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    Quote Originally Posted by Iron_Will View Post
    How far do you think i could get? In terms of winning against everyone?
    Not far. As said many, many times, your technique is freaking awful and you will get injured at some point. Plus, there aren't many squat only competitions and your template is incomplete for the 3 main lifts.
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    Quote Originally Posted by Iron_Will View Post
    How far do you think i could get? In terms of winning against everyone?
    Depends on what fed your compete in. The apf raw records at 181lbs is a 550 squat, 363 bench, and 588.5 deadlift with a 1507 total. It all depends on your other lifts. Since powerlifting is a 3 lift sport.
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    Quote Originally Posted by Rodja View Post
    Not far. As said many, many times, your technique is freaking awful and you will get injured at some point. Plus, there aren't many squat only competitions and your template is incomplete for the 3 main lifts.
    To my knowledge there or no squat only comps, he would have to go full power and take token lifts in the other two.
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    Quote Originally Posted by SweetLou321 View Post
    Depends on what fed your compete in. The apf raw records at 181lbs is a 550 squat, 363 bench, and 588.5 deadlift with a 1507 total. It all depends on your other lifts. Since powerlifting is a 3 lift sport.
    is that with gear (knee wraps/suit)? If so i think everything would be over other than deads. Which would take some time to develop.
    http://anabolicminds.com/forum/workout-logs/193693-lifting-heavy-every.html
    MY LOG ABOVE^^^ Yes i Squat heavy every single day. Come see how it works out!
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    Quote Originally Posted by Rodja View Post
    Not far. As said many, many times, your technique is freaking awful and you will get injured at some point. Plus, there aren't many squat only competitions and your template is incomplete for the 3 main lifts.
    how is my technique awful? My deadlift is not great. But my squat i have everything in check. The only thing is my upper back and hammys need work which is the reason i start leaning forward. considering i was doing a MAX attempt. Lets see your max attempt. please. Show me. Im sure your form is ****ing flawless.
    http://anabolicminds.com/forum/workout-logs/193693-lifting-heavy-every.html
    MY LOG ABOVE^^^ Yes i Squat heavy every single day. Come see how it works out!
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    Quote Originally Posted by Iron_Will View Post
    is that with gear (knee wraps/suit)? If so i think everything would be over other than deads. Which would take some time to develop.
    APF raw is just, raw, no knee wraps or suit
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    Quote Originally Posted by Iron_Will View Post
    how is my technique awful? My deadlift is not great. But my squat i have everything in check. The only thing is my upper back and hammys need work which is the reason i start leaning forward. considering i was doing a MAX attempt. Lets see your max attempt. please. Show me. Im sure your form is ****ing flawless.
    In terms of powerlifting everything from your set up to walk to rep is bad. There is so much that needs to be changed to become a great powerlifter in terms of squating. Which is what rodja is refering to i believe. I could be wrong, however I dont oly squat so I cant comment on that type of lift. The two are different.
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    Quote Originally Posted by Iron_Will View Post
    how is my technique awful? My deadlift is not great. But my squat i have everything in check. The only thing is my upper back and hammys need work which is the reason i start leaning forward. considering i was doing a MAX attempt. Lets see your max attempt. please. Show me. Im sure your form is ****ing flawless.
    Your upper and lower back round, your glutes disappear at the bottom, your knees shoot forward, and your weight shifts throughout the movement.

    There's obvious weakness in your core, glutes, and hamstrings and that's all that can be seen from that particular angle. There could be more as you can't see your feet and if your knees are moving inward.
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    Quote Originally Posted by SweetLou321 View Post
    In terms of powerlifting everything from your set up to walk to rep is bad. There is so much that needs to be changed to become a great powerlifter in terms of squating. Which is what rodja is refering to i believe. I could be wrong, however I dont oly squat so I cant comment on that type of lift. The two are different.
    ya. whatever. Its different though. I think hes mad at me for putting this log up or something. Seems like he has a bad hate towards me. Also i think walking it out further is harder. I do it so if i drop it it can roll behind me. Also if my back bent too far forward you never know. I don't want to bar to hit the rack and bounce back at my knees. Trust me. i know its dangerous and i have dropped it before , but i know what im doing.
    Quote Originally Posted by SweetLou321 View Post
    APF raw is just, raw, no knee wraps or suit
    oh. well im close on squat and the bench is pause correct? if so im under by probably 30lbs.
    http://anabolicminds.com/forum/workout-logs/193693-lifting-heavy-every.html
    MY LOG ABOVE^^^ Yes i Squat heavy every single day. Come see how it works out!
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    Quote Originally Posted by Iron_Will View Post
    ya. whatever. Its different though. I think hes mad at me for putting this log up or something. Seems like he has a bad hate towards me. Also i think walking it out further is harder. I do it so if i drop it it can roll behind me. Also if my back bent too far forward you never know. I don't want to bar to hit the rack and bounce back at my knees. Trust me. i know its dangerous and i have dropped it before , but i know what im doing.

    oh. well im close on squat and the bench is pause correct? if so im under by probably 30lbs.
    Ok well I understand why you walk out so far BUT there are still changes that need to be made, and rodja has pointed some out as well. And hes not mad at you, its immature to think so. He is a very bright man who has helped me many times. I suggest listening to him and drop the attitude. He can and will help you if you allow him too. And yes the bench is paused. However a meet is a totally different environment from training and you numbers may or may not produce at one. That is the beauty of comps vs gym lifts. Once you compete no one cares what your gym lifts are, its all about your meet lifts from then on.
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    Quote Originally Posted by SweetLou321 View Post
    Ok well I understand why you walk out so far BUT there are still changes that need to be made, and rodja has pointed some out as well. And hes not mad at you, its immature to think so. He is a very bright man who has helped me many times. I suggest listening to him and drop the attitude. He can and will help you if you allow him too. And yes the bench is paused. However a meet is a totally different environment from training and you numbers may or may not produce at one. That is the beauty of comps vs gym lifts. Once you compete no one cares what your gym lifts are, its all about your meet lifts from then on.
    To elaborate, I've been at meets that take 8-10 hours to complete. It's more of a mental grind than a physical grind in a meet.
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    Quote Originally Posted by Rodja View Post
    To elaborate, I've been at meets that take 8-10 hours to complete. It's more of a mental grind than a physical grind in a meet.
    Exactly. At the meet I just did i was lifting from 9:30ish am to 4:00ish pm. That was a long day and most of my numbers produced outside of the bench. 9 max attempts in about 8 hrs. Totally new world.
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    Quote Originally Posted by SweetLou321 View Post
    Exactly. At the meet I just did i was lifting from 9:30ish am to 4:00ish pm. That was a long day and most of my numbers produced outside of the bench. 9 max attempts in about 8 hrs. Totally new world.
    I equate the first meet to the first fight. There's so many variables to the equation that you really just need to take it as learning experience and maintain modest goals, especially if you have a big weight cut involved.
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    Keep in mind that those lifts are APF only. There are quite a few feds out there, and you'll be more competitive in certain ones. As far as American records go, drug tested raw 181 is: 601sq, 468b, 766dl, 1575t.

    Even close to that and you'll be competitive in most feds.
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    Quote Originally Posted by Rodja View Post
    I equate the first meet to the first fight. There's so many variables to the equation that you really just need to take it as learning experience and maintain modest goals, especially if you have a big weight cut involved.
    exactly
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    Quote Originally Posted by mattsams89 View Post
    Keep in mind that those lifts are APF only. There are quite a few feds out there, and you'll be more competitive in certain ones. As far as American records go, drug tested raw 181 is: 601sq, 468b, 766dl, 1575t.

    Even close to that and you'll be competitive in most feds.
    Not a lot of federations are drug tested and the "careers" of raw lifters are very short. People think that gear only adds pounds to lifts, but it also adds years of competitive lifting.
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    Quote Originally Posted by mattsams89 View Post
    Keep in mind that those lifts are APF only. There are quite a few feds out there, and you'll be more competitive in certain ones. As far as American records go, drug tested raw 181 is: 601sq, 468b, 766dl, 1575t.

    Even close to that and you'll be competitive in most feds.
    right but i will just pulling up one fed as an example
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    Quote Originally Posted by Rodja View Post
    Not a lot of federations are drug tested and the "careers" of raw lifters are very short. People think that gear only adds pounds to lifts, but it also adds years of competitive lifting.
    YES
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    Quote Originally Posted by Rodja

    Not a lot of federations are drug tested and the "careers" of raw lifters are very short. People think that gear only adds pounds to lifts, but it also adds years of competitive lifting.
    Good point. That takes things to: 650, 556, 791, 1700. And the latter is a fair point as well. I know I've graduated to a knee sleeve for tendonosis (result of a limb length imbalance), but I imagine I'll have to get wraps one of these days to keep trucking at heavier weight.

    Quote Originally Posted by SweetLou321
    right but i will just pulling up one fed as an example
    Gotcha. Just wanted to provide him a shoot for the stars (intelligently) example too. :-)
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    anyways it was just a thought. I might do it someday, but most likely im still thinking about playing football. How does my routine look on the first page THIRD post?
    http://anabolicminds.com/forum/workout-logs/193693-lifting-heavy-every.html
    MY LOG ABOVE^^^ Yes i Squat heavy every single day. Come see how it works out!
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    Quote Originally Posted by Iron_Will View Post
    SWEETLOU321 READ BELOW THIS
    MONDAY:
    Squat (455x3) (91% of MAX)
    SELECTION #1: Front Squats or Power Lunge variation (Jumps, Step ups, Sprints, Backpedaling)
    SELECTION #2: Bench Press or Dips
    ASSISTANCE: GRIP (Crushing + Pinching + Wrist/Forearm) + Pull ups

    TUESDAY
    Squat (455x3) (91% of MAX)
    SELECTION #1: Good Morning or Zercher Squats
    ASSISTANCE: Farmers walks

    WEDNESDAY:
    Squat (455x3) (91% of MAX)

    THURSDAY:
    Squat (455x3) (91% of MAX)
    SELECTION #1: Front Squats or Power Lunge variation (Jumps, Step ups, Sprints, Backpedaling)
    ASSISTANCE: Bicep Curls (any variation) + Neck Harness

    FRIDAY:
    Squat (455x3) (91% of MAX)
    SELECTION #1: Good Morning or Zercher Squats
    SELECTION #2: Bench Press or Dips
    ASSISTANCE: GRIP (Crushing + Pinching + Wrist/Forearm) + Pull ups

    SATURDAY:
    OFF

    SUNDAY:
    Squat (RE-MAX) (FIGURE OUT NEW 91%) (RE START MONDAY THROUGH FRIDAY)
    __________________________

    *** Make sure your alternating the SELECTION 1 and 2 exercises. For example: good morning on Tuesday. Zercher Squats on Friday...
    *** Stretching to be done after each workout.
    *** Progress never stops.
    __________________________

    EXPLANATION OF EACH LIFT:
    Good Morning: 2 sets of 2
    Zercher Squats: 2 sets of 2
    Front Squats: 2 sets of 2
    Power Lunge variations: Pick 2 total variations. progress on either reps/weight/time. Do not kill yourself.
    Bench Press: 3 sets of 2
    Dips: 3 sets of 4
    Bicep curls: 2 sets of 8 with any exercise
    GRIP: Work for no longer than 15-20 minutes. don't kill yourself
    Pull-ups: 2 sets of 6-8
    Farmers walks: 3 sets of walks total
    Neck Harness: 2 sets of 12-15







    ______________________________ ______________________________ _
    GUYS I THINK THIS IS THE PROGRAM IM GONNA DO. LET ME KNOW WHAT YOU THINK. IM THINKING THIS IS THE ONE.

    Thing is, im not sure if 93% is to much or not enough. Granted the other exercises are going to help my squat like you guys said because it will improve my weaknesses. But should i increase or decrease the squat percentage. Maybe go down to 90% or up to 95% (which i think is to much..95% for 5 days straight is imo, reason is because of all the assistance work)
    Your a funny guy.

    Pull-ups are not the best lift to help your bench. Rows would be since they hit your back in the same plain as bench. And pull-ups cause internal rotation of the shoulder so again rows would be better as the primary lat movement. Not to mention most powerlifters agree that rows help their totals more then pull-ups. Also make sure you got some good prehad, warm-ups, and restoration drills to maintain your joint health and recover as best as possible. And of course to help remain injury free.
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    Quote Originally Posted by SweetLou321 View Post
    Your a funny guy.

    Pull-ups are not the best lift to help your bench. Rows would be since they hit your back in the same plain as bench. And pull-ups cause internal rotation of the shoulder so again rows would be better as the primary lat movement. Not to mention most powerlifters agree that rows help their totals more then pull-ups. Also make sure you got some good prehad, warm-ups, and restoration drills to maintain your joint health and recover as best as possible. And of course to help remain injury free.
    would pull ups be better for an athlete or no? in your opinion. Also yes. i will be stretching a lot. And warming up good.
    http://anabolicminds.com/forum/workout-logs/193693-lifting-heavy-every.html
    MY LOG ABOVE^^^ Yes i Squat heavy every single day. Come see how it works out!
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    Quote Originally Posted by Iron_Will View Post
    would pull ups be better for an athlete or no? in your opinion. Also yes. i will be stretching a lot. And warming up good.
    No simply bc to maintain healthy shoulders there has to be a balance between your internal and external rotators and since your routine leaves lil room for special lifts ill stick with my suggestion of rows over pull-ups.
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    Quote Originally Posted by SweetLou321 View Post
    No simply bc to maintain healthy shoulders there has to be a balance between your internal and external rotators and since your routine leaves lil room for special lifts ill stick with my suggestion of rows over pull-ups.
    ok ill do rows instead. thank you
    http://anabolicminds.com/forum/workout-logs/193693-lifting-heavy-every.html
    MY LOG ABOVE^^^ Yes i Squat heavy every single day. Come see how it works out!
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    Re: your new program

    You can push a car in place of a prowler.

    Suggest adding some glute activation work. Some glute-hip bridges or pull throughs will really help improve your squat and dead lift.

    Br
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    Quote Originally Posted by ZiR RED View Post
    Re: your new program

    You can push a car in place of a prowler.

    Suggest adding some glute activation work. Some glute-hip bridges or pull throughs will really help improve your squat and dead lift.

    Br
    Zir Red! which program are you talking about? the one on the first page of this post or the other one i made another post in the training forum?

    and are you talking about these? if so, i never would have thought of that. deff adding these.
    http://anabolicminds.com/forum/workout-logs/193693-lifting-heavy-every.html
    MY LOG ABOVE^^^ Yes i Squat heavy every single day. Come see how it works out!
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    I love those bridges. I typically do them from the floor, but they've helped my glutes and lower back a ton.
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    I've read about those at least ten times, but I think I might start doing them myself, too. I think I need more than GHR to hit the gluts so that I start remembering them during the squat.
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    Quote Originally Posted by Torobestia View Post
    I've read about those at least ten times, but I think I might start doing them myself, too. I think I need more than GHR to hit the gluts so that I start remembering them during the squat.
    You may really like doing Bulgarian split squats then. When I started doing them, I couldn't sit down very easily. My glutes were more sore than they've ever been.

    You can do them with your forward foot elevated on a platform too, so that you can get even more depth. They are a brutal assistance excercise, especially if done with walking barbell lunges.

    Recently I've started hitting the GHR hard, multiple times per week, weighted for fewer reps and unweighted for high reps. I'm going to pick up ankle weights this weekend as well, since I want to start doing weighted leg curls. All it takes are 5 pound weights on each ankle, hang off the edge of your bed and do 100 leg curls per side, everyday before bed. Will only take up 10min of time or so. Read this tip on T-Nation I think.
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    Quote Originally Posted by Iron_Will View Post
    Zir Red! which program are you talking about? the one on the first page of this post or the other one i made another post in the training forum?
    Your newest program ideas. And yes, that is the exercise.

    Br
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