Hey man, I don’t think your squats were too high.
I think you’re damn close to depth (probably plenty deep, just tough to tell from the vid), but once you reach it you lean a bit more forward to get the illusion of more depth (I have that issue too). The bar goes a little lower because you lean forward, but your ass stays the same height.
This puts the weight out in front of you more, making you kind of good morning the beginning of your ascent. This is what is going to staple you to the rack. I think that if you just stopped at your natural/comfortable depth, keeping your chest a little higher, you’ll be more explosive out of the hole. Just my 2 cents, I’m not a form guru by any means.
Things are looking strong in here! Keep it up!
3 Likes
Hey man,
cool log! Just wanted to stop by to say that I am following along. Keep up your awesome progress!
1 Like
@littlesleeper thanks I noticed that in the video as well. My last session I really concentrated on keepingy chest up seemed to look better.
2 Likes
4/1/17
Strongman Saturday
Circus dumbbell:
75lbs 6x1
85lbs 3x1
95lbs 2x1
100lbs 3x0 hahaha
Well was back at it again seems like I’m starting to figure out the circus dumbbell now just need to get stronger although I definitely felt allot more comfortable with the implement. Was able to hit 95lbs twice which is an improvement but was not able to press 100lbs.
The video is one of my 95lb attempts.
https://www.instagram.com/p/BSWoxfij_dr/
Keg press:
140lbs x 4
170lbs 3x0
Having a hard time cleaning the 170lbs right now. Can’t seem to get it to my shoulder. Will have to continue to work it.
Farmers walk 1 set of 135lbs each hand for 60ft.
Farmers walk deadlifts
225lbs each hand 3x1
On the third set I felt light headed as if I was going to pass out. Had to take a walk and regroup.
4 sets of tire flips. Not sure the distance.
https://www.instagram.com/p/BSWo8L1jzDh/
Making progress. Just over 12 weeks until the competition. I’m mot there yet bit gaining confidence and I’m sure I’ll be as ready as I can be by then.
1 Like
4/2/17
Bench:
Warmup: ramping sets up to 145lbs x 3
Working sets:
175lbs x 3
195lbs x 3
215lbs x 4
Incline DB press/DB rows:
65lbs 5x5
Lat pulldowns: 120lbs 10x3
Tricep pushdowns: 120lbs - 12x1, 10x2
Treadmill - 30 minutes
4/3/17
Squats:
Warmup:
45lbs x 5
45lbs x 5
95lbs x 5
135lbs x 5
185lbs x 3
Work sets:
225lbs x 3
255lbs x 3
285lbs x 6
Front squats/Good morning superset:
45lbs x 5
95lbs x 5
155lbs 10x3
Back raises: 10x3
Wow talk about cardio workout. Supersetting this workout was no joke. By the third set I was gassed and had to dig deep to get the reps in, brought me to the point where I almost vomitted. Needless to say there was no cardio today as my legs were like jelly after squats.
2 Likes
4/5/17
Overhead Press:
Warmup:
45lbs x 5
45lbs x 5
95lbs x 5
135lbs x 3
Working sets:
145lbs x 3
165lbs x 3
185lbs x 3
Strict Press:
45lbs x 10
95lbs 10x3
Seated Dumbbell Press: 55lbs 10x3
Facepulls/Cable tricep extensions superset:
100lbs 10x3
Treadmill: 25 minutes
1 Like
4/6/17
Deadlift:
135lbs x 5
185lbs x 5
225lbs x 3
285lbs x 3
235lbs x 3
365lbs x 3
Romanian Deadlift:
45lbs x10
135lbs 10x3
Hack squats:
4 plates x 10
6 plates 10x2
Leg press:
4 plates x 10
6 plates x 9
6 plates x 8
Treadmill: 25 minutes
1 Like
4/7/17
Well unable to make it to strongman Saturday tomorrow I decided to get some work in today.
Today worked on:
Circus dumbbell:
75lbs 3x2
85lbs 1x3
Not a good night on the circus dumbbell tonight. Unable to get past 85lbs this time. Will have to keep working at it in order to get to competition weight.
Keg press:
140lbs 5x3, 2x1
Still unable to get the 175lbs keg over my head but getting closer. This time was able to get it to my chest but unable to get it to the shoulder to press.
Stones:
180lbs 2x5
Did not put stones over a bar, worked on lifting and loading, but instead of actually loading it just simulated loading and droped it. Trying to work in extending by hips and getting the stone up to my chin.
Still unable to get that damn 240llb stone but will keep working it. in a few more weeks I should be able to get that thin over the bar.
So you have a competition in mind?
@Koestrizer already signed up for a competition. The minute I saw near me I signed up and paid. Now have a goal to reach for
2/10/17
Bench:
Warmup:
45lbs 5x2
95lbs x 5
135lbs x 5
155lbs x 3
Working sets:
180lbs x 5
205lbs x 3
225lbs x 3
Incline dumbbell press/dumbbell rows superset:
65lbs 10x3
Tricep push downs:
120lbs 10x3
Lat pulldowns:
100lbs x 10
110lbs 10x2
Great day today. Left the gym drained. Last few sessions have decided to try and superset some of my assistance work and I feel it. That’s a decent cardio workout in itself. Happy to press 225lbs for the first time since high school. I’m calling it a PR since 6 months ago I probably wouldn’t have been able to press it. 
All in all a pretty good training day.
4/11/17
Back Squats:
Warmup:
45lbs 5x2
95lbs x 5
135lbs x 5
185lbs x 5
205lbs x 3
Working sets:
235lbs x 5
275lbs x 3
305lbs x 2
That set of 305lbs took its toll. Probably could have got a couple more but had to grind out rep 2 and felt light headed after so decided to take the safe route.
Front squats/good mornings superset:
Warmup:
45lbs x 5
95lbs x 5
Working sets: 155lbs 10x3
This super set really takes its toll on me. It’s a cardio workout in its own. This brings me to the point where I almost want to puke. I’ll just continue to grind through these sets.
Back raises/Ab wheel superset: 10x3
Treadmill: 20 minutes
5 min at 3 mph, 3% incline
15 min at 3.5 mph, 12% incline
2.5 min cool down at 2.5 mph, 0% incline
Also, for transformation Tuesday I figured I’d post a before and after photo to show the progress I have made. A little hard work and dedication can really go a long way.
https://www.instagram.com/p/BSLv7ZEDbtt/
7 Likes
UNREAL transformation!
When was the before picture taken? Phenomenal progress.
1 Like
That pic was about a year ago. Thanks. Its still a work in progress lol.
Been about a week since my last post softball has been taking it’s toll on me. Late nights and when I do get home I want to crash asap. I’ll stat5 where I left off.
4/13/17
OHP:
Warmup: ramping sets up to 135lbs x 3
Work sets:
155lbs x 5
175lbs x 5
195lbs x 3
Strict press:
45lbs x 10
105lbs - 10x2 , 8x1
Seated Dumbbell OHP: 55lbs - 8x3
Face pulls/cable tricep extensions: 100lbs/120lbs - 10x3
4/14/17
Deadlift
Warm ups: ramping sets up to 275lbs x 3
Work sets:
305lbs x 5
345lbs x 3
385lbs x 3
Romanian deadlift:
45lbs x 10
135lbs - 10x3
Hack squats / leg press superset
4 plates - 10x1
6 plates - 10x3
There was no strongman this week due to Easter. But I did bbq on Easter and was able to get this gem.
https://www.instagram.com/p/BS9UO5IDGTY/
Figured I’d do all this in a could of posts. Last week was a reload week. Wasn’t going to reload but figured I’d give myself a break since I have been going at it hard for the last 5 months with virtually no breaks. Man I was glad I did. Fwlr better after. I won’t note you with the details lol. Essentially just worked about at about 60% and limited assistance work to barebones. Upped the cardio a little by jogging instead of just straight walking.
Strongman Saturday turned knto strongman Sunday this week. Was able to get some good work in. Unable to use circus dumbbell as it was u available but did hit what I am calling 2 PRs. Finally got the 175lb keg over my head for 2 singles and pulled 405lbs on the trap bar (assuming the trap bar is 45lbs 
) for a single. Still unable to get the 240lbs stone up but getting there. I feel I am close.
Here’s what I did:
Keg press - clean and press each rep
140lbs - 3x3
175lbs - 1x2
Trap bar deadlift:
45lbs x 5
135lbs x 4
225lbs x 2
315lbs x 2
375lbs x 2
405lbs x 1
425lbs x 0
Stone onto 50" platform (more like 47.75" )
180lbs - 3x2
200lb sandbag carry (plus or minus some lbs)/ tire flip - not sure the distance but did this twice.
Can’t post the video it seems because I didn’t upload one at a time I uploaded them as multiple but if anyone is I retested in checking it out it’s on my Instagram @Washington _flores
4/24/17
Bench:
Warm up: ramping sets to 145lbs x 3
Work sets:
160lbs x 5
185lbs x 5
210lbs x 6
Incline dumbbell press/ DB does superset
70lbs 10x1, 8x2
Lat pulldowns / tricep push downs superset
120lbs - 10x2, 8x1
Treadmill: 20 minutes of 5 minutes jogging 1 minute walking
Amazing transformation, keep giving it hell.
1 Like