T Nation

Lanky Me Just Trying To Get Stronger, Jump A Little Higher

For my squat, yes! Couldn’t be happier. My strongest rep PR with the highest e1RM was 225 x 10. This 225 x 8 is the closest I have been. It felt like I could squeeze at least 1 more rep too

…as for my other lifts…well…totally different story! hahaha

Since I only get to do A B A B, i’m gonna stop squatting on both days and start deadlifting again. Probs sumo for now cause I feel my glutes more with sumo

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Sumo
225 x 5
275 x 3
295 x 2
315 x 2

Unilateral hamstring curl 10 x 3

OHP
65 x 5
75 x 5
95 x 4
75 x 5 x 3 sets

Side laterals
20 lbs x 10 + 15 lbs x 10 + 10 lbs x 10; 3 sets

Cable face pulls
35 x 10 + 25 x 10 + 15 x 10; 3 sets

Rear delt flye machine
70 lbs x 10 x 3 sets

@guineapig I’m definitely built for sumo :confused: Oh well, gotta embrace the dark side lol

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Sumo good!

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It’s ok man. Some people find out later in life that they’re into that kind of thing.

I still think you’re pretty cool. :+1:

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Looks solid to me. So other angles would be useful for form check.

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I only wish i could be half as cool as you :wink:

4 September 2021

Squat
185 x 5
205 x 5
225 x 3
245 x 3 (rep PR i think?)

Neutral grip pull ups
8, 7, 6

Bench 115 x 5 x 3 sets

Unilateral cable rows 55? x 10 x 3

Dips 10 x 3 sets

Rear delt flyes 70 x 10 x 3 sets

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Ha! Irl I’m just a goof.

Much props on many of these rep and weight pr’s man.

Those are the fun ones to be with! lol. No weight PRs yet, but hopefully soon! still shooting for that 3 plate squat!

08 September 2021

Squat
185 x 5
205 x 5
225 x 8

Neutral grip pull ups
8, 7, 7

Bench
115 x 5 x 4

Unilateral cable row 55 lbs x 10 x 3

Dips 10 x 3

Ab wheel 8 x 2
Just mentally gave up on the third set

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Well I’m not going to call any dates on that because you smoked my prediction on the 225x8 by like a couple of weeks.

:+1:

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12 September 2021

Sumo
225 x 5
275 x 5
285 x 2
315 x 3

OHP
65 x 5
75 x 5
95 x 7
75 x 5 x 3 sets

Side laterals
20 lbs x 10 + 15 lbs x 10 + 10 lbs x 10, 3 sets

Face pulls
35 x 10 + 25 x 10 + 15 x 10, 3 sets

Cable rear delt flyes
70 lbs x 10 + 55 lbs x 10, 3 sets

A friend was gonna squat, so decided to squat with him
Squat
185 x 5
205 x 3
225 x 6

@guineapig more form checks for you lol

I think my old sumo was better though with regards to my upper back. I’ll try to set up like this again instead

6 Likes

Solid. Lot of good things going on. Would advise push it, drive progress while working on dialling in technique.

I’d work on improving bracing, overall tightness and slack pulling (kinda all go together).

From the back view when u go to initiate the lift it has a jerky quality to it, your lower back gives a little, hips shoot up a little. Could be a bit more efficient force transfer wise. Everything from ur pelvis to your neck should be locked in, stable and move as a unit

I’d start with perfecting ur brace. This can be incorporated easily into what u are already doing and everything else relies on a good brace. I’ll link u some vids

2 cents on upper back. Should be locked in and tight whatever u do but degree of rounding is personal preference. Give and take kinda deal: more rounding = better leverage off the ground but maybe issues locking out

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Overview:

  1. Develop motor control/proprioception to find neutral positions of pelvis and ribs via full/forceful exhales
  2. Practice breathing in this position to max volume and max exhale.
  3. Generate max intrabdominal pressure in this position. Sequence. Forceful exhale to find neutral. While maintaining neutral big inhale. Valsalva manoeuvre hard af (this is your brace).
  4. Practice and incorporate into set up. I do the exhale at the top but can be done in the bottom too

If u Google “Melbourne Strength Culture brace” these articles go into it well if u like reading more than watching

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Work on it and update us when u start getting it and want to address the other things

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17 September 2021

Squat
185 x 5
205 x 3
225 x 3
245 x 5 (rep PR)

Bench
115 x 5
125 x 5
105 x 10

Pull ups 8, 8, 7

Dips 12, 12, 10

Single arm cable row 50 lbs 10 x 3

my squat definitely needs some improving to do. I rock forward towards the bottom on heavier sets

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Thanks piggie. Will denitley try to refine technique!

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