Liftandswim's Log

liftandswim said:
Weak mid-bad and/or poor front squat technique are the likely culprits there
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I have to go through my YouTube history and find some FS videos someone posted in here. I think it's how I sit back.
 
I don't know what it is about the article, but it rubs me the wrong way. The ratios are different for everyone, and so are the exercises that matter. CWS quit on front squats because posture was the limiting factor, not quads or upper back. He's the #1 guy I think of when I think quad squatter, his fronts are like 60% of his max, and he didn't do them for years. He's found the exercises that make him better, and that's what's up.
 
herderdude said:
I don't know what it is about the article, but it rubs me the wrong way. The ratios are different for everyone, and so are the exercises that matter. CWS quit on front squats because posture was the limiting factor, not quads or upper back. He's the #1 guy I think of when I think quad squatter, his fronts are like 60% of his max, and he didn't do them for years. He's found the exercises that make him better, and that's what's up.
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Oh, I don't doubt that all of it is largely irrelevant. I just posted it because it's fun.

And there's several videos of CWS basically saying "stop telling me how to squat I know how to squat, and that is with my quads and a relatively forward knee angle" so I agree with you there.

I don't do front squats because my quads are weak (because, relatively speaking, they're not), I do them because I like them and want to be good at them.

And you have to look at the author of the article. He's written countless articles on T-nation, many of which I disagree with, so there's that too.
 
liftandswim said:
Oh, I don't doubt that all of it is largely irrelevant. I just posted it because it's fun.

And there's several videos of CWS basically saying "stop telling me how to squat I know how to squat, and that is with my quads and a relatively forward knee angle" so I agree with you there.

I don't do front squats because my quads are weak (because, relatively speaking, they're not), I do them because I like them and want to be good at them.

And you have to look at the author of the article. He's written countless articles on T-nation, many of which I disagree with, so there's that too.
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Thibadeau is good for guys who have the T-Nation mindset. They wanna be stronger and more jacked and leaner all at the same time. When you get a very specific goal in mind, then you look more toward specialists. But there is almost always something of value to be gleaned from each article we read.
 
liftandswim said:
Lol'd @ T-nation mindset. Spot on description
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Dude, one of my training partners reads every article on TN like it's the gospel of Paul. Then I have to reprogram him or teach him how to turn an ugly ass KB Swing into an actual KB Swing or whatever. And he gets fired up about each and every article. Like, calm down, articles come out every day, but the real secrets to gains have been known for 50+ years!
 
I love that site, but there are some dumb articles on there...like the one on ramping up weights recently. Butttt to be fair it could be geared towards newbs, which is fine and respectable.

The whole thing essentially was, don't start at a top weight. Warm up by making appropriate weight jumps.
 
rob112 said:
I love that site, but there are some dumb articles on there...like the one on ramping up weights recently. Butttt to be fair it could be geared towards newbs, which is fine and respectable. The whole thing essentially was, don't start at a top weight. Warm up by making appropriate weight jumps.
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Lol I saw that. There diet/nutrition articles are lackluster too.
 
2/28

Week 10, Day 6

Squat
275x2
275x2
275x2

Bench
225x2
225x2
225x2

Weighted Chin-Ups
+45x8
+45x8
BWx14

Tricep Pushdown
3x15
superset
Cable Curl
3x15

Nothing to report.

Stay strong AM.
 
And now I might be getting sushi for lunch...depends what the girlfriend wants. I usually let her decide because I'll eat anything (and I mean anything). She's a picky eater.
 
Hit up 45 minutes of LISS on the bike and some mobility/stretching. Had time to kill and wanted to loosen up a bit for tomorrow's session.
 
3/3

Week 11, Day 2

Squat
295x3
335x3
380x3
420x1+ (3, taped) PR Invalid Link Removed
365x3
365x3

Bench
250x4
250x4
250x4
250x4
250x4

CGBP
225x5
225x5

Weighted Pull-Ups
+25x8
+25x8
+25x8
then lat pulldown drop-set

Tricep Pushdown
75 total
superset
Cable Curl
3x10

Overhead Extensions
2x15
superset
Hammer Curl
2x15

Thoughts:

AM weight 203.8.

Felt good today. Top set was a PR with 1, maybe 2 reps in the tank.

Assistance work left me fried. Only have about 300 calories in me today so far. Poor planning on my part.

Comments and critiques welcomed, as always.

Stay strong AM.
 
liftandswim said:
3/3

Week 11, Day 2

Squat
295x3
335x3
380x3
420x1+ (3, taped) PR Invalid Link Removed
365x3
365x3

Bench
250x4
250x4
250x4
250x4
250x4

CGBP
225x5
225x5

Weighted Pull-Ups
+25x8
+25x8
+25x8
then lat pulldown drop-set

Tricep Pushdown
75 total
superset
Cable Curl
3x10

Overhead Extensions
2x15
superset
Hammer Curl
2x15

Thoughts:

AM weight 203.8.

Felt good today. Top set was a PR with 1, maybe 2 reps in the tank.

Assistance work left me fried. Only have about 300 calories in me today so far. Poor planning on my part.

Comments and critiques welcomed, as always.

Stay strong AM.
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Looks good man. Why do you break the hips then drop?
 
Thanks.

And can't remember where I picked it up exactly. Some PL'er recommended trying it on YouTube, I believe. Pretty certain bolt10 does it too. Just like how it feels. Think it's bad?
 
SweetLou321 said:
I dont think its bad at all. But i could see it getting harder and harder to control on true 1rms.
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Mhm, I've experienced this. As the weight gets heavier, if I don't brace hard enough or shoot the hips back too far, I'll just kinda fall into the hole. Couldn't hurt to play around with it. Thanks, Lou.
 
liftandswim said:
Mhm, I've experienced this. As the weight gets heavier, if I don't brace hard enough or shoot the hips back too far, I'll just kinda fall into the hole. Couldn't hurt to play around with it. Thanks, Lou.
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Id personally just do whatever you do with max weights at all percents. All about practice.
 
2/5

Week 11, Day 4

Deadlift
330x3
375x3
425x3+ (5, no taped) PR
405x1...called it, hamstring.
...with the current state of my hamstring I'm able to hit my work sets, but anything after that is too much. I'll have to see what I can add to keep the volume on the PC up. Thinking GMs should do the trick.

Press
155x4
155x4
155x4
155x4
155x4
155x4
155x4
155x4

Barbell Rack Row
(strict as hell)
155x12
165x10
175x8

Face Pulls
100 total
superset
Cable Lateral Raises
3x15

Weighted Back Extensions
(1 count hold at top)
+45x15
+45x15
+45x15
 
To add, I don't know much about how your program is set up, but I find that the thing that hits my PC the hardest is correctly performed box squats.

You might not like to squat on DL day though.
 
CincyKiller45 said:
To add, I don't know much about how your program is set up, but I find that the thing that hits my PC the hardest is correctly performed box squats. You might not like to squat on DL day though.
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Yeah, I really don't want to add another day of squatting. I'm already squatting 2-3 times a week depending on the week. That said, I plan on implementing box squats next training cycle! I've read they destroy the PC, can't wait to see what they do for me.

And thanks! Top set was an RPE 9 or so. Goal is to pull 520+ in week 20. Although I'll be happy with any PR I'm able to snag. We shall see.
 
Duramaxhd said:
Nice pr and holy presses man that a lot
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What he said.

But yeah GMs are one of my favs for the PC, I usually do em on squat day though. Deads are the hardest for me too as far as volume goes. Once I hit my top set I'm pretty much toast. That's probably more technical / mental than physical but whatever.
 
capo180 said:
Deads are the hardest for me too as far as volume goes. Once I hit my top set I'm pretty much toast. That's probably more technical / mental than physical but whatever.
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Likely a mixture of all three. Anything above 80% after my top set feels like 3RM weight. Sucks.

Squats are nowhere near as bad.
 
One thing I would consider with the amount of volume you already do is something low stress, like leg curls. Westside is famous for their ankle weight leg curl routine, where you put those little granny walking ankle weights on and do 100 a day. You could modify it and do dumbbell leg curls or use a leg curl machine. That way you get volume and hypertrophy without cutting into recovery. You'd be surprised what a hundred light reps 3-6 times a week can do for you.
 
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