Squats on Squats on Squats. Journey to 500lbs!

Couple real brutal sessions there Bolt. I gotta ask, what level of soreness remains, generally, from one session to the next?
 
rob112 said:
Couple real brutal sessions there Bolt. I gotta ask, what level of soreness remains, generally, from one session to the next?
Click to expand...

Well in general in the past not much. This week though it is pretty high. My entire lower body is sore. Hoping it will drop down a bit as the training continues, as it usually does lessen even if it hasn't started this high before.
 
bolt10 said:
Well in general in the past not much. This week though it is pretty high. My entire lower body is sore. Hoping it will drop down a bit as the training continues, as it usually does lessen even if it hasn't started this high before.
Click to expand...

I'll try not to ask 21 questions, but do you do a high stress week/low stress/medium/repeat?
 
Week 1 Day 4- July 18:​



Deficit Deadlift Work up to x3 @9 1 Down Set
2-Board Bench Work up to x3 @9 1 Down Set
Lever Row Work up to x 8 @9 1 Down Set


Deficit Deadlift:
Warm Up-70kg x 5 x 2, 90kg x 5, 110kg x 3, 130kg x 3
150kg x 3 @7
160kg x 3 @8
170kg x 3 @9
Drop
160kg x 3 @9


2-Board Bench:
Bar x 10, 45kg x 6, 60kg x 5, 80kg x 5, 90kg x 3
100kg x 3 @6
105kg x 3 @7
110kg x 3 @8
115kg x 3 @9 (PR)
Drop
110kg x 3 @9

Went better than I expected. :)

Lever Row:
30kg x 8 @7
32.5kg x 8 @8
35kg x 8 @9
Drop
32.5kg x 8 @8
 
Week 2 Day 1- July 21​


Squat w/Wraps and Belt Work up to x3 @8 Repeats 4 Down Sets
Competition Bench Work up to x3 @8 Repeats 4 Down Sets
Close Grip Incline Press Work up to x 7 @9 2 Down Set


Squats w/Wraps and Belt:
Warm Up- Bar x 10, 70kg x 5, 90kg x 5, 110kg x 5, 130 x 3,
Add Wraps/Belt
150kg x 2
162.5kg x 3 @6
175kg x 3 @7
185kg x 3 @8
Repeat x 3 x 2 @8.5, 9
175kg x 3 x 2 @7.5, 8.5

Holy Squat Volume. This basically was like wrapping practice...I'd Squat, unwrap, check film, re-wrap and repeat. My new wraps (Titaniums) finally came in like an hour after this session. Will use next week. I do need to work on the un-rack and walk out with the wraps. The wraps don't let me get under the bar how I usually do and I could tell I wasn't tight enough...and the walkout. :o

[video=youtube;OOFvfVu0lxQ]https://www.youtube.com/watch?v=OOFvfVu0lxQ[/video]
Competition Bench:
Bar x 10, 45kg x 6, 60kg x 5, 72.5kg x 3
82.5kg x 3 @6
87.5kg x 3 @7
92.5kg x 3 @8
Repeat x 3 x 4 @8, 8, 8.5, 9

Conservative. They all felt fast and form felt good today.

Close Grip Incline Press:
60kg x 7 @7
65kg x 7 @8
70kg x 7 @9
Drop
65kg x 7 x 2 @8, 9
 
Squats looked good bud.

Whenever I watch you squat, you always seem "mechanical" to me. You have awesome form and you rarely see it break down or vary. Good stuff.
 
Sean1332 said:
Squats looked good bud.

Whenever I watch you squat, you always seem "mechanical" to me. You have awesome form and you rarely see it break down or vary. Good stuff.
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I really appreciate that! :o

Ya pretty much everything I do when I Squat is deliberate. Even the little neck packing thing (that seems to not always happen haha). I need to get to that level on Bench and Deadlift. More so Deadlift...I feel like I am always having to rework it. :(

PS I haven't been this motivated in forever. I watched a ton of guys I know kill it at Raw Nationals for USAPL this weekend on the live stream and several people I know compete at the USAWL Nationals as well....I have 500+ Squat in my sights for October and I am going to give all I got to get there.
 
subbed. saw some of the videos, solid work!
 
Sean1332 said:
Squats looked good bud.

Whenever I watch you squat, you always seem "mechanical" to me. You have awesome form and you rarely see it break down or vary. Good stuff.
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Agree 100%

Like laser guided or something
 
LizKing531 said:
Heck yeah - always solid. i learn a lot from bolt and the rest of you guys
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Thanks. :)



Week 2 Day 2- July 22:​


Deadlift w/Belt Work up to x3 @8 Repeats 4 Down Sets
Pin Press Bench (Chest Level) Work up to x4 @9 2 Down Set
Front Squat Work up to x 7 @9 2 Down Set

Deadlift w/Belt:
Warm Up-70kg x 5 x 2, 95kg x 5, 120kg x 5, 140 x 3, 150kg x 1
Add Belt
160g x 3 @6
170kg x 3 @7
180kg x 3 @8
Repeat x 3 x 2 @8.5, 9
170kg x 3 x 2 @8, 8.5

Not as sore as last week! Still pretty sore though...I am really keeping the Deads conservative for now. I want to work on my technique and limit some of the rounding I've been getting and been too complacent with. Here is the last set today looking alright (I was seeing stars after all these DLs despite the lower intensity):

[video=youtube;gtjhQ4vQFWM]https://www.youtube.com/watch?v=gtjhQ4vQFWM[/video]

Pin Press:
Bar x 10, 45kg x 6, 60kg x 3, 75kg x 3
85kg x 4 @7
90kg x 4 @8
95kg x 4 @9
Drop
90kg x 4 x 2 @8, 8.5


Front Squats:
75kg x 7 @6
85kg x 7 @8
90kg x 7 @8.5
Drop
85kg x 7 x 2 @8, 8

Conservative on these as well.

Long workout and pretty tired, but don't feel too bad considering it.
 
Week 2 Day 3- July 24:​



Pin Squat Work up to x4 @9 2 Down Set
Touch and Go Bench Work up to x4 @9 2 Down Set
Close Grip Bench + Bands Work up to x 9 @9 2 Down Set


Pin Squat:
Warm Up-Bar x 10, 70kg x 5, 95kg x 5, 115kg x 3
135kg x 4 @7
145kg x 4 @8
155kg x 4 @8.5
Drop
145kg x 4 x 2@8, 9

Felt good today. Need deeper breaths, but matches a PR.
[video=youtube;P65DHEi3vks]https://www.youtube.com/watch?v=P65DHEi3vks&list=UU-doj_yKJKrVcEOZJBIFuug[/video]


Touch and Go Bench:
Bar x 10, 45kg x 6, 65kg x 5, 75kg x 5
85kg x 4 @6
90kg x 4 @7.5
95kg x 4 @8
100kg x 4 @8.5
Drop
95kg x 4 x 2@8, 9

Better than I expected. Honestly had I warmed up a bit different I feel I might have been able to shoot above 100kilos today. Still happy because Bench feels better lately (form wise even if weight is similar).


Close Grip + Bands:
45kg x 9 @7
50kg x 9 @8
55kg x 9 @9.5
Drop
50kg x 9 @9
45kg x 9 @9

This is how I know Mike hates me. I saw 9 reps and almost passed out. Hadn't done these in forever and the bands are evil. I need some new ones because one felt weaker than the other.
[video=youtube;ZCgeASxzKhs]https://www.youtube.com/watch?v=ZCgeASxzKhs[/video]

I did some Upper Back, Abs, stretching, and another long walk yesterday. I hit up Pendlay Rows and kind of regretted it (80 total reps blah)...they were brutal at high reps (my supporting back and hamstring muscles got pretty good work from it too).
 
Squats look great. I am gonna throw those in after my last planned week.

That bench must have sucked ass to do haha
 
a lot of weight on those pin squats man, your squat form is so consistent and pretty much what got me squatting how i do now.. good work. high rep pendlays are killers i hit 135 (or ~60kg lol) for 5 sets of 10, last couple sets were surprising hard.
 
rob112 said:
Squats look great. I am gonna throw those in after my last planned week.

That bench must have sucked ass to do haha
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I hated that bench so much. It feels so light then suddenly feels like a boulder. lol

capo180 said:
a lot of weight on those pin squats man, your squat form is so consistent and pretty much what got me squatting how i do now.. good work. high rep pendlays are killers i hit 135 (or ~60kg lol) for 5 sets of 10, last couple sets were surprising hard.
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Ya I was going pretty light and just trying to get as much work in 10 minutes as possible...it was struggle. :o
 
Week 2 Day 4- July 25:​


Pause Deadlift Work up to x4 @9 2 Down Set
2-Board Bench Work up to x4 @9 2 Down Set
Deficit SLDL Work up to x 9 @9 2 Down Set

Pause Deadlift:
Warm Up-70kg x 5 x 2, 90kg x 5, 110kg x 3
130kg x 4@7
140kg x 4 @8
150kg x 4 @9
Drop
140kg x 4 x2 @8, 9

Ok so quick note. I am playing with the Hook Grip for Deadlifts. I've been having too much upper back rounding with over under and I feel better when double overhand. I taped my thumbs today (which appears to be approved for an RPS meet) and was able to do all my sets with the HG. Was pretty hype about that! Felt better too. Ideally these would have been 2ct Pauses, but I they definitely weren't so I'll just call them Pause Deadlifts today and use the Metronome again next time (used it for my top set and filmed it but when I watched on my phone it was all black...so no idea if they were long enough). :o

[video=youtube;ySQ1wQoC5YQ]https://www.youtube.com/watch?v=ySQ1wQoC5YQ[/video]


2-Board Bench:
Bar x 10, 45kg x 6, 60kg x 5, (Add Board) 75kg x 3, 90kg x 3
102.5kg x 4 @7
107.5kg x 4 @8
112.5kg x 4 @9
Drop
107.5kg x 4 x2 @8.5, 9

I felt it was "bouncing" a bit, but still a solid PR. I did more of a "pause" style on the down sets compared to this:
[video=youtube;rAgxq-p0cy8]https://www.youtube.com/watch?v=rAgxq-p0cy8[/video]


Deficit SLDL:
100kg x 9 @7
110kg x 9 @8
120kg x 9 @9*
Drop
110kg x 9 x 2 @8, 9*

* Because I finally started to lose grip. Top set I felt it ready to go on rep 6 so the last 3 were over/under (and my back rounded more than I wanted blahhh) but still "easy". Last set I had to reset grip on 8 and 9 so the set took longer, was still not too bad.

I should note when I said Mike hated me I didn't realize I had these DL for 9 reps today. Now I really feel hated. :lol:
 

Week 3 Day 1- July 28:​


Squat w/Wraps and Belt Work up to x4 @9 1 Down Set
Competition Bench Work up to x4 @9 1 Down Set
Push Press Work up to x 5 @9 1 Down Set


Squats w/Wraps and Belt:
Warm Up- Bar x 10, 70kg x 5, 90kg x 5, 110kg x 5, 130 x 3, Add Belt/Wraps 150kg x 2
165kg x 4 @7
175kg x 4 @8
185kg x 4 @8.5
Drop
175kg x 4 @8

New wraps. I liked them, but they were tough to wrap today. The extra .5m also threw me for a loop. Once I get used to their feel compared to the old ones they should be great though...I could feel more pop with them. Unfortunately I didn't realize how little space I had on my phone so the top set ran out of space and didn't film...I deleted some stuff on got my down set though:
[video=youtube;QDXBTe-6tS4]https://www.youtube.com/watch?v=QDXBTe-6tS4[/video]

Competition Bench:
Bar x 10, 45kg x 6, 65kg x 5, 75kg x 3
85kg x 4 @7
90kg x 4 @8
95kg x 4 @8.5
Drop
90kg x 4 @8

Down set here:
[video=youtube;pgXp1O8UFEc]https://www.youtube.com/watch?v=pgXp1O8UFEc[/video]

Push Press:
50kg x 5 @7
55kg x 5 @8
60kg x 5 @8.5
Drop
55kg x 5 @8

Felt good on the Push Press today...working a bit on overhead positioning as right side is tighter than left. :o

Good day overall. I felt like death yesterday, I was kind of worried because I was getting these really weird aches (started with a stiff neck), and slept pretty much all day. Felt good waking up this morning, but I kept everything very conservative.
 
Good stuff Bolt! You're a better man than I for going hook grip on your deads! I'll do it occasionally, but my thumbs pay for it anything over 300lbs!
 
Wrivest said:
Good stuff Bolt! You're a better man than I for going hook grip on your deads! I'll do it occasionally, but my thumbs pay for it anything over 300lbs!
Click to expand...

We'll see how much I can get up to and keep the hook with tomorrow.

I have a skills/speed camp I am running this week every evening and I hope it doesn't effect my lifts (lol). I am feeling pretty sore already right now...dang.
 
rob112 said:
You false gripping the squats?
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Yep. Always have (learned squatting from Starting Strength). Maybe that'll be the next thing I'll tweak hmmm
 
bolt10 said:
Yep. Always have (learned squatting from Starting Strength). Maybe that'll be the next thing I'll tweak hmmm
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I've messed with it and went away for a little. I am thinking about going back. I was watching chad Wesley smith squat and he does it and IMO his form looks perfect. What's best seems to be different for everyone.
 
rob112 said:
I've messed with it and went away for a little. I am thinking about going back. I was watching chad Wesley smith squat and he does it and IMO his form looks perfect. What's best seems to be different for everyone.
Click to expand...

Ya Mike does too. I remember him and Matt Gary going back and forth about it (I need to visit SSPT again soon...always a bunch to learn there). :o

Week 3 Day 2- July 29:​


Deadlift w/Belt Work up to x4 @9 1 Down Sets
3ct Pause Bench Work up to x4 @9 1 Down Set
303 Tempo Squat Work up to x 5 @9 1 Down Set

Deadlift w/Belt:
Warm Up-70kg x 5 x 2, 90kg x 5, 110kg x 5, 130 x 3, 150kg x 2
Add Belt
160g x 4 @7
170kg x 4 @8
180kg x 4 @9
Load Drop
170kg x 4 @9.5*

*Grip started to go out. I did all these with the hook. I think I am close to fully being able to transition to this. Need a bit more strength with it, but form feels better, smoother, and consistent. You'll notice I forget to lock the lats a bit, but I don't round too much considering that (honestly all I thought the entire set was please don't let my thumbs explode or pop off hahaha). Thumbs do feel a little beat up now and this is a bit down from PR range, but hope it pays off in the long term:
[video=youtube;Z5ct0GWyP0E]https://www.youtube.com/watch?v=Z5ct0GWyP0E[/video]

3ct:
Bar x 10, 40kg x 6, 60kg x 3, 70kg x 2
80kg x 4 @7
85kg x 4 @8
90kg x 4 @8.5
Drop
85kg x 4 @8

Felt good so shot a bit high and it still wasn't enough:
[video=youtube;lbhB4gWQj7A]https://www.youtube.com/watch?v=lbhB4gWQj7A[/video]


Tempo Squats:
95kg x 5 @7
105kg x 5 @8
115kg x 5 @9
Drop
110kg x 5 @8.5

Another solid day overall. Still took it easy due to this weekend, but went better than expected. :)
 
I gotta start using a metronome. Those pauses looked brutal with a legit 3 seconds. If I'm by myself counting I know I shorten it.

Nice weight on the pulls, too. Looking good man.
 
Trying to stay more honest on the pauses for everything (not counting those Deadlifts last week..). They are for building not testing I keep telling myself. ;)
 
Hit my GPP work yesterday. Went a little harder on it than the last couple weeks and could feel it a bit today. Something I did caused my left hip to act up, but it didn't hurt today and after squatting it felt better. :o

Week 3 Day 3- July 31:​



2ct Pause Squat Work up to x4 @9 1 Down Set
Touch and Go Bench Work up to x6 @10 1 Down Set
3-Board Close Grip Bench Work up to x 7 @9 1 Down Set


2ct Pause Squat:
Warm Up-Bar x 10, 70kg x 5, 90kg x 5, 110kg x 3
130kg x 4 @7
140kg x 4 @8
150kg x 4 @9
Drop
142.5kg x 4 @8.5

Matched weights from two weeks ago, but one more rep around. Was happy with that. Don't laugh at me just bouncing with the bar at the end...I do that occasionally for no reason other than I tell myself it is me and the weights getting acquainted. :p
[video=youtube;vlyV5tJaxP8]https://www.youtube.com/watch?v=vlyV5tJaxP8[/video]


Touch and Go Bench:
Bar x 10, 45kg x 6, 60kg x 5, 75kg x 5
85kg x 6 @8
90kg x 6 @9
95kg x 6 @9.5
Drop
90kg x 7 @9.5

Felt blah today. Got the work done though.


3-Board:
90kg x 7 @7
95kg x 7 @8
100kg x 7 @10*
Drop
92.5kg x 7 @9

*Oops. Well I didn't set up far enough out and hit the j-cups on two reps, the second one was the final rep and I had to pull it around them to lock it out. Was awkward so I took a bigger drop.

Feeling a little tired today, not the best. The camp I've been running at night has taken more effort than I though it would. Also funny my hip started acting up as I was blogging about Hip stuff. :p
 
liftandswim said:
subbed. your consistency on squats has really helped me dial in a few things and i don't even know you haha
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Haha! Glad to have helped and have you following along.


Week 3 Day 4- August 1:​


Deficit Deadlift Work up to x4 @9 1 Down Set
2-Board Bench Work up to x4 @9 1 Down Set
Lever Row Work up to x 7 @9 1 Down Set


Deficit Deadlift:
Warm Up-70kg x 5 x 2, 90kg x 5, 110kg x 3, 130kg x 2
145kg x 4 @7
155kg x 4 @8
165kg x 4 @9
Drop
155kg x 4 @8.5

All Hooked. Wasn't as painful today so I had more success with focusing on other things (lats locked down better today).

2-Board Bench:
Bar x 10, 45kg x 6, 60kg x 5, 80kg x 5, 90kg x 3
100kg x 4 @7
105kg x 4 @8
110kg x 4 @8.5
Drop
105kg x 4 @8

Down a bit from last week. I took a wider grip and it made the unrack harder and couldn't keep the back as tight. I still like the experimental wider grip (just randomly went with it today) and probably would have been better if I'd lowered the j-cups one or had a hand-off.

Lever Row:
30kg x 7 @7
35kg x 7 @8
40kg x 7 @9
Drop
35kg x 7 @8


Another solid day, despite feeling a bit tired and beat up.

Also, I need a freaking scale. I give up attempting to gauge my weight with the useless one I have right now. No idea on weight, but I look like I need to eat more (middle is unflexed, other two are flexed). :p

Invalid Link Removed
 
Dude your body fat is radick! Looking like cheese in a salad, shredded.

Very nice work today, too. I am jelly of your stamina
 
Ya pretty lean right now despite trying to eat more and gain weight. Oops? I need a scale though. :(
 
Also I should note I am on pretty minimal supplementation. Amino IV and Gatorade during, Enhanced (not even 1 serving) and High Volume pre-workout, and playing around with some Free Acid HMB. Will add all my favorite things (AnaBeta Elite and AmentoMax are definites) later at 8 weeks out. ;)
 
bolt10 said:
Haha! Glad to have helped and have you following along.

Week 3 Day 4- August 1:


Deficit Deadlift Work up to x4 @9 1 Down Set
2-Board Bench Work up to x4 @9 1 Down Set
Lever Row Work up to x 7 @9 1 Down Set

Deficit Deadlift:
Warm Up-70kg x 5 x 2, 90kg x 5, 110kg x 3, 130kg x 2
145kg x 4 @7
155kg x 4 @8
165kg x 4 @9
Drop
155kg x 4 @8.5

All Hooked. Wasn't as painful today so I had more success with focusing on other things (lats locked down better today).

2-Board Bench:
Bar x 10, 45kg x 6, 60kg x 5, 80kg x 5, 90kg x 3
100kg x 4 @7
105kg x 4 @8
110kg x 4 @8.5
Drop
105kg x 4 @8

Down a bit from last week. I took a wider grip and it made the unrack harder and couldn't keep the back as tight. I still like the experimental wider grip (just randomly went with it today) and probably would have been better if I'd lowered the j-cups one or had a hand-off.

Lever Row:
30kg x 7 @7
35kg x 7 @8
40kg x 7 @9
Drop
35kg x 7 @8

Another solid day, despite feeling a bit tired and beat up.

Also, I need a freaking scale. I give up attempting to gauge my weight with the useless one I have right now. No idea on weight, but I look like I need to eat more (middle is unflexed, other two are flexed). :p

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=104796"/>
Click to expand...
Solid day, what Rob said
 
Somebody get this man a bacon cheeseburger, STAT!
 
herderdude said:
Somebody get this man a bacon cheeseburger, STAT!
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Having a BBQ event this weekend with a bunch of friends....bacon cheeseburgers, chicken, and ribs will be devoured with who knows what kind of sides. ;)
 
Week 3 Day 1- August 4​



Squat w/Wraps and Belt Work up to x2 @8 Repeats 3 Down Sets
Competition Bench Work up to x2 @8 Repeats 3 Down Sets
Close Grip Incline Press Work up to x 6 @9 1 Down Set




Squats w/Wraps and Belt:
Warm Up- Bar x 10, 70kg x 5, 90kg x 5, 110kg x 5, 130 x 3, Add Belt 160 x 2
Add Wraps
175kg x 2 @6
185kg x 2 @7
192.5 x 2 @8
Repeat x 2 x 3 @8, 8, 8.5

Meh. Never done that many sets with that weight, but considering it was wrapped I'm a little meh about it. I had trouble with the wraps today (couldn't wrap em right). Only my second time with the Titaniums but they were throwing me off and I was descending too slow. Oh well...still not a "bad" day. Here was my "best" set of the day:
[video=youtube;mPZUSDM4Gdw]https://www.youtube.com/watch?v=mPZUSDM4Gdw[/video]

Competition Bench:
Bar x 10, 45kg x 6, 60kg x 5, 75kg x 2, 85kg x 2
90kg x 2 @6
95kg x 2 @7
100kg x 2 @8
Repeat x 2 x 3 @8, 8.5, 9

Not bad...went with a bit wider grip and felt pretty easy. Doesn't seem to move as fast, but "feels" easier:
[video=youtube;CW6_3S7gUWo]https://www.youtube.com/watch?v=CW6_3S7gUWo[/video]

Close Grip Incline Press:
62.5kg x 6 @7
67.5kg x 6 @8
72.5kg x 6 @8.5
Drop
70kg x 6@8
 
Sean1332 said:
The wraps will take time man. They're there own groove. Good work.
Click to expand...

Ya I figured. Just not used to them...today I kind of equate it to how my previous Deadlift w/Pause using the Hook Grip went...there was so much tightness/pain from the grip/wraps that I wasn't focusing on what I needed too (lats on DL and dropping at a decent speed on Squats).

I'm deloading next week anyways due to how my Squat abilities have been waving lately (seems past 3 weeks going hard then they take a quick hit). It won't look like most people's idea of a Deload though. :o
 
Pretty sick volume at that weight on squats man.. Good work. Probably got a lot more in you once you get used to those wraps.
 
Brutal session and interesting maneuver on volume. This is new to me. I won't ask too many questions while I'm at work lol

Edit: I think I see what you did here now. Still a lot work there buddy
 

Week 4 Day 2- August 5:​



Deadlift w/Belt Work up to x2 @8 Repeats 3 Down Sets
Pin Press Bench (Chest Level) Work up to x5 @9 1 Down Set
Front Squat Work up to x 6 @9 1 Down Set


Deadlift w/Belt:
Warm Up-70kg x 5 x 2, 95kg x 5, 120kg x 5, 140 x 3, 150kg x 1
Add Belt
165g x 2 @6
175kg x 2 @7
185kg x 2 @8
Repeat x 2 @9
175kg x 2 x 2 @8.5, 9

Tough today. Felt a little off, but pushed through for some good work.

Pin Press:
Bar x 10, 45kg x 6, 60kg x 3, 75kg x 3
85kg x 5 @7
90kg x 5 @8
95kg x 5 @8.5
Drop
90kg x 5 @8.5

A whole rep and lower RPE extra compared to 2 weeks ago. :)

[video=youtube;t2EG_cEiwps]https://www.youtube.com/watch?v=t2EG_cEiwps[/video]


Front Squats:
85kg x 6 @6
92.5kg x 6 @8
100kg x 6 @9
Drop
95kg x 6 @9

After everyone talking about Front Squats I was mad about how much mine suck. Still suck but this is an improvement. :p

[video=youtube;fYroiaoCgbY]https://www.youtube.com/watch?v=fYroiaoCgbY[/video]
 
Keep your elbows up! If you look at the bottom of your squat, you can see your elbow point down a tad, which causes your midsection to flex and makes you lose power. Keep your elbows and head high and you'll feel a giant difference
 
I hate doing front squats in front rack position.. My elbows always end up dropping too. Good work Bolt!
 
Wrivest said:
Keep your elbows up! If you look at the bottom of your squat, you can see your elbow point down a tad, which causes your midsection to flex and makes you lose power. Keep your elbows and head high and you'll feel a giant difference
Click to expand...

Ya that is exactly the issue. I suck at it...some weakness or mobility somewhere. I need someone to yell elbows up at me the whole time haha

capo180 said:
I hate doing front squats in front rack position.. My elbows always end up dropping too. Good work Bolt!
Click to expand...

Thanks....my elbows. :(

Week 4 Day 3- August 7:​


Pin Squat Work up to x5 @9 1 Down Set
Touch and Go Bench Work up to x4 @9 1 Down Set
Close Grip Bench + Bands Work up to x 8 @9 1 Down Set

Pin Squat:
Warm Up-Bar x 10, 70kg x 5, 95kg x 5, 115kg x 3
132.5kg x 5 @6.5
145kg x 5 @8
155kg x 9 @9
Drop
145kg x 5 @9

Whole rep more compared to two weeks ago. ;)
[video=youtube;4brxM4xAVW4]https://www.youtube.com/watch?v=4brxM4xAVW4[/video]
So yesterday I developed some weird Rectus Ab. Trigger Point that manifested into groin pain (TMI). Took care of it, but I felt like crap so I didn't do my normal pre-squat night mobility. Think that led a bit to my knee collapsing in the top set above. Adjusted and this is what the next set looked like from the front (looks better to me):
[video=youtube;MoYFJnZ2EWU]https://www.youtube.com/watch?v=MoYFJnZ2EWU[/video]

Touch and Go Bench:
Bar x 10, 45kg x 6, 65kg x 5, 75kg x 5, 85 x 3
95kg x 3 @7
100kg x 3 @8
105kg x 3 @9
Drop
100kg x 3 @9

Wider grip again. Still trying to find the groove, but this is PR territory for this movement. If I hit the groove right this feels super easy (still not "fast" though), but if I miss it the lift gets tough (down set I misgrooved and it was tough).
[video=youtube;X--CWOfabPo]https://www.youtube.com/watch?v=X--CWOfabPo[/video]

Close Grip + Bands:
45kg x 8 @7
50kg x 8 @8
55kg x 9 @9
Drop
50kg x 8 @8

These suck so I just did 1 rep less than last time at the same weight. Was easier so I tried to slow down and work on form. My chest and tris were inflated after this.

Tomorrow will be straight doom. 5 rep pause DL and 8 rep deficit SLDL.......eating a ton today in prep haha

Also, anyone who likes Sheiko should check this out. Apparently he found all the programs people used in the US funny and updated them for us. ;)

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I feel you 100% on bench groove. I have issues there, too.

Solid work on the squats with the aches and all, and looks like the next session is going to suck. I didn't know it was legal to make pauses over 3 reps. That **** starts fights in some cultures! Haha
 
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