Legacyfighter: Time to Break Some Powerlifting Records

[SweetLou321]

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.

[SweetLou321]

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

[Swanson52]

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.

[Legacyfighter]

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?

[SweetLou321]

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.

[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.

[Legacyfighter]

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.

[Rodja]

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

[Torobestia]

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.

[Legacyfighter]

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.

[Rodja]

Get a pair of Chuck's. That'll solve the foot issues and provide more ankle stability.

[Legacyfighter]

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.

[Legacyfighter]

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.

[benmayro]

Nice dude, i kinda perfer olympics squats myself.. they feel better

[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.

[Legacyfighter]

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.

[Rodja]

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).

[Legacyfighter]

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.

[Rodja]

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).

[Legacyfighter]

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.