It was about a quarter squat.
My biggest problem with the squat is coming out of the hole. I'm going to really hammer that over the next couple months, and I should see my squat shoot up.
Deep front squats, deep oly squats, trap bar deads, goodmornings, heavy rack pulls. I think this will make up the majority of my lower body work.
400 is coming. I can feel it.
__________________
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
__________________
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
No, it was just one quarter of a whole.
As in 1/4.
As in 25%
As in 0.25
As in 25/100
As in 25 cents out of a dollar.
As in one week of a month.
As in three months of a year.
As in one quadrant.
As in a quarterly review.
As in quarter-round.
As in a quart of milk.
As in a squash court.
No I'm just kidding about that last one.
__________________
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
No, it was just one quarter of a whole.
As in 1/4.
As in 25%
As in 0.25
As in 25/100
As in 25 cents out of a dollar.
As in one week of a month.
As in three months of a year.
As in one quadrant.
As in a quarterly review.
As in quarter-round.
As in a quart of milk.
As in a squash court.
__________________
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
bentover row, hands ~.5 inch inside rings
92kg x6,5,5,5
paused db bench (1 Mississippi)
75x6,6,5,5
seated row, individual handles
110/handlex6x4
90x8 (immediately after last set)
hanging leg raise x12x2
side bends 95x10,8
Also did a few 20m sprints in between sets of db bench, because they had this nifty sensor set up to time your run and I had to try it out.
No video, sorry.
__________________
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
The deadline I've set to reach my goals is the end of June.
That gives me 15 full weeks, starting this coming Sunday, with two days leftover in June.
15 weeks to add 50lbs to my pull, 25 to my OH (and hopefully 40 to my bench as a consequence) and ~80 to my squat.
The first two I'll get for sure. The squat, I don't know. I figure if I just hammer the shit out of my bottom end strength, my squat numbers should shoot up. If that happens, I'll be close enough to my goal to be satisfied. If not, well, I'm fucked.
A high volume of work below parallel is my plan. Close stance squats, front squats, 1 inch low box squats. Goodmornings, and to keep some heavy weight in my hands, some rack pulls.
I'm not so sure trap bar deads will fit in, as they seem to be very taxing for me. Maybe I'll throw them in occasionally for a change. Maybe I'll pull with a straight bar, but with my hips lower so I'm getting more quad recruitment. Depends on how I feel each day.
We'll see how it goes. Wish me luck.
__________________
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
goal goals, my advice work on form and keeping the heavy weights moving fast and youll have them. Given your accssory lifts im convinced if you trained a few weeks with me or someone who knows how to sqeeze numbers out of the squat, your squat would take off really damn fast.
For me, the road from a 400lbs squat, to a 500lbs one was about 95% changing a few technique things on the squat.
Do you think I'm going about it the right way? Everything in my last post sounds alright?
__________________
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 never have gotten much out of front squats, you may be different.
Dont forget to do the actual movements you are trying to improve too, I know westside focuses more on variations and that works for them, but for someone like you or me being a bit less advanced the full lifts can be progressed by the full lifts.. if that makes any sense
I was actually planning on not squatting competition style (low bar, wider stance) until a few weeks before the meet.
The low bar position has been hurting my elbows recently, so I was going to squat high bar/closer stance for a while to give my elbows some time to heal.
I was planning to squat low bar/wide stance with just an empty bar on my non-squatting days, to keep my form in check.
Fucking up my elbows all over again every day would put me further behind, as I see it I have to do this.
The other two lifts I'll be doing every once in a while.
__________________
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
but i am not sure thats a good plan. I would do your PL squats with a high bar placement because they are closer to the actual movement.
Empty bar work is just short of useless, anyone can keep perfect form with an empty bar, its when you are really pushing the limits that form will suffer.
just improving your form will lead to huge increases in the squat, and doing accessory work rarely help form.
for your elbows, i would try this:
-use a higher bar position (i do for every set now because of elbows actually)
-fish oils
-ice after workouts
-soft tissue work on the triceps (tennis ball rolling etc)
ive been doing this with some success lately.
dont get me wrong though, your plan will give you gains, but i think you could get more gains if you squatted PL style a little more.
Well I'll be doing the box squats with a wide stance, I guess I figured that would be good enough.
I've been squatting with a wide stance for so long I thought going close stance for 8 weeks or so would be a huge benefit. Especially when coupled with front squats.
I know it's easy to keep good form with an empty bar, that's the point
It's just some extra reps to keep the movement pattern fresh in my memory, so when I load up the weight again it won't be so hard to keep proper form.
I'll try the soft tissue work and icing after workouts, but, no offense, I'm not going to touch fish oils.
The pain is more on the front of my arm, though. tennis ball rolling on my biceps?
__________________
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
8 weeks is quite a long time.. 3-4 would be plenty to get some strength increases if you go that route.
i just say fish oils because at a high enough done they have a pretty good anti-inflamitory effect like asprin, ive actually noticed some small differences and i was a person who thought it was useless.
That's true, 3-4 weeks would be enough. Then I'd have 11 weeks squatting normally, and then how ever many weeks there are in july before the contest date.
It's not that I don't believe you, I just don't want to take anything. No protein, no creatine, no coughcough. Not even a multivitamin.
That's just how I roll.
__________________
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
good advice so far. I think you need to stop thinking so much about things. Just keep the movements simple. You can get pretty far doing the same movement without variation if you just change the rep ranges. Don't worry about getting better out of the hole yet. Just squat more, and you'll build the adequate strength, IMO. You don't need to go balls to walls singles on every squat.
What you've been doing is good and has been working.....except the 1/16 squats you did. hehe.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
I don't know really. I just don't want to. If people want to take x supplement or whatever, then that's up to them, I really couldn't care less about anyone short of my best friend. But for myself, I've taken the anti-steroid thing to the extreme, and I'm now anti-EverythingThatDoesn'tGoInAFryi ngPanOrOnABarbeque(or in the microwave for me, haha)
Also, they weren't 1/16! Don't be jealous, just because you can't quarter squat what I can quarter squat
Also, my strength at and around parallel is terrible. If I bring that up, my squat numbers will shoot up. Why shouldn't I focus on it?
It's not like I'm focusing on lockout strength, and ignoring the rest of the ROM. I'll be back squatting twice a week (one free squat, one box squat) and front squatting one of those days as well. How much more squatting can I do, short of adding a third day?
__________________
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
That's ok, you left me two red squares to work with. I'll figure something out.
__________________
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
Umm.. ok. I swear that I didn't know that word would be accepted.
I don't even think it's a word.
I put the letters there, and I was laughing thinking "this isn't even a word! but it looks so funny, wouldn't it be hilarious if it was accepted"
so I pressed the button, expecting a laugh when it said "not a valid word"
and then it was accepted.
anyway. Have fun trying to find another word worth 69 points
__________________
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
__________________
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
Squats sucked. Really, really badly.
Most of today was basically relearning the movement. It's surprisingly hard to balance, when you're so used to a wider stance and a lower bar placement.
The 275 wasn't meant to be a single, I thought I would've had at least two with it. Problem was, my back rounded over. I can't recall a single other time that my back has rounded over in the squat, and I used to squat high bar all the time. That was a really bad feeling, and I decided to rack it and move on.
I have some videos, I'll post them as soon as they load up.
__________________
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
Doesn't work. I'll post a link as soon as it finishes "processing", whatever that means. Stupid youtube.
__________________
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
__________________
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
goodmornings were actually 185. Apparently I've lost the ability to add 50 to 135.
__________________
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
__________________
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
Linear Mode
