Following your log, keep it coming,
you’re lifting heavy, keep on going!
[quote]Johnny Amore wrote:
Following your log, keep it coming,
you’re lifting heavy, keep on going![/quote]
Thanks for the words of encouragement!
After researching my squat technique, one of the biggest factors I didn’t realize is that since I have a low back bar placement I am going to have a forward lean. Furthermore, after looking at my video it seems as if I am doing a partial good morning even if it doesn’t feel like it. Adjustments will be made starting with a higher bar placement and better shifting.
9/28 Squats:
I was trying to find my true max so that I may adjust my 5/3/1. Furthermore, as stated before I will be using box squats only during week 2 or 3x3 week and focusing on minimizing the rocking motion.
315x2
365x1
405x1 405x1 Squat - YouTube
455x1 455x1 Squat - YouTube And yes, I had the yell of intense pain.
Did some front squats again, trying to find my 1 rep max.
225x1, 275x1, 315x1, 350x1 Fail
Although I could probably have got 325-330, my true max is 315 and I will be doing reps in the 75-90% percentage range to start and then increase from there.
10/2: Trying to find a new max and where to open at on my first competition 10/17 in OKC.
245x3, 335x3, 425x1, 500x1, 575x1 Fail but real close, 500x1, 500x1, 500x1
Did some close grip pullups with BW: x3, x3, x5, x3 Deciding to open up with 450 to get jitters out the way and maybe go 505 2nd attemp and then jump on 550 for final
Now here is the messed up part, I received the mandatory Flu shot per Uncle sam and that damn shot knocked me out for 3 days.
Went back in gym today for 10/6: Did some form fixing on my squats and the higher bar placement and that felt much better and looked better on film.
I have 160Lb tension bands and I did the following rep and weight scheme:
Barx2, Barx2, Barx2, 135x2, 135x2, 185x2, 185x2, 15x2, 135x2
Just going to do some maintenance work to try to regain some strength I know I lost when I was sick as hell and get ready for competition next week Saturday.
Hi
Just to comment about your squats since I just did squats and I do about what you do. Through my own experience,I find that to counter the forward lean, it helped when I had a belly full of air and initiate the squat by breaking at the hips thus forcing me to sit back.
It also helps if the lower back is strong and not fatigued(get them strong by doing retarded amounts of good mornings - not on deadlift or heavy squats day though) and also hip flexibility is a factor.
Hope you don’t mind my comments
[quote]Bear943 wrote:
Hi
Just to comment about your squats since I just did squats and I do about what you do. Through my own experience,I find that to counter the forward lean, it helped when I had a belly full of air and initiate the squat by breaking at the hips thus forcing me to sit back.
It also helps if the lower back is strong and not fatigued(get them strong by doing retarded amounts of good mornings - not on deadlift or heavy squats day though) and also hip flexibility is a factor.
Hope you don’t mind my comments [/quote]
All constructive comments and critiques are welcomed in my book. Thanks for the input and I will definately keep that in mind.
10/9: Bench
Wanted to gauge my progress and preparation for my meet next Saturday.
315x1, 350x1, 375x1, and failed at 405x1 Looking at the videos, I got stuck at the same point on both failed attemps at 405. I have to work on some simulated board presses using the squat rack pins to improve my tricep strength. That will be one thing I will be working on after the comp.
Just for the record. Teh above video of the azz clown who grabbed the bar at 405, F’n Deja Vu. The clown spotting me today grabs the bar when I specifically tell do not grab the bar no matter what happens. Maybe I have to instruct the local spotters on every attempt.
10/11: DL Again, wanted to gauge DL’s for the push pull comp next saturday.
135x3, 225x3, 315x2, 405x1, 500x1, 550x1, 575xFAIL
Going to open with 500, then 530 next attempt and then go for 550-565 on final attempt.
For Bench: 315 1st attempt, 350 2nd attemp and 375 3rd attempt.
Videos:
550LB DL - YouTube 550DL
500LB DL - YouTube 500DL
After a painstaking week off from gym due to NASA comp 17 Oct here are results:
1st place Push Pull
2nd highest coefficient
1st Place power sport
Curl: 45kg, 60Kg and Failed on 75Kg. I messed around and watch the dude ahead of me curl 200 pounds and I go out of my game plan. Lesson Learned
Bench Press:
145Kg Bench Press145Kg opener - YouTube
170Kg Bench Press 170Kg 2nd Lift - YouTube
182.5Kg PR Bench Press 182 5kg 3rd Lift - YouTube
Deadlift:
220Kg Deadlift 220Kg Opener - YouTube
240Kg Deadlift 240Kg 2nd Lift - YouTube
255Kg Deadlift 255Kg 3rd Lift - YouTube
Lessons Learned: Nutrition important while waiting. Happy I had plenty of fruit and protein powder and energy pills.
Never try to open up with a weight that you know will suck you dry. Seen a lot of lifters opening up too heavy and than bombing on their 2nd or 3rd attempt.
10/19: Squat Day
Recently picked up some blue and green bands to go with my #5Bands.
This cycle I will use the blue bands to focus on being explosive as possible. I plan on hiting a 500Lb squat in January.
AM session:
40 min eliptical SS cardio
Hip Abduction 50x10, 80x10, 110x10
Hip Adduction 50x10, 80x10, 110x10
Calf Nautilus leg press for calfs
200x10, 400x10, 425x10, 425x10
Came back in PM for my big lifts:
Low 11.5" Box Squat
45x3, 135x3, 225x3, 250x1, 275x1, 300x1
Hack Squat machine but faced forward. Faced Forward because with back against pad it feels as if my knees are going to pop out. Maybe I am doing them wrong but I got a better pump out of them.
200x8, 290x8, 380x8
I made sure to pump extra BCAA’s and glutamine today and especially before and during the workout. We shall see what happens in the morning. Will I be able to move or not? This will tell me if I did too much.
10/20: Bench with Blue Bands.
I doubled wrapped the bands creating more tension than advertised. When I use bands I only count the bar weight and I am not so much worried about how much tension. What I am concerned about is progressing, building explosive power. I do the calculations with tension on my paper back log book.
Bench press;
Bar w/out Bands x10
Bar W/bands 45x6, 135x3, 185x3, 205x3, 235x1, 275x1, 275x1
Incline Bench press;
225x10, 275x6, 275x6, 300x2
Dips:
Body Weight (BW)x8, BW+45Lb Platex8, BW+45Lbx7, BW+45Lbx7
10/22: DL Day
Decided to split the session into two parts due to time constraints.
In the morning:
Barbell Rows w/out Straps…135x10, 225x10, 275x10, 315x5 W/Straps… 365x5, 380x4
Decline Situps with 25Lb plate…15, 10, 10, 10
Dumbell Row no straps…100x5, 135x5, 130x5
In the PM
Band Conventional DL’s with Blue Bands…45x3, 245x3, 335x1, 335x1, 335x1
When I went up to 405 I was not as explosive but continued to finish up with 405…405x1, 405x1, 405x1
[quote]SergeantQ wrote:
After a painstaking week off from gym due to NASA comp 17 Oct here are results:
1st place Push Pull
2nd highest coefficient
1st Place power sport
Congrats on your win
Forgive my ignorance but was this competition geared as it wraps and shirt allowed or raw ??
Thanks my man. The Comp accomodated both. I am unsure is if this normal as this was my first competition. I thought the geared lifters would compete another day. Guess I was wrong. They just made you compete in your category.
If you competed RAW you could use belt and knee wraps for the squats. I competed in Raw. There was a few guys who were geared up but I believe that number was around 5 or less.
The only dude who put up mad weight was a guy out of Dallas who came out in Squatted 933 opener without gear and knee wraps like it was 135lbs. I think he totalled over 2grand but he was SHW.
Thanks for the info man. 933 lbs opener damn and here I was happy with 5 plates a side. What are they feeding you guys in the good ol US of A ??? haha.
I hear ya! I wished I knew, but I want whatever he had. LmAO!
10/23: Bench again. I am experimenting with cutting the volume with idea to hit a ME on lower and upper in the same week. So far, I feel fine except for the soreness. I took some principles from WS by changing the lifts and I will continue to monitor this for the next four weeks to see if I get burnt out or am I making gains. Got time to play since next comp is not till 16 or 23 Jan can’t remember off hand; too early.
Finally broke down and purchased some 2x4’s
2-Board Bench with Blue bands
45x10, 135x3, 185x3, 225x3, 225x3, 225x3 Anything hire would have affected the speed of the bar. Focusing on moving maximum weight the fastest.
Standing Military Press. 20 Reps total 50% light weight, 50% heavy
135x10, 185x5, 205x3, 205x2
Weighted Pushups with 90Lbs on back 22reps. Got this from an older post from J.T Big Willie. I gotta do pushups for my AF physical training test and I can’t rely on doing Bench all the time:)
Even if im not sure i like the layout of your log…im following, strong stuff and about your box squat form, its not bad at all…just check on youtube and you will find way worse then you…I dont think you are rocking the box, it look good!
Also How tall are you, just curious? Because i thin i saw the aerobic(boxsquat)with 3 steps for your low box squat??
[quote]crankMAN wrote:
Even if im not sure i like the layout of your log…im following, strong stuff and about your box squat form, its not bad at all…just check on youtube and you will find way worse then you…I dont think you are rocking the box, it look good!
Also How tall are you, just curious? Because i thin i saw the aerobic(boxsquat)with 3 steps for your low box squat??[/quote]
I’ll try to clean up my log for appearances making it easier to follow. Thanks for the input.
I’m 5’10 and I have to use the aerobic steps b/c I have no box. I found due to my squat technique that 4 purples allow me to hit depth and 5 to 6 purples would be considered high box squats.
I have since changed the bar position from those videos and to higher bar position and that has eliminated the forward lean. Thanks for the comment. I guess I am more critical of myself.
I have also learned to just sit on the box as if I were doing a squat as Meat suggested and this has felt better to me. More videos next week.
10/26…Double session again
Good mornings with arched back. Have not done these in a while.
135x5
225x3
275x2
275x1
275x1
Barbell Curls
45x10
95x10
105x10
115x10
Hip adductor
50x10
85x10
95x10
105x10
Hip Abductor
95x10
125x10
PM Sessioins after work…Wanted to hit singles to see where my weakness is in order to make improvements.
High Box Squats…5 purples is above depth and 4 purples for me is below depth.
135x3
225x1
335x1 335x1 High Box Squat 10 26 - YouTube
385x1 385x1 High Box Squat 10 26 - YouTube
450x1 Almost fell due to uncontrolled explosion. Will work on this. 450x1 High Box Squat 10 26 - YouTube
450x1 Failed. Tried to hit it again since I lost my balance. But failed half way up and had to dump bar on safety pins.
Overall, I will be putting the bands back on and alternating between low and high box squats to build more explosions.
10/27 Bench Day.
3-Board Press with Blue bands attached:
45x3
135x3
225x3
275x3
315x2
350x1 3 board Bench Press 350 Blue Bands - YouTube
375x1 3 Board Bench Press 375 Blue Bands - YouTube
405x1 3 board bench press 405 Blue Bands - YouTube
Bench Press without Bands
315x10
315x10 315x7 Bench Press - YouTube
Hammer Strength Calf machine
200x20
400x10
490x10
560x8
490x8x2
Seated Calf
100x10
135x10