Practing setup and maintaining upper back tightness, all reps paused at chest for 5 seconds
Squat (technique work)
Bar x 5
135 x 5
185 x 5
225 x 5 x 3 sets
All sets beltless and sleeveless, working on maintaining tightness throughout the entire motion including tensing all muscles from traps down. I don’t ever notice myself being real tight in normal squat sets.
Wanted to pick back at the start of my log and max lifts vs goals type deal (its been 2 years since i started this log). So since April of 2016 I started off with the intent to build strength but I wouldnt say I “figured it out” or got more focused until probably this time last year.
Bodyweight now has been fluctuating in the high 180’s and low 190s
Height - hopefully i havent gotten any shorter
I would say I am happy with my progress on squat and deadlift with all the training ADD and life events in the past two years. I think I have finally figured out what works for squats and deadlift for me to make consistent gains. Bench i still hate and dont know what the hell to do.
AM workout - did a little stretching prior (mainly calves)
Squats (45 sec rest)
135 x 2
185 x 2
225 x 2
275 x 2
315 x 2
365 x 2 (reverse band on)
405 x 2
440 x 1
First time feeling out the reverse bands with about 10% overload. Makes you feel pretty confident in the hole and its refreshing without much CNS overload. May start using these to build my core muscles and become more adapted to heavier weight with bracing throughout the motion.
I’m getting tired of the programming and hopping around trying to figure out what works. I’ve been following some form of program but have always modified it or manipulated in someway. For my 500 pull I actually did follow a ten week peaking plan to the tee and I guess it did pay off but it kinda followed what I was already doing (progressively heavier triples and singles over ten weeks). I was intrigued by the plan/programming @osu122975 posted in the powerlifting section. I’m gonna run this out and see if I can’t make some gains. I like the simplistic idea building strength.
Bar x 5
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
455 x 1
Paused Front Squats
5 singles @ 225 (5 seconds in the hole)
Front squat 135 x 8 x 3 sets (sleeveless/beltless)
Glute hams 3 x 10
I like your DL. Squat you ought to keep your head/neck pinned back against the bar. You will lose tightness every time you look down. Learn to feel your foot position without looking down. You need to be much much tighter on the squat. It will make you better.
500 pull? Start with 400 and just put in some work there. As long as its at least a double up to a 5, you’ll make progress. Getting that weight in your hands as part of normal training will go a long way. Don’t sacrifice technique for a rep. The reps will come.
Keep up the good work. Using a hook grip is big help in the DL in my opinion. Anatomically its a better position to pull from.
Appreciate the tips. My squat still feels a little funky as I’m feeling out an optimal technique. I think I’ve finally figured out my deadlift though, I pulled 500 a few weeks ago for the first time. I actually was planning on sticking with 4 plates for my top set of 5 next week. Thanks again! I’m actually feeling excited about what lies ahead as there’s no guess work.