Squat would take some technique work, but ive squated arround 550 raw, no wraps to ipf-ish depth before. Would just be a matter of learning the suit i think.
if it was to the depth that you did the geared squat the other week, it will require a few more inches down.
Multi-ply gear and "APF depth" tend to do that to squat numbers.
yeah, all the multi ply feds are going to have all the squat records no doubt. not sure about bench, but there are alot of IPF/usapl lifters in the deadlift.
yeah, all the multi ply feds are going to have all the squat records no doubt. not sure about bench, but there are alot of IPF/usapl lifters in the deadlift.
squats look way deeper when the lifter uses a close stance as the rom and forward lean is much higher. With birds squats he is so upright that they look a little higher imo. Still, hip breaks the knee no doubt in my mind which is all the rulebook says, even for the ipf.
yeah, all the multi ply feds are going to have all the squat records no doubt. not sure about bench, but there are alot of IPF/usapl lifters in the deadlift.
I think that's pretty damn good depth for "APF depth" haha, very impressive. Alot higher than IPF depth obviously, but for that fed, looked good to me.
squats look way deeper when the lifter uses a close stance as the rom and forward lean is much higher. With birds squats he is so upright that they look a little higher imo. Still, hip breaks the knee no doubt in my mind which is all the rulebook says, even for the ipf.
ok dude, comeon. i seriously don't know how ANYONE can say that this squat should have been passed (the 1100 one):
nothing against bryd or anything. i think what he's doing is awesome, and much respect to anyone who will put 1000 on their backs. But if PLing ever wanted to get serious, they need to cut down on the feds, and make the judging a lot more strict. And i hate being one of these people who sits and bashes someone's squat. But it's not the squat i'm bashing, but the judging.
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Bench Press
20kg x 10
65kg x 4
95kg x 1
65kg x 8(4 sets)
3-Board Press
77.5kg x 8(3 sets)
Lat Pulldown
120lbs x 10
140lbs x 10
160lbs x 10
Hammer Curls
15kg x 10(3 sets)
Barbell Curls
45lbs x 12
55lbs x 10
45lbs x 12
Comments:
-Good to have light weeks actually, don't feel that strong after a competition
-I'll do a single at 100kg next week, then 105, 110, 115 the following weeks
-I am weak at teh curlz
Squat
20kg x 6
65kg x 6
95kg x 4
110kg x 8(4 sets)
Overhead Press
45kg x 6(4 sets)
Glute-ham Raise
BW x 8
7.5kg x 8
7.5kg x 8
Comments:
-Damn! 8 reps is torturous, even with 15kg below my best set of 8, and 20kg below what I can probably do. Hell, 4x8 with 65kg would probably suck.
-I hate high reps
-OH presses still very easy as they should be, 50kg next week.
-Time to get drunk tonight haha
01/07/08 Tuesday
Speed Bench Press(4 bands)
20kg x 10 no bands
20kg x 3
40kg x 3(4 sets)
40kg x 3(2 sets) - close grip
30kg x 3(2 sets) - close grip
CG Board Press(2 boards)
65kg x 6
77.5kg x 6(3 sets)
H-Roll
10kg x 12
12kg x 12
12kg x 8
Lying DB Extension
25lbs x 8
30lbs x 6
25lbs x 6
Decline Sit-up
BW x 10
7.5kg x 10(2 sets)
Comments:
-Wow, from 3 bands to 4 bands, big difference, speed was okay with the normal grip ones, but with close grip I wasn't getting enough speed, so dropped the weight.
02/06/08 Wednesday
Deficit Deadlift off 15kg plates
65kg x 6
110kg x 4
155kg x 1
127.5kg x 6(4 sets)
Speed Squats
20kg x 6
65kg x 3
85kg x 3(7 sets)
GHR's
BW x 8
11.33kg x 8(2 sets)
DB Rows
90lbs x 6
105lbs x 6(2 sets)
Comments:
-Those weighted GHR's were hard
-I'll keep deadlifting off plates until it gets a bit heavier, few more weeks from a deficit
-Speed going well, I'll bump it to 87.5kg next week possibly
05/07/08 Saturday
Bench Press
20kg x 10
65kg x 6
80kg x 2
100kg x 1 paused, ties previous PR
70kg x 6(4 sets)
3-Board Press
82.5kg x 6(3 sets)
Lat Pulldown
140lbs x 8(3 sets)
Hammer Curls
35lbs x 8(2 sets)
After Lunch, came back to gym to spot and hold boards, 145kg was on the bar, so I decided to hold it at lockout to see what it felt like
Bench Press Hold
145kg x 5 seconds
Comments:
-100kg paused single was pretty easy, ties my previous best raw paused bench. Not sure why I paused it actually, but it was easy so I decided to.
-105kg raw touch and go single next week, to tie previous PR
-I held 145kg pretty damn steady, it felt heavy, but I held it there well. Arms were shaking a bit, but I was pretty stable. I want to Bench Press this by the end of the year
-I'll do a 90% single on squat tomorrow, which raw is 135kg, then 145, 155, 165 in the following weeks for some raw PR's
But 287.5kg won't be a problem anyway I think.
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