Legacyfighter: Time to Break Some Powerlifting Records

Page 3 of 4 First 1234 Last

  1. Quote Originally Posted by Legacyfighter View Post
    Got out of work late and the gym closes early on Saturdays... I did manage to make it in for squats, just had to shorten the rest periods some and didn't get any assistance work.

    Sumo squats: 275x3,295x3,315x3, 335x3, 345x3, 355x2 ( missed my groove twice) , 335x3, 315x3

    These felt a little better today. Weights are still coming up. I was finding a pretty smooth groove today, unfortunately I still missed on about 1 rep per set. I definitely need to get more consistent with it. I think I could hit 400x1 right now, but the groove would need to be just about perfect. Long way to go to get back where I was.

    Videos to come.

    335x3
    http://www.youtube.com/watch?v=hev3J...e_gdata_player

    345x3
    http://www.youtube.com/watch?v=q5yOF...e_gdata_player

    355x2 after watching I feel like I should have went for 3

    http://www.youtube.com/watch?v=TQojT...e_gdata_player
    You were shifting the weight from heel to toe, you lost your arch and form. Id add in box squats and really make technique work a priority for squats.


  2. id also get a flat pair of shoes for squatting and pulling like chucks
    •   
       


  3. Quote Originally Posted by SweetLou321 View Post
    id also get a flat pair of shoes for squatting and pulling like chucks
    I'd add Adidas Sambas to this. Love mine for squat/DL.

    Plus they're more stylish than chucks. You know, for the ladies.
    Don't worry, man, someday I'ma be nobody too.

  4. Quote Originally Posted by SweetLou321

    You were shifting the weight from heel to toe, you lost your arch and form. Id add in box squats and really make technique work a priority for squats.
    I can see the heel toe shift. I'm still working on it, but I think I'm going to just stick with Olympic squats from here on out. As far as shoes, I've got vibrams that I would normally wear, but they've gotten soaked the last two times I've gone to squat. Leaving me with only squishy ass nikes. One thing though, I don't see where I'm losing my arch. My back looked pretty tight to me, chest dropped a bit though. Am I missing something?
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  5. Quote Originally Posted by Legacyfighter View Post
    I can see the heel toe shift. I'm still working on it, but I think I'm going to just stick with Olympic squats from here on out. As far as shoes, I've got vibrams that I would normally wear, but they've gotten soaked the last two times I've gone to squat. Leaving me with only squishy ass nikes. One thing though, I don't see where I'm losing my arch. My back looked pretty tight to me, chest dropped a bit though. Am I missing something?
    Last set and second rep you lost it, which means its good you stopped there.
    •   
       


  6. I don't see the loss of an arch, Lou. Squats are at 25 secs and 29 seconds, but I don't see it. But besides rolling the weight on your heels, you're kind of falling inward on your squat. I mean, your knees are collapsing and even your feet are rolling inwards. You really need to practice spreading the floor on the squat.

  7. Quote Originally Posted by Torobestia
    I don't see the loss of an arch, Lou. Squats are at 25 secs and 29 seconds, but I don't see it. But besides rolling the weight on your heels, you're kind of falling inward on your squat. I mean, your knees are collapsing and even your feet are rolling inwards. You really need to practice spreading the floor on the squat.
    Believe me, I was trying, lol. That's really the only cue that goes through my head. Well that and sit back... This has been an issue since I had my first knee surgery. I've git to figure out a way to correct it.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  8. There's a slight rounding on the second rep, but I think a more stable base would take care of that.
    M.Ed. Ex Phys


  9. Quote Originally Posted by Rodja View Post
    There's a slight rounding on the second rep, but I think a more stable base would take care of that.
    Agreed. My inclination would be to definitely stick with squatting wide, as you might just not be used to really having to push your legs out as with an olympic squat where your legs shooting out just becomes a mechanical necessity since your body is dropping between your legs, basically. Wide squats and wide box squats, sumo pulls would help strengthen your hip muscles. Zercher squats would be nice here if you want to really kick this issue in the face. Also unilateral work would be good to do. Realistically, though, you don't necessarily need to go crazy on unilateral movements. Just do one every workout or every other workout and continue working on your wide squat, and you will get there.

  10. I may just keep working on squats in the same fashion I have been, rotating between styles. Eventually I will choose and it will probably be after I complete my max effort phase. I can't argue with any of the advice given so far though.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  11. Get a pair of Chuck's. That'll solve the foot issues and provide more ankle stability.
    M.Ed. Ex Phys


  12. Back/ Deadlift

    Conventional DL: 315x3, 365x3, 405x3 (didn't record), 405x2 ugly.
    Bent over rows: 135x8, 155x8, 175x8
    Pull-ups: 5x10 2 sec deadhang each rep

    My back is destroyed now...I didn't get the video of 405x3, but it was a little better than the 405x2... You can see what my problem is pretty easy. My hips shoot up and my thoracic spine loses tightness, then my back rounds like a cat. If I miss a deadlift, this is pretty typical of how I miss a Deadlift. I have to figure out a way to work on this .

    365x3 easy http://www.youtube.com/watch?v=q1mIE...e_gdata_player

    405x2, 405x3 didn't record... http://www.youtube.com/watch?v=OxWGD...e_gdata_player

    2nd vid wasn't too pretty, oh well. It will be better next time.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  13. A1) Speed Box Squats:
    Olympic Squats: 275x3, 315x3, 335x3, 355x2, 315x3, 325x3, 335x3
    RDL: 185x5, 225x5, 245x5, 265x5

    I had more planned out for this workout, but my quads were gone after squats. My back was still pretty fatigued from deads, so I went pretty light on RDLs. I should have been able to hit 355 for 3 on squats, but I had a bad set up, and it just didn't feel right. I should have just reracked and reset, but I was stupid and went for it instead. Next time I'll nail it. Videos to come.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  14. Nice dude, i kinda perfer olympics squats myself.. they feel better
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  15. Advice to get you really moving along again:
    Stop free squatting and pulling for awhile and focus on your posterior chain. Between the slight rounding of the lumbar and your hips shooting way up on the deads, you need to really, really hit your posterior hard 2x/week.
    M.Ed. Ex Phys


  16. Quote Originally Posted by Rodja
    Advice to get you really moving along again:
    Stop free squatting and pulling for awhile and focus on your posterior chain. Between the slight rounding of the lumbar and your hips shooting way up on the deads, you need to really, really hit your posterior hard 2x/week.
    I'm definitely going to be hitting the posterior chain harder. GHRs, RDLs, and reverse hypers. I will continue to squat and Deadlift though. I need to work on my training split though... Recovery usually isn't an issue for me, but it is this time around.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  17. Quote Originally Posted by Legacyfighter View Post
    I'm definitely going to be hitting the posterior chain harder. GHRs, RDLs, and reverse hypers. I will continue to squat and Deadlift though. I need to work on my training split though... Recovery usually isn't an issue for me, but it is this time around.
    My reasoning is that you're going to continue to hammer in the same movement patterns, which may negate the work you've put in on strengthening the posterior. Low box squats and suspended GM would be your best bets for ME movements for at least a month and even longer if you have access to specialty bars (e.g. cambered, safety-squat).
    M.Ed. Ex Phys


  18. Quote Originally Posted by Rodja

    My reasoning is that you're going to continue to hammer in the same movement patterns, which may negate the work you've put in on strengthening the posterior. Low box squats and suspended GM would be your best bets for ME movements for at least a month and even longer if you have access to specialty bars (e.g. cambered, safety-squat).
    I've got the specialty bars and racks to do suspended good mornings and such. I'm of the sheiko style camp though... You want to get better at a lift, train it more often. Idk though, maybe you're right. I just feel like my firing patterns are decent and that its weakness causing them to screw up. Maybe I'll increase the volume at slightly lower intensities to ingrain good motor patterns.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  19. Quote Originally Posted by Legacyfighter View Post
    I've got the specialty bars and racks to do suspended good mornings and such. I'm of the sheiko style camp though... You want to get better at a lift, train it more often. Idk though, maybe you're right. I just feel like my firing patterns are decent and that its weakness causing them to screw up. Maybe I'll increase the volume at slightly lower intensities to ingrain good motor patterns.
    Sheiko is very much about movement patterns, which are trained at a more modest intensity compared to conjugate training. With your current template, you're at the higher end of the >90% spectrum and that is not common in most Sheiko templates. At the present time, your movement patterns show muscular imbalances that need to be addressed. IMO, being a technician is the most important thing and keeping that in mind throughout training should be objective #1. A 1RM will never look pretty, so it is unfair to judge the technique of a given lift at 100%, but that is not what is present at this moment (e.g. the 405 DL).
    M.Ed. Ex Phys


  20. Quote Originally Posted by Rodja

    Sheiko is very much about movement patterns, which are trained at a more modest intensity compared to conjugate training. With your current template, you're at the higher end of the >90% spectrum and that is not common in most Sheiko templates. At the present time, your movement patterns show muscular imbalances that need to be addressed. IMO, being a technician is the most important thing and keeping that in mind throughout training should be objective #1. A 1RM will never look pretty, so it is unfair to judge the technique of a given lift at 100%, but that is not what is present at this moment (e.g. the 405 DL).
    That's why my intentions were to continue to do the main lifts, with better choice of assistance lifts.

    However, I was thinking back to the times when I've made the biggest advances in strength and physique, one was following a DC template and the other was when I was working out twice per day 6 days per week. I don't have time for twice per day lifting, so I'm going with DC for a bit.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  21. Id follow rodjas advice. My squat was like yours when I started. After dedicated below parallel box squats I moved my squat up 100lbs and my form was much, much better. Also Speed Pulls, heavy rows, and gms fixed a good portion of my dl issues.

  22. Bench: 245x12,4,2 18 RP
    DB shoulder press: 60sx 15,5,2 22RP
    Lateral Raise: 15s x 25RP
    Dips: 90x10,4,2 16RP
    Rack Chins: 45, 11,5,4 19RP
    Bent Over Rows: 185x7,3,2 12RP

    Very good session today. Actually set a recent PR on bench. Last time I tried 245, I only got it for 8. This time I got it for 12 with slow negatives. Everything today was a 2-3 second negatives. There was a very short period of time between DB shoulder press and lateral raises, hence the very low numbers. I made sure to spend 2 seconds between each rep in a dead hang during rack chins. Started getting a really nice contraction during the first rest pause and kept it through the rest of the set. I used the DC stretches after every body part. I had forgotten how painful the one for chest is. Oh it hurts so good. Again, good session, and looking forward to the next workout.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  23. how much was it bro?
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  24. Quote Originally Posted by benmayro
    how much was it bro?
    Edited the previous post for the answer to your question.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  25. thats extremely impressive!! nothing is better than a good weight with great from... just a side story, i spotted a guy today doing reverse grip bench with 290lbs 3 sets 13 11 7, is that impressive or what
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  26. That's insane. 290 for13 on reg bench is a lot of weight, let alone reverse bench. He has to be a 400 + bencher.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  27. DC Day 2

    Alt DB Curls: 50x8,5,3 16RP
    Reverse BB curls: 65x11 SS
    BB calf raise: 135x10 DC style
    GHR: 45x8,25x5,BWx5 Drop Set
    High Bar Olympic Squat: 335x6 (wraps, loose)
    widowmaker: 245x20

    Had a really good pump going today. Contractions felt really good. I was strong on everything. Calves were intentionally light, but still extremely painful. Legs were actually a little sore before working out, specifically quads. GHR felt great, very strong and my hammies felt like they wanted to rip when I was done. Squats will go up next time, Fo sho
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  28. I dont do lifts with that type of namee.. its like bad juju to me
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html

  29. Quote Originally Posted by benmayro
    I dont do lifts with that type of namee.. its like bad juju to me
    Lol, I like the way you think. Unfortunately its just a 20 rep squat, nothing too exciting, but definitely nauseating.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  30. i dont get way people do skull crushers with 100 over their head.. one ill time wrist going out.. gone no more, goodbye close coffin
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
  •   

      
     

Similar Forum Threads

  1. Gonna break records with Anabeta,Wyked (Log)
    By Griz15 in forum Supplement Logs
    Replies: 45
    Last Post: 09-20-2011, 10:34 PM
  2. Time to Buy Powerlifting Gear
    By turbolag86 in forum Powerlifting/Strongman
    Replies: 19
    Last Post: 05-01-2011, 07:14 PM
  3. Replies: 3
    Last Post: 10-12-2006, 05:32 PM
Log in
Log in