Good thing about a crappy workout the day before is it often times leads to a decent one the next day
Flat Bench: 3 mins rest. You can see on the top set, first rep I’m all kinds of crooked. Stupid left side
250x1
215x6
200x7
185x8
CG Bench: 90s rest, for ze pump
165x2x7
135x10 (paused)
BB Rows: 60s rest
195x10
175x10
155x10
135x10
Then some banded arm stuff. Woke up having lost another pound, so pretty cool getting leaner while hitting small, daily PR’s the whole way. Got a lot of good suggestions from a thread I posted in PL forum on my squats, tomorrow going to work up to 275 or something lighter sans Oly shoes, see how that goes with helping my form, as Reed suggested.
[quote]ryanbCXG wrote:
Love me some high incline DBs. Never been a fan of sheer overhead pressing.[/quote]
Yeah OHP’ing has always lead to issues with me. The high Incline DB press surprisingly hit a very solid amount of both delt and chest, I really liked it. [/quote]
I like the OHP, and a nice Push Press - but they don’t like me!
Nice work in here, Spidey! Glad to hear your cut is going so well for ya.
Did a comparison of form with trips at 275 on Back Squat, using flat shoes vs heeled Oly shoes. 4 sets beltless. My heeled set from the side didn’t record for some reason
Front Squats: Really tried to keep hips ‘under’ me and do a long pause. 2 min
205x3x3
And then hit 6 rounds of 20s on, 1:30 off HIIT. It was good.
The flats vs heeled thing didn’t look that different IMO, but I feel the heeled shoes ‘felt’ better, which could just be the extra stability, though it felt easier as well.
I dug out my Romaleos a few weeks ago, now that I’m doing overhead work again, and it’s really pretty nice the way weightlifting shoes work on the feet.
I’m actually trying to find a pair of shoes that’s basically a weightlifting shoe but without the heel lift. I really like the extra stability from the wider solid base and the straps to clamp them down on your feet. I feel like if I found that shoe, it would be perfect for basically everything else.
I mean, I like deadlifting barefoot (or sock footed) on concrete, but I feel like this would be even better.
[quote]LoRez wrote:
I dug out my Romaleos a few weeks ago, now that I’m doing overhead work again, and it’s really pretty nice the way weightlifting shoes work on the feet.
I’m actually trying to find a pair of shoes that’s basically a weightlifting shoe but without the heel lift. I really like the extra stability from the wider solid base and the straps to clamp them down on your feet. I feel like if I found that shoe, it would be perfect for basically everything else.
I mean, I like deadlifting barefoot (or sock footed) on concrete, but I feel like this would be even better.[/quote]
I’ve heard the Mark Bell shoes, along with the Sabo DL shoes are similar to what you’r talking about, though idk if they are ‘oly shoelike’ enough lol
Incline Bench: 2 mins rest, solid volume PR I’ve been wanting
205x1
185x3x3 (paused)
165x5 (paused)
Fat Grip Chins: Paused at the top AND bottom of each rep. These were sooo hard and my lats almost exploded. 60s rest
BWx5x5-7
Tempo Wide Grip Bench: eff this was really hard. Did a 3 second eccentric, 3 second pause on the chest, then an explosive push. 90s rest
135x3x10
Some straight arm pulldowns, curls, and push ups.
Also tried hollow holds to help teach me the core bracing. I couldn’t do a ‘full’ one, legs are at a 45 degree angle mostly not just right above the ground. Regardless, they were stupid hard. 20 seconds on, 30 seconds rest for 7 rounds absolutely killed me. Lift206 suggested it would help with the bracing, and damn he was right, so I appreciate his advice there. I kind of ‘understand’ what I should be feeling in the bottom of a Squat now.
I’m also going to have to reevaluate my Squat set-up. Got a lot of good advice, but I want to keep making PR’s. I think I may just do 3-6 weeks of all beltless work, though that’ll make me feel like a small bitch, especially mid-cut. Also debating on ditching the Oly shoes or not on back squats, seems to be a lot of reasons for AND against, not only with other people’s experiences but my own strengths and weaknesses personally.
Hey Spidey, if you happen to have access to Beyond Bodybuilding by Pavel he lays out a 3 day a week squat from pins program you might be interested in. I can dig it out and type up the details if you’d like? I posted most of it here @1:52 PM:
[quote]usmccds423 wrote:
Hey Spidey, if you happen to have access to Beyond Bodybuilding by Pavel he lays out a 3 day a week squat from pins program you might be interested in. I can dig it out and type up the details if you’d like? I posted most of it here @1:52 PM:
yeah man I actually have the ebook. I’m looking at it now, it doesn’t seem to be a laid out program, correct? just work up to a heavy single, then do 2 back off sets?
This looks like it’s for Supra-maximal work, which I wasn’t sure was what everyone was talking about, I assumed they wanted to do pin squats where the pins are set to hold the bar in the lowest position of my regular squat. Is that not right?
I was thinking like this, just uglier and with less weight lol
You’ve gotten plenty of advice, and you squat more than me, so take this for what its worth. But I recently switched back to flat-footed shoes from Oly shoes like has been recommended, and I’ve been hitting PRs every workout. I still use Oly shoes for fronts though. Something to think about.
[quote]usmccds423 wrote:
Hey Spidey, if you happen to have access to Beyond Bodybuilding by Pavel he lays out a 3 day a week squat from pins program you might be interested in. I can dig it out and type up the details if you’d like? I posted most of it here @1:52 PM:
yeah man I actually have the ebook. I’m looking at it now, it doesn’t seem to be a laid out program, correct? just work up to a heavy single, then do 2 back off sets?
This looks like it’s for Supra-maximal work, which I wasn’t sure was what everyone was talking about, I assumed they wanted to do pin squats where the pins are set to hold the bar in the lowest position of my regular squat. Is that not right?
I was thinking like this, just uglier and with less weight lol
From what I remember it isn’t a program so much as how to structure the main movement. Pavel might mention accessory work, but I can’t remember off the top of my head. I do remember he suggests avoiding other hinge movements (specifically the deadlift) because it’s covered a lot by the dead squats.
It looks like he just had his guys RAMP with singles and then drop down for a set of 10. If your hips are the weak link it sounds liek it really works then.
As far as what others were referring to, I’m not sure. I just wanted to throw the suggestion out. The Dead Squat for Power can super-maximal work if you RAMP to a high percentage of your max or to your max. I’m sure you could adjust it if need be though.
^ The Dead Squat Program actually starts from the pins and it’s a dead stop for each rep. Not touch and go and from the top position like in the video.
Just to add in, since you have your own rack, if you decide to go the suspended squat route, you may want to use chains instead of squatting from pins. Get some towing straps from an auto supply store, loop them around the top of your rack, and then thread some 3/8 chain through them with a heavy duty quick link/carabineer.
I love bottom up squats, but when the bar is dead in the rack it’s a real pain to try to get set up, and a lot of times energy is wasted trying to mash your body under the bar. My quads and hip flexors would cramp like mad. With the chains, you can wiggle your body under the bar and swing things as needed until you get a decent set-up. It’s also nice because your bar won’t get as thrashed crashing into the chains versus pins.
[quote]kollak95 wrote:
You’ve gotten plenty of advice, and you squat more than me, so take this for what its worth. But I recently switched back to flat-footed shoes from Oly shoes like has been recommended, and I’ve been hitting PRs every workout. I still use Oly shoes for fronts though. Something to think about.
And Mike Tusherer is STUPID strong lol. [/quote]
Huh, well I decided to do my Squats today in my oly shoes, and then Monday I’ll do a similar workout, in my flats, to give them a genuine comparison. I figured regardless, I can use the Oly for Fronts, like you said, and HB squats, along with deficit and SL DL’s, as I like to use them to really force myself to sit back as they kind of pitch you forward in those movements.
ahhh ok. So I guess right at parallel? I may just add these in every other week, as I’m not sure I could do them from pins consistently and not wreck myself and/or my poverty gym equipment lol
[quote]T3hPwnisher wrote:
Just to add in, since you have your own rack, if you decide to go the suspended squat route, you may want to use chains instead of squatting from pins. Get some towing straps from an auto supply store, loop them around the top of your rack, and then thread some 3/8 chain through them with a heavy duty quick link/carabineer.
I love bottom up squats, but when the bar is dead in the rack it’s a real pain to try to get set up, and a lot of times energy is wasted trying to mash your body under the bar. My quads and hip flexors would cramp like mad. With the chains, you can wiggle your body under the bar and swing things as needed until you get a decent set-up. It’s also nice because your bar won’t get as thrashed crashing into the chains versus pins. [/quote]
haha, this is awesome, I just looked over your old threads last night looking at how you set yours up. I’m thinking if I implement them I’ll do just that.
I’m also going to probably jerry-rig something like your mat pulls progression for my sumo pulls, I think they’d really help my hip strength and Chris Duffin suggests a similar method with Sumo. just need to find somewhere to get some inexpensive patio mats.
Thanks for stopping by, btw, your in puts always appreciated.
Solid Squat workout, went beltless, did some hip/glute warm ups, and REALLY tried to keep my hips ‘closer’ to the bar if that makes sense. I seemed to get it with some reps, not so much with others, but it’s a process. Also was trying to stay tight as possible, but also not shit myself, so that’s a real balancing act lol. Also I keep looking straight down when I’m focusing on other cues, so that’ll take awhile to work out i think
Beltless Squats: 3 mins rest
315x1
255x3x5
HB Squats: Beltless and Paused, 2nd set is in video. 3 min rest
225x7
205x9
185x11
SLDL’s: slight deficit, 2 min rest
225x2x10
SG High Pulls: 45s rest. Really explosive today
185x3x5
Delts and Abs stuff
then some cardio, 6 sprints 20s on/90 off like last time. Overall felt good, though until I have form down mayyy need to lower the volume on beltless Squatting. Just may not be used to the extra work my lower back and overall core have to do without a belt, and don’t want to go to snap city.
Figured today I used the Oly shoes, and next time around I’ll use Flats, give them an honest shot. Figured that was the ‘best’ way to figure it out, just trial and error.
[quote]T3hPwnisher wrote:
Just to add in, since you have your own rack, if you decide to go the suspended squat route, you may want to use chains instead of squatting from pins. Get some towing straps from an auto supply store, loop them around the top of your rack, and then thread some 3/8 chain through them with a heavy duty quick link/carabineer.
I love bottom up squats, but when the bar is dead in the rack it’s a real pain to try to get set up, and a lot of times energy is wasted trying to mash your body under the bar. My quads and hip flexors would cramp like mad. With the chains, you can wiggle your body under the bar and swing things as needed until you get a decent set-up. It’s also nice because your bar won’t get as thrashed crashing into the chains versus pins. [/quote]
haha, this is awesome, I just looked over your old threads last night looking at how you set yours up. I’m thinking if I implement them I’ll do just that.
I’m also going to probably jerry-rig something like your mat pulls progression for my sumo pulls, I think they’d really help my hip strength and Chris Duffin suggests a similar method with Sumo. just need to find somewhere to get some inexpensive patio mats.
Thanks for stopping by, btw, your in puts always appreciated.
[/quote]
Glad I could help. You could probably get most of that stuff at Home Depot/Menards/Lowes. My patio tiles were about $5 a pop. If you’re really hurting for funds, you can cut them in half. I use half mats when I’m traveling, since I can fit them in a gym bag easier. They’re not quite as stable, since you’re turning a square into a rectangle, but they work.
[quote]T3hPwnisher wrote:
Glad I could help. You could probably get most of that stuff at Home Depot/Menards/Lowes. My patio tiles were about $5 a pop. If you’re really hurting for funds, you can cut them in half. I use half mats when I’m traveling, since I can fit them in a gym bag easier. They’re not quite as stable, since you’re turning a square into a rectangle, but they work.
[/quote]
The ones from Menards are the ones I’m using. They were right around $5. I had to go to two stores to find them, so check online (or call) first, but these ones are more solid than the ones at Home Depot and Lowe’s. 7 a side brings it to mid-shin for me, right around 5.5 inches off the ground iirc.
In other news, there’s no Menards nor Tractor Supply around here, and the Home Depot and Lowes’ stock are missing things I’m used to. Like 1-1/2" pipe.
