Ive been squatting- conjugate programme based on WS.

[Varven]

ME squat

warm up : back extensions/legpress/crunches

squats

bar 2x8

60kg 2x5

80kg 1x5

100kg 2x5

110kg 1x5

120kg 2x3

130kg 1x1

1x2, the 2nd rep was a good morning .. very scary lol

140kg 1x3 all 3 reps were 'failed' by refereee expensiveurine for not being at parallel. F@#k, I cant squat for s@#t . Frustrated.

120kg 2x3

Good Mornings

50kg 1x10, 2x8

Leg extensions half the stack 3x10

incline crunches

1x15

2x10

Dissapointed at not hitting parallel with 140kg squat.

[ExpensiveUrine]

First one was alright on 140, the last 2 were so-so. BUT they were better than that last goodmorning on 130.

[Varven]

Today was Supposed to be ME bench day

warm up on crunches/tricep push downs/db shoulder press

flat bench

bar 2x8

40 1x5

50 1x5

60 1x5

70 1x5

80 bar on chest, tendons gave in.

60 3x10

went home . Annoyed. @#$#@$ tennis elbow.

I thought it was finally starting to heal. apparently not.

[poos_n_wees]

New Favourite snack,

tub of cottage cheese with a large handfull of almonds and dried apricots.

yummy

Oh gawd, love this combo. Before bed I sometimes mix up cottage cheese/peanut butter/protein powder too. Used to make me gag but I it now lol.

Sucks about the elbow, I hear ya man - injuries suck. I used to have problems with my wrist - couldn't even grip a bar without the pain shooting up my arm. Went and saw a chiropractor, and after 2 sessions... pain was gone: http://www.activerelease.com/about.asp

[Varven]

New Favourite snack,

tub of cottage cheese with a large handfull of almonds and dried apricots.

yummy

Oh gawd, love this combo. Before bed I sometimes mix up cottage cheese/peanut butter/protein powder too. Used to make me gag but I it now lol.

Sucks about the elbow, I hear ya man - injuries suck. I used to have problems with my wrist - couldn't even grip a bar without the pain shooting up my arm. Went and saw a chiropractor, and after 2 sessions... pain was gone: http://www.activerelease.com/about.asp

cheers will give it a go.

[Varven]

Dynamic effort day.

warm up: front squat 50kg 2x10, back extensions 2x10, standing leg curls 2x10

Decided to speed squats off a 10inch box .

warm up 50 1x5, 60 1x5

work sets.

These were a killer off the low box, as it was well below parallel, and I had only about 20 - 30 secs rest between sets..

8 x2 @ 85kgs

Done,

onto DE deadlifts

only 10 secs rest between sets.. focus on firing as fast as possible with glutes and hams

10x1

Done..

Ive shortened the rest intervals on my DE work, its really bringing up my overall work capacity and endurance..

Assistance work.

Good mornings

50kg 1x10

60kg 1x8

70kg 1x8

Pull throughs

(total of 20 numbered plates on the machine. )

plate 6 1x10

plate 8 1x10

plate 10 1x10

plate 12 1x6

Front squats

50kg 1x10

80kg 1x8

70kg 1x8

Decline obliques twist crunch

2x10

decline normal crunches

2x10

Dont we love DOMS in our lower backs ? I cant bloody sit in the car seat without cramping

[2guns]

have u tried acupuncture for yr elbow?

[Varven]

Nah never thought of it or tried it... ive always been a bit skeptical about it for some reason.

Decided to do some speed bench work day to at least retain speed via dynamic training since im unable to do max effort work

warm up

bar 2 x10

401x10

50 1x5

Speed benches, average time for 2 reps: 2.5secs, was pleased as th is is under the 3 sec threshold, so I will be applying a pendulum wave and going up in weight next time.

50kg 8x2

4 Board benchpress, training for lockout. I found I can do these without killing my elbow, it has little carryover for sheer strenght but at least keeps some muscle memory alive and hey it trains my lockout

4board bench:

60kg 1x10

80kg 1x10

90kg 1x8

100kg 1x5

80kg 1x10

push press

50kg 3x5

just to keep the shoulders stimulated

bent over barbell rows

40kg 1x12

60kg 3x8

[Varven]

well well well today was a real eye opener.

Got some solid advice from some seasoned pl'ers.

Seems like my squat is all over the place. Literally. There are enough technical anomalies in my technique to make me wonder how I managed to get even this far.

Apparently Ive been going really wide and doing a good morning squat.

I.E. the bottom of my squat is a good morning.. yup so Ive been doing good mornings with 140kg for multiple singles..scary huh.

This would explain why my squat sessions would leave my cns/lower back fried to the core and legs with barely any damage.

Ive had my technique heavily corrected and will suspect Im a long way off from getting it right, let alone perfection...

narrow stace paused squats

I stop @ rock bottom for 2 secs then back up.

90 kg 5x5

narrow stance full squats -

100 1x5

1101x 5

120 1x3

125 1x3

127.5 1x3

130 1x2

[Varven]

Full squats

40kg 2x5

60kg 1x5

80kg 1x5

100kg 1x5

110kg 1x5

120kg 1x5

130kg 1x3

135kg 1x1.. bit of a disaster.. needed a spot

120kg 1x3

100kg 1x5

Front squats

80kg 3x5

90kg 1x1

85kg 1x2

Deadlifts off a 3 inch platform

80 1x3

100 1x3

120 1x3

140 1x2

150 2x1, 1x2

160 1x2

Deadlifts off floor

165kg 1x3.. new pb :grin:

Pull throughs

1x12, 1x6

Decline crunches

bw 1x15

bw+10kg 1x6

bw+5kg 1x10

bw 1x10

[Retro Blaster]

Hey bro just reading your last post, in regard to your squat technique.

Poer lifting squats and olympic squats are two different techniques, i myself have a very wide stance and do a bit of a Good Morning at the bottom of the lift "in the hole" Thats how the west side guys do it and most powerlifters. I also have the bar sitting pretty low on the traps hence the good morning, IMO both are good but concentrate on one technique. Ass to grass squats are easier with the bar a bit higher ala olympic style where as box squating is easier with lower bar placement and wider stance.

I duno if a 1000lb squat will be possible doing it oly style

Just my 2 cents

[Old Bull]

Hey bro just reading your last post, in regard to your squat technique.

Poer lifting squats and olympic squats are two different techniques, i myself have a very wide stance and do a bit of a Good Morning at the bottom of the lift "in the hole" Thats how the west side guys do it and most powerlifters. I also have the bar sitting pretty low on the traps hence the good morning, IMO both are good but concentrate on one technique. Ass to grass squats are easier with the bar a bit higher ala olympic style where as box squating is easier with lower bar placement and wider stance.

I duno if a 1000lb squat will be possible doing it oly style

Just my 2 cents

Good 2 cents

OB1

[Varven]

hey retro and Old bull,

I thought I had myself trained for a wide squat with a large sitback.

But from others observations, I was not descending deep enough and was tilting over way too much. (more than what is deemed necessary/safe even by the average pl type squat).

So now I am trying to retrain myself to olympic squats, but the minute I put the bar on my back, I take a huge 'sitback' (like you would when squatting onto boxes).

However, my technique is thoroughly stuck between the two and I am sittingback, but trying to stay narrow and end up knees over toes.

Will get some footage hopefully 2moro so you guys can see what Im doing (or rather not doing).

Its truly frustrating... trying to rewire my brain.. and now I Seem to have lost both techniques.

[Varven]

Me doing deadlifts of a 3inch platform

[deegee]

The video doesnt work for me

[Pseudonym]

Nor me.

[Retro Blaster]

IMHO sitting back is good,when sitting back it recruits the posterior chain and really firesit so when exploding off the box you ues the post chain moreso then the quads, hence power lifters huge posteriors :pfft: and olympic lifter huge quads.

Remember we (power lifters) are aiming to break parralel no more so training to that specific technique becomes priority. BUT i do do some A2G squats and front squats to bring the weaknesses up and get them firing.

Ed Coan is a perfect example he has a huge ass and hammys small quads, but is one of the best squatters in the world i think a 900 lb squat.

The same arguement can be had with elbows in or out benching one recruits tris more and the other recruits pecs more.

I say be flexible but remember what your goal is and what you are lifting for, those guy at gilles sre invaluable though bro take it in and manipulate to your needs ala west side barbell

Just my 3 cents

[Varven]

Admin, help !

when I log on, the last post I can see in my journal is Wed Aug 23, 2006 10:31 pm .

I cant find anything after this.

HOWEVER, if I hit the reply button, wjhen you scroll down the page and have the preview part of whats been going on.. I can see upto date posts.

Is it just me with this problem ?

[Varven]

Is the video still not working ?

Let it play for a few moments... as there was no1 at the gym to record my lift, I had to setup the camera then get behind the bar.. so let it run for about 20/30 secs ..

[big MAC]

Video works, looks damn strong mate.

[poos_n_wees]

IMHO sitting back is good,when sitting back it recruits the posterior chain and really firesit so when exploding off the box you ues the post chain moreso then the quads, hence power lifters huge posteriors :pfft: and olympic lifter huge quads.

Remember we (power lifters) are aiming to break parralel no more so training to that specific technique becomes priority. BUT i do do some A2G squats and front squats to bring the weaknesses up and get them firing.

Ed Coan is a perfect example he has a huge ass and hammys small quads, but is one of the best squatters in the world i think a 900 lb squat.

Wow, this is really interesting :nod:

Video works, looks damn strong mate.

x2 :grin:

[Pseudonym]

Admin, help !

when I log on, the last post I can see in my journal is Wed Aug 23, 2006 10:31 pm .

I cant find anything after this.

HOWEVER, if I hit the reply button, wjhen you scroll down the page and have the preview part of whats been going on.. I can see upto date posts.

Is it just me with this problem ?

Well, it's working for me. It sounds like your browser might have stored an old version of the page, and is giving you that, instead of getting a fresh version from the server. If this problem continues, try loading the page, then hitting Ctrl + F5 to force a refresh. Let me know if that doesn't fix it.

Your video is working now - previously youtube just gave me an error message. That's an impressive-looking stack of plates on each side. If you're taking more videos, I'd be keen to see some side-on ones that show your form a bit more. (My own deadlift form needs a lot of work, you see!)

[Varven]

Thanks for comments guys.

Got ya Retro, was reading a paper about how overall glutes/hams/lower back combined are able to be trained to be stronger than the quads. so in long term view PL type squats should move more weight.

However, being an newbie and the only one who trains WSB @ gillies, its quite easy to get confused and caught up with the oly type squatting stuff.

I still need heaps more work on technique, might get big mac or Exp urine to shoot some vids off my form coming tuesday.

Page is A-ok admin.

Re: stack of plates, I was working my weight up by warming up, so theres a few 15kgs and 10kgs in there.. lol though it sorta 'warms-up' my egeo as well to have more plates LOL

Will post side video to focus on form next .

[Varven]

Yesterday decided to do some box squats with sub maximal weight but going deep.

Worked off a 10inch box, so didnt bother sittin gon it and 'loosening-up', but rather focussed on touching it and firing back up with as much speed as possible.

10inch box, wide stance.

60 1x5

80 1x5

90 1x5

100 1x5

110 1x5

115 1x5

120 1x5

100 3x3.. focussed on explosiveness here.

Box jumps .. onto a box taht is about as high as a bench.. 2x5

box + 1plate (to increase height ) 1x5

box + 2 plates 1x5

box + 3 plates 1x5

box + 4 plates 1x3

[Varven]

GPP/ extra workouts to targer lagging muscles

bent over bb rows

30 1x15

40 1x15

50 1x12

60 3x8.. couldnt push hard.. elbows were starting to hurt past this rep/weight range.

plate shoulder raises

5kg 1x15

10 kg 1x12

20kg 2x10

crunches 3x15