Sweetlou's training log

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  1. Nice Box Squat PR, Lou.


  2. Quote Originally Posted by Torobestia View Post
    Nice Box Squat PR, Lou.
    Thanks man, its 50lbs from my raw squat PR, about right.
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  3. Quote Originally Posted by SweetLou321 View Post
    Thanks man, its 50lbs from my raw squat PR, about right.
    What do you mean? Is your box squat supposed to be about that much lower from your raw squat? If so, I don't think I have a 455lb raw squat yet by any means. It might be only +5-10lbs higher than my box squat. Where do you think the discrepancy comes from?

    EDIT: to clarify, I've always known and understand why box squats are harder than regular squats ... it's the same reason pause pressing/floor pressing is harder than bench pressing. The dead stop releases tension built up in the muscle, and you don't get the extra power from the stretch reflex (is that what it's called? it's been a while) to help you push more weight.

  4. Quote Originally Posted by Torobestia View Post
    What do you mean? Is your box squat supposed to be about that much lower from your raw squat? If so, I don't think I have a 455lb raw squat yet by any means. It might be only +5-10lbs higher than my box squat. Where do you think the discrepancy comes from?

    EDIT: to clarify, I've always known and understand why box squats are harder than regular squats ... it's the same reason pause pressing/floor pressing is harder than bench pressing. The dead stop releases tension built up in the muscle, and you don't get the extra power from the stretch reflex (is that what it's called? it's been a while) to help you push more weight.
    Well westside says that ones max box squat is about 70% of their meet squat, but they train in gear and I do not. But both me and my gym partners box squat is about 50lbs less then out raw squat. Your raw squat should not be that close to ur box squat. That means you train your box squat to much and your not getting carry over. Id have a good 50/50 mix of raw and box squats since the form is also slightly different. You may be groove squating too.

  5. Quote Originally Posted by SweetLou321 View Post
    Well westside says that ones max box squat is about 70% of their meet squat, but they train in gear and I do not. But both me and my gym partners box squat is about 50lbs less then out raw squat. Your raw squat should not be that close to ur box squat. That means you train your box squat to much and your not getting carry over. Id have a good 50/50 mix of raw and box squats since the form is also slightly different. You may be groove squating too.
    I think I do train box squat too much. I've pretty much done that movement almost exclusively since I had so many problems drilling the motor pattern into my muscles. Now I can actually do a full squat with pretty good form for most of the set (and achieving full depth is no problem anymore by any means), but I guess as you said without having trained it for all this time I dont get much carryover. Thanks for bringing that up.
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  6. Quote Originally Posted by Torobestia View Post
    I think I do train box squat too much. I've pretty much done that movement almost exclusively since I had so many problems drilling the motor pattern into my muscles. Now I can actually do a full squat with pretty good form for most of the set (and achieving full depth is no problem anymore by any means), but I guess as you said without having trained it for all this time I dont get much carryover. Thanks for bringing that up.
    Of course man, unless you squat in gear the box squat should not make up all your squating.

  7. 2-29-12-ME Bench
    Workout:
    Chins
    Bwx7,7,7,7
    Camber Bar Bench, about a 2-3 inch camber with a 1 board since I dont the have gut my partner does haha.
    225x3
    245x3
    255x3, doing triples. Stopped here as it was pretty hard and I got 2 more weeks of this.
    Incline DB Press
    60x10
    70x12 PR b 3 reps
    80x7 PR
    Neutral Grip Cable Rows
    100x20
    110x20
    120x20
    Mini Band Pushdowns w/ Rope Face Pulls
    100 pushdowns
    60x12
    70x12,12
    Conditioning: 4 100meter sprints with 90lbs on the prowler. Very out of shape. Went home sick from this and laid down for 2 hrs before moving again lol.
    Notes: Will start building my conditioning back up.

  8. 3-2-12-DE Squat/Deadlift
    Workout:
    GHR
    Bwx5,5
    DE Box Squat with straight weight
    235x12x2
    Speed Sumo Pulls with monster minis
    225 w/ bandsx8x1 Tore up my legs but form is getting better.
    GHR
    Bwx10,10,10,15
    Land Mines
    barx12
    10x12
    20x10
    Notes: Tired, but fast session.

  9. 3-3-12-DE Bench
    Workout:
    Chins
    Bwx7,7,7,7
    DE Bench with straight weight
    135x9x3, 3 different grips
    Grappler Oh Press
    50x10
    60x10 PR
    60x10
    Oh Band Ext with light bands
    12,10,8
    Chest Supported Wide Grip T-bar rows
    90x10
    135x10
    170x6
    90x10
    Incline DB Shrugs+4 way neck+External Pre-hab
    60x15/40/8x15
    80x15/40/15x12
    90x12
    Notes: Forgot to do cardio, oh well fast session. It felt like cardio anyways haha.

  10. 3-5-12-ME Squat/Deadlift, my 21'st bday too!
    Workout:
    Box Squat
    315x1
    365x1
    405x1
    430x1 PR, it felt heavy but came up faster and easier then 425. Very happy with a PR regardless if its just 5lbs lol
    Reverse Hyper
    135x15,20,20 PR for 2 sets of 20
    Chest Supported Cambered Bar Pendlay Row
    135x5
    185x5
    205x5,5,5 PR's
    Roman Chair
    Bwx15
    Bw+mini bandx15
    Bw+monster minix12 PR
    Notes: Felt like ass coming into this session, really had to get my mind right to kill this session. But I got 4 PRs today and felt great about them. Mind over matter today. 430 felt like it was gonna crush me coming out of the rack and on the way down but easy up.

  11. 3-7-12-ME Bench
    Workout:
    Chins
    Bwx7,7,7,8
    2-3 inch cambered bar bench w/ a 1 board
    225x3
    245x3
    265x2
    260x3 PR
    Incline DB Press
    55x10
    65x10
    80x8 PR
    Close Grip Seated Cable Rows
    90x20
    100x20
    100x15
    Mini Band Pushdowns+Rope Face Pulls
    100
    60x12,12,12
    4 Way Neck Machine w/ Shoulder Horn
    45x2 sets. 15x20, 20x15
    Notes: Still a lil rundown and didnt get the cals I needed for this. But I got a PR regardless! Also Im going to take a week to deload after this 3 week wave and just do assistence stuff. Its time.

  12. 3-9-12-DE Squat/Deadlift
    Workout:
    GHR
    Bwx5,5
    DE Box Squat w/ straight weight
    255x12x2
    Speed Sumo Pulls w/ Monster Minis
    235 w/ bandsx7x1. Ive done some reading on sumo pulling and will quite the bands and do chains for straight weight from now on and work on form. Also 1 month or so Ill be working up to a heavy single to see what breaks down ect.
    GHR
    Bwx10,10,10 Elevatedx16
    Grappler
    25x8
    35x8,8
    Notes: Good session, still working with sumo pulling.

  13. 3-10-12-DE Bench
    Workout:
    Chins
    Bwx7,7,7,8
    DE Bench w/ straight weight
    Numbers were all over the place today. As my partner noticed I was pushing thru my toes and not my heels causing my but to come off the bench. We finally fixed this issue and I finally learned why bench a full body movement. Time to perfect this.
    Oh Grappler Press
    65x10
    90x5
    65x10
    Oh Band Ext with light bands
    15,15,15
    Chest Supported T-bar row wide/med grip
    3 platesx10,10,10
    Incline DB Shrugs+4 Way neck+External Pre-hab
    60x20/45/8x15
    60x20/45/8x15
    Notes: Good session, happy to be one step closer to improving my sh!t bench. Im a great puller and squater. Im a horrible bencher. Time to make me good at what I suck at. Time to bench haha.

  14. 3-12-12-ME Squat/Deadlift
    Workout:
    Box Squat
    315x1
    365x1
    405x1
    435x1 PR
    Reverse Hyper
    135x20,20,20 PR
    Mini Band Pullapartsx100 total reps
    Notes: I did not sleep well at all last night. Woke up for work and felt like a zombie. Work was super busy and barly got to eat. Then I got home and just wanted to pass out. Not to mention my diet was off the past few days. Good thing next week is my deload bc im ready to just recover. I got the Pr I had in my mind. My sticking point is half way up but I accelerated right thru it. I did some prehab to finish. I helped this kid with his squat for a spot so it worked out. So my current PR is 435 or 445 if I actually account for the 55lb squat bar, Ive been just using 45lbs in my math. So thats a total of 40lb increase in 3 weeks. Im happy.

  15. You're setting PR's at a damn good clip. I've only set 3 the past 6 weeks: 415x1 on squat, 250x5 on bench, and 455 traditional deads.
    M.Ed. Ex Phys


  16. Quote Originally Posted by Rodja View Post
    You're setting PR's at a damn good clip. I've only set 3 the past 6 weeks: 415x1 on squat, 250x5 on bench, and 455 traditional deads.
    Thanks man, Ive really been setting my mind right and listening to my body. I coulda swore you pulled a 495 not long ago on deads no? Also my GPP and conditioning load has dropped quite a bit prob allowing for the PRs to set in. Ive also been training with a conjugate method but insted of switching the lift every week im doing it every 3 weeks as dave tate says beginners should do. When I stop hitting PRs every week for 3 weeks I will move to a 2 week rotation then 1 week.

  17. Quote Originally Posted by SweetLou321 View Post
    Thanks man, Ive really been setting my mind right and listening to my body. I coulda swore you pulled a 495 not long ago on deads no? Also my GPP and conditioning load has dropped quite a bit prob allowing for the PRs to set in. Ive also been training with a conjugate method but insted of switching the lift every week im doing it every 3 weeks as dave tate says beginners should do. When I stop hitting PRs every week for 3 weeks I will move to a 2 week rotation then 1 week.
    495 is my PR on sumo, but they take a major toll on my hips and can't do them often.
    M.Ed. Ex Phys


  18. sup sweetlou.. thats a growing squat # you got there..

    im following, silently....


    btw im going to start posting in my log again.. lol im so inconsistant... im going to a USAPL meet in may in PA... bench/dead comp...

    going to attempt 600 if they have a deadlift bar im told they bend more...
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html

  19. Glad you're having a really good training season, Lou. Keep up the PRs!

    Quote Originally Posted by swollen87 View Post
    going to attempt 600 if they have a deadlift bar im told they bend more...

    They do. It's because they're longer, so the further the weight is the more stress is felt by the bar in the middle.

  20. Quote Originally Posted by Rodja View Post
    495 is my PR on sumo, but they take a major toll on my hips and can't do them often.
    Oh see my PR with sumo is 365 but I dont have good form yet. And my PR conventional is 501. Im working with my sumo deadlift right now. I got very good at exploading with conventional and getting everything behind the bar that I cant pull properly until about 275-315 bc the bar comes off the ground before I pull.

  21. Quote Originally Posted by swollen87 View Post
    sup sweetlou.. thats a growing squat # you got there..

    im following, silently....


    btw im going to start posting in my log again.. lol im so inconsistant... im going to a USAPL meet in may in PA... bench/dead comp...

    going to attempt 600 if they have a deadlift bar im told they bend more...
    they will, they are called comp bars afterall. So it a standard between meets. If you pull 600 I wanna see it for sure since you weight close to me.

  22. Quote Originally Posted by Torobestia View Post
    Glad you're having a really good training season, Lou. Keep up the PRs!


    They do. It's because they're longer, so the further the weight is the more stress is felt by the bar in the middle.
    Thanks man, im only 21 and im just starting to hit my groove lately. My technique keeps getting better and better. Not to mention Im eating like a pig. Im about 210 right now.

  23. Quote Originally Posted by Rodja View Post
    495 is my PR on sumo, but they take a major toll on my hips and can't do them often.
    Ever considered gear or pulling in briefs?

  24. Quote Originally Posted by SweetLou321 View Post
    Ever considered gear or pulling in briefs?
    I've considered briefs, but haven't looked into them too extensively.
    M.Ed. Ex Phys


  25. Quote Originally Posted by Rodja View Post
    I've considered briefs, but haven't looked into them too extensively.
    Well I will be trying sumo in my next deadlift cycle, and depending on how my hips feel I will be trying it in my single ply titan superior with straps down. I plan on moving over to gear sooner or later and love to squat in it, very nice twist.
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