[quote]LiquidMercury wrote:
If possible I’d lower the pins one hole if you can and get that increased ROM. I’ve found some pretty good success with them in terms of helping building stability on my heavier squats. It could just be the camera angle though. Either way looks good.[/quote]
On the contrary! I think you should try “raising the pins”! GMs are like insurance for the squat and direct assistance for the dead. If your back is parallel to the ground at any point in the squat, it’s already too late. I think doing heavy GMs could help save you if you drift forward in the squat. So with that train of thought, I’d rather push the GM weight, at that height, above my squat weights so I’m almost guaranteed not to fail by losing it forward in a squat.
IMO a deep 315 GM is like extra hamstring work for the sake of hamstring work. While certainly not a bad thing, I can get that work more safely with weighted back raises.
Whatever floats your boat of course. We don’t have GM competitions so you’re free to experiment. [/quote]
With no access to a GHR I’ve generally had to do GM’s for my hamstring work. I’ve also noticed that the deeper ones have helped my hip mobility a bit. I’ll probably alternate between high pins and low pins and get the best of both worlds.
[quote]prickelygoo wrote:
165 here. I hit 335/225/445 at a non sanctioned meet at my school which are my PRs. What do you lighter guys do for squat routine?[/quote]
I’m 175 on a good day, What I usually do is
Squat: 5,4,3,3,2,2,1,5
Front Squat 5x5
Leg extension/leg curls 3-4 sets of 8
leg press 5x5
and finish off with calves
It seems to work pretty good with me, I love squatting but at 5’9 175lbs, im not exacly built for it and have the genetics. I do what I can however. My last set of 1 last week was 405,I was fairly pleased with that because my knees arent the greatest. But with my chicken legs, lol like i said i was fairly pleased.
If anyone has any critasism or better ideas PLEASE lay it on me!! I need it!
idk about depth, but your knees shot way past your toes. From what I can see it looks like your in a wide stance, so it looks like you need to sit back and push your knees out a lot more.
Just got back from Albany, NY last night. The guys at Albany Strength ran a good meet and were nice and helpful people, judges were pretty cool, too. I was there as 1 of 5 lifters with Northeastern University, I weighed in at 163 for the 165 weight class at 5’10". Here are my meet results (in lbs):
Squat
1st - 330, got the lift but red lighted for missing the rack command
2nd - 350, stalled and the spotters took it (seemed like they took it too quickly, I could have ground it out)
3rd - 350, nailed it
Bench
1st - 200, missed it (not used to benching w/ a belt)
2nd - 200, got it
3rd - 225, miss because I caved in (still learning my shirt, need to do alot of work here)
Deadlift
1st - 375, easy
2nd - 410, flies up (they do warn me not to lower the bar so quickly though. Next one would be a red light,
didn’t know about that rule. I thought it was just don’t let go)
3rd - 450, missed because I rushed my setup and just wanted to pull it. Stalled at the knees.
Total
960 (Not terrible for 6 mo. of PL and my first total after bombing Scranton)
So I didn’t qualify for collegiates, but the other 4 lifters there from NU all made their qualifying totals and will be lifting in Scranton this April.
Definitely a strong squat @ 132lbs. But I would work on your setup. You seem to rush the enire set. Take your time to setup, unrack, walk it out, make sure you are stable, take a deep breath, etc. My only advice.
Just did my first meet. It was a gym meet, and I weighed in at a chubby 189 and totaled 1250, going 415/315/520. Was wearing knee wraps for the squat, second time in them, and I missed my 3rd squat attempt at 450. I hesitated a bit on the descent, and I don’t know if I would have got it had I not. Bench was shitty and slow and I’ve benched more in training, and I got lucky as I racked it before the command but the judge let it go. Deadlift was a PR, and I think I’m good for more in the lift, but not much more.
I’m planning on doing another one in July. My goal for that meet is to total 1300+ as a 181.
I’ve been trying a bit of Westside pure ME/DE, but we don’t have the equipment to rotate ME exercises, so I’m going back to a Heavy RE/DE type training and confident that I’ll make some real progress on this.
I have identified some weaknesses to work on, and may transition to pulling sumo as at the end of the day I’m stronger in the movement.
[quote]theuofh wrote:
Just did my first meet. It was a gym meet, and I weighed in at a chubby 189 and totaled 1250, going 415/315/520. Was wearing knee wraps for the squat, second time in them, and I missed my 3rd squat attempt at 450. I hesitated a bit on the descent, and I don’t know if I would have got it had I not. Bench was shitty and slow and I’ve benched more in training, and I got lucky as I racked it before the command but the judge let it go. Deadlift was a PR, and I think I’m good for more in the lift, but not much more.
I’m planning on doing another one in July. My goal for that meet is to total 1300+ as a 181.
I’ve been trying a bit of Westside pure ME/DE, but we don’t have the equipment to rotate ME exercises, so I’m going back to a Heavy RE/DE type training and confident that I’ll make some real progress on this.
I have identified some weaknesses to work on, and may transition to pulling sumo as at the end of the day I’m stronger in the movement.[/quote]
Nice work! Make sure to take care of your adductors if you switch to sumo.
I don’t feel like starting a whole new thread so I figured I’d ask here. I’m getting really frustrated and tired of my pec strain. It’s right at the very front of the arm pit where the biceps goes under the pec. When I push my finger into the area it’s a dull pain similar to a bruise and it hurts at lock out on bench. Today when I got to bench however I felt a sharp pain in the bottom as I pressed. I’ve been stretching the hell out of it by grabbing the doorway above my head and pulling into it and I can really feel it, but the pain just doesn’t seem to go away. I just feel like it’s getting worse and I don’t want another damn tear. I would really appreciate the help if anyone knows what’s going on with it.
[quote]chazdaman wrote:
I don’t feel like starting a whole new thread so I figured I’d ask here. I’m getting really frustrated and tired of my pec strain. It’s right at the very front of the arm pit where the biceps goes under the pec. When I push my finger into the area it’s a dull pain similar to a bruise and it hurts at lock out on bench. Today when I got to bench however I felt a sharp pain in the bottom as I pressed. I’ve been stretching the hell out of it by grabbing the doorway above my head and pulling into it and I can really feel it, but the pain just doesn’t seem to go away. I just feel like it’s getting worse and I don’t want another damn tear. I would really appreciate the help if anyone knows what’s going on with it.[/quote]
After you initially hurt yourself how long did you take off from any pec related exercises? I’m not talking how long did you take off from bench, maybe how long did you take off doing upper body? The best rehab in my book when I get a minor injury is to suck it up and stop for a while. Take this as an oppurtunity to increase your leg strength perhaps. Maybe you have access to a cambered bar, that would be good. Anytime I injure myself I just have to be real with myself and stop that particular movement, exercise, bodypart, etc. for a while. Plus lots of ibuprofen. Then slowly over time EASE back into it with possibly localized heating of the area before you do anything. Light warmups and a cold pack afterwards with ibuprofen to decrease any inflammation as well as increasing some good quality fish oil. That’s my 2 cents.
280 - Incline Press (PR)
285 - Incline Press (PR) - didn’t keep my butt on the bench though. Gotta get my arch better and drive back into the bench. I don’t seem to have this issue on flat bench.
[quote]chazdaman wrote:
I don’t feel like starting a whole new thread so I figured I’d ask here. I’m getting really frustrated and tired of my pec strain. It’s right at the very front of the arm pit where the biceps goes under the pec. When I push my finger into the area it’s a dull pain similar to a bruise and it hurts at lock out on bench. Today when I got to bench however I felt a sharp pain in the bottom as I pressed. I’ve been stretching the hell out of it by grabbing the doorway above my head and pulling into it and I can really feel it, but the pain just doesn’t seem to go away. I just feel like it’s getting worse and I don’t want another damn tear. I would really appreciate the help if anyone knows what’s going on with it.[/quote]
After you initially hurt yourself how long did you take off from any pec related exercises? I’m not talking how long did you take off from bench, maybe how long did you take off doing upper body? The best rehab in my book when I get a minor injury is to suck it up and stop for a while. Take this as an oppurtunity to increase your leg strength perhaps. Maybe you have access to a cambered bar, that would be good. Anytime I injure myself I just have to be real with myself and stop that particular movement, exercise, bodypart, etc. for a while. Plus lots of ibuprofen. Then slowly over time EASE back into it with possibly localized heating of the area before you do anything. Light warmups and a cold pack afterwards with ibuprofen to decrease any inflammation as well as increasing some good quality fish oil. That’s my 2 cents.[/quote]
x2 Whenever I’ve just tried to push through it, I end up getting weaker and in more pain.
[quote]chazdaman wrote:
I don’t feel like starting a whole new thread so I figured I’d ask here. I’m getting really frustrated and tired of my pec strain. It’s right at the very front of the arm pit where the biceps goes under the pec. When I push my finger into the area it’s a dull pain similar to a bruise and it hurts at lock out on bench. Today when I got to bench however I felt a sharp pain in the bottom as I pressed. I’ve been stretching the hell out of it by grabbing the doorway above my head and pulling into it and I can really feel it, but the pain just doesn’t seem to go away. I just feel like it’s getting worse and I don’t want another damn tear. I would really appreciate the help if anyone knows what’s going on with it.[/quote]
After you initially hurt yourself how long did you take off from any pec related exercises? I’m not talking how long did you take off from bench, maybe how long did you take off doing upper body? The best rehab in my book when I get a minor injury is to suck it up and stop for a while. Take this as an oppurtunity to increase your leg strength perhaps. Maybe you have access to a cambered bar, that would be good. Anytime I injure myself I just have to be real with myself and stop that particular movement, exercise, bodypart, etc. for a while. Plus lots of ibuprofen. Then slowly over time EASE back into it with possibly localized heating of the area before you do anything. Light warmups and a cold pack afterwards with ibuprofen to decrease any inflammation as well as increasing some good quality fish oil. That’s my 2 cents.[/quote]
x2 Whenever I’ve just tried to push through it, I end up getting weaker and in more pain.[/quote]
Y’all are right, I didn’t think about it because it wasn’t as bad as my right pec, but I took a a couple months off and it healed right up and doesn’t bother me anymore. I’m doing my first meet April 2 though so I’m going to have to avoid injury for now and take time off after. Until then I’ll look into what you said LM. Thanks y’all
[quote]kbanker wrote:
Just got back from Albany, NY last night. The guys at Albany Strength ran a good meet and were nice and helpful people, judges were pretty cool, too. I was there as 1 of 5 lifters with Northeastern University, I weighed in at 163 for the 165 weight class at 5’10". Here are my meet results (in lbs):
Squat
1st - 330, got the lift but red lighted for missing the rack command
2nd - 350, stalled and the spotters took it (seemed like they took it too quickly, I could have ground it out)
3rd - 350, nailed it
Bench
1st - 200, missed it (not used to benching w/ a belt)
2nd - 200, got it
3rd - 225, miss because I caved in (still learning my shirt, need to do alot of work here)
Deadlift
1st - 375, easy
2nd - 410, flies up (they do warn me not to lower the bar so quickly though. Next one would be a red light,
didn’t know about that rule. I thought it was just don’t let go)
3rd - 450, missed because I rushed my setup and just wanted to pull it. Stalled at the knees.
Total
960 (Not terrible for 6 mo. of PL and my first total after bombing Scranton)
So I didn’t qualify for collegiates, but the other 4 lifters there from NU all made their qualifying totals and will be lifting in Scranton this April.[/quote]
hey were u with the team at the american open meet in philly in dec? im with temples team, we were sittin around u guys (the guys who borrowed ur nose tork to wake one of our kids up when he fell asleep haha)
