T Nation

915 Program Log.. and Help with Squats


#1

Hey guys, I've completed a few of CT's programs now - his 12 week ebook(can't remember the name, did 2 cycles in between other dieting to lose 80lbs), and then his Complete Power Look program to start bulking. Loved the complete power look program and got a lot of results from it ( http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_thibaudeau/my_results_on_the_complete_power_look_programgained_weight_may_be_leaner_ ) if you care to look.

Anyways I intended to start the 915 program about a month ago and some family shit had me going out of town. I still got stronger in that time on everything but the squat and was lifting consistently, regardless we are back on track and I'm looking to pack on some strength.

Anyways I included my log for the first 2 weeks to see if anyone has any feedback(yeah week 1 I did 5 reps instead of 4 on accident). I know my squat weak point is coming out of the hole, bench I'm not sure about. I also seem to be having issues with the anterior part of my quads/groin on squat day. I don't know if this is related to not recovering from deadlifts or what but there's a lot of pain when I first start squatting and it takes awhile to warm up, I'd like to fix this because I don't have this problem on my explosive days.

Started at 262 or 265 on a bad day and today weighed in at 272. I feel I'm getting a bit fat and maybe need to cut back or rework my macros. I also started creatine so that could just have me on edge. My waist isn't bigger but I feel bloated all of the time.

Cals - 3413
Protein - 341g
Carbs - 256g
Fat - 114g

Anyways here's the link to my last two weeks of workouts.. I'm moving Day 1 to Monday which I did today and it was pretty smooth despite not having the extra rest day. Appreciate any thoughts.


#2

help with the squat issue! pulllleaaazzzeeeeee??? merciii merci

did RDL and trap bar DL for assistance exercises today in an effort to save the hip.

and here’s a back pic, v taper down to the spare tire baby!


#3

The squat issue (pain) you mention often happened to me in the past. Two of my crossfit athletes had the same thing happen.

In my experience when the person is either very quads dominant or isn’t efficiently using his hamstrings during the eccentric portion of the squat (or has weak hamstrings). Weak hamstrings can also lead to a weak start out of the whole… well mostly inactive hamstrings during the eccentric and transition portions of the squat.

When squatting you shouldn’t focus on using the quads to control the weight down: you should try to pull yourself down with the hamstrings (still going down under control). EVERY DAY practice…

  1. Holding the parallel squat position (no weight) whi8le tensing the hamtrings as hard as possible… hold for 4 sets of 60 seconds… you have to reprogram your body to contract the hamstring hard on the way down.

  2. Doing slow bodyweight squats focusing on tensing the hamstrings to pull yourself down… do 3-4 sets of 10 reps EVERY DAY.

  3. Doing slow, lightish squats focusing on the same thing… gradually work up in weight but only as long as you can maintain proper hamstrings tension on the way down. Do 3-4 sets of 5 reps everyday.

Do NOT squat heavy until you are comfortable squatting while firing your hams on the way down. Even if that means holding off on the squat portion of 915… it is primordial that you learn to squat with the right muscles first. Do this at the beginning of every workouts. For the “squat workout”… double the practice sets (6-8 x 5 instead of 3-4) but still use a light weight. Start at 50%ish, the goal is not to lift heavy but to improve motor recruitment.

You can do the assistance work as planned, but everytime you have a squat variation only go as heavy as proper recruitment allows.


#4

This is pure gold for me!
Thank you very much, Coach!