11-4-09 Raw squat day
stretch and foam roll
425x1 (added belt)
585x3 (added reverse band, setup same as last time)
Used a box setup where I just go down and touch an inch above parallel, a lot harder than it sounds and very tiring on the hamstrings.
good morning with ss yoke bar- 190x12x3
ghr- bw+50 lb dumbell x12x3
band pull aparts with average band- 15x2
Strength is coming back but need to work on squat form, I need to lead with my head and not my hips out of the hole. Bodyweight is only down about 2 lbs now. My training partner and I ended up squating together today which worked out pretty well but because of the height difference and difference in weight being used I had a slightly longer rest period during my squating than I normally would have, and by the time I added the reverse bands I ended up being pretty cooled down so the weights felt a little heavier. On paper it doesn’t look like much but by the end of the workout I was spent and had some cramping issues in my legs. I’m very excited about doing a powerlifting meet in December in Chicago, I’m going to try to make the powerliftingwatch top 50 raw lifters in America. That being said I’m very glad my strength is coming back so I can push it hard for the next 6 weeks, I need to in order to acomplish what I want to.
Finally feel like I’m big. Some younger guys, that weren’t members of where I work out, came in the gym doing stupid shit and then decided they were going to use the monolift while there was weight loaded on the bar. They started unloading it and it was brought to my attention what they were doing. So I run up on them and was like “no, no, no, we are still using that.” To my surprise there was no back talk, no talking whatsoever, nothing muttered under their breath(god help them if that would have happened) and they put the weights back on without being told. Not sure if they were just very polite young gentlemen but i’d like to think that there was some intimidation factor there hahaha.
Slight rant and what better place to do that than my thread. 1. I hate people and i’d like to first say that I do admit to not knowing everything about weight training and etc. Nobody knows everything about weight lifting. 2. I like helping people and have helped people significantly increase what they can lift, if they listen. I see so many people always doing shenanigans and it really irritates me. People get to fucking caught up in specialized training methods and this and that percentage and always doing curls and benching but nothing hard like squating or deadlifting. You know what? Most people can just get by by doing very basic reps and sets, just making small increases in weights used from week to week and benching/SQUATING/DEADLIFTING. One guy I’ve worked with has added over 80 lbs on his bench, over 150 lbs on his squat and deadlift. And do you know what he did? He benched, squated and deadlifted and took lifting form advice. He added weight(very small increases) to his lifts each week and worked on some upper back and hamstring accessory work. Most people are not near advanced enough to do specialized work, so stick to the basics. 3. DON’T FUCKING CRANK THE DAMN STEREO WHILE YOU ARE GETTING PSYCHED FOR YOUR SETS OF 80 LB CURLS! People are trying to talk and discuss things that are more important than your damn curls after your 135 lb benchpress. 4. No I will not spot you on curls. 5. Why the hell do people spend the money on pre-workout suppies and then end up pouring them out?
Thats it for now, I’m sure I’ll have more rants in the near future. Also would like to note that hopefully I’ll be taking some training footage and posting it.