Alright today
Todays weight before lifting: 144.7 lbs.
Age: 20
Hepburn training method:
435 x 3 435 x 3
435 x 3 435 x 2
435 x 3 435 x 2
435 x 3 435 x 2
455 x 1 - flew up a lot easier than I remember it being
Usually posting after makes the video show up
Edit: Ok uploaded the video to youtube, let’s try this out
[quote]Efeguwewe wrote:
Alright today
Todays weight before lifting: 144.7 lbs.
Age: 20
Hepburn training method:
435 x 3 435 x 3
435 x 3 435 x 2
435 x 3 435 x 2
435 x 3 435 x 2
455 x 1 - flew up a lot easier than I remember it being
[/quote]
That’s great strength at that weight and age! What type of training have you mainly followed?
Did widowmaker sets of squats yesterday
got 185 x 20
I’m gonna test next week and try and get 300 @ 132 bodyweight, I’ll post a vid of the attempt when I do
[quote]tmay11 wrote:
[quote]Efeguwewe wrote:
Alright today
Todays weight before lifting: 144.7 lbs.
Age: 20
Hepburn training method:
435 x 3 435 x 3
435 x 3 435 x 2
435 x 3 435 x 2
435 x 3 435 x 2
455 x 1 - flew up a lot easier than I remember it being
[/quote]
That’s great strength at that weight and age! What type of training have you mainly followed?
[/quote]
I’m a huge fan of high volume low rep programs. For about a year, I followed Sheiko to a tee and let me tell you, the worst soreness I’ve ever had. After that I switched up to some modified lifting of my own doing some 5x2 sets and then did 5/3/1 for a couple of cycles. 5/3/1 helped my squat drastically but my bench was still stuck at the 285 plateau and deadlift didn’t really grow. The Doug Hepburn training method I’ve been following since December has given me the greatest gains in the shortest amount of time. Hit 305 on bench last week and 500 mid December on deadlift. I have yet to max out my squat though. In general, I like to do tons of sets in the 2-3 rep range, maybe singles from time to time. My assistance exercises are always in the 5-8 rep range. Never go any higher except when I do my 120 dip chllenges
[quote]jsmiley07 wrote:
[quote]chazdaman wrote:
Thanks jsmiley, I do need to keep my eyes up, there’s a mirror in front of me so I have a problem with looking at my depth instead of eyes up. Also I built a box I plan on using this week.
@ steve: The damn rack I bought isn’t tall enough for OHP so I get tired of moving the bar in and out.[/quote]
I would either take the mirror down or pull the squat rack out and face the opposite way. I have found if you ever plan on doing a competition you need to get used to facing out to a crowd. It just feels different having to pick a spot in the distance rather than one several feet in front of you. You have judges in front of you, a crowd, etc. Make sure the box is too tall rather than too short, don’t just make it at parallel. To update my progress I have hit 445x5 squat, 320x6 bench, 445x5 deadlift this week belt only at 190lb. Progress on 5/3/1 is going well.[/quote]
Set up a box above parallel?
First post on T-Nation.
I’m a bit over 200 (~209 now), but I compete at 198. I have only been competing for 3 months now and I’ve only really been working on sqauts and deads for about 5 months, so I have a lot of progress to be made to bring those up to speed. So far in competition, my competition numbers are 375/325/405. I just finished a Smolov Jr. cycle for both squat and bench and I’ll be maxing at the end of this week. I hope to touch 400 on squat and hit either 335 or 340 on bench.
Think he meant below. I was wondering that too. There are definitely times to do high box squats but if you’re working on your depth, which you are chaz, than setting it below is definitely much much more important as a way to regulate your depth and teach your body a new depth.
[quote]LiquidMercury wrote:
Think he meant below. I was wondering that too. There are definitely times to do high box squats but if you’re working on your depth, which you are chaz, than setting it below is definitely much much more important as a way to regulate your depth and teach your body a new depth.[/quote]
Slightly high, wide stance, SSB squats for sumo pull assistance are something I’m trying now. Puts the hips closer to the starting point of a sumo pull for me.
[quote]LiquidMercury wrote:
Think he meant below. I was wondering that too. There are definitely times to do high box squats but if you’re working on your depth, which you are chaz, than setting it below is definitely much much more important as a way to regulate your depth and teach your body a new depth.[/quote]
Yea I built a 12" box that’s an inch or so below parallel. I’ll update on how it goes today, maybe I’ll take a video if it’s not too pathetic.
[quote]grettiron wrote:
[quote]LiquidMercury wrote:
Think he meant below. I was wondering that too. There are definitely times to do high box squats but if you’re working on your depth, which you are chaz, than setting it below is definitely much much more important as a way to regulate your depth and teach your body a new depth.[/quote]
Slightly high, wide stance, SSB squats for sumo pull assistance are something I’m trying now. Puts the hips closer to the starting point of a sumo pull for me. [/quote]
How ya liking your SSB bar? I’m thinkin bout pickin one up.
[quote]LiquidMercury wrote:
[quote]grettiron wrote:
[quote]LiquidMercury wrote:
Think he meant below. I was wondering that too. There are definitely times to do high box squats but if you’re working on your depth, which you are chaz, than setting it below is definitely much much more important as a way to regulate your depth and teach your body a new depth.[/quote]
Slightly high, wide stance, SSB squats for sumo pull assistance are something I’m trying now. Puts the hips closer to the starting point of a sumo pull for me. [/quote]
How ya liking your SSB bar? I’m thinkin bout pickin one up.[/quote]
Do it, no question. The first two bars I buy for my future home gym will be a Texas Power Bar and a SSB. The SSB high box squats have fried my mid back and I have high hopes for straight bar squat/sumo dead when it finally comes up to speed.
curious mate, how did you manage to tear both pecs?
Sorry earlier I meant to definately make the box SHORTER rather than taller. Go below parallel rather than above even if you have to take the weight down and build back up.
[quote]huscarl wrote:
@CHAZ
curious mate, how did you manage to tear both pecs?[/quote]
Neither were severe, no bruising or bulges. The first one was in September and I actually have a video of it. It was my right pec
My left one got strained as soon as I was able to bench again and the pain hasn’t completely gone away yet. I’m still trying to figure out what to do about it.
Maxed squat today.
365 Good
385 Good
405 Good
415 Got it up, but upon review, only hit parallel and I had a lot of form degradation.
All in all, that means I went from hitting 375 in competition and red lighting 390 for depth the weekend before I started Smolov Jr., to hitting 405 about three and a half weeks later. I’ll post the video up later tonight. I also weighed in at 212 this morning so I’m cheating a little to post in this thread.
[quote]brickonwheels wrote:
I also weighed in at 212 this morning so I’m cheating a little to post in this thread.[/quote]
Get out then fool. There’s a fatty thread somewhere here. This is for those under 200, because those 12 lbs can seriously make a huge difference.
[quote]LiquidMercury wrote:
[quote]brickonwheels wrote:
I also weighed in at 212 this morning so I’m cheating a little to post in this thread.[/quote]
Get out then fool. There’s a fatty thread somewhere here. This is for those under 200, because those 12 lbs can seriously make a huge difference.[/quote]
Haha, so can I come back and post when I cut for my next meet?
Make it under 200 and sure.
…not sure if serious