Video of top set (350 x 3)
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Jan 5 2017
Front Squat
135 x 2
155 x 2
165 x 1
185 x 1
225 x 1
245 x 1
245 x 1
245 x 1
405 x 10 sec rack hold x 3
Deadlift
225 x 1
275 x 1
315 x 1
365 x 1
405 x 3
430 x 3 (rep PR)
Back Squat
235 x 16
VID: (sorry for shitty quality)
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Nice job man!
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Doubling up on the REP PR’s! Very nice!
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Trying to push this ceiling slowly but surely. I kind of like the “higher frequency” training style. Im still only getting at it 2-3 times per week but its mainly a rotation of front squat with back squats and some form of deadlift. For some reason deadlifts feel heavier now but i can still move the weight where as the squats have felt better every session.
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I Jan 7 2018
Squats
135 x 2
185 x 2
225 x 1
245 x 1
275 x 14
Wanted 15, after watching myself on video from a different angle the top of my quads are not breaking below my knee. I’m going to start incorporating a few very long paused singles after every session to possibly help strength in the hole and break this long trend of not squatting to depth. I though about box squats but upon reading they are great for raw squats.
Deadlifts from deficit (30 sec rest)
135 x 1
225 x 1
275 x 1
315 x 1
315 x 1
315 x 1
315 x 1
Paused squats (10 sec pause)
225 x 3 singles
I did a bunch of pushups after lunch… been neglecting my upper body hard lol
Squat video:
Forgot to mention that I also just got my squat rack conversion to a full rack. This thing looks pretty damn awesome
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Jan 9 2017
Squats
135 x 5
165 x 3
185 x 2
225 x 1
245 x 1
275 x 1
315 x 5
Deadlift
135 x 1
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1 (pulled sumo to see if I could lol)
460 x 1 (technically a PR)
Paused squat singles (10 seconds beltless)
225 x 3 singles
Snatch Grip Deadlift
225 x 12 x 2 sets
Squat vid
Deadlift PR
Squats felt kind of heavy today. That’s prob because I’ve kept intensities and volumes kinda high. The deadlift PR felt very smooth. After watching the vid I think my lockout area to just below my knees is the weak point. May start throwing in SGDL after heavy days and rack pulls or rows one day a week for reps. When I do the snatch grip deadlifts I try to focus on squeezing and tightening my upper back at the top range of the lift, makes my traps pretty pumped.
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Rack looks sweet man, and congrats on some new PRs!
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Appreciate it! @littlesleeper
@Vincepac1500 , no vid of the sumo I may start hitting them on my front squat days. Next time I’ll get one.
@guineapig I need a little fire lit under my ass. I’ll take you up on that competition. Sometimes I feel like I get in the garage and just lift. Doing squats and deadlifts three times a week has got me feeling motivated to get to 400 squat and 500 deadlift soon. I’ll have to drop by your log
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Video of the sumo single?
In for gains
We are at pretty similar strength levels I think so hopefully your log can get my competitive instincts fired up.
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Jan 11 2017
I believe this is the first time i have benched “heavy” since my son was born. (7 weeks)
Bench (touch and go)
135 x 3
155 x 3
175 x 3
185 x 3
225 x 3
Close Grip Bench (2 x amrap)
135 x 15
155 x 9
Was burning like a mofo after these.
Superset (3 sets)
BW Chins x 5
Band Pushdown x 20
Bench Top Set Vid:
Need to get back consistently hitting bench. Its the worst lift by far for my total. Never in my life have I consistently benched more than 265. Would love to hit 275 here soon
Jan 13 2017
Back squats
135 x 3
165 x 3
185 x 2
225 x 1
275 x 1
315 x 1
340 x 1
365 x 1
375 x 1
Sumo deadlifts
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
365 x 5 x 3 sets
Squat top single video
Top set sumo vid: @Vincepac1500
This is by no means a negative question. Do you purpously train your squat short of depth? From watching several of your squat vids, you’re 2-3" high. Your squat looks very efficient though, which is what I’m after.
I’m trying to shorten my stroke right now by using pin squats, which are probably set near your squat depth. Is this your normal depth? Has anything in your training defined this depth for you or has this just always been your standard depth?
Sorry, my squat is under complete overhaul right now. Just trying to figure some stuff out.
It’s tough progressing with young children. Keep digging deep!
Good observation, I do not intentionally hit high and I’ve been aware of this issue since I started to video all my squats above 80%. I believe my depth issues are attributed to tight adductors and somewhat a mental aspect with the heavier weights. My adductors always get pretty sore and I have pretty bad mobility in them. I try to do static stretching for a few minutes before lifting to loosen it up a bit along with my calves as well. I used to have some knee pain but since I started stretching out my calves that has disappeared. Also after my squat sessions since about a week and a half ago I’ve been doing long pause singles (10 seconds) to try help the muscle memory. Since starting this high frequency (3x weekly) i feel much more confident and my setup is much more consistent but the aggravating thing is depth! Lol I’m working on it. I can’t speak to pin squats but pause squats have helped me in the past.
Everyday gets better with the baby! He slept 7 hours last night. Feeling refreshed @IronOne
How your pulling looks much closer to semi sumo / conventional. I think you could make it a lot more efficient
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It feels a little awkward on the first rep but good after. May start doing once a week to see how it progresses. @Vincepac1500
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Also I didn’t start strength training for the big 3 lifts until about a year and a half ago. I’ve been lifting since beginning of college about 9 years ago. I really think my depth has been attributed to the years of not hitting depth that would get me three whites. It’s been a battle
Well, you’re not far off. Maybe 2". I went and watched most of your vids and some were real close. Your squat looks great though. I’m jealous. I want an uncomplicated squat. My problem is the opposite of yours. I’ve been squatting 2-3" too low all my life, and it’s wreaked havoc on my hip and knees, opening the door for a compensating shimmy squat (lol). Finally am I doing something about it.
You can probably find your depth with simple stance changes.
Keep up the great work.