Becoming a Squat Freak

[Mahler]

I haven't checked your log in a while, Zach.
Some nice PRs. Congrats.

[UConnJulie]

Alco,
Nice job on the lifts ... great DL PR! Interesting in that last batch of videos, I can really see what you mean about the "instability" in your middle back with the difference in weight. It's not really there at 185, but you can really see it at 205. Just curious, what did Dan recommend for middle back strengthening to help correct it?

[Alcoholiday]

Originally Posted by UConnJulie

Alco,
Nice job on the lifts ... great DL PR! Interesting in that last batch of videos, I can really see what you mean about the "instability" in your middle back with the difference in weight. It's not really there at 185, but you can really see it at 205. Just curious, what did Dan recommend for middle back strengthening to help correct it?

I've been doing things l ike t-bar rows w/ a closer grip, and high rep db rows. I need to train the mid back heavy so it'll catch up. Any ideas?

[Alcoholiday]

Originally Posted by Mahler

I haven't checked your log in a while, Zach.
Some nice PRs. Congrats.

thank you!

[UConnJulie]

Originally Posted by Alcoholiday

I've been doing things l ike t-bar rows w/ a closer grip, and high rep db rows. I need to train the mid back heavy so it'll catch up. Any ideas?

I can tell you from my own experience, when I had some PT myself last year, we discovered that my lower back is not the big issue with my lower back pain, rather it is gluteal weakness and mid-back instability (more like thoracolumbar junction and lower thoracic region). For me I really have to focus on finding and maintaining proper alignment with exercises and not letting my spine collapse (arch) there.

To train it, I did a lot of things like waiter bows (basically an unweighted RDL with an emphasis on stability), GMs, RDLs, and also worked on scapular stability (to get the lower traps firing) with things like wall slides/stick ups, prone T, Y, W, Is, one-arm snatches, snatch and walk, TGUs, etc.

[Alcoholiday]

Originally Posted by UConnJulie

I can tell you from my own experience, when I had some PT myself last year, we discovered that my lower back is not the big issue with my lower back pain, rather it is gluteal weakness and mid-back instability (more like thoracolumbar junction and lower thoracic region). For me I really have to focus on finding and maintaining proper alignment with exercises and not letting my spine collapse (arch) there.

To train it, I did a lot of things like waiter bows (basically an unweighted RDL with an emphasis on stability), GMs, RDLs, and also worked on scapular stability (to get the lower traps firing) with things like wall slides/stick ups, prone T, Y, W, Is, one-arm snatches, snatch and walk, TGUs, etc.

well, if it is mid back instablity, i guess i'm on the right track. I've been doing RDLs and regular deadlifts, as well as some other lower trap/upper back work..... thanks Julie.

[Alcoholiday]

Log press and sled drag at chad's on friday.

I'm off to squat.

[Lost Dog]

Originally Posted by Alcoholiday

well, if it is mid back instablity, i guess i'm on the right track. I've been doing RDLs and regular deadlifts, as well as some other lower trap/upper back work..... thanks Julie.

How about some Zercher squats or Zercher RDLs? Puts the weight farther forward and really seems to strengthen the whole back. After doing these for a few months, my back squats are far more stable and upright.

[Alcoholiday]

Originally Posted by Lost Dog

How about some Zercher squats or RDLs. Put the weight farther forward and really seems to strengthen the whole back. After doing these for a few months, my back squats are far more stable and upright.

i already do RDLs, but i think something like zercher squats or even front ones would be good, because you're pretty much screwed if you start out of the bottom forward.

[Lost Dog]

I edited it, but you're too speedy! I meant Zercher RDLs, too.

[Alcoholiday]

8-29-07:
Hip Mobility

Front Squats:
160x2
170x1x2
180x1
185x1 (pr)

Sandbag Carry/Sled Drag Medley (just counting weights on sled, not sled itself):
100/135
150/135
150/135

totally beat.

[ParanoidAndroid]

nice squatting.

[Steve-O-68]

Hey alco, I was poking through your log one day last week and it got me thinking about one of the goals I set for myself last year. Do a strongman comp before I'm 35. After a little looking around, I found a group of guys I'm going to train with Saturday morning.

http://www.kcstrongman.com/index2.html

Lots of big, strong guys. I'm hoping they'll help me get stronger too.

[Alcoholiday]

Originally Posted by Steve-O-68

Hey alco, I was poking through your log one day last week and it got me thinking about one of the goals I set for myself last year. Do a strongman comp before I'm 35. After a little looking around, I found a group of guys I'm going to train with Saturday morning.

http://www.kcstrongman.com/index2.html

Lots of big, strong guys. I'm hoping they'll help me get stronger too.

nice man! Nothing like lifting w/ ppl that are a lot stronger than you. I remember the first time i went to chad's, and they were doing yoke runs. The empty yoke alone was 350, and i was all, "alright, i don't know if i can do this, but i'll try", and brian neese (1999 IFSA Champ), was like, "yes you can."

So, i did it, even though my best squat was way lower than that.

Keep me informed out it works out for you!

[bigDman]

nice squating

[Alcoholiday]

thank ye

[Alcoholiday]

8-31-07:

5am events at chad's:

Push Press/Jerk:
135x2
145x1x2
150x1
135x1
135x2+missed lockout on third
135x2+missed lockout on third

Chinups:
3 sets w/ negatives

Face Pulls:
130x10
140x10x4

Trap Bar Deadlifts (bar