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Squats on Squats on Squats. Journey to 500lbs!

rob112 said:
Haha pauses kill my quads too, and good point on the weight difference.

How are you going about more back work? Is it taking over some upper movement? On GPP days?

Just curious.
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Well I do have more Pendlays and Lever Rows over the rest of the training cycle.

I may also bump up to two GPP days to get more, but I have been just tossing in pull ups (not all are "normal" I try to pull and lean back to hit more mid back) and band pull aparts more often, just not "noting" them on here. :)
 
bolt10 said:
Well I do have more Pendlays and Lever Rows over the rest of the training cycle.

I may also bump up to two GPP days to get more, but I have been just tossing in pull ups (not all are "normal" I try to pull and lean back to hit more mid back) and band pull aparts more often, just not "noting" them on here. :)
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Good call, I have been doing more band pull aparts and stuff like this
Invalid Link Removed that capo showed me. Particularly the lying face down thing.

Good stuff
 
Ya I use a lot of the band and back isos that DeFranco and Smitty have on their pages. ;)
 
Week 8 Day 3: August 28

​
This volume this week is getting to me...I am sore and stiff still. :eek:


Squat + Chains Work up to x3 @9 2 Down Set
Touch and Go Bench Work up to x 7 @10 2 Down Set
Close Grip Floor Press Work up to x 8 @8 Repeats 4 Down Sets

Squat + Chain:
Warm up: 70kg x 5, 95kg x 5, 95kg +1 chain per side x 3, 120kg + 1 chain per side x 2, 120kg + 2 chains per side x 2
135kg x 3 @7
145lbs x 3 @8
155lbs x 3 @8.5
Drop
145kg x 3 x 2 @8, 8

Good numbers (right around e1RM personal bests) despite being ridiculously sore. I think the good thing is that (and probably why I am so sore) these squats and the pause squats on Tuesday didn't see me knees come in as much (and butt shoot back). Check it and let me know!
[video=youtube;Ifd0lwYnDF0]https://www.youtube.com/watch?v=Ifd0lwYnDF0[/video]


TnG Bench:
Warm Up: Bar x 10, 40kg x 5, 55kg x 5, 70kg x 5
85kg x 7 @7
90kg x 7 @8
95kg x 7 @9
100kg x 6 10.5
Drop
90kg x 7 x 2 @9, 10

So I set up a bit different today (tigher?) and it felt awesome. I got a bit greedy (95kg was already a personal best at that rep and RPE), but not even mad. I missed the 7th rep at the very very end. I don't want to make excuses but my right glute/lumbar cramped and I lost position and couldn't fight through it. Technical failure for the loss. :p

Here is how the set up looked today (if you can tell a difference haha). Need some more mobility for it, but my mid back was MUCH tighter and I felt more stable by a ton (still needs some refining). Honestly my upper and mid back were smoked by this more so than my arms, shoulders and chest...
[video=youtube;-VYch9uvmvg]https://www.youtube.com/watch?v=-VYch9uvmvg[/video]

CGFP:
60kg x 8 @7
65kg x 8 @8
Repeat
65kg x 8 x 3 @8, 8.5, 9.5
60kg x 8 x 1 @8

This was down, probably because I overshot on touch and go. Or maybe because my triceps were so pumped it burned trying to lockout. Blah.


Overall I was happy despite overshooting bench (I still PRd!). My glute and low back are TIGHT, so I'll have to mobilize and go easy on Deadlifts tomorrow. :)
 
nice work man, even though you missed a rep learning something that will help you in the future will probably be more important. squats looked really good, I'm not sure exactly what day you were talking about with the knees coming in and the hips shooting back.
 
capo180 said:
nice work man, even though you missed a rep learning something that will help you in the future will probably be more important. squats looked really good, I'm not sure exactly what day you were talking about with the knees coming in and the hips shooting back.
Click to expand...

It isn't anything major, but you'll notice on my top/harder sets of the day my hips push back more (so my back position relative to the floor changes) and I lose optimal leverage. Wasn't sure what it was, but I've been hammering my Adductors (Oly wall squat w/band) and some internal rotation of the hip with mobility lately to hopefully help it...seems better recently. Always just trying refine and get better. :D

Rodja said:
Tech failure isn't a big deal, which I know you know.
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Yep I know. Newish form + trying to hit a PR with it = first time I've messed up because of technique in awhile...so I'll take it. ;)
 
Week 8 Day 4- August 29:​


Deadlift + Chains Work up to x3 @9 2 Down Set
Bench + Chains Work up to x3 @9 2 Down Set
Pendlay Row Work up to x 8 @8 4 Down Set

Deadlift + Chains:
Warm Up-70kg x 5 x 2, 95kg x 5, 120kg x 3, + Chain x 3, +Chain x 2
130kg x 3 @6
140kg x 3 @7
150kg x 3 @8
157.5kg x 3 @8.5
Drop
150kg x 3 x 2 @8, 9

Glute and low back weren't too tight, so this went better than expected. 150 was the aim, but it was too easy so I conservatively threw more on and it still wasn't too bad. Hook grip was feeling good (painful?) today. I've been kind of "sanding" down my thumbnail to make it rougher and give better grip. Also, I need new Deadlift shoes. Chucks are too narrow for me and I can't spread my toes enough in them. I wore my Nanos (inb4crossfit) today, but would rather get something else completely flat or just DL in socks and use slippers at a meet.

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

Bench + Chains:
Bar x 10, 40kg x 5, 55kg x 3, 70kg x 3, +chain x 3
80kg x 3 @6.5
85kg x 3 @7
90kg x 3 @8
95kg x 3 @9
Drop
90kg x 3 x 2 @8, 9


Stuck with today's apparent theme of being too conservative...aimed for 90kg and it was too easy (I even did slight pauses to try and make it tougher). I did have trouble getting as tight in the set up today, but didn't push it due to the low back/glute from yesterday.

[video=youtube;dK9_B0IRde8]https://www.youtube.com/watch?v=dK9_B0IRde8[/video]


Pendlay Row:
70kg x 8 @6
75kg x 8 @7
80kg x 8 @8
Repeat
80kg x 8 x 2 @8, 9
75kg x 8 x 2 @8, 8.5

Very happy with today considering how sore and beat up I felt going into the gym this morning. I let the chains hang more on the ground today, but w/e haha
 
liftandswim said:
Awesome job going above and beyond your goal weights for the day
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Sean1332 said:
Awesome work.
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Thanks guys!


Sooooo I went out of town again and then randomly got invited to a wedding last minute, and went to a baseball game today, so this weekend has been crazy. I also have another job interview on Wednesday so I'll be staying out of town until then.

Regardless I hit a pretty epic Squat w/Belt and Wraps PR this morning. 455lbs for a double. I got it from a good angle today (for once). Felt real solid and no hesitation on the drop: [video]http://instagram.com/p/sZ-vTdyv1S/[/video]

I'll try to get a full write up soon.
 
Soooo glad we will be in the same weight class in Oct.... Actually I may just go up to 180 instead :/
 
rob112 said:
Squats looked really good man! Congrats!
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capo180 said:
nice squat man, looked pretty easy for you. nice and fast.
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Wrivest said:
Soooo glad we will be in the same weight class in Oct.... Actually I may just go up to 180 instead :/
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liftandswim said:
Congrats on the PR bolt! No doubt you've got 500 in the books.
Click to expand...

Thanks guys! No doubt in my mind I could hit 500lbs for a single with the wraps (if my adjusting of e1rm RTS chart is right I am right there...it'd be tough tho!).

Ok so I am back "home" for a bit. I forgot what a computer looked like (kinda srs) and got in a lift this morning in my gym. I'll be honest I am way too lazy to type out the training for Monday and Tuesday (and the little bit I did yesterday), but I'll drop the highlights below and then post today's training.

Monday:
Squats w/ Belt + Wraps x 2 @8 @430lbs:
[video=youtube;Niz3be91Mro]https://www.youtube.com/watch?v=Niz3be91Mro[/video]

I made sure to get a "good" angle on these. Depth looked pretty good (felt good too).

Squats w/ Belt + Wraps x 2 @9 PR of 455lbs:
[video=youtube;1RKlpPTpnyM]https://www.youtube.com/watch?v=1RKlpPTpnyM[/video]

Full set up just so you can see my whole routine. I am not gonna lie I was really excited to do this lift. I actually was smiling as I walked up and got set up. :lol:

First rep I didn't push the knees out as much so I kind of "ran into" myself. Did a better job on rep 2.

Dropped to 435lbs and hit another double to end squats for the day.

Hit 240lbs for a double on Competition Bench and don't remember exactly what I built to on Close Grip Incline. 240lbs made me happy because I have extreme trouble getting set up on those squat stands and benches at that gym. Always down a little bit due to that (and it always feels worse).

Tuesday:
Deadlift w/Belt I built up to 415lbs for a double @9. Felt really good. My legs were a bit shot from Monday, so I had some leg drive struggles, but I was patient off the floor, kept the back flatter, and had no issues with hook grip (even went with minimal tape). Maybe this will pick up steam again soon?

Was supposed to do Pin Presses, but had to hurry and setting up on the jerk boxes and finding the right height would have taken forever so I just went with lily presses pausing less than an inch off the chest. These sucked. I hate any of you that do them. They were cool though.

Finished with Front Squats. The gyms Oly Coach worked with me a bit on them since I suck so much compared to back Squats, but still didn't get very heavy. Ha.

Drove home early this morning (to avoid horrible traffic...but still hit some) and got my prescribed Thursday lift (I should note idk which week I messed it up but I keep saying I am a week further than I am haha this is 8 and last week was 7...unless I am tripping, too lazy to look back and figure out where I goofed):

Week 8 Day 3- September 4:​


Pin Squat Work up to x4 @9 1 Down Set
Touch and Go Bench Work up to x5 @9 1 Down Set
Close Grip Bench + Bands Work up to x 7 @9 1 Down Set

First time in FOREVER that TRAC asked for more volume. Added a set today. Blah haha

Pin Squat:
Warm Up-Bar x 10, 70kg x 5, 90kg x 5, 110kg x 3, 130kg x 2
140kg x 4 @7
150kg x 4 @8
160kg x 4 @9
Drop
150kg x 4 x 2@8, 9

This went up again. The top set was horrible (I kept hitting the pins weird) so to show everyone my workouts sometimes go blah here is that nonsense:
[video=youtube;e_Y9_avX10Q]https://www.youtube.com/watch?v=e_Y9_avX10Q[/video]

Touch and Go Bench:
Bar x 10, 50kg x 6, 70kg x 5, 80kg x 3
90kg x 5 @7
95kg x 5 @8
100kg x 5 @9
Drop
95kg x 5 x 2 @8, 9

Hit the j-cup on rep 2 on the top set, need to set up further away, but was still solid. I am developing some nice feel on bench. When it hit a certain spot in the ROM I can rotate out the elbows a bit and pop to lock-out pretty easy. Oh and my bench at home is 100000000000000000000000000000 0x better to bench on...

Close Grip + Bands:
50kg x 7 @7
55kg x 7 @8
60kg x 7 @9
Drop
55kg x 7 x 2 @8.5, 9.5

Hate bands. And with my wider grip close grip work feels sooooooooo close. Good work though.

For my dear diary addition I should note I am in the process of moving, finding a new place to lift (or get someone to let me put my rack in their gym to use haha), and transition in life a bit. :o
 
Week 8 Day 4- September 5:​


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

Felt solid today. Was a little iffy on consistently pausing at the same spot, but overall not bad. Form felt a little different, but stuck with it and the grip was solid today (other than my thumbs being demolished again). I do seem to be taking a ton of time in between reps though...its almost like a cluster of singles:
[video=youtube;0YSdd-DNtxU]https://www.youtube.com/watch?v=0YSdd-DNtxU[/video]
[video=youtube;WaCC3AupaXs]https://www.youtube.com/watch?v=WaCC3AupaXs[/video]

2-Board Bench:
Bar x 10, 50kg x 6, 70kg x 5, (Add Board) 80kg x 3, 90kg x 3
100kg x 4 @7
105kg x 4 @7.5
110kg x 4 @8
112.5kg x 4 @8.5
Drop
107.5kg x 4 @9.5

Felt great on these. Had a client call me right before the 112.5 so I got a ton of rest which made it real easy (probably could have done 115kg which would have been a HUGE PR...this was still a great personal best):
[video=youtube;mca_YstHbV8]https://www.youtube.com/watch?v=mca_YstHbV8[/video]

Deficit SLDL:
110kg x 7 @7
120kg x 7 @8
130kg x 7 @9
Drop
120kg x 7 @8 (added straps)

This was aka death to my thumbs. Added straps for the final set as I thought my thumbs were going to pop if I tried again. :o

On a side note today I didn't use Max Out...got some PES goodies to try out and loved the workout. :D ;)
 
bolt10 said:
New High Volume. :soon:

Invalid Link Removed
Click to expand...

I wonder how much that one can really be improved upon. Should be interesting and very solid product.

I'm a stim junkie and loved enhanced so I can't wait until you guys get back in that market :thumbsup:

Edit: and then Pausers looked brutal. I'd image they have to rock your core
 
rob112 said:
I wonder how much that one can really be improved upon. Should be interesting and very solid product.

I'm a stim junkie and loved enhanced so I can't wait until you guys get back in that market :thumbsup:

Edit: and then Pausers looked brutal. I'd image they have to rock your core
Click to expand...

Ya I loved High Volume and based on what I've seen about the changes I am pretty excited.

I can't wait for our stimmed pre to return.....I still use Enhanced and have several tubs stashed away. :o
 
capo180 said:
Good work bud. Whats that object that you have on the bar for your 2 board press?
Click to expand...

Something I wish Elite FTS still made. Damn you, Bolt!

EFS Shoulder Saver. Detaches from the bar. Now they just have a barbell with it permanently attatched. Boo

Nice liftin
 
Invalid Link Removed

i found this, not exactly the same. for 40 bucks though... i would just buy a heavy thick foam roller and cut it to fit the bar it.
 
Hey Bolt, just a question when you come back on. Any tips for going to a 10RPE on touch and go benches when alone? I have it a few more times through this cycle and last time I stopped as I was unsure, but thought a good chance Id get it; just didn't want to risk it.
 
I'm not bolt obviously but I'm bored in bed: Can you bench in the rack? Just set the safety pins up below the level of your arch. In case you eat shît you can just lay flat and let the pins take the bar. Curious as to how Bolt does it at his home gym though.
 
Sean1332 said:
I'm not bolt obviously but I'm bored in bed: Can you bench in the rack? Just set the safety pins up below the level of your arch. In case you eat shît you can just lay flat and let the pins take the bar. Curious as to how Bolt does it at his home gym though.
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There is the possibility of that. We do have moveable DB benches. I guess that is probably what I would have to do. Now that you mention it Mike Tuscherer always benches in his rack, and so does Bolt. Coincidence? I think not! Thanks Sean sir
 
Sean1332 said:
I'm not bolt obviously but I'm bored in bed: Can you bench in the rack? Just set the safety pins up below the level of your arch. In case you eat shît you can just lay flat and let the pins take the bar. Curious as to how Bolt does it at his home gym though.
Click to expand...

Ya this is what I do now when I have no spot. Like when I hit that last week and missed a rep it ended on the pins or I'd have died. :o

Usually I aim for a little under and hit 9.5 and don't miss...bench sucks at times so hitting a perfect 10 rarely happens. I usually fail or it is too easy. :p
 
bolt10 said:
Ya this is what I do now when I have no spot. Like when I hit that last week and missed a rep it ended on the pins or I'd have died. :o

Usually I aim for a little under and hit 9.5 and don't miss...bench sucks at times so hitting a perfect 10 rarely happens. I usually fail or it is too easy. :p
Click to expand...

Lol

And yea I was thinking about that...like a perfect 10 at like 6, 7 reps seems pretty hard to gauge, even with small jumps
 
rob112 said:
Lol

And yea I was thinking about that...like a perfect 10 at like 6, 7 reps seems pretty hard to gauge, even with small jumps
Click to expand...

Ya I mean with practice I've become very good at getting close, but it can get tough with those high reps.
 
Week 9 Day 1- September 8:​


Squat w/Wraps and Belt Work up to x4 @9 1 Down Set
Touch and Go Bench Work up to x5 @9 1 Down Set
Close Grip + Minis Work up to x 8 @9 1 Down Set


Squats w/Wraps and Belt:
Warm Up- Bar x 10, 70kg x 5, 95kg x 5, 120kg x 5, 140 x 3, Add Belt/Wraps 160kg x 2
172.5kg x 4 @6.5
185kg x 4 @8
195kg x 4 @9
Drop
185kg x 4 @8

Solid. PR again. You'll see first two reps I hit great depth, second two were a tad higher (the second rep I misgrooved and it screwed with my head haha). I'll take it though as usually my first rep isn't deep enough and it was a trend I wanted to stop. Took a little looser wrap for the drop set and hit them plenty deep.

195kg:
[video=youtube;XM8e25EcGLA]https://www.youtube.com/watch?v=XM8e25EcGLA[/video]
185kg:
[video=youtube;LuGlrjXQSjA]https://www.youtube.com/watch?v=LuGlrjXQSjA[/video]

I'll be honest I was uncomfortable with the wraps today (felt like my legs were going to pop off) and really didn't feel like using them. Blah.

Touch and Go Bench:
Bar x 10, 45kg x 6, 60kg x 5, 70kg x 3, 80kg x 3
90kg x 5 @6.5
95kg x 5 @7.5
100kg x 5 @8
102.5kg x 5 @9
Drop
97.5kg x 5 @8.5

Best on these again. Ha. Felt good. Still lots to work on, but bench is going up so I'll roll with it.
[video=youtube;sn0FkQBWU5I]https://www.youtube.com/watch?v=sn0FkQBWU5I[/video]


Close Grip + Minis:
45kg x 8 @7
50kg x 8 @8
55kg x 8 @8.5
Drop
50kg x 8 @8

Easy, but shut it down there.

This week is another "deload" and again I PRd. Oops? I feel good though. Shoulders are feeling better with the wide grip on bench and motivation is high other than me hating having to wrap my knees. :o
 
Didn't feel like squatting in wraps? Boo this man!
 
capo180 said:
Been hitting a lot of PRs lately man.. Gaining some momentum before the next meet!
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rob112 said:
The man is in the zone
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liftandswim said:
PR's on PR's on PR's
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herderdude said:
Didn't feel like squatting in wraps? Boo this man!
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Thanks guys. Things have been going well on the training front. Surprising because I am quite overwhelmed in all other avenues of life right now. :o

Oh and Herder I just hated how tight they were yesterday....blahhh!
 
Blahhhhh life is full force assaulting me right now. Signing a lease for a new place this week hopefully!

Sorry for the lack of updates guys..I'll have some bad news/good news announcements soon though. In the meantime watch me Squat on a Sunday!

Invalid Link Removed

It is high volume/stress again this week so my "Monday" workout was going to take forever. Decided to hit the gym and warm up and see how squats felt to see if I could at least get those done (and just press tomorrow). Probably could have PRd but just hit my past best and it was much smoother and just better than last time. :)

On a side note has anyone had their calf get hurt from wrapped squatting? Feel like I tied it too hard on one and my left calf/lower leg is real tight and kind if hurts now. :(
 
That's 440lbs x 3 @8.5.
 
Smooth squats man.

I've had the wrap pain sometimes. My right leg feels it now just a tad, at the uppermost portion or my calve. How low below the knee are you wrapping? I think it should be one width below, and 1-2 width's above.
 
Squats looked great. Only thing I ever get is I have to be really tense or it can make my knee cap not feel good.
 
Sean1332 said:
Smooth squats man. I've had the wrap pain sometimes. My right leg feels it now just a tad, at the uppermost portion or my calve. How low below the knee are you wrapping? I think it should be one width below, and 1-2 width's above.
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I don't wrap very far below the knee at all. The stiffness feels deep in my calf and several inches below where it was wrapped. Both front and back tho.

rob112 said:
Squats looked great. Only thing I ever get is I have to be really tense or it can make my knee cap not feel good.
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Ya no knee pain though. Just a super stuff calf haha


I voodood the heck out of it and it feels better with each voodoo wrap. Just kind of weird bc I didn't feel it while squatting.
 
Sean1332 said:
Smooth squats man. I've had the wrap pain sometimes. My right leg feels it now just a tad, at the uppermost portion or my calve. How low below the knee are you wrapping? I think it should be one width below, and 1-2 width's above.
Click to expand...

I start at the bottom of the patella and work my way up. Most of my concern is valgus force and I put a crap tom of revolutions around menisci. I would think as a wide squatter that you'd do something similar.
 
Rodja said:
I start at the bottom of the patella and work my way up. Most of my concern is valgus force and I put a crap tom of revolutions around menisci. I would think as a wide squatter that you'd do something similar.
Click to expand...

I X-Wrap. Round turn above knee, cross down over knee, do another round turn, cross back up over knee, then do turns traveling back down covering the X, then one outward cross back over the knee to tie off. Would there be anything wrong with that? I've been playing around with different wraps, but I can't get them tight enough.
 
I is confused. Prepare for a million questions when I start using wraps. Don't worry that's a ways away yet.

Awesome squatting bolt, but you know that. Can't wait to see you hit a true max.

Hats off to you for keeping your training on point with life in full swing.
 
Sean1332 said:
I X-Wrap. Round turn above knee, cross down over knee, do another round turn, cross back up over knee, then do turns traveling back down covering the X, then one outward cross back over the knee to tie off. Would there be anything wrong with that? I've been playing around with different wraps, but I can't get them tight enough.
Click to expand...

It seems like everyone has a different wrapping style. I just start below my patella with two revolutions and then start working my up and cranking down each revolution. I usually tuck the wrap facing up on the final revolution. When you roll up your wraps, are they tightly wound or loose?
 
liftandswim said:
I is confused. Prepare for a million questions when I start using wraps. Don't worry that's a ways away yet.

Awesome squatting bolt, but you know that. Can't wait to see you hit a true max.

Hats off to you for keeping your training on point with life in full swing.
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Thanks! I am changing states soon and it is a HUGE life change. Blah. The gym in the video is where I'll lift at usually...pretty solid equipment and they plan to get some strongman stuff soon too so new toys! :D

Rodja said:
It seems like everyone has a different wrapping style. I just start below my patella with two revolutions and then start working my up and cranking down each revolution. I usually tuck the wrap facing up on the final revolution. When you roll up your wraps, are they tightly wound or loose?
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If I read that right it sounds like how I do it. I also really crank when pulling it across the knee as opposed to when I pull it behind the knee. I recently started really wrapping them TIGHT when I roll them up and it made a big difference for me.
 
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