It only takes that one time to get crushed under the bar where you’d wish you had a cage. I stepped it out once and rolled my ankle, came crashing down and thanked God I had a cage otherwise I’d of had serious serious injury.
Also new PR - 03:12:2011 GM 435x3 - YouTube - Good Mornings - 435x3
[quote]LiquidMercury wrote:
Keep your lower back tight and head up. Squat in the damn cage lol.
Chaz did you register for that meet?[/quote]
Just registered today, after your reminder lol.
Heh good deal. I’ll put a post out and see who else is going for here and we could meet up and those that have never done a meet before might be able to get some help from the veterans (since I really have no clue what I’m doing).
So I have a lot of work to do on bench before the meet. Did 235 for 3 paused reps today and 245x3 touch and go. No PR’s or anything because I haven’t pressed anything over 225 in a while, but I’ll post a PR vid next week ;). I can “feal” weakness in my front delts in the bottom, so it’s something I’ll begin to work on at the end of my sessions.
Got 315 for 3, close grip bench this morning at 175. Super pumped.
Did 265 paused today. Failed at 275. I definitely need to work on pausing and staying tight while waiting for the command. Anyone have any tips?
[quote]LiquidMercury wrote:
Did 265 paused today. Failed at 275. I definitely need to work on pausing and staying tight while waiting for the command. Anyone have any tips?[/quote]
DISCLAIMER - I weigh in at around 265.
lolz.
Anywho.
Start at lightish weights and practice the command with a training partner or a lifter you trust, after pressing days. Far as actual training goes, doing floor presses with a good 2 count pause has helped tons on being able to pause on the chest then explode back up.
Floor presses are what started my whole elbow problems so sadly I won’t be doing those anytime soon. I’ll try the lighter weight and practice this though for sure. Now I just need a training partner.
[quote]LiquidMercury wrote:
Floor presses are what started my whole elbow problems so sadly I won’t be doing those anytime soon. I’ll try the lighter weight and practice this though for sure. Now I just need a training partner.[/quote]
Really? Damn, that blows.
When me and TBA used to do it after a pressing day, we would choose a weight anywhere from 50-60% of our 1 rep touch and go max. You would unrack, come down, and the partner judging would do anywhere from an immediate press command to a 3 second press command. Rep until you cannot do it with competition form.
Damn this looks like a really interesting forum! Maybe I’ll join in… Im 20 and currently ~173. I was actually running sheiko just under 3 weeks ago when I broke my toe. So, I took a week off and have started running smolov jr for bench, but still have AT LEAST 3-5 more weeks before I can squat. Thus far for smolov I have hit:
185 6x6
205 7x5
215 8x4
225 10x3
All days have felt pretty good. PS Im doing all my numbers based on 270 max as I have no leg drive with a broken toe, but my PB is 285 just a few weeks ago.
As far as my squat and dead numbers (not that they matter much at this point lol… Only leg exercises I can really do are fricking leg extensions and curls… F*UCK) I have hit 455 belt+wrap squat and 485belt dead.
Happy training all
Maxed out on Deadlift today and i’m at the end of my 3rd cycle of 5/3/1. Had previously got 340 x 10 which puts my max, according to Jims formula, at 450lbs. Unfortunately I was only able to hit 425.
Going to run a few more cycles and then re-test my max. I want to hit 500 by years end.
Edit -
5’11, 185lbs, 21yo
[quote]LiquidMercury wrote:
Did 265 paused today. Failed at 275. I definitely need to work on pausing and staying tight while waiting for the command. Anyone have any tips?[/quote]
WRT the pause, practice is the only way to get used to it. As for advancing the weight with the pause, pin presses are great if you can set the safety cage to ~1" off your chest and power it up. Then when you go back to having some elasticity from your descent, you’ll find it a lot easier to get going off the chest.
Thanks for the input guys. I’ll be working on this as I run up to the meet.
180 at 18 just trying to break the 1000 total with the texas method!
Week 1
Squat 275x1
Bench 205x1
Deadlift 375x1
Im on week 5 now ill keep everyone updated! strength is shooting up!
Hey it’s me again. I am continuing my smolov jr for bench. Since last time I have done 195 for 6x6 (although I did 7 on the last set just for kicks). This workout was actually probably not really any harder than 185 for 6x6. It does really piss me off that I have no leg drive though… Ah well, the toe is getting better. Hopefully I will be squatting in 3 weeks!
O btw for training for the pause. I think the best thing is to take out a weight that is ~65-80% of your max. Then do sets of ~2-5. Each rep HAS to be a pause of 3 seconds counted out in your head or by someone else then explode as hard as possible. These low’ish weights ensure its not too much of a struggle, but still ensure you’re practising for big lifts.
If you are working shirted then its a bit tougher… But as you train alone I’m guessing you dont bench with a shirt?
Keep up the good work guys! Its always encouraging to see how other people of similar size are doing.
Last night I tested all of my raw maxes for the first time since October:
5’10" 169 lbs 1st year lifting
Squat - 300 (45 lb PR)
Bench - 175 (10 lb PR)
Dead - 365 (30 lb PR)
Military Press - 135 (20 lb PR)
I’m happy that all of my lifts went up, but it sucks that my bench stayed about where it was. My training partner told me that I’m dumping the bar backwards alot and my form isn’t exactly consistent. I’m going to keep that in mind when I start Juggernaut this Monday.
New PR - Squat 475. Went for 500 but bombed it. Managed to get it going about 2-3 inches out of the hole then my legs gave out. I almost good morning it up. Definitely need to work on my hamstrings and glutes. Videos will be edited in.
EDIT:
[quote]LiquidMercury wrote:
New PR - Squat 475. Went for 500 but bombed it. Managed to get it going about 2-3 inches out of the hole then my legs gave out. I almost good morning it up. Definitely need to work on my hamstrings and glutes. Videos will be edited in.[/quote]
What exercises and/or programming do you think worked best for your squat?
Probably going to add in some deficit pulls, more RDL work. That’s really all I can do at my gym, no GHR.