EPTBasically squatting makes you better at squatting. Eating and sleeping are good too.
Teamliquid Health and Fitness Initiative for 2014 - Page 80
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decafchicken
United States20090 Posts
Basically squatting makes you better at squatting. Eating and sleeping are good too. | ||
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Najda
United States3765 Posts
On May 28 2014 14:06 decafchicken wrote: The jist of it is work up to quick max, then 3-5 triples at 80-90% of that, and then 2x5 speed reps @ 50% (unless you're doing olympic lifts). Do 4-7 times a week. Alternate front/back. You get used to squatting heavy with the singles to max often, get volume work in with the triples (but not so much you won't be able to squat the next day), and then light reps where you focus on power. Really get a feel for your technique and auto-regulating/pushing your body. Basically squatting makes you better at squatting. Eating and sleeping are good too. 4-7 based on how you feel the next day or just as you can get to the gym? And would you still do other things after squatting (other body parts or w/e)? | ||
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Donkeys
Mexico308 Posts
160 160 165 165 170 175 175 180 185 185 190 190 195 200 205x 205 210 220x Fatigue started to kick in around the 185, I was sweating so much haha. | ||
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Osmoses
Sweden5302 Posts
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zatic
Zurich15358 Posts
On May 28 2014 12:38 Najda wrote: What program are you doing? Is it primarily just focused on the squat? I feel like I'm really struggling to add weight to my squat and my work set is only 195 right now (even though I was doing 225 before) You have to understand that funkie is just a strong as fuck monster. Wait until he starts pressing again .... Ha good news, found a gym last night by accident that has a bench and a squat rack. Yay! I was so excited that I instantly signed up for three months. Could have probably gotten the price down by a lot, the guy seemed super surprised when I agreed immediately haha. Anyway this makes my situation considerably better :D | ||
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decafchicken
United States20090 Posts
On May 28 2014 14:12 Donkeys wrote: I was incredibly sore today from yesterday's squats. Did something that I've been wanting to do for a while but never got around to it. Snatches on the minute for 20 minutes starting at 70% and increasing. Ended up doing only 18 attempts lol. I liked it, no time to think you just go. Attempts: 160 160 165 165 170 175 175 180 185 185 190 190 195 200 205x 205 210 220x Fatigue started to kick in around the 185, I was sweating so much haha. https://www.youtube.com/watch?v=iaEQ5Gc2fr4 The lighter reps are better but you still leave the bar out in front of you and let it pull you forward, especially as the weight gets heavier. Watched this overhead view of lu's snatch to get a better idea of where you want the bar to be (this one pulls him a tiny bit forward (his snatches at mortal weights are usually slightly backward) but w/e it's a world record) (open in youtube and play at .25x speed). | ||
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decafchicken
United States20090 Posts
On May 28 2014 14:11 Najda wrote: 4-7 based on how you feel the next day or just as you can get to the gym? And would you still do other things after squatting (other body parts or w/e)? It's usually as often as my schedule allows me, I usually hit ~4 but can get in 6 times if I'm lucky/not being an alcoholic. After squats I usually do accessory work and do my olympic lifting separately. If I have to squat and do the olympic lifts I try to do my squats after. | ||
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funkie
Venezuela9376 Posts
On May 28 2014 14:42 zatic wrote: You have to understand that funkie is just a strong as fuck monster. Wait until he starts pressing again .... Ha good news, found a gym last night by accident that has a bench and a squat rack. Yay! I was so excited that I instantly signed up for three months. Could have probably gotten the price down by a lot, the guy seemed super surprised when I agreed immediately haha. Anyway this makes my situation considerably better :D Without any proper gym I've been pressing 60kg ez ez pz. I need to start training harder and get my press to 70 or 80, and then be able to jerk 100kg or more. | ||
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Osmoses
Sweden5302 Posts
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phyre112
United States3090 Posts
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hjhy
7 Posts
On May 28 2014 14:12 Donkeys wrote: I was incredibly sore today from yesterday's squats. Did something that I've been wanting to do for a while but never got around to it. Snatches on the minute for 20 minutes starting at 70% and increasing. Ended up doing only 18 attempts lol. I liked it, no time to think you just go. Attempts: 160 160 165 165 170 175 175 180 185 185 190 190 195 200 205x 205 210 220x Fatigue started to kick in around the 185, I was sweating so much haha. https://www.youtube.com/watch?v=iaEQ5Gc2fr4 nice sleeves :D mine ar eon the way, how are you liking them? | ||
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autoexec
United States530 Posts
On a side note, I started an internship today, and it is so hard to workout after a full work day of laboring out in the heat  | ||
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mordek
United States12705 Posts
On May 22 2014 03:43 IgnE wrote: http://www.mikereinold.com/2012/03/core-stability-from-the-inside-out.html If you are used to using a built you may be creating pressure without actively stabilizing your lower spine within the balloon of your torso, so that it is free to move around. Other possibility is that your squat has butt wink in it that is forcing your SI joint and lower spine through an unstable position and aggravating it whenever you squat. Form check video for squat. Looks like butt wink Deadlift too while I'm at (ties my PR from 2 years ago for reps): I was tired but didn't feel like I didn't have the strength in me at any point, which was not the case the first time I got here. | ||
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GoTuNk!
Chile4591 Posts
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IgnE
United States7681 Posts
On May 29 2014 07:53 autoexec wrote: Decaf, I want to gain strength and I don't really care about my 1RM on squat. I play football and would rather do good in that while in high school than focus on having a beastly 1RM for squat. That being said, is that squat cycle you referenced better than Smolov for building strength? On a side note, I started an internship today, and it is so hard to workout after a full work day of laboring out in the heat What kind of internship has you laboring in the sun? | ||
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IgnE
United States7681 Posts
On May 29 2014 11:10 mordek wrote: Form check video for squat. Looks like butt wink http://youtu.be/XGBO6Woe_V4 Deadlift too while I'm at (ties my PR from 2 years ago for reps): http://youtu.be/NsM8XfzPB04 I was tired but didn't feel like I didn't have the strength in me at any point, which was not the case the first time I got here. Try goblet squatting with as heavy weight as you can. Do like 4x25 and see if your back hurts. Goblet squats are easiest to do without butt wink. Also what shoes are you wearing? | ||
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zatic
Zurich15358 Posts
(I am so mad I didn't come up with this. It's soooo obvious.) | ||
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rod409
United States36 Posts
Obviously in the future I want to prevent injury, but is there advice for after getting hurt? I asked the doc and he said foam rolling would be good for my back, is there anything I should be careful with doing that? I also don't know a good way to ease back into working out. | ||
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Akka
France291 Posts
My main problem still is flexibility though. I don't know how to get better at this so I just stretch as much as possible when I warm up :/ | ||
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Osmoses
Sweden5302 Posts
I hate stretching. | ||
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