44/10 x2
66/5
132/5
176/5
Belt on
198/3
220/3
Added Suit, Straps down
232/3
264/3 (technique started to breakdown)
286/X coulnāt get of the box
Assumed bar weight of 44lbs.
Freakin Thing. It really shows your weaknesses. As the weight gets heavy I have tremendous problems squatting back and I loose my arch.
I guess It will doo me good for normal back squats.
Snatch Grip High Pull from the Hang
121/5 x4
RDL
220/6 x4 easy
Abs on Stability Ball
2x10
Side Bends
70lbs Kettlebell/10 x2
At home I did some natural GH Raises
Yesterday some 8x8 Wide supinated bent over Rows and a 5-pyramid of wide grip supinated Pullups (55 reps)
And Fuck I just gote the message that my partner I train with in his homegy had an accidenāt and is in hospital now.[/quote]
Dude, in my opinion (take it for what itās worth) you might be doing too many āwarm upā or āwork upā sets on your squats and consequently youāre burning yourself out with meaningless weight. Your jumps are too small.
I donāt squat a lot, but generally, until I start getting āheavyā or around 90% 1RM I use plates and quarters. I donāt like 10ās, 5ās, or 2.5ās. Try to take fewer but bigger jumps and see what happens.
[quote]Matgic wrote:
meddl wrote:
Itās all in pounds.
after all Iām a weak skinny little bastard and have to work to get those weights from pounds to kilos :D.
Just curious, whatās your age, height, and weight? I ask because I only usually hear of more advanced people using suits and whatnot.
-MAtt[/quote]
Hi Matgic
I am 21 Years old, train for like 20 months and weigh 145lbs @ 5ā4"/5ā5"
Iām a competitive powerlifter n the german part of the IPF
[quote]Phill wrote:
ExNole wrote:
Matgic wrote:. I think that the higher reps (7ish haha) drain me pretty quickly. Lame, but true.
-MAtt
I feel the same way about higher rep squats, they really wipe me out. 5 is about as high as I like to go.
Your squatās a good bit higher than mine, but I do RDLās with the same weight.
OK feel the same and hate the pain of the higher rep squats but also feel once a month or so working them in be it a heavy set of 8-10 or some crazy ass 20+ rep breathing squats etc. builds not only physical but real mental toughness,
I mean that last set of cant remember what the hell it was I did 315 x 22 or 24 any way that one set made me virtually dig mentally as deep or deeper than any one heavy single rep 15 and up was ALL mental.
Just feel we can all benefit from them from time to time so long as we dont keel over from a heart prob doing them LOL
[/quote]
315x22 sounds pretty damn intense. Iāll give it a shot and see how I do. Iāve been needing some extra lower body volume anyhow.
It looks to me that your back is somewhat rounded, at least the top half. Stick that chest out! Also, itās tough to tell, but it looks like you could be shoving your hips/ass back further. In addition, I canāt see your knees, but are you slightly bending them? You should be.
Man I feel the same way Prior to doing it. A crazy ass day from time to time just the anticipation of the sheer pain the will power it will take. Can I do it. Will I lose my lunch etcā¦
But then just saying WTF getting under that damn bar loading on a 10 rep or so max and seeing how many you can muster before death.
Can really be a character and mental strength builder.
[quote]Matgic wrote:
So true Phill. The day I buckle down and do some 20 rep squats will be the day that heaven rains brimstone upon the evil. No seriously, Iām going to try and workup the balls to do it.
[quote]
Dude, in my opinion (take it for what itās worth) you might be doing too many āwarm upā or āwork upā sets on your squats and consequently youāre burning yourself out with meaningless weight. Your jumps are too small.
I donāt squat a lot, but generally, until I start getting āheavyā or around 90% 1RM I use plates and quarters. I donāt like 10ās, 5ās, or 2.5ās. Try to take fewer but bigger jumps and see what happens.
Good luck.
DD[/quote]
I agree 100%. For squat anway and DL. Not that the lower sets dont help get me warm but things just dont feel right and tight until 75-80% I jump FAST until that point. Plate at a time. Then slow down get up to that 90% zone and get the work in.
Each person being a bit different though its worth a try see how it goes.
[quote]ExNole wrote:
315x22 sounds pretty damn intense. Iāll give it a shot and see how I do. Iāve been needing some extra lower body volume anyhow.[/quote]
Worth a shot. I say just pick about a ten rep max and see how many you can muster doing breathing squats the last 10 or so are a battle for damn sure.
Just be sure to adjust your following training day(s) to allow for the recovery.
Things were looking grim all on the gym front at least until I move my rack etc here until yesterday found a newly opened gym small and just the essetials. the owner is fine with me using chalk, chains, boxes, bands, I can have the run of the so called padded cardio area for DLing, or anything. Just seems to be a dream come true.
Ill start to kick things off monday prob do a short low intensity session tomorrow. Im also just starting to get used to the change in altitude had no idea it would effect me as much as it did.
Positive note a near week of doing jack shit is leaving me feeling pretty damn fresh.
C1)DB Lateral Raise (to front of body)
45x10 45x12 50x7 50x7
C2)Seated Supinated Grip DB Curls
40x8 45x6 x6 x6
Notes: Wow, this workout sucked. Just felt not strong at all on the ME movement.
Iām going to switch to some new tricep assistance stuff next week, Iāve been doing the DB tri extensions for I guess my 5th week now.
My main lifts have really been stuck for quite a while now. Pisses me off. My goals for Sept 1st were 300 bench, 400 (box)squat, and 475 deadlift. Iām considering taking off all this next week and testing at the end of the week. What do you guys think about me testing my lifts all in the same day?
[quote]Matgic wrote:
8/25/06- Fri- ME UB (high volume day)
My main lifts have really been stuck for quite a while now. Pisses me off. My goals for Sept 1st were 300 bench, 400 (box)squat, and 475 deadlift. Iām considering taking off all this next week and testing at the end of the week. What do you guys think about me testing my lifts all in the same day?
-MAtt[/quote]
Itād be like an impromtu powerlifting event, but I know I would rather have a few days between squat and deadlift.
First time doing incline since my rotator cuff nonsense. No troubles at all, next week Iāll either do a proper workout on incline or do light weight dumbell shoulder press.
Bench
Fat bar? Definitely thicker and it felt like it was about 10lbs heavier, though who knows.
225x6x4
BB Rows
225x6x3
Seated Rows
3x8
Pushdowns
3 sets
Curls
3 sets
External Rotations
3 sets
Monday Iām going to try to hit 475 or 495 on deads. My PR is 465 and I think I can beat it.
Matgic wrote:
8/25/06- Fri- ME UB (high volume day)
My main lifts have really been stuck for quite a while now. Pisses me off. My goals for Sept 1st were 300 bench, 400 (box)squat, and 475 deadlift. Iām considering taking off all this next week and testing at the end of the week. What do you guys think about me testing my lifts all in the same day?
-MAtt
Go for it just allow plenty of rest come in like its a meet with openers etc and do thew damn thing. Couldnt hurt.
[/quote]
Thanks guys. I think Iām going to take off until next Wed, which will give me 5 full days rest. If I was hitting a meet Iād certainly leave more down time, but the clock is ticking and Iām going back to school quite soon. Might even break out the ammonia caps for the first time.
I messed around with weight releasers for the first time last night. Good shit. I was able to press 315 with 405 on the negative. Three weeks ago I maxed out with 300 so I was pretty happy with the 315. In 16 weeks my bench has gone from 210 to 315 and my bodyweight from 208 to 245. As for the squat and deadlift my lower back has been fucked up since April so I went through physical therapy and am on my way back. The last box squat I hit was 315 and it went pretty easy so who knows where Iād be at now.
Speedpulls (from a deficit)
220/2
264/2 x3
Not so speedy, fuckin lower bar heheā¦ But I hope thatāll help me getting the bar of the floor easier
Legpress
sets of 12 up to 462lbs
Today
Boxsquat below parallel
raw
88/5
132/5
176/5
220/5
242/3
264/3 heavy, but a lot in the tank
Added suits w/o straps
286/3
319/1
341/1
363/X Spotter had to help a little abput mid point ot the motion. Maybe I coulda have grinded it up on myself, but next week Iāll beat that I guess
But as 363 is my competition best in full gear I am still quite contetnt with it
Snatch Grip High Pulls from the hang
132/5
132/3
RDL still easy
220/6 x2
Dropped Volume on Supplemental Lifts to deload a little and as it was freakin cold in the gym and my t-shirt was completely wet I decided to call it a day and not risk injury.
Warmup
135x4
225x4
315x4
385x1
425x1
495xMISS- Not a chance today
(Belt on all the rest of lifts)
455x1
455x1
455xMISS
Not happy about missing 495, should have gone for 475. Two singles at 455 is good though, next week go for 475 or do deficit deads for a week or two.
Front squats-
Did two sets at 135, 185, but legs felt like jelly, low back was shot and my shoes didnāt have a heel so I canned them.
GHR
4 w/25 plate
3 sets of 6-8 B/w only
Pullups 2x10
Shrugs
315x15
365x8
365x8 (power)
315x8?
Not the workout I planned to do, but I think it was a good one. I think Iām going to do either jump squats, 20 rep squats, or heavier front squats on thursday.
In other new, Iām pretty sure my shoulder is back to nearly 100%.
Squat
Bar x ton
135 x 10
225 x 5
315 x 3
365 x 3
405 x 1
425 x 1
455 x 1
405 x 2,2
RDL (Snatch Grip)
225 x 12
315 x 10
365 x 10
Leg Press
400 x 20 (3 sets)
Hanging Pike/Jackknife
Bw x 5 (6sets),3
Pull through
80 x 15 (3 sets)
OK didn?t have time to build my boxes yet for new gym so just went for a regular squat also today first day in years I wore shoes to squat finally found some but man it felt odd. Just a little change like that makes a difference. For some reason hips weren?t firing as well wasn?t spreading the floor. So called it @ 455 though was wanting to go higher today and dropped back down to 405 for somew doubles. The second set finally felt pretty good I was burnt by then so called it and did the rest of the w/o.
Thats it felt good to be back at it. Going to take a little time getting used to wearing shoes to DL/squat but think in the end it will be good. found some nice flat Hard and thin shoes and ripped the soles out so even thinner.
Liking the new gym they are proactive saw last week that I used most of there plates etc, came today they had bought more, also had purchased more DBās etc. Should prove to be a good one.
