225+60lbs chain at the topx1x10
Glute Ham Raises
Notes: Ok well the experienced powerlifter saw how wide me and my partner squat as told us to squat more narrow. Well We tried it and it looked awful. Now mind you we squat wide bc our form looks good, we are faster, and naturally we just squat wide without thought. We would be perfect for gear haha. But we moved in and the weight felt heavier and my back was rounding out and my quads had to fire to get off the box. Now if anyone has any articles or opinions on raw squat stance Id love to read them over. Bc we both squat in chucks and train out abs, hips, glutes, and hams as assistence work. And hit great PRs at the meet with no pain or major form break downs. Personally I wanna just keep squating the way I am since it feels so natural tho.
125lbs bar weight+2 mini bands doubled up, 35-40lbs band tension at top
9 sets of 3 reps, close, med, comp grips. Felt super fast today, things are coming along!
Standing Oh BB Press
135x7, been awhile since ive done these or dedicated delt work. So I will be focusing on delts for a lil to bring it back up
Rolling Tricep Ext
Med Grip Cable Rows
110x12,10,10,10, heavier then my old gym. Ive been doing a lot of chest supported rows lately, may try a kroc row or reg bb row to see if ive lost back strength
BB Shrugs+4 way neck+shoulder horn
275x8, 30, 10x20
275x8, 30, 15x15
Notes: I went ahead and wrote up a basic template I will be following from now on and doing all my lift in 3 week waves unless I start to stall on the me work then it will become 2 week, then 1 week.
Sh1t, how did I miss this log? I was looking for one of yours around here, but I guess that was before sh1t hit the fan here which was mid January, kind of before you started the log.
I didn't know your squat before, but you got a pretty strong one for sure. What's your bench at, do you know? Because a 245x6 JM press is pretty ridiculous. I know I can bench 315 fast with bicep tendonitis, but I couldn't do a JM press for that much weight, haha.
Anyways, I wanted to address a few issues and I hope you may find what I say helpful. I hope you're not saying the forearm thing with the rope ab work is bothering you even after you do it ... because I can't really help you there besides pointing out obvious things to do. What I can say is that I do rope ab work as well. The way I do it is I explosively pull the rope down before I begin such that the nubs are on the sides of my chest, nestled basically between my pecs and shoulders. In this configuration my arms are flexed completely, as in my forearms are mushing up against my biceps, and my wrists are kind of turned inwards to hold the nubs against my body. When I bend down like this, it's almost as if the nubs of the rope are digging into my body, and so it's like my body is helping my hands hold the weight. I feel like this explanation may be somewhat poor, so ask away if you don't understand (and I may be able to put up a video, we'll see). Hope that can help the issue.
The other thing is when you do a narrower squat, your knees have to bend and come forward after you sit back to allow the bar to be centered (something you avoid with a wide stance), otherwise you're going to basically be doing a good morning. So that'll require loose calves. I still squat with chucks, since it's easier to have only 1 pair of lifting shoes, so doing stuff like DC calf work really helped my calf flexibility which allowed me to better squat to depth with a narrow stance while keeping my back straight. You should also make sure you have proper hip mobility since this can be a source of problems (Zir Red has posted about this somewhere, definitely in some DerickVon threads).
With that said, I don't know how narrow you're actually talking about, and squatting wider will definitely be better for moving heavier weight than squatting narrower. It's simple physics, you have an increased foundation, better support, and more leverage that way. But if you're sinking like 5 inches between standing straight and setting up for the squat you probably should bring it in, haha.
Anyways, I'll definitely be revisiting this log.
I get what your saying for the rope crunches, and yea its still a lil flared up. Not bad tho I can still do all my work. Ill try it that way the next time I do them, will be a month or two tho unless things just get much much better.
And I did some research and im not gonna move my squat in unless its apart of my ME work for the day. Mostly bc I prefer to squat the way I do and it fixed a hip issue I had awhile ago. My calves and hips are good I do alot of up keep and stretching.
And my in gym PR was 315 but my meet PR was 275, a meet is a new world compared to training and I didnt realize how much a 475 squat PR took out of me. But I have since addressed some form issues in the bench. Also JM presses are great yet for raw strength they wont have the same carry over as it would for a geared lifter of course.
And I had another log but I lost track with it so I decided to start a new one with my current training.
Suspended GMs, still trying to figure out proper bar height for these.
Chest Supported Cambered Bar Rows
Romain Chairs+Walking Abductors or Adductors idk
Bwx15, short monster mini
Bw+Mini Bandx15, short monster mini
Bw+mini Bandx10, short monster mini
Notes: I dont like suspended goodmornings, idk how to set them up right yet haha.
Chins w/ mini bandx8,6 Bwx6,5
285x0,0 My tendons were hurting some making it impossible to get in the groove, ill get it next time. I hate floor presses no groove on them, any tips would be great.
Flat DB Press
75x8,8 Felt super heavy after the floor press
Iso Hammer High Row
Light Band Oh Ext+Face Pulls
4 Way Neck+External Rotators
35 for 2 sets, 10x15,15x12
Notes: I hate floor presses but I love them. I dont know for sure yet but I feel they will help my bench. I find it hard to find my groove on the lift and tuck into my back right. Its all a learning process. I did floor press my meet PR tho. Also I need to make sure I have no more joint flare ups while pressing.
DE Box Squats w/ Monster minis
225+Bands for 6 sets of 2
Speed Sumo Pulls w/ Mini bands
225+Bands for 6 sets of 1
Notes: Tried sumo pulls today and my partner said I was ever faster then conventional which I all I usually pull. So I will be doing speed work this way for now. Im giving a shot out to rodja for him explaining that ppl with lower center of gravity being better for sumo and power squats. Well im gifted with the huge legs and glutes so imma try it out. Its gonna take some time to learn form. Wrecked my hams, glutes, and low back. Was gonna do conditioning but my partners hams cramped up on ghrs haha.
Chins warm-up with fat bar
DE Bench w/ Doubled up mini bands
135lbs w/ bands for 9 sets of 3
OH Grappler Press
Oh Band Ext w/ Light Bands
Iso Hammer Low Row
DB Shrugs+4 way neck+Shoulder horn
Notes: Good session, even faster on bench then before.
Pendlay Chest Supported Cambered Bar Rows
Notes: Good session. Hit a sticking point off the box then I fired my glutes and blasted it up. Some ppl just piss me off, im not gonna go into it here lol.
Nice Box Squat PR, Lou.
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.
Camber Bar Bench, about a 2-3 inch camber with a 1 board since I dont the have gut my partner does haha.
255x3, doing triples. Stopped here as it was pretty hard and I got 2 more weeks of this.
Incline DB Press
70x12 PR b 3 reps
Neutral Grip Cable Rows
Mini Band Pushdowns w/ Rope Face Pulls
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.
DE Box Squat with straight weight
Speed Sumo Pulls with monster minis
225 w/ bandsx8x1 Tore up my legs but form is getting better.
Notes: Tired, but fast session.
DE Bench with straight weight
135x9x3, 3 different grips
Grappler Oh Press
Oh Band Ext with light bands
Chest Supported Wide Grip T-bar rows
Incline DB Shrugs+4 way neck+External Pre-hab
Notes: Forgot to do cardio, oh well fast session. It felt like cardio anyways haha.
3-5-12-ME Squat/Deadlift, my 21'st bday too!
430x1 PR, it felt heavy but came up faster and easier then 425. Very happy with a PR regardless if its just 5lbs lol
135x15,20,20 PR for 2 sets of 20
Chest Supported Cambered Bar Pendlay Row
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.