Under 200 lbs Progress/Update Thread

Training Powerlifting
141

[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.

EDIT:

LM, I would tell that guy to never touch me unless I have came up with the squat and then am going back down. I often can come to a complete stop and then push through, I hate it when guys try to help too much. I can’t count a lift as successful if I or the bar am touched during the lift. I have been known to yell at people for touching the bar while spotting me.

142

[quote]jsmiley07 wrote:

[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.

EDIT:

LM, I would tell that guy to never touch me unless I have came up with the squat and then am going back down. I often can come to a complete stop and then push through, I hate it when guys try to help too much. I can’t count a lift as successful if I or the bar am touched during the lift. I have been known to yell at people for touching the bar while spotting me.[/quote]

I’ve given up on random squat spotters in commercial gyms so I just let the spot bars do the spotting for me.

143

He just got ready to put his hands on me and touched my shirt, he didn’t actually touch me but I could feel the brush of the shirt so I wanted to make sure he didn’t do anything.

144

im not sure if this is the right place for me. im under 200 but by alot ha. just competed in a meet in 148.5 wt class. dropped down from about 156ish last week to get there. but im gonna try and work my way up to compete 165 for next meet maybe.

this was my 2nd pl meet. i tied my gym pr for squats at 335 lbs, bout 10 lb pr for bench at 220 adn 5 lb pr for deadlift at 380. i was real pissed though cause i did 401 for my last attempt but they didnt load the bar right and stupid me thought i actually pulled it. it was prob less than 300 ha. didnt realize cause i was really amped up to get a significant number (for me) but when i looked at the vid there was not enough 20kg plates on each side to be even close. and i never even got to try and pull 400. i know it was accidental but i still feel a bit cheated. anyways heres a vid. (hopefully sound still works)

has this happened to anyone else ever in a meet?

145

I saw some girl get screwed by the loaders. They loaded her up way too heavy and wasted her opener. She got about 1" off the ground and gave out. Not cool. They moved her to the end of the flight and gave her three more attempts, but it had to mess her up.

146

Damn has anyone tried running smolov jr before? I just did my 7th workout with 220 8x4… I can’t say that I wasn’t gonna finish but it’s just starting to feel like sooooo much benching… Do you think that for a non-enhanced lifter running only the first 8 workouts of the meso a good plan to avoid total overtraining? I’ve only been doing 3xweek but as I am on crutches my tris and chest and shoulders are getting demolished. Thoughts?

BTW Congrats on the 475 squat! Thats a pretty solid number for only wearing a belt! But I think with a little bit of adjustment 500 will be no prob. First off I think you wiggle around on your feet alot! Tie up your damn chucks tighter and ground down before you start. Next, as you said do some GHR to boost up your weak rear chain.

You could also benefit from some hip stretching so you don’t round at the bottom and will be able to hit depth better cause that was realllly close. Lastly, I wouldn’t do that little jump at the end cause it will wear down your knees and puts you at risk for some bad shit happening. But overall gj!

147

[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.

EDIT:

You’re a strong guy . I would concentrate on staying tight and possibly walk out and set up with some supramaximal weights when your program allows .

I think you’d be over 500 very quickly by wiring your form a little tighter . It’s hard to understand this until you have Dave Tate watching you with 135 + green bands and he fixes your form for five minutes .

148

[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]

Form and practice . Staying tight is an art . I didn’t do pauses for years . Josh has me doing it on my two boards snd my strength is shooting up . That and I was able to attend the Wendler / Rhodes/Dicenzo seminar in Philly this January .

IMO no matter what experience level you need to work on form .
The result, 335 x miss two months ago . Now , easy 350 double . I could have done 3/4. These were paused, raw 2 bd.

149

[quote]tom63 wrote:

[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]

Form and practice . Staying tight is an art . I didn’t do pauses for years . Josh has me doing it on my two boards snd my strength is shooting up . That and I was able to attend the Wendler / Rhodes/Dicenzo seminar in Philly this January .

IMO no matter what experience level you need to work on form .
The result, 335 x miss two months ago . Now , easy 350 double . I could have done 3/4. These were paused, raw 2 bd.[/quote]

Are you training to improve your raw bench?

150

[quote]Fletch1986 wrote:

[quote]tom63 wrote:

[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]

Form and practice . Staying tight is an art . I didn’t do pauses for years . Josh has me doing it on my two boards snd my strength is shooting up . That and I was able to attend the Wendler / Rhodes/Dicenzo seminar in Philly this January .

IMO no matter what experience level you need to work on form .
The result, 335 x miss two months ago . Now , easy 350 double . I could have done 3/4. These were paused, raw 2 bd.[/quote]

Are you training to improve your raw bench?[/quote]

Can’t injury issue. So I’m trying to keep maximal upper body strength .

151

Took part in a non-sanctioned bench meet Thursday. Nailed an easy 265 and got third. Was tied for second but lost the tiebreaker. Definitely had at least 275 in me. Now I just have something to work towards for my next meet.

152

[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.

EDIT:

hey lm, you’re training for ur first meet right? i’m not real sure how to say this without sounding like a dick, and i know it’s a training squat but just want you to be aware that as far as depth goes, you may need to sink it maybe an inch deeper…especially for your opener. i looked at it and paused it several times and it looks right at parallel but not quite below.

153

Yah it’s something I’m working on. My DE squat days I use a box 2 inches below parallel, but still having issues getting a free form squat to an undisputable depth. I’m going to work this week some more on it, maybe just put on 135 or something and sit below parallel for time.

154

[quote]LiquidMercury wrote:
Yah it’s something I’m working on. My DE squat days I use a box 2 inches below parallel, but still having issues getting a free form squat to an undisputable depth. I’m going to work this week some more on it, maybe just put on 135 or something and sit below parallel for time.[/quote]

If you dont already, use the hip abductor and adductor machines to stretch before squatting. Really helps me open up enough to hit depth, without stretching its difficult to hit it wide.

155

I’ll give it a try. I do some hip mobility work prior and quite a few warmup sets but this can’t hurt.

156

[quote]LiquidMercury wrote:
Yah it’s something I’m working on. My DE squat days I use a box 2 inches below parallel, but still having issues getting a free form squat to an undisputable depth. I’m going to work this week some more on it, maybe just put on 135 or something and sit below parallel for time.[/quote]

I might be a heretic here but I believe for some the box can be a crutch . You might have it set below parallel, but this is only if you come down a certain way . If your knees shift forward slightly you might actually be high . And training that into your brain .

I didn’t do box squats at the start if my lifting career . Doing them for years seemed to mess up that I know exactly where I’m at depth thing .

157

I had to take 9 days off from lifting while my rowing team was down in Georgia over spring break for spring training. Now I’m making a ballsy move in my training and I’m restarting Coan and also doing a slightly modified version of Smolov Jr for my bench while keeping my squat on maintenance. Right now I’m about 9 weeks out from my next meet and I wanna make some big gains between now and then.

158

xneverbackdown - Lake Lanier or up in Augusta?

159

[quote]tom63 wrote:

[quote]LiquidMercury wrote:
Yah it’s something I’m working on. My DE squat days I use a box 2 inches below parallel, but still having issues getting a free form squat to an undisputable depth. I’m going to work this week some more on it, maybe just put on 135 or something and sit below parallel for time.[/quote]

I might be a heretic here but I believe for some the box can be a crutch . You might have it set below parallel, but this is only if you come down a certain way . If your knees shift forward slightly you might actually be high . And training that into your brain .

I didn’t do box squats at the start if my lifting career . Doing them for years seemed to mess up that I know exactly where I’m at depth thing .[/quote]

I’ve got videos of me box squatting and there is no doubt that I’m below parallel on it. Now get out you heretic! That being said I’ll reassess to see how my knee is tracking.

160

[quote]LiquidMercury wrote:

[quote]tom63 wrote:

[quote]LiquidMercury wrote:
Yah it’s something I’m working on. My DE squat days I use a box 2 inches below parallel, but still having issues getting a free form squat to an undisputable depth. I’m going to work this week some more on it, maybe just put on 135 or something and sit below parallel for time.[/quote]

I might be a heretic here but I believe for some the box can be a crutch . You might have it set below parallel, but this is only if you come down a certain way . If your knees shift forward slightly you might actually be high . And training that into your brain .

I didn’t do box squats at the start if my lifting career . Doing them for years seemed to mess up that I know exactly where I’m at depth thing .[/quote]

I’ve got videos of me box squatting and there is no doubt that I’m below parallel on it. Now get out you heretic! That being said I’ll reassess to see how my knee is tracking.[/quote]

Good to know. I love Louie but box squatting isn’t the end all IMO. Many don’t. Hatfield doesn’t like them for example. I mean the Dr. Squat Hatfield of course.

You’re very strong with similar strength levels pound for pound as me when I was younger. If you can take a seminar and learn to stay tighter. I might sound like a broken record, but watching that video showed me you’re strong, butt he setup looked shaky to me.

Handling the weight with authority usually shows your form is pretty tight or maybe it’s just light. It’s also going to help with the judges. For example my friend squatted APA raw, just knee wraps at Scott Yard’s APA Pa. meet in October. He blew up three squats easy with 600 lb plus lifts. Quick set up and wuick lifts, plenty deep.

He took 700 , cut it an inch or two high and they gave it to him while I snickered. He got it because he handled the earlier weights so easy. I judged in the past and a a strong set up relaxes me. A shaky one has me looking closer, first for the lifter’s safety. Second for infractions.

I’m not recommending you cut lifts high and hope for presents. Just another tool in the tool box. Judges are human and strong quick setups indicate confidence to them.