Squats, Squats, Squats

Hanley

dartstothesea wrote: »

Ha, their drummer's our drummer, 'til he moved last year.

Hope you listen to this man's more recent bands

Ha, look who took the photo.

podge57

I was disgusted after todays session - I wanted 150x20, but I gave up after 17. My quads and back were cramping badly, but looking back, I think I could have got 20. I should probably start training with my belt again soon, but I'm really enjoying squatting without it atm.
Benching was decent - 110x6 is technically a PR, but I wanted 7

Bench
20kg x 10
40kg x 8
60kg x 8
80kg x 6
95kg x 6
110kg x 6

Squat
40kg x 8
60kg x 8
100kg x 8
120kg x 5
150kg x 17

Lat Pulldown
3 x 20

https://www.youtube.com/watch?v=0gWlnJlqRnw

podge57

Hanley wrote: »

Ha, look who took the photo.

reminds me of 6 degrees of separation !

podge57

Original vid didnt upload properly...

https://www.youtube.com/watch?v=WKmyQdQoVL8

podge57

Tried a completely different deadlift technique today - I wore OLY shoes, and tried to squat down to the bar instead of just bending over. It allowed me to get my hips much lower, get my chest up, and it made the lockout easier. I'm not sure how well it will work with heavier weights, but I'll give it a go next week. I was happy with 200x6, there was at least another rep there.
Quads were still sore from Thursday, so I didn' go too heavy. I'm hoping to hit 180x10 next week.
Did everything beltless again today, might take a few reps with the belt next week

Deads
60kg x 5
100kg x 5
140kg x 5
160kg x 3
180kg x 3
200kg x 6

Squat
40kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 3
185kg x 5

Pullups
+10kg x 4
BW x 6
BW x 6

Hamstring Curls
3 x 20

https://www.youtube.com/watch?v=QHP9IpngfVs

dartstothesea

podge57 wrote: »

Original vid didnt upload properly...

https://www.youtube.com/watch?v=WKmyQdQoVL8

That looks like agony on the wrists. Just noticed you have your thumbs under the bar and all. Do those wrist wraps/sleeves help much?

WHIP IT!

dartstothesea wrote: »

That looks like agony on the wrists. Just noticed you have your thumbs under the bar and all. Do those wrist wraps/sleeves help much?

I wanted to ask about Podge's bar positiion here. It appears quite a big lower than mine - mine is much nearer my neck if that makes sense. Is the bar position correct here? I don't think my arms would take the pressure on them if I had the bar this low?

Hanley

WHIP IT! wrote: »

I wanted to ask about Podge's bar positiion here. It appears quite a big lower than mine - mine is much nearer my neck if that makes sense. Is the bar positive correct here? I don't think my arms would take the pressure on them if I had the bar this low?

What is "correct"?

Lower bar position = shorter lever length = bigger squat

Hand position is largely dependent on shoulder flexibility. Podge's is obviously very good!

podge57

I think having a narrow grip helps me to keep my upper back tight - I've never had any pain squatting this way with wrist wraps on, it can get a bit sore if I work up heavy without wraps though.

As for the bar position, low bar gives you more leverage over the bar, like Hanley said. I've tried a higher position, but it never felt comfortable, and it always felt like I was balancing the bar on my neck - low bar is definitely the strongest and most natural position for me. I've never really had any soreness in my arms from squatting, apart from a bit of tendonitis during smolov

WHIP IT!

Thanks for the replies lads...

Great lifting Podge, keep 'er lit!

podge57

I've never really monitored what I've eaten before, so I plugged everything I ate today into fitday. I think I need more protein, but all in all, its not too bad

http://img684.imageshack.us/i/4jan.jpg/

edit: forgot to include another 1/2 chicken breast, some popcorn and some olive oil

Hanley

7.8g of protein in 25g of powder?

You're doing it wrong!

podge57

Hanley wrote: »

7.8g of protein in 25g of powder?

You're doing it wrong!

Ha, not sure where that number came from!

I just added everything up correctly, and it comes to around:

250p / 265c / 105f / 3030cals

podge57

Really happy with my benching this mornin - my best ever single is 120, and I hit 2 solid triples with 115 today. Inclines were good too, I kept the weight light, and did them at a higher angle to work my shoulders

Bench
20kg x 12
40kg x 8
60kg x 8
80kg x 5
100kg x 3
115kg x 3
115kg x 3

Incline Bench
20kg x 10
40kg x 10
60kg x 10
60kg x 10
60kg x 10

BB Curl
40kg x 10
40kg x 10
35kg x 10

Standing Abs
3 x 15

podge57

I was sick during the week, so I didn't get to lift. I'm still not 100%, but I wanted to get something done. I'll get back on track next week

Squat
40kg x 8
60kg x 8
100kg x 5
140kg x 5
160kg x 3
180kg x 8
200kg x 1
215kg x 1 (belt)

Speed Deadlift
60kg x 5
100kg x 5
140kg x 3
160kg x 3
185kg x 2
185kg x 2
185kg x 2
185kg x 2

Lat Pulldown
3 x 15

Hamstring Curl
3 x 20

podge57

Feeling much better today, and got a good session in. I intended to bench 110/110/115, but I misloaded on the first set and changed the plan. Squatting and rowing felt solid too

Bench
20kg x 12
40kg x 10
60kg x 6
80kg x 6
100kg x 4
112.5kg x 4
112.5kg x 4
117.5kg x 2

Squat
40kg x 8
60kg x 8
100kg x 5
140kg x 5
167.5kg x 5
167.5kg x 5
167.5kg x 5

BB Row
60kg x 10
80kg x 10
95kg x 8
95kg x 8

Pullups
3 x 5

BB Curl
35kg x 10
35kg x 10
30kg x 12

podge57

still getting used to using my belt, it felt like it was throwing me off today. Squats still felt ok, but I was messing about with my stance too much.
Romanian DLs were good, I kept them light so I could try to keep the weight on my hams/glutes.

Squat
40kg x 8
60kg x 5
100kg x 5
140kg x 5
160kg x 4
180kg x 4
200kg x 4
200kg x 4
210kg x 2

Romanian Deads
60kg x 8
100kg x 8
120kg x 8
120kg x 8

Incline Bench
20kg x 12
40kg x 10
65kg x 8
70kg x 8
75kg x 8

AB Pulldown
3 x 15

Face Pulls
3 x 12

kevpants

podge57 wrote: »

Squat

210kg x 4

PR right?

podge57

kevpants wrote: »

PR right?

Nope, its a typo actually

It was only 210x2, I'm gonna go for 210x5 next week though

podge57

Deads felt good today - I was just focusing on my technique and setup on the 227.5 singles, and I kept the rest periods short. 242 felt good too, my lockout seems to be improving.


Deads
60kg x 5
100kg x 5
140kg x 3
180kg x 2
200kg x 1
227.5kg x 1
227.5kg x 1
227.5kg x 1
227.5kg x 1
227.5kg x 1
242.5kg x 1

Bench
20kg x 12
40kg x 10
60kg x 8
80kg x 6
90kg x 4
100kg x 4
100kg x 4
100kg x 4
100kg x 4

Towel Pullups
3 x 5

Seated GM
65kg x 12
65kg x 12
65kg x 12

Hamstring Curl
3 x 15

podge57

Really happy with my bench PR today - the first 2 reps felt fairly easy, I think I might have had a fourth in me.

Bench
20kg x 12
40kg x 8
60kg x 5
80kg x 5
100kg x 3
110kg x 3
120kg x 3 PR
110kg x 3
100kg x 5 (CG)

Squat
40kg x 8
60kg x 5
100kg x 5
140kg x 5
160kg x 3
180kg x 3
180kg x 3
180kg x 3
180kg x 3

Pullups
4 x 5

AB Pulldown
3 x 15

One Arm DB Press
24kg x 10
24kg x 10
24kg x 10

https://www.youtube.com/watch?v=SDXkwfUzpDc

podge57

Squats felt strong tonight - they were a bit wobbly, and my knees were coming in a bit too, but it was still a solid PR. All the other stuff was good too

Squat
40kg x 7
60kg x 5
100kg x 5
140kg x 5
160kg x 3
180kg x 3
210kg x 5 PR
180kg x 5

Romanian Deads
100kg x 8
140kg x 8
140kg x 8

Incline Bench
20kg x 12
40kg x 10
60kg x 8
70kg x 8
75kg x 6

Lat Pulldown
3 x 15

podge57

https://www.youtube.com/watch?v=jnE64MP6eic

podge57

Tweked my glute when I was warming up today, and I wasn't able to set up properly for deads, and all the weight was shifting on to my back. I'm sure it'll clear up and I'll be able to pull heavy next week

Deadlift
60kg x 5
100kg x 5
140kg x 5
160kg x 3
180kg x 3

BB Row
60kg x 12
80kg x 10
100kg x 8
100kg x 8

CGBP
20kg x 12
40kg x 10
60kg x 8
80kg x 5
105kg x 3
105kg x 3
105kg x 3
105kg x 3
105kg x 3

Face Pulls
3 x 15

Hamstring Curl
3 x 15

itsallaboutheL

podge57 wrote: »

https://www.youtube.com/watch?v=jnE64MP6eic

Feel free to ignore me completely because i know **** all.

But, you appear to be setting up with the bar crooked, and you seem to be drving from your right.

Basically it appears one side is very dominant.

But im probably talking thru my arse.

Hanley

Fierce strong squatting there, and even your bench is coming along well.

One question tho, when did you unlearn how to squat?!??

podge57

Cheers lads - I didnt feel like I was pushing more off once side,but it does kinda look that way from the vid, so its something I'll keep an eye on

It was a pretty horrible looking set - I haven't had that much weight on my back in a while and I was all over the place, but hopefully I can get it sorted. I've been trying to widen my stance and use a higher bar position, but they've both felt really uncomfortable, so I'm not sure what to do now

podge57

I was planning on doing a few higher rep sets today, but my bench warmups felt great, so I went for a PR. I was pleased with 130, my elbows flared out as soon as the bar got off mychest, which slowed it down, but the lockout was good.

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 6
95kg x 3
110kg x 1
125kg x 1 PR
130kg x 1 PR
100kg x 8 (CG)

Squat
40kg x 5
60kg x 5
100kg x 5
140kg x 5
165kg x 5
165kg x 5
165kg x 5

BB Curl
40kg x 8
40kg x 8
40kg x 8

Towel Pullups
3 x 5

Tri extension
3 x 15

https://www.youtube.com/watch?v=vkLvfSQFEms

Hanley

Super.. you can bench now too.

podge57

Hanley wrote: »

Super.. you can bench now too.

ha, I'm getting there - and its about time too!