Did a Rep Lower Day today, feel like I really nailed form today
Front Squats: Beltless, 2:15 min rest. Felt I did alright today
185x3x7
Breathing Front Squats: I feel I’m doing these right? felt a lot of tension in abs and erectors
135 for 3 sets of 12 breaths
Sumo Mat Pulls: Man, these are hard. Without leg drive from the floor it’s hard, all hips
(8) 455x10
Then some delt stuff
Chris Duffin posted a new ‘how to Squat’ vid on Mark Bell’s channel. Basically I did all the warm-up drills in the video, helped a ton. Also, only drinking a shake, not a full meal, pre-workout has helped, as bracing doesn’t make me feel like I’m going to vomit or shit myself as much.
Your front squat is getting better. There is still some room for improvement on increasing your upper back tightness. I posted a video to help with that. I did hit a PR on front squat today and will post that in the Training PRs thread whenever I get a chance in the next couple days.
Mat pulls looked brutal. I found them more effective to be performed touch and go, since the time under tension is so short with such a decreased ROM that TnG manages to allow you to learn how to brace for longer, but at the same time some folks respond better to touch and go and some better to dead stops. If you ever want to get in some more reps, don’t be afraid to employ some rest pausing.
[quote]lift206 wrote:
Your front squat is getting better. There is still some room for improvement on increasing your upper back tightness. I posted a video to help with that. I did hit a PR on front squat today and will post that in the Training PRs thread whenever I get a chance in the next couple days.
Man, I appreciate this a ton. Genuinely so helpful. Idk why, but I was trying to keep my elbows out in the rack position. I really am not sure why, but that could explain the lack of upper back tightness, at least to a degree. Thanks again.
[quote]T3hPwnisher wrote:
Mat pulls looked brutal. I found them more effective to be performed touch and go, since the time under tension is so short with such a decreased ROM that TnG manages to allow you to learn how to brace for longer, but at the same time some folks respond better to touch and go and some better to dead stops. If you ever want to get in some more reps, don’t be afraid to employ some rest pausing.[/quote]
Yeah I was actually wondering the TnG thing. I wasn’t sure, because I have seen most people don’t feel Sumo is very effective TnG, being that the bottom is the hardest part of the lift. But the ROM being so short does make sense.
What do you mean by rest pause? That kind of seems to mean different things to different people lol. I always assume kind of Doggcrapp style, basically AMRAP, 15-30 deep breaths, another AMRAP, 15-30 deep breaths, then one more leg of AMRAP
Had a Heavy Upper body workout, tried to get a lot of volume in with a higher percent of my max, because the ‘over warmup’ thing I don’t like to push as high with Incline, because I do have some wonky shoulders.
Incline Bench: 2 mins rest
195x1
190x3
185x3
180x3
175x3
170x5
Fat Grip Chins: Got a video of these just to show ya’ll. I know I should probably go a bit higher on the ROM, but honestly I feel it in my arms after that, and really do use these to build the back. 90s rest, and sry for the love handles lmao
+65x1
+50x3x3
Wide Grip Bench: Solid volume PR, and matched an old fresh PR of 7 in a fatigued state. 2 min
185x5x5-7
Then some band pulldowns and arms, and then some cardio.
I’m starting to look a lot leaner, and I feel good usually, but do notice how much the refeed helps now.
The DoggCrapp approach to rest pausing is a good approach (DC was where I first stumbled across mat pulls in the first place, and it has some sound principles). For me, I just rest long enough until I can get in a few more reps. Some folks would consider it a whole other set, but pretty much all I care about is total reps.
[quote]T3hPwnisher wrote:
The DoggCrapp approach to rest pausing is a good approach (DC was where I first stumbled across mat pulls in the first place, and it has some sound principles). For me, I just rest long enough until I can get in a few more reps. Some folks would consider it a whole other set, but pretty much all I care about is total reps. [/quote]
Ok makes sense. I’ve done something similar for a short time, just as many total reps as possible in an allotted amount of time, that’s how I prefer to do ‘speed’ work. But as the mat height gets lower, I think I’ll do things DC Style, because realistically I’m not sure I can maintain 10 deadstop reps in a row with 455 all the way from 8 mats high to the floor lol
Heavyish Lower, though i don’t lift heavy anymore for the time being. recorded a lot of this workout
Squats: 2 min rest. Tried to get used to some heavier weight, and really felt I was bracing well, or at least ‘better’. All beltless
285x3x1
255x4
225x5 (paused)
Breathing Squats: Not sure how long these should be. 2 min rest
225x3x5 breaths
SG RDL: I think I can go heavier with these. 90s rest
205x5x5
SG High Pulls: 60s
225x3x3
Thennn delt stuff + hollow holds.
Good workout overall. I feel like things are clicking, but I’m still just a bit off, like I’m shooting for an A in a class but keep getting a 87-89% on my tests lol. Like I feel more rigid, I feel knees are tracking well, and hips are doing better staying close. I brought grip in a bit, and elbows still shoot back a bit if I’m not concentrating on it, and obviously hips go back a bit just because for now it’s instinctual. Chest dipped a bit on the 255 set, but it seems like I need to start a tad more leaned over, because that’s where the bar is over my mid foot (someone in my Squat thread already mentioned that).
I hit 195 BW, which is a low. I’m aware me cutting while trying to increase my lifts are goals opposing each other, especially for my height and leverages. But I felt uncomfortable at my Body fat so it needed to be addressed. I’m happy with how my Squat form is progressing though.
Nice work. You’re definitely improving. If you’re engaging your abs and lats but still have a tendency for the upper back to collapse, do some thoracic spine stretches to warm up. It can help with a tighter setup and the chest up command. And remember that when pushing the knees out or spreading the floor, the purpose is to engage glutes at the bottom of the lift and you should be able to feel it. Keep up the good work.
[quote]lift206 wrote:
Nice work. You’re definitely improving. If you’re engaging your abs and lats but still have a tendency for the upper back to collapse, do some thoracic spine stretches to warm up. It can help with a tighter setup and the chest up command. And remember that when pushing the knees out or spreading the floor, the purpose is to engage glutes at the bottom of the lift and you should be able to feel it. Keep up the good work.[/quote]
Ok dude thanks, I’ll look some up. Do you have any favorites?
yeah I definitely feel my glutes working after Squats. it’s really mostly quads and glutes really. Except for recently, because while concentrating on bracing honestly my abs and lats are wrecked after Squats more than anything lol
Rep Upper Day, and do i have a great video for ya’ll lol
So I do my over-warm ups, usually do something in the 240-250 range, TnG, just to hit something heavy. Well I unracked 245, and at the last second decided to pause it, and damn, had the slowesttttt rep of my life. haha
Flat Bench: 3 mins rest. Upper back was reallyyyy sore, and floor was wet from slight flooding in my garage, so staying tight was a very difficult endeavor lol
240x1 LOLOLOLOL
205x7
195x7
185x7
CG Bench: 90s, just wanted dat dere pump
135x12
155x8
175x4
BB Rows: 2 mins rest
185x3x7
3 sets Bis, 3 sets Tris
Calories are starting to get a bit low, and sleep a little less stellar. So starting to be sore more often, which kind of sucks. Still making little PRs on the reg.
Also I got into every law school I applied to, so decision making time. haha
[quote]Spidey22 wrote:
Also I got into every law school I applied to, so decision making time. haha[/quote]
Nice man, lol. Well done.[/quote]
Thanks dude!
Did a lower workout today. Was really sore with my lower back today, I think from work yesterday and all the beltless work.
Paused Bltls Front Squat:
195x4
Breathing Front Squats:
185x5x5 breaths
Mat Pulls: Tried to video, but angled it poorly, can’t see shit cap’n.
(7) 455x9
Delt, Leg Curls, Abs
As you could see form, was off. I just couldn’t stay tight. Core felt wrecked, and on top of that the floor was moist from condensation and rain, so I had to cut mat pulls short, because feet kept sliding and I was getting frustrated.
I am thinking I may need to take a deload soon. Just starting to rack up some fatigue. That or do some things to keep my core not fatigued.
The first thing you should cut back on is the breathing paused squats. They are great for hitting the abs but can easily be over done. I usually only did 1-3 sets based on how I felt. Kept them really light or didn’t do them if I had a hard training session coming up and worked them harder when I knew I had an easy session or a two day break. If your abs are taking a beating then you may not even need the extra work.
[quote]lift206 wrote:
Congrats on getting into the schools.
The first thing you should cut back on is the breathing paused squats. They are great for hitting the abs but can easily be over done. I usually only did 1-3 sets based on how I felt. Kept them really light or didn’t do them if I had a hard training session coming up and worked them harder when I knew I had an easy session or a two day break. If your abs are taking a beating then you may not even need the extra work.[/quote]
Thanks man
Yeah, I did pretty much go from zero direct core work to almost everything being focused on the area. I’ve been going pretty hard for about 8 weeks now anyways, I think I’m going to take the weekend off after my upper session tomorrow. I have a lot going on anyways, and I think rest Friday-Sun will be enough to kind of let me fully recover. But I will probably start just doing a set or two of breathing squats per session, that should be enough with 3x per to get the job done.
Was reading over Pavel’s Beyond Bodybuilding again, saw the Russian Squat Assault.
Thought I might do it on my first and last lower body days, for beltless squats. Then just do light paused or breathing fronts + Mat pulls on my middle day. I could use a max of around 300, and because of that Pavel says double the weight progressions. Regardless, that could be a way to really help me dial in my form I think. I could even run it with Fronts I suppose, though reps would be awfully high for that.
[quote]Count Rockula wrote:
I’m going to do that after my deload when I start my new oly cycle. I have tried to push my squats since focusing on clean and snatch technique.
What up dude? This place is quiet. Rocky wanna play. [/quote]
Ohh cool, it’ll be cool to see someone else’s progress with it. Hoping it’ll get my beltless squat to lower-mid 300s, which would hopefully be enough of a push to get my belted squat in the 400s finally.
Glad to see you back man! where’d you go for so long?
