Try our method of pausing on the chest. I know you don't like it as much but it's still DE and it might not be as hard on your elbows.
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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Are you sure? Because that would cause my elbows to hurt.
Any chance you heard back from those guys? I was forced to train in my shirt by myself yesterday and it SUCKED. I'm starting to get really annoyed with my lack of real training partners.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I'm around 6 weeks out right now which is not all that far away. My bench is where I need it to be, squat and dead I have a little work to do. Realistically I have 4 solid weeks of training as I really like tapering my training way down when i get close to a meet.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
box squats
bands: blue
60kg x 3
x 3
80kg x 3
100kg x 2
x2
x2
x2
x2
x2
x2 x2
deads
140kg x 1
add suit
180kg x 1
275kg x 1 ugly
x 1 good
notes
- lowered box a bit more.
- first day in DL suit
- first dead felt like crap, second was better. Have some work ahead of me if I want a PR at the meet.
also i got the training 100% planned out and printed so I cant change it now.
- basic squat 5/3/1 cycles with overloaded reverse band work after main sets
- only in shirt 2x before meet (and one time is light)
- deads against bands
- DE squats, but keeping the weight as well as box height low (raw) .
The DE squats that i did today sucked.. The box is 1.5-2 inches lower the the box in the vids I posted last week (and that box is below paralell already). The weight wont be high, if i can bring it to 308lbs I will be very happy.
Need some opinions on this:
Ive competed 5 times and I have had 4 squats called on depth. And ive had lots of 2/1 calls go both ways. Its something that I need to fix to stay more consistant, yes some of them where close calls, but no doubt they where high. Ive been playing around with box height a bit lately trying to figure out where I need to be. I really have no clue if I am looking at depth properly, just going on vids ive watched and meets ive been too. My red markings could be way off.
Here are 2 stills from my training.
This is the box I used today. It felt quite low, I'm certain that this is a squat at depth.
This box is around 1.5inches higher, no doubt I am squatting a little bit higher on it. To me, the markings I made make me feel that this box puts me at legal depth (ie should get 3 whites everytime). But I am not fully sure, i'm pretty sure this would pass in the apf meets ive done, but I am not sure about in IPF which I may try in the future.
Any thoughts on this? I hate always being worried about making depth at a meet.
my raw bench and coreys raw bench are pretty much exactly the same, I can actually hit 315 for more reps then him (5 vs 8). Corey absolutley owns me at speed work (my tendonitis was really damn bad that day, but even on a good day he is much faster).
On every assistance excersice he is stronger too.
But when we put on the shirts I have him by 100lbs. Its great!
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Need some opinions on this:
Ive competed 5 times and I have had 4 squats called on depth. And ive had lots of 2/1 calls go both ways. Its something that I need to fix to stay more consistant, yes some of them where close calls, but no doubt they where high. Ive been playing around with box height a bit lately trying to figure out where I need to be. I really have no clue if I am looking at depth properly, just going on vids ive watched and meets ive been too. My red markings could be way off.
which squats were called on depth? the 3rd in all of them?
Just learn to sink the squats in gear a few weeks before the competition. There's no box in the competition, like simon said.
either that, or learn how to dip on your squats.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
Like I said, my box squat is pretty much identical to my free squat, I could box squat right into a contest like they do at westside and I would be fine. It will help me get used to the position of being lower.
I'm not a big fan of the dip at the bottom of a squat, most people who do this lose alot of tightness and end up putting those whole squat on their quads.
bench
62.5kg x 5
82.5kg x 3
102.5kg x 3
122.5kg x 1
142.5kg x 1 (315lbs)
add reverse greens
162.5kg x 1
182.5kg x 1
192.5kg x 1
202.5kg x 1
207.5kg x F
Bench rows
reverse greens x 10
x 10
x 10
x 10
DB press
75lbs x 5
100lbs x 5
120lbs x 5 PR
Pushdowns
3 sets
Facepulls
3 sets
DB extensions
3 sets
notes
- last bench was close, would have had it if I jumped to that weight first I think.
- nice DB bench pr, im getting better at these. My goal is the heaviest DBs (140s) for 5 reps.
- some extra volume today.
- ME squat tomorrow
- will make a video after tomorrows squats
box squat
62.5kg x 5
102.5kg x 3
142.5kg x 1
add breifs
202.5kg x 1
232.5kg x 1
252.5kg x 1 (556lbs) pr
262.5kg x 1 <- really ugly and spotter touched it.
262.5kg x F
make box higher
262.5kg x 1 easy
sumo deads
140kg x 3
150kg x 3
160kg x3
x3
x3
x3
x3
x3
x3
x3
notest
- not a great squat day overall, i wanted the 262.5kg x 1 and although I kind of got it, i think it was assisted by one of the spotters.
- on a good note, when i raised the box, i really sat down on the box and paused it, and it was easy.
- last week of just squatting in briefs. Will be using the suit the next few weeks so i expect the weights to make a pretty good jump. I may have some problems reaching the required depth, ace the ace/ace suit and briefs combo can be tricky.
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