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decafchicken
United States20166 Posts
Jesus Christ easy lift gotunk. I'll try to beat it on Monday or next week after the American open. On November 25 2012 00:11 ShadeR wrote: On the quest for 3 plates. Pulling 2 and a half. Gloves and hat. Ban IMO. Jk nice lift, you'll hit three in no time. | ||
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theJob
272 Posts
I barely managed to perform the planned reps. Shit felt really heavy for some reason. Been like this with all the lifts the entire week. After that I did: pullups, 4x4 rope pull ups, fat bar shrugs, rear delt flies, dips, arm-work | ||
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GoTuNk!
Chile4591 Posts
 @Shader Nice pull. U have more strength in you for sure. For singles, try holding your breath trough the entire lift, more strength and tighter mid section. And burn the gloves, they are the equivalent of the pussy pad for the squat. | ||
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FFGenerations
7088 Posts
mon ohp 50kg 6-5-5 pclean 60kg 15+ reps pulldowns, holds, 7kg delt raises np wed bench 80kg 6-5-5 dead 100kg 5-5-5 pulldowns, curl, holds, 5kg delt raise fri dead tired, cop-out session (stayed up all night fucking around) ohp 40kg 10-10-10 pulldowns, curls, 5kg delt raise (left shoulder fucked up could barely manage the 5kg & ohp) this coming monday...! : bench is supposed to be at least 80kg 6-6-6 deadlift 110+ shoulder hopefully healed (will find out by doing delt raises). i was trying to heal my shoulder by lying "over" whenever i wanted to lie on my side (instead of lying "on" it) it but it looks like that wasnt working - have to completely lie on my back 100% of the time now  annnnnnnnd finally start squatting again (will probably start with the bar or like 40kg and with totally different aka correct technique even if it means i cant do jack shit weight-wise or depth-wise) | ||
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ShadeR
Australia7535 Posts
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GoTuNk!
Chile4591 Posts
So I did a bunch of singles working up to a beastly 45kg PR snatch :d | ||
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Luxae
Israel232 Posts
Squat 1x3 60, 90, 110, 130, 1x1 150, 3x2 170kg - felt heavy, might have been because of the time though. BP 1x3 50, 65, 80, 3-2-2-3-2 95kg, 1x1 95kg (3 sec pause at bottom) - again, felt pretty hard. The paused rep was surprisingly easy though. Dumbbell BP 2x8 26kg, 1x8 30kg Chin ups 1x3 +30kg Pull ups 1x5 +15kg. | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
But ofcourse I'm gonna pull that motherfucker. I have a tendency to channel my anger really well under pressure, so it should be okay. 190 3 weeks ago felt pretty easy. | ||
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phyre112
United States3090 Posts
Seated OHP 95x5 105x5 105x3 95x3 85x5 Shrugs 135,185,205,225,245 x5 then 3x5 @ 265 with straps Tricep Extensions 4x20 @ 50 lbs was going to do standing ohp - after 39 squats, I was too tired, so I did them seated. When I got up to do shrugs my legs were still shaking, and they're so pumped right now that they aren't fitting my pants. It was probably too much in hindsight, but I felt really good, so I did it anyway. Had a hell of a time stabilizing the OHP. I could have put 105 up in the air for three sets of five, but I couldn't keep it in the air while I took a breath in between reps and almost dropped it on my head. Will go back to standing next time, and that should resolve itself. Read something at the end of a recent chaos and pain article about leg/glute/erector imbalances pulling the squat to one side. Took a video and, sure enough I drift heavily to my left leg on heavy squats - my right SI is the shitty one. Goign to work on correcting that, see if it strengthens the area. Shrugs and tricep extensions just for "why the hell not". I am going to hurt all over tomorrow. | ||
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mordek
United States12705 Posts
On November 26 2012 12:23 phyre112 wrote: Read something at the end of a recent chaos and pain article about leg/glute/erector imbalances pulling the squat to one side. Took a video and, sure enough I drift heavily to my left leg on heavy squats - my right SI is the shitty one. Goign to work on correcting that, see if it strengthens the area. Yep, I noticed the exact same thing for my squat. Let me know what you plan on doing to correct it. Too long of a break from the gym, excited to go after work  | ||
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theJob
272 Posts
then 3 unassisted natural GHR. then 10x3 assisted GHRs calves, wendlers ab circuit and then back raises | ||
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phyre112
United States3090 Posts
On November 26 2012 22:38 mordek wrote: Yep, I noticed the exact same thing for my squat. Let me know what you plan on doing to correct it. Too long of a break from the gym, excited to go after work Just going to copy the paragraph from chaos and pain here - chaosanpain.blogspot.com : If your squat is stuck, have someone look at it from the front or back, rather than the side. Nearly every time I’ve seen someone with a squat that is truly stuck, it’s the result of one thing- their weight is improperly distributed between their legs. You can see this from the front because their ass will gravitate toward one side or the other. There’s a very simple way to fix this- make a conscious effort to force your ass to the other side as you squat. It will feel incredibly unnatural at first, but if you feel like you’re forcing your ass so far to the other side that you’re in danger of falling over like a drunk chick at the aforementioned spear bar, your ass is probably dead center. Keep working that for a couple of weeks and then have someone recheck it. Within a month, your squat will be up and you won’t have to worry about your weight distribution again. This is usually a problem with new trainees and people who’ve had a lower back or lower body injury. | ||
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sJarl
Iceland1699 Posts
Squats: 115kg x 11 FS: 70kg x 5, 80kg x 8 | ||
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mordek
United States12705 Posts
On November 27 2012 01:36 phyre112 wrote: Just going to copy the paragraph from chaos and pain here - Hmm so continue squatting just make a conscious effort to make it dead center. If this does the trick I will be in your debt! | ||
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decafchicken
United States20166 Posts
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sJarl
Iceland1699 Posts
On November 27 2012 02:22 decafchicken wrote: I've been focusing on pushing my knees out a lot more as i descend and it's been helping a lot. Been able to use my inter thighs a lot more to create more torque when i bounce out of the bottom. I guess this applies more to olympic style squatting though. It just helps everyone who is trying to squat more It's often referred to as "Spreading the floor". | ||
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Luxae
Israel232 Posts
Squat 1x3 60, 95, 115, 125, 3x2 140kg - shoulder width stance. Press 1x3 45, 55, 1x1 70, 1x2 65, 1x3 60kg Sumo DL 1x3 60, 1x2 100, 1x1 130, 160kg Curls with EZ curl bar 1x8 bar+22.5, 3x5 bar + 32.5kg Power Shrugs 1x3 60, 100, 140, 160, 2x3 185kg It seems I may have finally injured myself. My right knee has been aching all week, pretty much when ever I sit for too long and in the morning after I wake up. I can't really see a doctor about it any time soon, so I'm hoping narrowing my stance and bringing my toes more forward in the squat will elevate some of the pressure off the area. | ||
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extr3me
Norway145 Posts
Got 220kg today, and I did work on my form but u guys can check it out. This is me from todays squat 200kg: I know I am using knee-wraps, but I did already like 30reps before i maxed tt. | ||
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Malinor
Germany4751 Posts
On November 28 2012 07:46 extr3me wrote: Hi people, havent been squatting for a while about 2-2.5 months... Got 220kg today, and I did work on my form but u guys can check it out. This is me from todays squat 200kg: http://www.youtube.com/watch?v=7YETNwUJNxo&feature=plcp I know I am using knee-wraps, but I did already like 30reps before i maxed tt. Nice. What's your bodyweight these days? | ||
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shawster
Canada2485 Posts
On November 27 2012 20:09 Luxae wrote: Today: Squat 1x3 60, 95, 115, 125, 3x2 140kg - shoulder width stance. Press 1x3 45, 55, 1x1 70, 1x2 65, 1x3 60kg Sumo DL 1x3 60, 1x2 100, 1x1 130, 160kg Curls with EZ curl bar 1x8 bar+22.5, 3x5 bar + 32.5kg Power Shrugs 1x3 60, 100, 140, 160, 2x3 185kg It seems I may have finally injured myself. My right knee has been aching all week, pretty much when ever I sit for too long and in the morning after I wake up. I can't really see a doctor about it any time soon, so I'm hoping narrowing my stance and bringing my toes more forward in the squat will elevate some of the pressure off the area. as a constantly injured individual i'd have to chime in with some advice. stop squatting if it hurts or change something so it doesn't hurt. i swear i've had like 4 different overuse injuries in the past 7 months. i know it sounds intuitive, don't do what hurts etc but if you are as stubborn as I am that advice really can go far... | ||
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