[quote]Ramo wrote:
Squat goes badly. I have not felt a good groove for a few weeks now. Some things to think about.[/quote]
Any idea what is off? Is the descent speed wrong?
[quote]mrodock wrote:
Any idea what is off? Is the descent speed wrong?[/quote]
I don’t think so. I’m trying to focus on getting down there under control and being in the right position. It just doesn’t feel automatic like it does when it’s going good.
I’m getting pitched forward and just really having to grind through the bottom half. More bent over than I want to be. Plus my legs have felt so beat up, really not sure why.
We’re talking about double bodyweight squats at this point for 5+ reps…but I’m not really keen on lowering expectations b/c I weigh less. Need to find a way around or through the problem. Yes some weight gain might be part of it, but I have no intention of blowing back up to 220+.
[quote]Ramo wrote:
[quote]mrodock wrote:
Any idea what is off? Is the descent speed wrong?[/quote]
I don’t think so. I’m trying to focus on getting down there under control and being in the right position. It just doesn’t feel automatic like it does when it’s going good.
I’m getting pitched forward and just really having to grind through the bottom half. More bent over than I want to be. Plus my legs have felt so beat up, really not sure why.
We’re talking about double bodyweight squats at this point for 5+ reps…but I’m not really keen on lowering expectations b/c I weigh less. Need to find a way around or through the problem. Yes some weight gain might be part of it, but I have no intention of blowing back up to 220+. [/quote]
In regard to getting pitched forward and struggling through the bottom half, when you were squatting at your best you did a lot of pause squats, right?
I bet you’d feel better in the 198’s.
[quote]mrodock wrote:
In regard to getting pitched forward and struggling through the bottom half, when you were squatting at your best you did a lot of pause squats, right?
I bet you’d feel better in the 198’s.[/quote]
Yeah a lot of pause work. Probably time to get back to that. It was a relatively simple way to get more technical work, plus whatever benefit issues from cutting out the stretch reflex.
A couple of extra lean(ish) pounds would obviously make some difference too, in addition to cleaning up technique.
Also, not sure if it will make any difference, but the last few weeks I have been wearing a pair of used Safe SSTs. I am going to switch back to my adidas superstars and see if things clean up a little. Probably not the issue, but who knows?
11/1/10 Press
I have lost my logbook. It was not in my gym bag today, nor was it in my trunk. Consequently, I did not know what the plan dictated that I lift. I decided to work up to a heavy triple. It went something like:
135x3
155x3
165x3
175x3
185x2 I was EXTREMELY disappointed with this. There has been virtually no improvement in this lift. My squat has also felt lousy. The past few weeks the deadlift is the only thing that has felt decent. I am going to change some things. Not sure what yet.
Press Behind Neck
115x14
Pullup
Bx5
20x3
30x3
40x3
50x3
60x3
10x12
I felt strong on these and was pleased. Ironically, I have been training these by whim.
Pitcher Raise
20x10
30/20/15x10 10 10 (drop set)
If I remember correctly, you had a lot of success with high volume pressing and squatting (BBB style) but not such much with the deadlift.
Perhaps keep what you are doing for the deads, but revert back to the BBB or similar (Inclines BB and Flat DB for instance) for your pressing?
A few more pounds of LBM wouldn’t hurt either, you are really light right now, I’m not talking bulk here, but weighing b/w 185 and 190 will make a HUGE diff compared to 180-185.
Just some food for thought from a humble follower…
Had an enormously stressful several days here, probably taking the rest of the week off. Went in late last week (I think Thursday) and worked up to 510x1 on the DL. It was a grind but it was always going up. Didn’t want to miss a rep so I stopped there, did some shrugs and called it a day.
Back at it in a couple days.
12/22/10
SQ
135x5
185x5
225x5
275x3
315x3
315x3
275x5
275x5
275x5
BP
135x5
185x5
205x5
205x5
205x5
205x5
205x5
Russian DL
135x5
185x5
185x5
185x5
Doing a meet April 16, so about four months of training. My aim is 480/320/550/1350 at 198 in just a belt. Not out of reach, but time to get locked in. My approach will consist of a ton of squats, benches, pulls and russian dls, with sparse assistance work.
[quote]Ramo wrote:
12/22/10
SQ
135x5
185x5
225x5
275x3
315x3
315x3
275x5
275x5
275x5
BP
135x5
185x5
205x5
205x5
205x5
205x5
205x5
Russian DL
135x5
185x5
185x5
185x5
Doing a meet April 16, so about four months of training. My aim is 480/320/550/1350 at 198 in just a belt. Not out of reach, but time to get locked in. My approach will consist of a ton of squats, benches, pulls and russian dls, with sparse assistance work. [/quote]
Go get it Ramo!
12/24/10
Squat
135x5
185x5
225x5
275x5
275x5
275x5
275x5
275x5
Bench
135x5
185x5
205x5
205x5
205x5
205x5
205x5
Messed around with some (very) light powersnatches. My spot on the 2012 olympic team might be in jeopardy.
12/26/10
Squat
135x5
185x5
225x5
245x5
245x5
Military
95x5
135x5
155x5
155x5
Chinup
Bx6
15x6
15x6
15x6
GM (Round Back)
45x8
95x8
95x8
95x10
12/28/10
Squat
135x5
185x5
225x5
275x3
315x3
365x3
385x3
Bench
135x5
185x5
205x5
225x3
245x3
255x3
Powersnatch
Many doubles w/ 135
12/30/10
Squat
295x5
295x5
295x5
295x5
295x5
Bench
225x5
225x5
225x5
225x5
225x5
Russian DL
205x6
205x6
205x6
205x6
BW right around 181. I took the bench down a bit quicker and it made a difference…felt very strong and fast. With squats, I focused on holding my tightness and body position coming up out of the bottom. Felt very good today.
1/1/11
Squat
225x5
245x5
245x5
Military
165x5
165x5
165x3
Chinup
20x6
20x6
20x6
Back Ext
Bx15
Bx15
Bx15
1/3/11
Squat
135x5
185x5
225x3
275x3
315x2
365x2
405x2
405x2
Bench
135x5
185x3
225x2
245x2
265x2
275x1
245x3
245x3
Powersnatch
135x2
145x2
145x2
145x2
145x2
145x2
145x2
Squats felt very smooth and easy. Shoulders were a little tired from all the pressing lately so the 275 felt a little ponderous. Not bad.
1/6/11
Squat
315x5
315x5
315x5
315x5
315x5
Bench
235x5
235x5
235x5
235x5
235x5
Russian DL
225x6
225x6
225x6
225x6
BW at 184. Took awhile to get through this one, but the last couple sets of squats felt very tight and quick.
1/8/11
Powersnatch
135x2
160x2
160x2
160x2
160x2
Squat
225x5
245x5
265x5
Military (alt. w/ chinup)
155x6
155x6
155x6
Chin
25x6
25x6
25x6
Back Ext. (alt. w/ pitchers)
Bx20
Bx20
Bent Pitchers
15x15
15x15
1/10/11
Squat
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2
Deadlift
225x3
315x2
405x1
455x1
515x1
545x0
545x0
Close-Grip Bench
135x6
185x6
225x3
245x3
265x3
T-Bar Row
90x8
115x6
125x6
125x6
Did some timed doubles with a couple of different stances. My knees have been aching a little but squatting feels excellent otherwise. I wanted a triple bodyweight pull so I went for the 545, but didn’t do much with it. 515 was fairly smooth, I am probably right around 530-535, and I’ve barely deadlifted over the past month. Need some more drive off the ground.
Been awhile guys. Going to start logging again; I’ve learned a good bit logging on here in the past, got some quality feedback and had a lot of helpful interactions. Not sure if any of you who used to read this thing are still around, but I hope so, you guys were awesome. To others, thanks for reading and please don’t be shy to comment on anything.
This year has been eventful training-wise. Upper body strength has really progressed. Hit a smooth and easy 335 paused at 190 a couple weeks ago, and 300x4 (still chasing 300x5) last week. Squats and pulls have been a different story.
I really tried to push my squatting frequency early in the year and it backfired. Developed nasty patellar tendonitis (or tendonosis) and only recently have gotten that under control. Also had the left IT band really flare up, still dealing with that but it has improved. I bought myself a rumble roller and have been digging in, being diligent with stretching and prepping, and it is making a difference. It’s frustrating as I’ve lost many months of potentially productive training, but hopefully I learn from this and move forward.
Didn’t get on the platform this year as I just wasn’t there health-wise, but if things keep looking up, it won’t be long, maybe early spring.
Here’s yesterday’s and today’s work:
11/18/11 (BP)
Bench
205x5
230x5
260x7 (couple in the tank)
230x10 (wide)
230x10 (wide)
(all BP sets alternated with Semi-Supinated Pullups - 6x8xBodyweight in total)
__
CS Row
125x12
125x12
125x12
125x10
(alternated with)
DB Extension
35x12
35x12
35x8
35x8
__
Rear-Delt Flye in Pec Deck
75x12
75x12
75x12
(alternated with)
Hammer Curl w/ Triceps Bar
60x12
60x12
60x12
///
Felt fine about this session. Using 5/3/1 sets/reps for the main work. This has worked well for me in the past and I think suits what I’m after. Through the year I’d planned to do a couple meets and both times ended up pulling out because my legs just weren’t ready to go. As a result, I’ve been in meet-mode far too much of the time, and in my mind haven’t been doing enough work, and enough of the little things to stay big, conditioned and healthy.
11/19/11 (SQ)
Squat
245x5
285x5
325x6 (couple in the tank)
285x5 (paused)
245x10
__
One-legged KB Deadlift
60x10
60x10
60x10
__
Leg Curl
100x10
100x10
__
Hanging Leg Raise in Spud Straps
Bx12
Bx12
///
Feel pretty good about this one. No pain or serious stiffness for the first time in a long long time. Still have some joint cracking in my knees, which is annoying. The one-legged dls are something new, and they give me the deepest glute soreness I have ever felt. Took some video of the squats, and will try to attach.
First try at loading a vid on here. This should be 325x6. Took the vid sideways and used software to rotate it, which for some reason caused it to speed up. I am not techno-savvy. Apologies.