 4 board
135x4
225x4
315x4
405x4
working sets
65%-330x5
75%-380x5
85%-430x5- setup sucked on this set.
board press- paused
405x1
495x1
570x1 +5lb PR
reverse grip bench
315x8
365x4 long pause on each rep
tates
40’s x 8
60’s x 8
80’s x nope…triceps were fried.
seated calf raise
some x some