400 lb Squat Challenge - Page 3 - JP Fitness Forums

Rev · 01-22-2005, 12:06 PM

I made some headway in the squat today that I'm proud of. As many of you know I'm STILL doing r,r & d which I'm almost done. But I've been really pushing the strength issue despite whether it be a strength program or maintenance program. It's set up all 5x5 system. Anyway, three weeks ago I was,
205lbs
205x5
205x3
205x3
205x2
205x2

last time was,
205x5
205x5
205x4
205x3
205x3

today
205x5
205x5
205x5
205x5
205x5

I was a little shocked. Seemed like staying tight, thinking about flexing my glutes, and jumping through the squat really was crucial. All squats had a slite pause at the boddom, full oly squats ass to the grass. On to 225 5x5. I have always majorly sucked at the squat, but I am happy with the rate of my progress. Once I full squat twice by body weight I want to make a shirt that says "if you don't squat parallel and below, you suck." Because I have never, NEVER seen anyone in the gym I go to squat parallel or below. Keep pushing guys. peace

Ian Kay · 01-22-2005, 12:12 PM

Very cool, Rev. What do you mean by "jumping through the squat"? I've never heard that phrase before.

Rev · 01-22-2005, 12:38 PM

Like...I guess I just meant plowing my back through the bar...like being explosive as possible. Trying to go as fast as possible concentricly. Instead of going in a slow grinding fashion I try to pause at bottom to make sure I'm not bouncing and then explode up. I paid extra attention to that and flexing my glutes on the way up today, I think it helped.

Ian Kay · 01-23-2005, 11:16 AM

Quote:

Originally posted by Rev:
Like...I guess I just meant plowing my back through the bar...like being explosive as possible. Trying to go as fast as possible concentricly. Instead of going in a slow grinding fashion I try to pause at bottom to make sure I'm not bouncing and then explode up. I paid extra attention to that and flexing my glutes on the way up today, I think it helped.

Ok, that's cool. Pulling the bar into your shoulders on the way up does help.

Newlife · 01-24-2005, 08:16 AM

Quote:

Originally posted by Rev:
I made some headway in the squat today that I'm proud of. As many of you know I'm STILL doing r,r & d which I'm almost done. But I've been really pushing the strength issue despite whether it be a strength program or maintenance program. It's set up all 5x5 system. Anyway, three weeks ago I was,
205lbs
205x5
205x3
205x3
205x2
205x2

last time was,
205x5
205x5
205x4
205x3
205x3

today
205x5
205x5
205x5
205x5
205x5

I was a little shocked. Seemed like staying tight, thinking about flexing my glutes, and jumping through the squat really was crucial. All squats had a slite pause at the boddom, full oly squats ass to the grass. On to 225 5x5. I have always majorly sucked at the squat, but I am happy with the rate of my progress. Once I full squat twice by body weight I want to make a shirt that says "if you don't squat parallel and below, you suck." Because I have never, NEVER seen anyone in the gym I go to squat parallel or below. Keep pushing guys. peace

Great Job Rev!! Put me down for one of those shirts when you print them.

Newlife · 01-25-2005, 07:53 AM

1/24
Barbell Squat
235x3
270x3
305x3
345x3
345x3
345x3
345x3
370x1

Rev · 01-25-2005, 11:55 AM

Cutting phase is officially over for me currently. Time to focus purely on strength (and some added mass will be a plus!)! Here is the routine I will be using now.

UPPER BODY - LOWER BODY SPLIT
FREQUENCY = 2 MUSCLE GROUP PER WEEK
Conjugate Strength/Hypertrophy Program

Monday (low body):
full squat(4x3-5)
stiff-legged deadlift(4x6-8)
step-up(3x8-10)
reverse hyper(3x6-10)
ab pull-down(3x6-10)

Tuesday (upper body) AM:
bench press(4x3-5)
bent-over bb row(4x6-8)
standing db press(3x8-10)
bb curl(3x8-10)
close grip b.p.(3x8-10)

Tuesday Shoulder Health PM:
low cable external rotation (2x8-12)
l-lateral raise (2x6-10)
rear deltoid cable row (1x8-12)

Thursday (low body):
deadlift(4x6-8) {rotate w/ powerclean}
good morning(4x6-8)
lunge(3x8-10)
glute-ham raise(3x6-10)
hanging leg raise(3x6-10)

Friday (upper body) AM:
chin-up(4x6-8)
db incline press(3x8-10)
cable row(3x8-10)
tricep dip(3x8-10)
incline db curl(3x8-10)

Friday Shoulder Health PM:
cuban shoulder press (2x6-10)
laying side external rotation (2x8-12)
rear deltoid db flye (1x6-10)

Saturday HIIT 15min
Sprint Work

This current week is devoted to rest and external rotator attention as they became inflamed. Inflamation is almost completely gone and strengthening exercises have been implemented, I plan to begin the routine above starting monday.

Chris D · 01-29-2005, 10:33 AM

Okay...so on December 16th I posted on this log saying I was going to max sometime soon after that. Well it never happened until today. I'd like to say that I maxed everything (Squats, Bench Press and Deads), but I didn't. So today I got my best bench press. Probably could have done more, but still I'm pretty happy with this. Been doing the training for max size routine by Marion, so I hadn't been on a bench (as in regular bench press) in quite some time (9 weeks I believe).

195 is my new bench Max. Probably more like 200, but right now it's 195...that's my body weight right now. I can see 225 dropping in the near future. [img]smile.gif[/img]

Okay...whimpy guy will shut up now!

Newlife · 02-03-2005, 09:40 AM

Bump.

GqArtguy · 02-04-2005, 11:50 PM

260 on the front squat for 3. Going for 275 next Friday, come to me 315....

RLP71586 · 02-05-2005, 11:00 AM

My squat still sucks (around 360), but I DLed 425. If only I could figure out how to put 70 pounds on to my squat in the time I did it to my DL...

Ian Kay · 02-05-2005, 01:14 PM

Quote:

Originally posted by RLP71586:
My squat still sucks (around 360), but I DLed 425. If only I could figure out how to put 70 pounds on to my squat in the time I did it to my DL...

What were you doing that put 70 pounds on your DL?

RLP71586 · 02-06-2005, 02:15 PM

Some of the time I was using WS for skinny bastards, and part of the time I was dieting using RRD. I think a big part of it was improved form though. I've gotten a lot better at staying tight and exploding off the floor. That probably account for about half of it.

Ian Kay · 02-06-2005, 02:23 PM

Quote:

Originally posted by RLP71586:
Some of the time I was using WS for skinny bastards, and part of the time I was dieting using RRD. I think a big part of it was improved form though. I've gotten a lot better at staying tight and exploding off the floor. That probably account for about half of it.

Form is king! Staying tight off the floor is SOOO important.

RLP71586 · 02-06-2005, 05:23 PM

Definetely. I still need to work a lot on my squat. I know what I need to do it's just a matter of concentrating during the lift. Hopefully once I get it down I can make some big improvements. I doubt it will be anything like my deadlift though, I'm built for deadlifting but not so much for squating (or benching for that matter). It's a lot easier to getted pumped up for a lift and focus on it when it comes easy to you.

Newlife · 02-14-2005, 10:48 AM

Squat for 2/13

135x5
225x5
315x5
315x5
315x5
315x5
315x5
385x1

385 after the work sets killed me. In fact, I felt that I might have not hit a true full squat with the 385 which really pissed me off. Felt very controlled, just didn't feel strong coming up. Not sure what to do at this point to reach 400. I feel like my gains are slowing big time and it may be time to up the reps and lower the weight. I am also cutting which has to impact me in power.

Prior body weight was 195lbs, and I am down to 185lbs in 2 weeks...

Ian Kay · 02-14-2005, 10:56 AM

NL, I'd bet that losing 10 pounds in 2 weeks would limit anyone's max-lifts! To be honest, I'd say don't cut until you hit 400.

Newlife · 02-14-2005, 01:04 PM

Quote:

Originally posted by RockHard:
NL, I'd bet that losing 10 pounds in 2 weeks would limit anyone's max-lifts! To be honest, I'd say don't cut until you hit 400.

I am really stuggling with this. I want to look good for all the hard work I have done and the extra 15lbs of flab are killing me. I also have come to the conclusion I can not have both at this time. I REALLY want to hit 400! But I don't want to look like Big Pussy from Sopranos...