Frank's log - Shut up and CURL

[pjb923]

Not a bad workout considering you felt like crap. You were able to make 2.5% progression on every lift.

I'm curious to know what you think is limiting your front squats. Is holding the bar the problem, or are your legs the limiting factor?

My guess is that you learned to squat using your glutes from all those box squats and your quads are weak in comparison. That would explain why my front squats are higher than yours, since I tend to be more quad dominant. But your back and box squats are bigger than mine.

[Frank.S]

Originally Posted by pjb923

Not a bad workout considering you felt like crap. You were able to make 2.5% progression on every lift.

I'm curious to know what you think is limiting your front squats. Is holding the bar the problem, or are your legs the limiting factor?

My guess is that you learned to squat using your glutes from all those box squats and your quads are weak in comparison. That would explain why my front squats are higher than yours, since I tend to be more quad dominant. But your back and box squats are bigger than mine.

I was thinking about this too today.

Ive realized that my good morning numbers are also low compared to my squat/deadlift numbers. Im getting the bar more where I want it now, I dont think thats the issue.

I think its one of the following
Weak abs <- ive never trained them before
Weak posterior chain.. hence the weak good mornings.

I think my whole PC is pretty weak in comparison. I think that I just have strong hips, and on the front squat it doesnt seem to be as much 'thrusting' as on the back squat. Quads could be an issue I guess, but I kind of doubt it, I have no problems leg pressing higher amounts (havnt in a while though).

After this program im going to work on my weaknesses a bunch more. I hate front squats more then anything, but they are staying in my training program until I get to at least another hundred pounds on them (ohhh next log maybe...).

[Frank.S]

Originally Posted by pjb923

But your back and box squats are bigger than mine.

Nah, you hit just as high of numbers as me on your last set of box squats, and it was your first time doing them! hah.

I really think if you were to max out, 400 would be a smoke show.

[Alcoholiday]

if you want a high PLer squat, you don't really need strong quads as much as you need a strong PC and core.

[Frank.S]

Originally Posted by Alcoholiday

if you want a high PLer squat, you don't really need strong quads as much as you need a strong PC and core.

Yes this is true, but quads still play a role. After heavy squatting, my pc is fried, and my quads are only a little sore.

Front squats are killer for the core im finding too.

[Alcoholiday]

front squats are good for the core.

quads play a role, but a small role in pling squatting. That's why you see people who full squat wtih huge quads, and people who pl squat with not.

What are you going to do with your next cycle after this? Westside again?

I found that i do best when i do a squat and deadlift day. Basically on the squat day, i focus on hamstring strength, and deadlift day, i focus on deadlifts, and then a quad movement as an accessory. I was doing full squat with oly shoes for awhile. I know some people do leg presses. I also throw in some GHRs on both days.

Just some thoughts.

[Frank.S]

Originally Posted by Alcoholiday

front squats are good for the core.

quads play a role, but a small role in pling squatting. That's why you see people who full squat wtih huge quads, and people who pl squat with not.

What are you going to do with your next cycle after this? Westside again?

I found that i do best when i do a squat and deadlift day. Basically on the squat day, i focus on hamstring strength, and deadlift day, i focus on deadlifts, and then a quad movement as an accessory. I was doing full squat with oly shoes for awhile. I know some people do leg presses. I also throw in some GHRs on both days.

Just some thoughts.

Yeah for sure the PC is the main component in a powerlifting squat. I think my stance is not wide enough to get all the benifits yet. Its around 3 feet, foot to foot, maybe 1/2 foot wider on a box.

Im not sure on my next program yet. If I do decide to do westside Ill be changing it up a bit. I dont feel that when I did westside I hit all the main lifts enough. Im not to concerned with speed work at this point either, I mean, I know the benifits of it, but I just done have the stregnth levels up high enough for it to matter. I might just follow a really single program with pretty high volume for another month and see where that gets me.

[Frank.S]

And alco.. I just looked at your food log for the day. I think I have an eating problem right now haha. Today was BAD, over 10 grand in cals easy. Fat is starting to build up.. I think in the near future I may limit cals to around 5000 with only 'healthy' carbs.

[Alcoholiday]

Originally Posted by Frank.S

And alco.. I just looked at your food log for the day. I think I have an eating problem right now haha. Today was BAD, over 10 grand in cals easy. Fat is starting to build up.. I think in the near future I may limit cals to around 5000 with only 'healthy' carbs.

ha. I try to eat pretty healthy. The more healthy i eat, the more lean mass i'm putting on, and the easier it is to get stronger. Also, like Sully said in the fitcast, you don't have sugar crashes and stuff like that.

Some days, the only carbs that i get comes from oatmeal and some from milk and fruits.

[Frank.S]

Went and bought some chuck taylors today. Im going to retire my nike airs haha. I tried some deads, only went up to 225lbs but they feal really stable.

[pjb923]

I need to pick up some new shoes for pulling. With the sneakers I have now it's like pulling from a 2" deficit.

[Frank.S]

GPP Today - First time taking 2 days off from lifting in a long time.

Rock Climbing!
Maybe some pics later if someone brings a camera.

[Chris D]

Originally Posted by Frank.S

Went and bought some chuck taylors today. Im going to retire my nike airs haha. I tried some deads, only went up to 225lbs but they feal really stable.

Chucks are the bomb...everyone should deadlift and squat with chucks...if I have a choice I will never squat without my chucks...

[Frank.S]

Yep I get to try the chucks out tomorrow on the box squats, cant wait.

Rock climbing was pretty good, Although I weigh more I dont think my climbing ability has gone down to much. I lead a 5.10c without to much trouble, already plans for doing this again next weekend!

[Frank.S]

a1: Box Squats (6.3% progression)
251 x 8
251 x 8
251 x 8

a2: Military press (switched to dumbells, seems easier on shoulder)
50 x 8
50 x 8
50 x 8

b1: Seated rows (6.7% progression)
210 x 8
210 x 8
210 x 8

b2: Leg curls (all sets at heavier weight)
150 x 8
150 x 8
150 x 8

Box squats were way to easy. I was hardly even working. The new shows gave me some pounds im sure of it. I could have added another 25lbs on the bar easy. Cant wait to max out my squat.

[Frank.S]

a1 Powercleans (35 % progression) - had another 10-20lbs in me.
135 x 3
135 x 3
155 x 3

a2 Pullups (33% progression)
20lbs x 3
20lbs x 3
20lbs x 3

b1 Rack lockouts (put rack 1 setting closer. About 2-3 inch off of chest)
240 x 3
260 x 1 (really really heavy for me)
240 x 3

b2 Lunges (7.1% progression)
75lbs dumbells
x3 per leg
x3
x3

Floor Presses - dumbells palms facing each other (new)
50 x 8
70 x 5
70 x 5
70 x 5
*These are really hard. I need to work on them. Triceps tired.

Not tooo bad considering that for the past 3 days I have been doing nothing but landscaping (re: the ultimate GPP). Moving heavy ass rocks, big bricks, digging holes etc etc... so tired. I havnt been eating enough either due to a little lack of funding thats probally my fault. Oh well. Im already down to about 209lbs! ahhh.

On the bright side...... i put an order in with inzer (hense why i am poor) and im getting some goodies!!

[Frank.S]

After 3 weeks of waterburys stregnth focused meso cycle here are my gains (im bored!):

Good mornings (5 rep)
190 -> 200 Up 10lbs.

Bench press (5 rep)
195 -> 205 Up 10lbs

Chins (5 Rep)
5 -> 15 Up 10lbs

Front squats(5 rep)
160 -> 170 Up 10lbs

Box squats (8 rep)
230 -> 251 Up 21lbs

Seated rows (8 rep)
185 -> 210 Up 25 lbs

Powercleans (3 rep)
115 -> 155 Up 40llbs

Pullups (3 rep)
10 -> 20lbs Up 10lbs

Rack lockouts (3 rep)
230 -> 260+ Up 30+lbs

Lunges
65 -> 75 Up 10lbs.

One more week on this program. Everything should go up a little bit more. Then on to something new.

And on another note. My hair has been falling out for the past few months and I dont know why. All my grandparents and parents have all of their hair. I confronted my my parents today about steroid use! this is no good i need to get this looked at.

[Frank.S]

I must be doing something right. I went to the bar tonight and someone was asking me workout advice, and some old lady k