Rob112^3...That means cubed guys. See what I did?

Sean1332 said:
You're good dude. Hit a big squat. Token bench token deadlift!
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Well I'm contemplating just shooting for like Christmas carnage or something. First broken bone ever so don't know how it will be. Just like MJ it's in the air lol
 
I need to come up with a game plan on how to program the coming weeks...and decide if I am gonna go tomorrow!?$)$? Duh Dah daaaaaaa!?!?$6(!$

Edit: any ideas welcome
 
SSB or false grip the squat bar.

Benching? I dunno, man.

Front squat or box squat until you can deadlift with straps at least.
 
Yea but like, I need a plan, man(bill and Ted voice).

I gotta figure out a progression/periodization plan. Hmmmmm


And no chest press machines at my gym

Edit: I don't care if I squat everyday. Just want a plan.
 
Use your phone booth and go back in time and leave yourself a note that says watch your hands... Other then that I got nothing

You'll just have to feel it out bro what u can and can't do u may find u can do more then u think
 
Duramaxhd said:
Use your phone booth and go back in time and leave yourself a note that says watch your hands... Other then that I got nothing

You'll just have to feel it out bro what u can and can't do u may find u can do more then u think
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Haha apparently they are making part three.

Sean1332 said:
Why can't you just continue doing what you're doing but with altered lifts?

Edit:
Smolov Junior
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You know Sean, you may be right. Just alter the exercises I can and maybe just add a little more volume if the day calls for 2 upper movements. Why not. It's only going to be like a monthish.

Thanks for talking some sense into me big guy.


And I finally can multi quote on phone. Yay
 
Chain suspended SSB GMs instead of deadlifts, SSB narrow stance low box squat instead of pulls. Try benching with an open hand maybe. I have a friend who benches 405 raw with a BMX shattered open hand, so it can be done.
 
herderdude said:
Chain suspended SSB GMs instead of deadlifts, SSB narrow stance low box squat instead of pulls. Try benching with an open hand maybe. I have a friend who benches 405 raw with a BMX shattered open hand, so it can be done.
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Ah good freaking call dude man. I completely forgot good mornings!

And I'll see what I can do like week 2 or so with pressing, but thanks for the tips, man. :thumbsup:
 
Oh man - sorry to hear about the finger! Speedy healing brother!
 
Sucks about the finger man, I'm a fan of squating a couple times a week at least. Just do what you can really. A lot of good ideas floating around here.
 
capo180 said:
Sucks about the finger man, I'm a fan of squating a couple times a week at least. Just do what you can really. A lot of good ideas floating around here.
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Thanks brother. Didn't do anything this week as work was pretty insane. Starting next week I'll get some sessions in. I have some ideas.

Thanks again capo
 
I think I lost all my gains. I gotta start over. Set my maxes back to what they were when I started lifting

115
95
135

Put a fork in me guys, I'm medium rare
 
Hahaha rob. You kill me dude. 2-3 weeks off wont kill you. Heck I do it regularly.
 
CountryLiftin said:
Hahaha rob. You kill me dude. 2-3 weeks off wont kill you. Heck I do it regularly.
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Dude, in like starting over. I will hit at least 3 reps with my maxes 4th week back. Extrapolate that! And I'll be up 20% in those lifts in 6 months. It's a cold world Country, and I forgot a jacket
 
Question, could the fact my squat stance is narrower than before have anything to do with my knee movement?

Just curious if anyone has thoughts on this.
 
rob112 said:
Question, could the fact my squat stance is narrower than before have anything to do with my knee movement?

Just curious if anyone has thoughts on this.
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You mean as far as how your knees are getting wonky? Could be you can't get your brain to think spread the floor with a narrow stance. My knees want to tick in almost all the time.

Daewoo Lanos mothafúcka
 
herderdude said:
You mean as far as how your knees are getting wonky? Could be you can't get your brain to think spread the floor with a narrow stance. My knees want to tick in almost all the time.

Daewoo Lanos mothafúcka
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I think I'm desperate to fix this since it is all I can work on right now lol

Pineapple Express y'all!
 
Sean1332 said:
Rob, my pull pull felt great after taking a month off because of my finger. No worries for you whatsoever!
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That's great news. I am hoping since it is only like a month that I can heal up and come back ready for some PRs
 
SSB squats
90 x 5
140 x 3
180 x 3
230 x 1
+belt
270 x 2
320 x 1@9
340 x 0
Lost position a little at the bottom. Plus a little rust. This gave me an idea of what I am working with.
-belt
270 x 2
+goodmorning
180 x 8 x 3
First time really doing this so just trying to get a feel here.

Felt good to be back. Just gotta start picking up steam in my arch nemesis specialty bar.

That's all guys. Probably going at it again tomorrow.
 
Nice stuff dude. For that GM, just imagine trying to touch the wall behind you with your ass the entire time. You'll be on your heals and you'll use the SSB as counterweight to avoid eating shît.
 
SSB pause squats
Bar x 4
140 x 3
180 x 3
230 x 3
250 x 2
+belt
270 x 3
320 x 1(this would be a paused PR with a regular barbell even)
Drop down
270 x 1
Not enough
+red micro around knees
230 x 6 x 2 with 30-40 second breaks(I watched the clock)
+failed squat looking goodmorning
180 x 5
200 x 3
230 x 2
230 x 3
Was trying to push back more but I have about a 4 inch ROM if I don't get a lot of knee bend and I also don't feel it as much in the hammys without the bend. I will work on pushing back bc I will be doing a lot of these.

Dave Hoff style Isometric holds
3 sets for 1 minute each. This was terrible. Video will explain it.
 
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Little notes
I don't think I will lose an ounce of back strength as my PC and core are rocked.

Also, unfortunately, my gym no longer does RPS meets because of my gym being slighted at comps and trash talk. Seems like the are doing USAPL, IPA, and USPA. If I do any RPS I just won't wear a gym shirt as I don't want crap calls...I'm already not that strong haha

It's crazy, all that drama Lilly talks about seems to be very real. Ridiculous.
 
Sean1332 said:
Good workout man.

Maybe bump your GM stance out a tad? I can't do it narrow for the life of me
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You know I was contemplating that, too. I'll give it a shot next time and see if that helps.

Thanks brother

Edit: just showered and I got freaking welts from that isometric hold on my hips...no pain no gain?
 
Just roll with it, boss. The way I see it, putting that SSB on your back and moving around any which way is gonna make something happen.
 
herderdude said:
Just roll with it, boss. The way I see it, putting that SSB on your back and moving around any which way is gonna make something happen.
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I'm hoping for some transfer here to my regular squat. Would be golden if it does!
 
the SSB is a MFer lol. nice squats though man. the loading of a barbell and SSB are obviously different, but it should transfer pretty well. It really does teach tightness too, as does heavy good mornings.
 
capo180 said:
the SSB is a MFer lol. nice squats though man. the loading of a barbell and SSB are obviously different, but it should transfer pretty well. It really does teach tightness too, as does heavy good mornings.
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Thank you sir, my upper back is even sore now lol
 
I like the iso belt squat. I was doing those and really externally rotating hard and spreading the floor and it got me good. You can march with it, too. That annihilates the hips.

You can always use chains with the SSb to keep your CNS primed for when you go back to straight bar. As we know, the bar is a mofo and you won't be able to use as much weight. But it's a real mofo and is fun in a sick way to load it up with ~25% chain weight. Duffin used the SSB and 2-300lbs of chains to prep for his 859, citing the reasons I mentioned above.
 
herderdude said:
I like the iso belt squat. I was doing those and really externally rotating hard and spreading the floor and it got me good. You can march with it, too. That annihilates the hips.

You can always use chains with the SSb to keep your CNS primed for when you go back to straight bar. As we know, the bar is a mofo and you won't be able to use as much weight. But it's a real mofo and is fun in a sick way to load it up with ~25% chain weight. Duffin used the SSB and 2-300lbs of chains to prep for his 859, citing the reasons I mentioned above.
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Interesting. I did use chains to overload the bar a couple weeks ago. The other reason it will be a little lower is no wraps. I will definitely get some chains involved. One thing is, that bar is much harder, I was super close to 340 wrapless with it, which I do want to go for again in a couple weeks, and if I can get that wrapless, if think that would bode well for possible PRs as I haven't done more than a double at 350 wrapped(granted I haven't tried in a long time).

Anywho, yea those ISOs are rough. I didn't try moving. I will though. It made my glutes shaky and welted my hips haha.
 
Can someone explain the feet on plates thing to me in the squat? I am now curious if I am understanding this wrong.

I was reading answers about squats CWS did today on the gram(of course I missed it, dad stuff) and he got me questioning my understanding.

He said
"Focus on screwing your feet into the floor(externally rotating them like you are standing on plates and trying to twist them out) while you squat."

Now I think screw the feet in means toes towards the body, but reading this it sounds like out. Which could make me an asshat.
 
Rotate outwards (external). This will cause you to "grip the floor" and gain tension in the hips. An effect from it will also be your knees opening. Duffin said "twist the floor" CWS and most say "screw in"

Either way, rotate outwards which will cause your hips to externally rotate and then squeeze your glutes.

Think of it was breaking the bar while benching. Break it, spread it, whatever-it's externally rotating and creating tension.
 
Sean1332 said:
Rotate outwards (external). This will cause you to "grip the floor" and gain tension in the hips. An effect from it will also be your knees opening. Duffin said "twist the floor" CWS and most say "screw in"

Either way, rotate outwards which will cause your hips to externally rotate and then squeeze your glutes.

Think of it was breaking the bar while benching. Break it, spread it, whatever-it's externally rotating and creating tension.
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Thanks Sean, I realized I was twisting feet in, and knees out. When I hear screw in I picture internal. Hopefully this fix and some glute activation helps some squat action. After my day...two weeks lol...I'm ready to squat again tomorrow.

Thanks again big dawg!
 
rob112 said:
Thanks Sean, I realized I was twisting feet in, and knees out. When I hear screw in I picture internal. Hopefully this fix and some glute activation helps some squat action. After my day...two weeks lol...I'm ready to squat again tomorrow. Thanks again big dawg!
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Damn! Well that solves a fûck load of problems right there!

It'll definetly give you more Glute activation, and hopefully you'll see less valgus.

But....don't over think it.
 
Sean1332 said:
Damn! Well that solves a fûck load of problems right there!

It'll definetly give you more Glute activation, and hopefully you'll see less valgus.

But....don't over think it.
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Yea I muffed the **** out of that haha

And noted!
 
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