Jswain's training log for powerlifting

SkRaw85 said:
That’s a cool floor press setup
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I usually just have the band doubled over when I do the standard press but the bar was deloading completely off the bands at the bottom on floor press so i either had to do this or quad them over and back which I thought might be a little too much AR. So this is what I went with!

Humble said:
Subbed for inspiration! You’re pushing some heavy weights, man! Well done!

Safe strength works for me. You’re in another league, but at age 61 I have to do lifts that don’t hurt. 1 rep personal records are off the table. I’m jealous.

Good luck!
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Welcome! Its humbling to see that someone would use this long as inspiration, I feel like I've kind of been half assing it as well as my consistency in getting into the gym. If youre looking for more inspiration there are a bunch of guys around here with logs that youre bound to stumble upon at some point - some around your age and ive seen them say the same things about pushing their strength. Still hitting the gym and doing what you can at 61 is inspirational in its own right!
 
Nice work! Bands rigging seemed perfect on the floor press for the effort level.

Hopefully you will be in a safe strong spot with the bar not cranked down your back. Already moving with 3 wheels so that’s a great place to start from!
 
Humble said:
Subbed for inspiration! You’re pushing some heavy weights, man! Well done!

Safe strength works for me. You’re in another league, but at age 61 I have to do lifts that don’t hurt. 1 rep personal records are off the table. I’m jealous.

Good luck!
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I train with a 71 year old woman almost every session and she will take a 1RM at times- they key is, just like you said, safe strength. You have to be smart and incremental, and be mindful of overall volume. Listening to your body becomes #1, so you can enjoy the work without hurting yourself. Also not training hard too many times per week, but moving and doing light recovery work often.
 
Hyde said:
Nice work! Bands rigging seemed perfect on the floor press for the effort level.

Hopefully you will be in a safe strong spot with the bar not cranked down your back. Already moving with 3 wheels so that’s a great place to start from!
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I thought so too, that video was the first set to check on the speed so after watching it i thought i was good to go right there. But i dont have much experience with dedicated DE work so im glad to know I was on point with it.

Thats the plan...i sort of want to switch to olys to see if itll help even further but i only have those 0.75" ones, i'd really like to try some of the adidas powerlifts before I spent the cash on them if I were to do that. Ive tried switching to olys before and it never really goes the way I envision lol. But maybe with the bar placement it will be different this go around (if i decide to experiment again).
 
Well I am hip dominant and flat-footed, with good ankle mobility naturally - any amount of heel ends up just working against me I have found. If you feel comfortable squatting barefoot, heels probably aren’t for you.
 
Hyde said:
Well I am hip dominant and flat-footed, with good ankle mobility naturally - any amount of heel ends up just working against me I have found. If you feel comfortable squatting barefoot, heels probably aren’t for you.
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I feel like my Reebok CrossFit Nano’s have just the sliiiightest heel to them, like a tilt barely really. I love them for front squat and they are very grippy and excellent for moving events to boot.
 
Hyde said:
Well I am hip dominant and flat-footed, with good ankle mobility naturally - any amount of heel ends up just working against me I have found. If you feel comfortable squatting barefoot, heels probably aren’t for you.
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Hyde said:
I feel like my Reebok CrossFit Nano’s have just the sliiiightest heel to them, like a tilt barely really. I love them for front squat and they are very grippy and excellent for moving events to boot.
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Thats what seems like always happens for me too, i always seem to end up getting dumped forward which never happens in flats, if anything i end up falling backwards every so often (rarely). In theory it always seems like itd help keep a more vertical torso but it never seems to actually help, so probably best to keep the additional moving parts to a minimum for the time being.

I have those reebok high tops still, they are completely flat but youre right the grip is phenomenal on them. I bought some reebok low top xfit shoes like 5 years ago when I first started lifting and i did like them as well.
 
W10d1

•DE 18" Box Sq (with power bar, mid bar)
205x2x8

Just trying to put more work in with the bar placement to get acclimated.

•HE trap deads
Vs pro avg doubled
390x4x3@7/7/7

Deads didnt feel too good today. Just didnt have much explosiveness.

•RE db floor press
80x10x3 @6...

•Cable row (wide, pron grip)
Was on a different cable station than usual and the weights didn't correspond with what I normally do (able to do more plate weight in this station) so I just did 3x12 and 2x8 at moderate intensity - i didnt even record what weights I used.
 
W10d2

•DE Conv DL
335x1x9

•HE Comp BP
45135/185/215x5
245x3
245x1
280x1@6
305x1@7
325x1@8
[email protected] -> off my chest when I really turned my leg drive on 100% the front of the bench raised up about a quarter of an inch, tilting the head downward (the benches are on wheels and have pegs sticking out to the sides and attach to the power rack via little notches in the side of the base). It may not seem like much but when you're trying to push 340lbs off you its a tad startling when your base starts tipping backwards haha. I think this wouldve been a fairly smooth @9 if that hadnt of happened.

280x3x3@8/7.5/8

•RE RFE Split Sq
70x10x3

Ss/

•NG cable low row with Mag grip attachment
160x15x4

On my left, I have been having some tingling in my ulnar nerve distribution and my tricep has been spasming several times throughout the day probably for about 2.5 weeks now. I think the brachial plexus is getting caught up underneath my left pec minor which is causing some irritating radicular symptoms downstream. I'm not positive if I also have a little cubital tunnel syndrome going on (ulnar nerve entrapment in the cubital tunnel in the medial elbow) or if its just the pec minor (neurogenic pec minor syndrome). After looking at the brachial plexus again it seems like there is most likely two things going on because of the way the trunks pass between the scalenes then split into the divisions, the same trunk probably wouldnt cause symptoms in both areas.

Either way, im gonna start doing some pec minor stretches at home and will see what i can figure for the nerve entrapment. It might be time for me to take a few weeks off from barbell benching if i cant calm it down.
 
jswain34 said:
W10d2

•DE Conv DL
335x1x9

•HE Comp BP
45135/185/215x5
245x3
245x1
280x1@6
305x1@7
325x1@8
[email protected] -> off my chest when I really turned my leg drive on 100% the front of the bench raised up about a quarter of an inch, tilting the head downward (the benches are on wheels and have pegs sticking out to the sides and attach to the power rack via little notches in the side of the base). It may not seem like much but when you're trying to push 340lbs off you its a tad startling when your base starts tipping backwards haha. I think this wouldve been a fairly smooth @9 if that hadnt of happened.

280x3x3@8/7.5/8

•RE RFE Split Sq
70x10x3

Ss/

•NG cable low row with Mag grip attachment
160x15x4

On my left, I have been having some tingling in my ulnar nerve distribution and my tricep has been spasming several times throughout the day probably for about 2.5 weeks now. I think the brachial plexus is getting caught up underneath my left pec minor which is causing some irritating radicular symptoms downstream. I'm not positive if I also have a little cubital tunnel syndrome going on (ulnar nerve entrapment in the cubital tunnel in the medial elbow) or if its just the pec minor (neurogenic pec minor syndrome). After looking at the brachial plexus again it seems like there is most likely two things going on because of the way the trunks pass between the scalenes then split into the divisions, the same trunk probably wouldnt cause symptoms in both areas.

Either way, im gonna start doing some pec minor stretches at home and will see what i can figure for the nerve entrapment. It might be time for me to take a few weeks off from barbell benching if i cant calm it down.
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I used tonlift at a gym that had the same benches that slid into the power rack and had the same thing happen to me above 315# i know how that feels lol
 
christ83189 said:
I used tonlift at a gym that had the same benches that slid into the power rack and had the same thing happen to me above 315# i know how that feels lol
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Lol yah man its a tad startling. I finally used my brain and put 2.5 plates under the head of the bench to not allow it to tip back on me.
 
Friday's lifts:

•DE Floor Press
135 vs pro lights triangled x3x8

•Mid Bar Sq
215x5x5 @6/5/4/6/6

Videos of 2nd and 3rd sets. All sets except the 3rd were with the neoprene belt, not my power belt. I dont know how to brace without a power belt and that needs to be fixed. Going beltless for squats for a while until i feel like i have addressed it. You can see how much more active my anterior core is with my belt on vs without it. My rib cage is flared until i put the loose belt on and use it to cue my bracing. Im gonna take away box squats on my DE and just keep them as beltless mid bar squats too. More reps more better.

•SL RDL
85x10x3

Ss/

•1/2 kneeling unil cable pronated row
100x12x5

•banded dead bug
2x8 vs monster mini

Videos of the two sets alluded to above:

Beltless
Invalid Link Removed

Loose belt
Invalid Link Removed

Let me know if you guys see anything else!
 
Today:

•DE squat (mid bar)
Beltless
215x2x8 -> i do not feel comfortable descending into the hole at all right now.

•Front Squat Holds
215x 15s, 30s

•HE Trap Bar DL
Vs doubled pro avg bands
135/185/225/275/315x5
365x3
+ belt
405x3x3@6/8/6.5

•RE DB floor press
70x5 WU
90x8x4

Ss/

•seated wide pron grip, high row
Used the same station as last week
180x12x3
210x8x2

Yesterday I was watching some videos of when I used to dominate 495 on a sleeved squat, not sure how to explain it but its almost unbelievable for me knowing im the same guy that was doing that when I watch those videos then the ones from yesterday's post. Just gonna keep at it.
 
I often train in reebok flat trainers myself. However lately my knee and foot issues have made it uncomfortable without some sort of wedge. My Oly shoes are shorter than most oly shoes already too. I think they only have 1/2 inch maybe even a little less but they really help my fronts and high bar.
 
18” Boxsquat will feel and look night & day different from a free squat to depth. I have only squat 2-3x at all since coming off the box after 11 weeks on it and I am noticing if I sit back like on the box then my freesquat ends up high and I fold over, but if I focus on just descending down through the hips I can stay more vertical and get deeper.
 
MrKleen73 said:
I often train in reebok flat trainers myself. However lately my knee and foot issues have made it uncomfortable without some sort of wedge. My Oly shoes are shorter than most oly shoes already too. I think they only have 1/2 inch maybe even a little less but they really help my fronts and high bar.
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Hyde said:
18” Boxsquat will feel and look night & day different from a free squat to depth. I have only squat 2-3x at all since coming off the box after 11 weeks on it and I am noticing if I sit back like on the box then my freesquat ends up high and I fold over, but if I focus on just descending down through the hips I can stay more vertical and get deeper.
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When I watch those videos it doesn't really appear to me that I am restricted at my ankles. Like ive said, id probably try out a shoe with a slight wedge to them, like the Adidas powerlifts or something of the like, but i dont wanna buy them right now so onward with flats I go. I definitely dont think I need a 3/4" wedge the wei-ruis i own have to them. Hyde, i think thats part of my problem too actually now that I think on it a little harder. When i think about sitting back with my hips (i think) thats when my left lumbar/SI feels more unstable and touchy. Ill pay a bit more attention to that sunday when I squat.
 
Week 11 day 2

•DE Conv DL
345x1x9

•HE comp bp (pinky on ring) (x1@8; 84%x3x2)
45/95/135/170/210x5
245x3
280x1x2@5/5
315x1@8
285x3x2@8/8 - these were moving slowww.

•RE SSB bw lunge
185x8
225x8x3

Ss/

•KB SLDL into hip flexion/stork position (That exercise Sean posted a while back - i don't remember the fancy name for it)
25lbx8x3

•NG cable row with Mag grip attachment
170x15
160x15x3

Ss/

•Pallof
50x8x3 per side
 
jswain34 said:
When I watch those videos it doesn't really appear to me that I am restricted at my ankles. Like ive said, id probably try out a shoe with a slight wedge to them, like the Adidas powerlifts or something of the like, but i dont wanna buy them right now so onward with flats I go. I definitely dont think I need a 3/4" wedge the wei-ruis i own have to them. Hyde, i think thats part of my problem too actually now that I think on it a little harder. When i think about sitting back with my hips (i think) thats when my left lumbar/SI feels more unstable and touchy. Ill pay a bit more attention to that sunday when I squat.
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I use Nordic Lifting shoes. They have about an inch wedge at the heel and 1/8 inch at the toe. It allows me better balance and keeps my back in a straighter line to hopefully avoid injury.

Of course, I started lifting a year and a half ago with my old ratty flat foot Fila running shoes. Twinged my back doing squats in those shoes. Had to get lifting shoes if I wanted to stay healthy. When I was twenty years old I could lift barefoot with no problems.

Live and learn!

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Humble said:
I use Nordic Lifting shoes. They have about an inch wedge at the heel and 1/8 inch at the toe. It allows me better balance and keeps my back in a straighter line to hopefully avoid injury.

Of course, I started lifting a year and a half ago with my old ratty flat foot Fila running shoes. Twinged my back doing squats in those shoes. Had to get lifting shoes if I wanted to stay healthy. When I was twenty years old I could lift barefoot with no problems.

Live and learn!

Invalid Link Removed
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You had me at “nordic!” Where can I get a pair???
 
christ83189 said:
Ive always used nike metcons for squats and deads. Ive never had issues with balance with the flat sole. But hey if you think you need an oly shoe for them by all means get em
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Yeah 1” is a huge lift. Most people that use lifters do better with 0.5-.75 than a full inch, so know what you’re signing up for.
 
I use a .75 heel (sabo) and prior that I had my wei-rui which were .75 as well. It’s dang near impossible for me to hit depth without a heel.. and I don’t have bad dorsiflexion either .. maybe it’s a crutch idk
 
So, with all the talk about a heeled squat shoe in here I decided to test out my wei-rui with a 0.75" heel on them. Got through my first set of 245x5 with them and took them off. Oddly enough i was getting a pinching in my anterior left ankle where you normally would with flats if you had restricted dorsiflexion, which I dont get in flats. I also feel like they do something weird with my knee tracking because something just feels off about the way my knee tracks when I wear them. Its like my knee wants to travel in a different line than the one the wedge pitches them into. Also the squats themselves felt slow as shît, so with all of that I didnt see the point in rolling with them any longer. Id still like to try a less aggressive wedge sometime but like I said before I'm not going to fork over 100+$ for a pair of shoes i may not even like and therefore will never wear.

•DE Comp BP (pinky on ring)
Vs monster minis doubled over
45x5
95x3
145x3x8 -> honestly didnt feel much if any more difficult than the pro lights usually do. Maybe I just put more effort into these, which obviously isnt good since I SHOULD be trying to apply max force to the bar regardless of the band. I thought i was, but maybe not?

•"HE" mid bar squat (5x5@6 first set)
Beltless
45/95/135/185x5
225x5x2 (counted the second set as a work set)
245x5
Take off olys, back to flats
245x5x2
+belt for ****s
245x5 -> faster, but still didnt feel "good".

•RE SL RDL
95x8x4

Ss/

•1/2 kneeling unil cable row
110x12x3
100x12

I liked my warmup today so I'm going to note it down here for my (and y'alls if you want it) reference.

•DE stretches ive done forever that are just kind of part of my routine. I dont know if they actually do anything for me to physically prepare me for training but its sort of just ritual at this point, kind of like a transition of my mindset into "training mode".

•TRX rows (pron grip, ~45 degree angle) 4x15
Ss/
•Banded pallof press
4x8 medium resistance

•Hammer curl
2x15@25
Ss/
•glute bridge w/ band around knees
2x12
Straight into clam shells 2x12
 
By the way, I plan on working up to a semi "conservative max" on convention deadlifts next week or this weekend sometime depending on when I end up getting my training in. I will also go for an @9.5 on bench next week as well since its the last week of my program. I liked the layout that I had set up, I'm thinking im going to switch around some exercises and keep the same layout/programming with the percentages based on whatever happens next week.
 
You probably would need to buy a pair of lifters from somewhere local, try them for one session with tags on, and return immediately if not for you (or if price was way higher than ordering from somewhere online).

That’s what we do for Jessica’s rock-climbing shoes for truck pull. They have to fit tight as possible and also be shaped right, which is harder than you would think to find. Even on Amazon they’re $95-170 so returns are mandatory if they don’t work for us.
 
Hyde said:
You probably would need to buy a pair of lifters from somewhere local, try them for one session with tags on, and return immediately if not for you (or if price was way higher than ordering from somewhere online).

That’s what we do for Jessica’s rock-climbing shoes for truck pull. They have to fit tight as possible and also be shaped right, which is harder than you would think to find. Even on Amazon they’re $95-170 so returns are mandatory if they don’t work for us.
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Good point. That's definitely an option, for now ill said probably just stick to flats. I have a lot of room to explore this new bar placement before i start changing too many things around at once.
 
Week 12d1

Bw - 230

Same warmup from the other day

•DE Mid bar squat
55/95/135x5
185x2x8

No pain whatsoever here and I was able to progressively get more pop out of the hole on ramp up sets. I am going to try and take this process painfully slow just to try and show my body/back that back squatting can be safe and not painful. I brought my feet in a little bit today which i feel was able to help me get a little more active with my hips, which translated over to the aforementioned pop out of the hole.

•HE Conv deadlift (x1-8.5-9.5 depending on how things went)
135/185/225/275x5
315x5
365x1
+ belt (i was considering just working up to a totally beltless ~1rm but I got a little greedy and wanted to see where I stood overall).
365x1
405x1
O/U grip from here on
455x1
495x1
[email protected] -> lower back felt like it may have rounded the slightest bit here. I didnt get mentally amped for this pull like i would in a comp or true true max effort, so with all things considered im happy with this effort. I am comfortable enough to start training this movement again.

•RE db bp
100x6x4

Ss/

•WG cable rows (station where the plates are lighter or something)
180x12x3
220x8x2

That was it. The dbs at my gym max out at 100 so I may have to abandon the db floor press going forward. At least for the days where the reps get lower. I do like the pec work as I think thats what is really holding my bench back right now, so im up for options on what to replace it with. Looking for something easy on the shoulders - last time I tried incline db press i got some shoulder pain but I'd be willing to try again i suppose.
 
I was gonna say incline Db for sure - just play with hand rotation. Fully neutral or 45* may be the ticket to pain free - if so, they are guaranteed building.

Seated Smith machine pressing is a good pressing hypertrophy movement for real - they have helped me & Jess, and big Z says it’s his go-to for pressing volume.
 
Hyde said:
I was gonna say incline Db for sure - just play with hand rotation. Fully neutral or 45* may be the ticket to pain free - if so, they are guaranteed building.

Seated Smith machine pressing is a good pressing hypertrophy movement for real - they have helped me & Jess, and big Z says it’s his go-to for pressing volume.
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I was initially thinking id just sub in incline press too, then I remembered the last time i tried how they kinda irritated my AC joints. I'll give the 45 a go first as i think that should be doable pain free, i was really hoping to keep a movement that really hammered horizontal adduction to try and get some pec growth and strength going, and i feel like the 45 would be better off than the neutral for that specific goal. Or I could just keep the pressing pain free with the neutral presses and add in a couple sets of mid-high rep or myo-rep flys at the end of the session.

I totally believe that for delts and tricep strength and hypertrophy. I know big Z has his "Z press" that he does in the smith. Basically a JM press in the smith machine, ive experimented with those as well but my elbows have been borderline crankly lately so I dont think those would be the best option as of now.
 
The Z Press is a lift where someone overhead presses off pins while seated on their butt, legs out like a floor press. Big Z actually said in a Starting Strongman podcast a year or so ago he has never done that and has no idea how it was named after him. Big Z said he believes in lots of regular seated ohp in the Smith Machine for upper hypertrophy.

The Kaz Press is essentially a JM Press, that is a tricep extension-dominant press. Done in the Smith machine it can be kinder on the elbows.
 
^I just messed up the terminology there. I was thinking of the Kaz press.
 
jswain34 said:
^I just messed up the terminology there. I was thinking of the Kaz press.
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It wouldn’t really drive pec hypertrophy like you wanted anyway. I remember CWS saying in a Jugglife podcast that everyone always disses pec flyes, but he put 30lbs on his bench in a training cycle doing all the same training food drugs otherwise. Adding in pec flyes was the only upper body training change - so they are definitely worth exploring like you mentioned.
 
Hyde said:
It wouldn’t really drive pec hypertrophy like you wanted anyway. I remember CWS saying in a Jugglife podcast that everyone always disses pec flyes, but he put 30lbs on his bench in a training cycle doing all the same training food drugs otherwise. Adding in pec flyes was the only upper body training change - so they are definitely worth exploring like you mentioned.
Click to expand...
Really? Time to add flyes back in
 
christ83189 said:
Really? Time to add flyes back in
Click to expand...

His underdeveloped pecs (relative to everything else) had become the weak link holding his bench back in this instance.

I know Josh Bryant is big on pec work for the bench press with his athletes. I’m just saying that there’s kind of this misconception in powerlifting that pec flyes are useless, but it’s not always black and white.
 
Hyde said:
His underdeveloped pecs (relative to everything else) had become the weak link holding his bench back in this instance.

I know Josh Bryant is big on pec work for the bench press with his athletes. I’m just saying that there’s kind of this misconception in powerlifting that pec flyes are useless, but it’s not always black and white.
Click to expand...

My take on this is many people don’t actually know how to do flyes right, hence they don’t see proper results. Just my .02 cents.
 
Hyde said:
It wouldn’t really drive pec hypertrophy like you wanted anyway. I remember CWS saying in a Jugglife podcast that everyone always disses pec flyes, but he put 30lbs on his bench in a training cycle doing all the same training food drugs otherwise. Adding in pec flyes was the only upper body training change - so they are definitely worth exploring like you mentioned.
Click to expand...

Nice. Ill have to look into that a little more. I could probably just sub in the incline press for the floor press and then add a pec fly myo-rep set in at the end to further drive some pec specific hypertrophy.
 
Week 12 day 2

•DE Conv DL
315x1x9 - 30s rest between reps

•HE Comp Bp (pinky on ring)
Self lift, no one trustworthy was in the gym.
45/95/135/175/210x5
245x2
280x1x2
310x1@6
345x1@9

Wg bench (middle on ring): 225x15, 2 (10 breath rest pause).

•RE Lower - decided to throw some random **** on the SL leg press. Narrow stance.
Unilateral: 140lb x12x2 immediately alternating between legs.
Immediately into bilateral: 140x12
Immediately back to unilateral: 140x12 per leg
Immediately back to bilateral 140x30

Just got a bunch of blood into my quads.

•GHR
Vs MM x12

Sums it up. Dont know if i am even going to do the 3rd planned day of this training week ("HE" Sq day), I may just go back to week 1 and start all over again with my new exercise selections.
 
You could do a lesser effort on squat too, DE & RE, if you wanted more squat practice without the risk. Just throwing thoughts out here.
 
Hyde said:
You could do a lesser effort on squat too, DE & RE, if you wanted more squat practice without the risk. Just throwing thoughts out here.
Click to expand...

I had the same kind of thought process. I was already using weights and mindset that I'd use for more of a DE type day, so it dawned on me "why the hell am I confining myself to 5x5 when strength isnt the absolute priority at this stage for this lift?" I wasnt really getting any true training stimulus out of that set up either so i made a modification today to replicate more of a low rep high set RE/DE hybrid day.
 
Week 12 day 3

Same warmup

•DE BP (spoto press - no bands)
45/95/135x5
185x3x8 - 45s rest

•DE/RE Squat (just assume im using the mid bar placement from now on, im too lazy to write it out every time)
All belt less
45/95/135x5
+doubled monster mini around knees
175x3
205x3x10 - 60s rest - i estimated a 355 squat max so I used 60% of 345 to get this weight. It was just kind of an arbitrary percentage that I had no basis for choosing other than it sounded about right. But i think it was about the right difficulty level. I liked the way this worked out so im going to work it in to my next training cycle in place of where the heavy effort day would be. Lots of reps and lots of bracing practice with a lower risk from heavier loads - pretty much perfect for what I need right now.

•RE SLDL (single leg)
80x12x3

Ss/

•1/2 kneeling unilateral cable row (pron grip)
110x12x3
100x12x2

•whatever the hell that exercise sean told me about is called where you do an rdl with the kb -> set it on your opposite knee -> then flex at the hip and knee.
30x12 each leg
 
Great work and decision making process.

This is what Swede will do in 5th Set. He will have either squat or deadlift on the technique-only training of 5x3 w 70% (vs 75-80% for 5th Set moves).
 
Hyde said:
Great work and decision making process.

This is what Swede will do in 5th Set. He will have either squat or deadlift on the technique-only training of 5x3 w 70% (vs 75-80% for 5th Set moves).
Click to expand...

Ah, yes. I do recall that now. Maybe I can steal that from him...although i think id like more than 5 sets in order to get more total volume in so it can better double as the hyper day movement too. Although what I did today is damn close to what I end up doing on the DE day...so maybe a little higher of a % with fewer sets wouldnt be a bad idea. Although i dont think 2 DE style days a week for a few weeks would be the worst idea either. Hmm...decisions.
 
Don’t overthink it. Just hammer that technique and speed while you build confidence and begin to bump it up in time as you feel better and better.
 
Hyde said:
Yeah 1” is a huge lift. Most people that use lifters do better with 0.5-.75 than a full inch, so know what you’re signing up for.
Click to expand...
That is a big lift but if it is 1 at the heal and 1/8 at the front then it is a 7/8 inch lift. Not a correction so much as I just noticed that reading it a second time. Still a high heel!

tyga tyga said:
I use a .75 heel (sabo) and prior that I had my wei-rui which were .75 as well. It’s dang near impossible for me to hit depth without a heel.. and I don’t have bad dorsiflexion either .. maybe it’s a crutch idk
Click to expand...

I also have the Sabos, and I got them because they were right in between the .5 and the .75 inch lift and were said to have a slightly wider toe box and they do. I LOVE THEM!!!!! I think it is actually like .66 inch lift or something really odd, at least the ones I have are anyway.

Not sure about you tyga tyga but I got mine for like less than 70 shipped from Russia or wherever they are made.
jswain34 they are pretty awesome and you can't beat the price. Plus if you don't want the lift as severe as most other Oly shoes they are a great option.
 
Also to clarify, my Sabos are this model called the Sabo Gym, and that is why the heal is lower in between .5 and .75 rise. You can find them here with free shipping but I can't seem to get into the actual link right now. Here is the main link for their site though.

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These are the exact model that I have and you can tell the lift is a lot less than a regular Oly lifting shoe.

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I have the sabo deadlift shoes that I use when I pull sumo and have nothing but great things to say about them so I'd imagine their squat shoes should be just as quality. I'll definitely keep those in mind if i decide to go that route. For now the flats seem to be working alright.
 
Week 1 day 1

•DE squat
45/95/135x5
185x2x8 - felt great. No pain in my back whatsoever. Was getting more get up and go out of the hole. Things just "felt" like they were firing better and more coordinated.

•HE conv DL
135/185/225/275/315x5
+ belt
365x3
405x5x5@~6 for last rep. The first 3 reps of all sets were overhand then the last 2 of each set were split equally between mixed grip variants.

•RE incline db press
55x12
70x12x3@7/7/8

Ss/

•wide grip cable row
160x12
140x12x2
160x8x2

•Keiser station decline pec fly myo-rep
45x15 ->5 -> 3
 
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