[quote]MattyXL wrote:
Wraps are when you wrap the elastic fabric around your knee and thigh area, Sleeves are slipped on and are generally there for warmth and stability, whereas wraps are more supportive and possibly aid the lift somewhat.[/quote]
Gotcha…I have been using the sleeves with much success actually. Will you alternate between raw lifts and wrapped lifts? I was thinking along the lines of the weight belt syndrome…those lifters who wear belts and have their back contort to the belt (and weaken their lower back muscles) compared to those without a belt.
Lula - Thanks homey, I plan on doing a USAPL meet in May, I have already read the rule book 12 times.
Bulldog - Yeah man I heard, Ill temper my expectations.
Kev - Dude I would love to have you, weve been trying for like a year now so hopefully we can make it happen, there has been no training style thus far that have given me increases such as this, I did tweak it for my tastes but not the main lifts or the crux of the program.
Kairiki - I plan on using wraps on my heavy sets. I have been using my TK sleeves from my first warmup till I start to use the sleeves, I love the TK sleeves they keep my knees secure and warm…I used my wraps for a second time today, I still find them odd but feel they will be beneficial in the long run. As far as the belt causing weaknesses I have heard that before, but honestly Im not sure…there are some out there that consider raw, no wraps no sleeves no belt, and I guess that really is Raw but I like having my belt and sleeves at my disposal when things get heavy.
Today marked my first day of the second run of the 5x5 program, Paul Carter (Lift Run Bang) classifies his training sessions via the 80-10-10 rule. I tend to agree with this notion, 80% of the time your trainin sessions will be of the run of the mill not bad not great ilk, 10% will be great and 10% will be utter dog shit. Today was one of the negative 10 days. I believe part of this was from the somewhat heavy conditioning day (for me) yesterday compounded with the fact that I squatted relatively heavy yesterday as well. It was one of those scheduling mishaps that were unavoidable, but I got through it…barely
Weight Sets Reps
SQUAT - 265x4x5, 315x1x3 (First two 265 sets were paused, decided not to do anymore paused)
I was getting 315 for 5 relatively easy TnG a few weeks ago, 315x2 paused was a major dissapointment. I used the wraps on the 315x3 set again to try to get used to them, still weird I feel like Im losing feeling in the lower half of my legs.
I do not want to see my gym for at least 48 hours, its annoying me.
I have still been feeling sick and a little worn out so I toned down the volume somewhat. Since hitting 235 on my OH press a few weeks ago my OH press has been absolute shit, I think I might do DB shoulder presses for a few weeks to recharge my batteries. Ill catch up with y’all later tonight.
I also find it weird that when getting ready to back squat it takes me forever to get warmed up, I feel so tight in the beginning of squatting, however when I front squat it takes no time at all. When I just use the bar in back squatting it really takes a while to where Im getting a good depth with just the bar and have discomfort and tightness. With front squatting almost none at all. Possibly from doing deads first? Anyone else experience this?
[quote]MattyXL wrote:
I also find it weird that when getting ready to back squat it takes me forever to get warmed up, I feel so tight in the beginning of squatting, however when I front squat it takes no time at all. When I just use the bar in back squatting it really takes a while to where Im getting a good depth with just the bar and have discomfort and tightness. With front squatting almost none at all. Possibly from doing deads first? Anyone else experience this?[/quote]
What do you usually do to warm up?
box squats?
I do 5/3/1 so I don’t do dls on the same day I squat so fwiw.
Do you know what is tight or keeping you from getting full depth right away?
Generally I do fire hydrants, jump squats 2x5, static stretching and then a few sets of just the bar. It seems like it should be enough, but I guess I have to possibly do more warmup sets, I mean when I first start with the bar there is no shot of me getting any depth and the tightness is ridiculous. It can also be I usually train a few hours from waking ( I work the overnight) and Im still stiff, but I dont think it should be this hard to get limber.
Its definitley the hammies that take the most work. I may have to look into a better stretching protocol, or get to the gym a little bit earlier so I dont rush into it.
Thanks for the tips guys, I have a relatively light squat day tomorrow but I will get to the gym and do my usual warmup and then some as to get much more warmed up. Cant see the vid here at work but Ill check it out when I get home Kairiki…
My warm up is foam rolling, stretching, mobility drills. Then on to the squat warm ups. It used to be bar, 135, 185, 225 then on to work sets. Recently I changed this to 3-5 sets(or however many it takes) with just the bar until my form gets tight. Then 135 yada yada yada… I have been trying hard to do every warm up set like it was 500 pounds.
[quote]Colin Wilson wrote:
I have been trying hard to do every warm up set like it was 500 pounds.[/quote]
I’m a huge believer in this. In any sport, during your warm up, you don’t go through the motions. Golfers on the driving range don’t just swing the club and hope to hit the ball; they try and hit the perfect shot. NBA players during warm up don’t just throw up shots; they try and groove their stroke. MLB players during BP, the list goes on. Why would it be any different in lifting.
I get the tight hammies and lower back too, although I’m not squatting small vehicles like you are. I’ll respectfully suggest foam rolling the lower back, butt cheeks and hammies. I also really like leg swings. They look ridiculous (not QUITE as ridiculous as Joe’s avi, but still).
And that bench PR was really wicked. What brand of shoes are you wearing?
[quote]Colin Wilson wrote:
I have been trying hard to do every warm up set like it was 500 pounds.[/quote]
I’m a huge believer in this. In any sport, during your warm up, you don’t go through the motions. Golfers on the driving range don’t just swing the club and hope to hit the ball; they try and hit the perfect shot. NBA players during warm up don’t just throw up shots; they try and groove their stroke. MLB players during BP, the list goes on. Why would it be any different in lifting.
[/quote]
Wow…never thought about warm-ups from this perspective…warm-ups need to be intensive so that intensive effort can be given. Intriguing.
