GOAL #1: 3 LIFT TOTAL >1000lbs [Archive]

itscolin81

05-15-2012, 10:57 PM

GOAL #1 >1000lb squat, bench, deadlift total
Decided to post here since I have a more distant goal of doing Olympic lifts, namely getting a respectable clean and jerk. Also this seems like a smaller, more knowledgeable community that accepts more than one way to achieve goals. Finally, I’ve built my garage gym mostly out of Pendlay/MuscledriverUSA equiptment, so it seemed the best place to post my progress.
For several reasons, mostly just because I’ve always been very weak, I’ve chosen my first goal as a 1000lb total squat, bench, and deadlift. I have little interest with continuing with powerlifting to the point of competing, but it seemed a good place to start. Future goals will likely include: fat loss, bodyweight lifts (gymnastics), Olympic lifts, big squat, etc.

Starting stats and lifts:
30 years old
290lbs
5’10”
Squat: 285lbs x 5,5,5 (all with badly rounding upper and lower back + ‘good morning’ form)
Bench: 200lbs x 5,5,5
Deadlift: 305 x 5 (fairly rounded back also)

Programming:
From experimenting the past few months I have become convinced that I will do better with more frequent squatting than the popular 3 day/week routines. Planned program will look much like the ‘Broz powerlifting routine’ he recommended somewhere.
Daily squatting, sometimes including front squats
Every other day benching, sometimes including push pressing
Every other day deadlifting, sometimes including or substituting rdl’s
Most days/lifts will be aiming for a 3 x 5 pr. Deadlifting 1 x 5rm and front squats and push presses 3rm’s. Some deadlift days may shoot for a 3rm or 1rm if fast enough. Lifting at this frequency will allow for some playing it by ear days. I assume a lighter squat day will present itself occasionally, as well as some lighter rdl’s without deadlifting. Front squats, push presses, and rdl’s will be used to add work on days that pr’s may not happen or for light work on easy days if needed. Full rest days will occur a little as possible, averaging around 1/week, rarely 2 in a row. Most lifts will be video recorded and judged for speed and back rounding, etc and used to guide the sets, reps, and weights used that day.
In addition to the lifts, whether at the end of a session or in another part of the day some added work will be done daily or almost daily. Squat and bench days can have a short hike, progressing hopefully in speed and length. Squat and pull days can have additional back work done including circuits of chins, back extensions, face pulls, and some ab work.
Mobility work done as needed before and after workouts to improve ROM for squat, etc. Diet will be something like paleo with lean meats and seafood and fruits and veggies. Sweet potatoes and the like can be eaten post workout. I plan to eat a lot.
Current issues: BACK ROUNDING AND MOBILITY/ROM and… being weak

I appreciate any advice you may have.

Colin

itscolin81

05-16-2012, 10:16 PM

http://www.youtube.com/watch?v=EVgSfKE7uZg
http://www.youtube.com/watch?v=9z2LTBQZXvk
http://www.youtube.com/watch?v=LMFggMSzO6Q
http://www.youtube.com/watch?v=qbOXp2zhr1w

Today's plan was to drop the weights, as explained below, and just do the basics - squat and deadlift - no front squats or RDL's today.

My biggest issues at the moment, as far as I know, are keeping a straight back in both the squat and pull and getting full ROM in the squat. Recently I've squatted 285 x 5's and deadlifted 305 x 5, but all with a pretty badly rounded back. I don't know all the ways to solve this, but I'm starting with weights that I can hold better form with and working up... squat 225 and deadlift 275. Any advice to fix the back problem, particularly with the squat and dl setup? As you can see, set 3 even at 225 my back didn't hold up as well as I'd want.

These lifts were followed up with 3 sets each of band assisted chins (8's), face pulls(20's), and 'ab rolls' on a big ball(5's). Might do back extensions later.

itscolin81

05-18-2012, 11:25 PM

http://www.youtube.com/watch?v=JN8b-NffsTc
http://www.youtube.com/watch?v=NlGqiUAxnfw
http://www.youtube.com/watch?v=y02s0nbVuUc
http://www.youtube.com/watch?v=PyFu4BFL9_I
http://www.youtube.com/watch?v=UWGvtPDNz44

Took a rest day yesterday and regret it. I always feel very stiff and slow and need a longer warmup to feel ready to squat. Today I felt tight and unsure about my knees which I've had some tendonitis problems with when squatting 3x/week. I decided to just do some relatively heavy singles with varying bar placement, stance, and heel height (little plates) - just to play with some potential changes to help my back rounding/good morning squat before climbing back up with weight.

As you can see I did one with what I feel like is a little more low bar, one more high bar, and one high bar with plates under heels all at 275. I didn't see or feel a drastic difference in my back... actually the high bar with plates was the worst but with just 3 singles it is not much info to go on. I did feel better with the high bar placement, a little more stable and comfortable when standing and a bit more upright. I definitely felt more quads, less hams when using the plates... a lot. I have bought a pair of Risto shoes with more heel and will try to do more high bar when the arrive. Other than that, I plan to just give my back rounding a high priority during squatting. I'll be doing more mobility work instead of sitting around getting tight in the evenings. Also, the added back work on deadlift days should help. We'll see how this goes as the sets of 5 go from 225 back up to 275+.

I planned to bench 205 x 5,5,5 but failed on the 5th rep of 2nd set. Tried a 3rd set and failed on 3rd rep. Didn't do overhead work.

Will hike later and do smr on calves, hams and stretch.

itscolin81

05-20-2012, 03:22 AM

squat 225x2
http://www.youtube.com/watch?v=uoyWpqeuS6A
squat 245x2
http://www.youtube.com/watch?v=tz_IfaNV9CM
squat 275x2
http://www.youtube.com/watch?v=L_VBP8lVc-A
squat 285x2
http://www.youtube.com/watch?v=h0WKOJQwAr0
squat 245x5
http://www.youtube.com/watch?v=Xh5DturqlFo
deadlift 275x1
http://www.youtube.com/watch?v=Cjxqh4-549k
deadlift 295x1 less knee drive
http://www.youtube.com/watch?v=yY0eBBr1EvY
deadlift 295x1 more knee drive
http://www.youtube.com/watch?v=yfOzKqG-f4o
rdl's 275x5
http://www.youtube.com/watch?v=_eYBxBIZTxM

For both squats and pulls, my back could be better but its not as bad as it was prior to backing off. Need to improve depth in the hole and setting up dl with a much tighter lower back. Felt good to get the rdl's in. My back is so much better when I leave the last 3.5-4inches out of the ROM and I can do more work (3x5 vs 1x5) when reps start at the top and use the stretch reflex/bounce off the blocks.

Feels so much better to squat consecutive days rather than taking days off. I used a higher bar placement and really focused on staying more upright with my lower back contracted and keeping my head and chest up. They don't look much different on video but they feel better. Today was an easier day, no 3x5's. I just went to heavy singles or doubles before form broke and then did a set of 5 for work. I'd like to minimize these types of improvised days and stick to doing either progressive sets of 5 or light days with just a 'heavy' single or double and going hard the next time. But, being the beginning of this program, I'll be trying to adapt to the frequency and dealing with form/mobility more than later.

I'll do the extra back work later today, chins, face pulls, extensions, ab work as well as some mobility work. I'll be trying to add a mobility session each day consisting of just 10-30min of mwod type stuff to improve my squatting and deadlift start position. I've been pretty thorough about warming up well with smr and stretching, and post workout also... but I haven't really spent the needed time to make significant, longer lasting changes - like 2min+ in one stretch, pushing my end ranges further and further. I think more mobility in the hole and dl setup will be big for my progress and long term success.

Tomorrows plan: 3x5reps squat at 235, first step up in progression, haven't done overhead work in a little while so strict ohp 3x5 may be in order, might do bench 185x5-8 after that or just some pushups, maybe no horizontal pressing at all till next squat bench day. And, more importantly, getting in some mobility work - ankles, hips, groin, and/or hamstrings.

itscolin81

05-21-2012, 12:29 AM

Squat 235x5,5,5
http://www.youtube.com/watch?v=Q5rMg_-aN88
http://www.youtube.com/watch?v=UxaKAPDc1uw
http://www.youtube.com/watch?v=jyPEzY71zlI

Felt and looked pretty decent, except that I need more mobility getting deep and the last reps/set were harder than they should be. I really tried to squeeze my lower back on the way down and not bounce too much which causes me to loose the back sometimes.

Benched up to 205x1. It didn't look faster or feel lighter than last time when I failed to get 5 on the 2nd set, so I stopped and went to overhead presses.

Presses 130x5,4,3,3
http://www.youtube.com/watch?v=qJEHoV35rYE
http://www.youtube.com/watch?v=A-o3aQewqE0
http://www.youtube.com/watch?v=oj4RBfBJyoo
http://www.youtube.com/watch?v=cFQgEEc6pxk

Obviously pretty weak overhead but will give that more attention after I get total>1000, bench 225x5.

Didn't get the back work in yesterday as I should have, so I did it today rather than hike. 3 sets/circuits of band assisted chins, face pulls, and extensions. Went pretty hard. That may be the beginning of a needed rest day assuming I do RDL's tomorrow.

Tomorrows plan - Squat &/or front squat to heavy singles/doubles without doing much volume. Watch form, speed, and back to determine 'heavy'.
Do light dl's for setup practice then RDL's for sets of 5 at 275-285. Following that day if done as planned, will do 3x5 squats at 245 or pr fronts squat 5x3, shoot for pr 3x5 bench 205 and then rest day after that with hiking. Subject to change....

Also, tried some stretching using a band for distraction on the hip and ankle. I've got some obvious impingent and will add/substitute distraction stretching for hip/ankle in my warmup and then in separate mobility sessions with pnf.

itscolin81

05-22-2012, 08:02 AM

Todays plan was to work up to some 'heavy' singles/doubles in the squat:
275 double
http://www.youtube.com/watch?v=xtV8rozcgOs
295 single #1
http://www.youtube.com/watch?v=v_0fEIlHRYo
295 single #2
http://www.youtube.com/watch?v=y5EcFKM-ew4

Didn't feel or look that great, but with mobility improvement and a more upright torso I believe I'll hit better depth with much more weight.

Then I planned to do 3x5 RDL's, but after seeing my RDL back vs my DL back I decided to try to close the gap between the two, so I did 1-2rep sets with 225 RDL's starting with an about 4" block to touch and go off of, then used my yellow plate, green plate, black plate, and no plate to increase the ROM and see what happens with my back and form. Surprise surprise- it sucked as it got lower and lower and I ended up just finishing with a couple 275 single deadlifts. I do feel I learned something and will be able to build on this idea of fixing my form and setup from the top down.

225 4" looks and feels great to me - starting with stance and grip in optimal feeling placements
http://www.youtube.com/watch?v=SP90lDWxhYA
225 3" not bad
http://www.youtube.com/watch?v=VqJ_pIfcWa8
225 2" arms run into knees, made adjustment,
http://www.youtube.com/watch?v=GU2Q4R_fZ0I
225 1" see my struggle at the bottom, cant keep good back
http://www.youtube.com/watch?v=B6jx8ELVL_E

225 floor - not even close, look at end of eccentric on 1st rep!
http://www.youtube.com/watch?v=azHy8Dlg1RM
again much better - compare bottom of this set to last one
http://www.youtube.com/watch?v=LdgN9GKDEQA

Lesson learned! pause above two vids! keep butt up, shins straight! Should feel A LOT of stretch/tension in the hams given my current flexibility.

even through in a sumo/semi-sumo lift for fun
http://www.youtube.com/watch?v=0j0UCUIkvgo
275 DL - BEST LOOKING AND FEELING PULL EVER - AGAIN, SHINS VERT N BUTT UP, CAN'T SEE MY BACK HERE, BUT BETTER THAN BEFORE
http://www.youtube.com/watch?v=D0Fx6WdUZuU
275 DL - worse than the last one, check out why, minor diffs in knee width vs elbows, slightly more knee bend
http://www.youtube.com/watch?v=C5FmFDnAxQY
tried 335 x1 DL - shouldn't have
http://www.youtube.com/watch?v=wcrYudmkrZ0

I was pretty frustrated after this workout bc I didn't get 335 which I've hit several times before and I didn't do 3x5 RDL or even 1x5 DL. I was done after the 335 attempt. Pissed that I didn't do any work to get stronger, but I did learn from the vids and hopefully will make improvements in having consistent form/setup in the DL... then I can progressively add weights. I'll allow myself a certain amount of this messing around to fix form for a week or two, but soon I need to be adding 5-10lbs often to reach my goals. Hoping for Squat 295x5, Bench 225x5, and Deadlift 335x5 before attempting any 1000lb totals.

Tomorrows plan: 1st - now, go hike and do hamstring and groin pnf before bed. tomorrow:
squat 245x5,5,5
bench 205x5,5,5 (if fail on 1st 2 sets finish 15reps at 205 and go to 185 reset next time)
hamstring and groin pnf/smr again with lots of band distraction for hip and ankle

itscolin81

05-23-2012, 12:12 AM

Just did a hike and a good amount of mobility work today, most noteworthy was some pnf for hams and a lot of lower body/hip/glute/groin/ham smr. Was super tight (not sore) upon waking and for hours afterward. Decided to save the 245x5,5,5 squats and bench pr 205 x 5,5,5 for Wed. Got my Risto shoes in and found some new ways to roll my groin and glute/ham and some good ham/groin stretches so I'll be doing them frequently and hopefully see some improvement in my squat depth soon.

Wed plan: morning hike, smr, ham/groin pnf
evening: squat 245x5,5,5 ; bench 205x5,5,5 plus smr/pnf
looking for improved ROM in squat and 205PR in bench

itscolin81

05-23-2012, 11:05 PM

I spent a long time (nearly an hour) doing smr and some stretching to prep for squats. This was just after waking so I was a little more stiff than usual. Also, my first time to squat in my new Risto shoes with a bit of a higher heel.

I did 245x5,5,5 as that was my next step in my progression.

#1 - 1st set sucked, off balance, not tight, etc
http://www.youtube.com/watch?v=elYNQlQxo6Y

#2 - much better, really focused on a big breath and squeezing my abs
http://www.youtube.com/watch?v=lZGp6d8IREU

#3 - better again
http://www.youtube.com/watch?v=JQeeLH_4dnA

Then on to bench. This was my 3rd attempt to get 205x5,5,5. My 1st 2 tries I got the 1st set but missed on the 2nd. This day was preceded by a rest day and my last 'pressing' day only had me work up to 205x1 on bench then press 3x5 for a PR. I got all 3 sets this time and it took a bit of adrenaline to do it. My last set I stripped off 20 to 185 and did 3 more reps. I learned to take a breath and relax between reps. When I do this I am better about reseting my traps pushing with my legs. The 1st few reps of set 3 were pretty easy doing this. I don't care too much about the bench bc, well, it is a press lying on a bench - but I'm happy to be making progress in something since I'm mostly working on fixing form at lighter weights for squats and pulls.

set 1
http://www.youtube.com/watch?v=qA9J6Y89WXo
set 2
http://www.youtube.com/watch?v=uwt_x8WRZzI
set 3 - I did 185x3 as a drop set after this
http://www.youtube.com/watch?v=uwt_x8WRZzI

Tomorrows plan: squat up to a heavy single/double after lots of mobility work. Deadlift light (225-245, maybe up to 275) for singles and doubles as practice in setting up right. Probably do some 'top down setup' with these too. Then, RDL 3x5 at 285.... or 1x5 at 285 plus back work (3 sets of chins, back ext, face pulls, 'ab rolls'). If I feel great, might do 3x5 RDL and back work, but probably not. Also, most definitely need to keep with mobility work - smr/pnf on calves, groin, hams/glute. Not hiking today so if it works out to fit that in I might.

itscolin81

05-25-2012, 06:11 AM

Today's plan was to squat to some 'heavy' singles/doubles without accumulating much volume and watch form - then work on DL by doing RDL's or DL's 'top down' from the hang to learn a better setup position and keep my lower back straighter.

Squats 275 x 4 singles (1 not on video). The later ones felt better than the first couple.
http://www.youtube.com/watch?v=p-4T9-tgT-k
http://www.youtube.com/watch?v=T2DA7HFpnTk
http://www.youtube.com/watch?v=M6JkHe3p5k4

Deadlift 275x1 (notice bar goes forward at beginning of pull, why?)
http://www.youtube.com/watch?v=F7aEqrZAxkk
Deadlift 310x1 #1 (fail with feet wide, arms 'over' knees - reset with compromise of feet closer and arms just around/over knees)
http://www.youtube.com/watch?v=TXrdfSAM73w
Deadlift 310x1 #2
http://www.youtube.com/watch?v=9DDCkO_GUFw
Deadlift 275x5 touch and go for comparison to prior workout of 275x5
http://www.youtube.com/watch?v=cvSjcImpM4c

275x5 from 5/16 for comparison - now hips higher, arms more in front of legs vs around them, back slightly straighter, etc
http://www.youtube.com/watch?v=qbOXp2zhr1w

Not a bad workout - I'm beginning to like the deadlift again as I see hope in doing it without a rainbow back.

Tomorrows plan: Well 1st - ASAP back work, at least abs and back extensions along with lots of ham/glute, groin, and ankle mobility work.
Tomorrow: Squat 255x5, really focus on better warmup reps with good cues and form. Better valsala manuever, more chest up and shoulders back squeeze from the top of the rep down, more squeeze lower back to keep straight and relax legs/hips to feel as much stretch as possible in the hole, and finally to push up and back with my butt and back/chest.
For bench work I'm not sure. The last 205x5,5,5+drop set 185x3 really has left me sore and a little weak feeling, but much has been said about how you feel is a lie, etc. I might give 210x5,5,5 a shot and if I fail I might just push press for some kind of PR - or I might just work up to a heavy single/double in the bench like I do in the squat on 'easy days'. We'll see. Also, might try to add the chins/face pulls on this day and see how that goes.

itscolin81

05-25-2012, 10:23 PM

Todays plan was to squat 255x5,5,5 and some pressing but I haven't done any front squats recently and Mike Robertson's site says these are a great swap for someone with lower back rounding in the hole. So I set a starting point for progression at 185x3,3,3,3,3. They went well, I think I'll sub/add these more often.

Front squat 185x3,3,3,3,3
http://www.youtube.com/watch?v=8QRDmUOEUUI
http://www.youtube.com/watch?v=ml2mk6xDCh4
http://www.youtube.com/watch?v=KhB7GgT9AN8
http://www.youtube.com/watch?v=HeuY6svsnUc
http://www.youtube.com/watch?v=MLVU0oH_13Q

Then Bench: I tried for 210x5,5,5, but only got 4 on the 1st set and decided to save it for next time after a rest day - and moved on to push press 185x3,3,3.

Bench 210x4
http://www.youtube.com/watch?v=GIblLLT2X7g

Push Press 155x3,3,3
http://www.youtube.com/watch?v=4NnyfJYKrg0
http://www.youtube.com/watch?v=uVc0KFvMdt4
http://www.youtube.com/watch?v=Szd9rpoPTSg

Then some back work - here is an example:

Back extensions 2x10
http://www.youtube.com/watch?v=OHGzOv52xV8

Ball rolls 2x10
http://www.youtube.com/watch?v=bg68DEKsIGo

Not a bad workout - Tomorrow will either rest or squat and deadlift/rdl, not sure about the details yet.

itscolin81

05-29-2012, 09:05 PM

First, I not only took 2 off days in a row which is taboo - I took 3! I felt tight and tired and lazy today. Hopefully I won't do this again but holidays and weekends happen so...

I got some reading and thinking done though and want to try a more systematic approach to improving my squat and pull ROM without back rounding. I'll post my plan but part of it is to stop lifting through a ROM that I can't keep a straight back. Box squats and raised deadlifts with heights that will decrease over time (every 2 weeks or so?). I can progress the weights this way and not reinforce bad form and at the same time work alot on my mobility.

Box Squats at 225 - 2.25" wood, concrete slabs, and 2 red plates
http://www.youtube.com/watch?v=V4a0rnswQwI
http://www.youtube.com/watch?v=kQfX-d8GnLI
http://www.youtube.com/watch?v=gA35ulchA2U

Deadlifts (touch and go) off yellow plates - 275x5,5
http://www.youtube.com/watch?v=njJOQDtcceU
http://www.youtube.com/watch?v=dAatwqDcjeY

The squats were surprisingly very difficult. Not sure why.

itscolin81

05-29-2012, 09:31 PM

PreWorkout Prep:
1. hot bath, biking as needed to sweat
2. dynamic movements, similar to 'chinese warmup' on youtube
3. basic/quick foam rolling: upper back, lower spinal erectors, quads-IT band, glutes-hams, etc
4. specific/longer smr and band distracted work: do to the point of functional ROM acheived
4a: calves/ankles
4b: upper ham,glute
4c: adductors
5. additional stretches: hip capsule, quad/hip flexor
6. start bodyweight squatting

PostWorkout Recovery:
1. basic/quick foam rolling as above
2. static stretches: quads, hams, glutes, hips, pec/delt/lat/tricep as needed

Progressive Mobility Training (can do as postwkout or at a later time, daily)
1. all the basic work done during preworkout as needed
2. specific smr and pnf on ankles, hips, hams, adductors - smr until no more super painful spot, pnf for several cycles until changes made - ROM change must be made
3. squat, deadlift setup stretches - just get in the hole with a straight back and sink as low as possible

Off time Immobility Prevention: if sitting around for >1hr, do a round of this to keep mobile - don't let ankles, hips, etc get tight - work on posture!
1. light dynamic movements
2. light basic smr
3. static stretches as appropriate: hips, knees, calves, abs, pecs, etc
4. light posture work: band pullaparts, superman

Workouts:
1. don't do loaded movements in a ROM I can't keep my lower back straight through - so: box squats and pulls of blocks of decreasing heights (every 2 weeks or so)
2. do front squats in a 1/1 ratio to box squats

itscolin81

05-29-2012, 09:57 PM

Same as originally posted:

alternate days:
A - box squats + bench + (chins and facepulls or pullaparts)
B - front squats + deadlifts or RDL's + (back ext and ab rolls)

take 1-2 days off /week, ex:
mon- box squats + bench
tues - front squats + deadlifts
wed - box squats + bench
thurs - front squats + rdls
fri - box squats + bench
sat - front squats + deadlifts
sun - off

keep with alternating box squats and front squats (on pull days)

decreasing heights of box/deadlift blocks until ATG and deficit pulls

sub/add ohp/push press to bench days as needed if progression not possible

band assisted chins and facepulls or pullaparts on bench days, back exentions and ab rolls on deadlift days

squats and pulls priority is ROM and back form, not weight progression although that is still done

box squats 3x5, start at 225, increase by 5's
front squats 5x3, start at 185, increase by 5's
deadlifts 1x5 if dead, start at 275, increase by 5's
deadlifts 2-3x5 if touch and go, start at 275, increase by 5's
rdl's with straps, doh, off 4" blocks, start from hand out of rack, start at 275, 3x5's, increase by 5's
bench 3x5, start at 205, increase by 2.5's
ohp/push press, 3x5 or whatever, try to pr each time in some way

reset on anything that stalls 3x in a row - reset 10%

itscolin81

05-29-2012, 10:03 PM

hike 3-5x/week, after or separate from workouts
can be in addition to accessory back work or mobility training times
start easy, 10-20min up, walk down
progress in speed and distance and jogging down
push only as appropriate, lifting is priority, hiking is recovery but should see progress

itscolin81

05-30-2012, 12:18 AM

back extensions 25lb x 10,10,10
ab rolls 10,10

general mobility work, smr and static stretches - no pnf

itscolin81

05-30-2012, 09:04 PM

Trail 3 and 7 on Pisgah. 35min total. A good starting point to measure progress.

Basic mobility work, no pnf yet today, maybe after box squat/bench press

itscolin81

05-31-2012, 06:19 PM

Todays plan was to start a box squat progression at 225x5,5,5. Using the box only as a measuring stick to keep constant depth and keep an unrounded back. Will drop box height progressively. Here it is 3 boards at 0.75in each, 2 concrete slabs, 2 red plates. Above parallel. Back moves at bottom, but from slight overextension to neutral, probably not more. Would like to see no change. Am not using 'box' to sit, rock back, pause at bottom - so I'm just touching and driving up.

box squat 225x5,5,5
http://www.youtube.com/watch?v=aXnyTbPjOV0
http://www.youtube.com/watch?v=RWXY-UIglQY
http://www.youtube.com/watch?v=1xPS9ArJlj8

After the 3 days off (with poor diet/rest) I went for 205x5,5,5 since the last time I got it was really tough and needed some adrenaline to get it. I missed 5th on 2nd set. This is first strike, 2 more and reset at 90%. I did 195x5 for the 3rd set.

bench 205x5,4 - not shown 195x5
http://www.youtube.com/watch?v=C_XhikPi_Dg
http://www.youtube.com/watch?v=KTjnOWVCYKc

chins x8,8
facepulls x22,20

quick foam roll and some static stetches

Tomorrow plan: front squat 190x3,3,3,3,3 and touch and go deadlifts off yellow plates 280x5,5,(5?) - pnf on hams for sure, also roll upper hams and groin hard

itscolin81

05-31-2012, 11:41 PM

I'm really happy with my front squat compared to my back squat. Lower and upper back are better positioned and even a few broke parallel. You can see I can bounce out of the bottom somewhat, probably due both to muscle tension and thighs/calves/etc making contact all without lower back rounding. Might not be so nice when it gets heavier, but it is promising. Will be trying to get my back squat more like my front squat.

Front Squat 190x3,3,3,3,3
http://www.youtube.com/watch?v=3ai4Pl0OEp8
http://www.youtube.com/watch?v=CZPlrqnN1As
http://www.youtube.com/watch?v=PpmYJCMb7MA
http://www.youtube.com/watch?v=EhZ1ipsAa2s
http://www.youtube.com/watch?v=NeT-Vlwd5Nc

Deadlifts off yellow plates 280x5,5 - touch and go, no reset
http://www.youtube.com/watch?v=oNWu6W0VJd4
http://www.youtube.com/watch?v=TQn5MgPGZnw

Fairly happy with today's workout, will try to build off of it.

Did some PNF for hamstrings and a good amount of smr.

Tomorrow's plan is box squats at 230x5,5,5 and bench 205x5,5,5. Before that I'll maybe get in a session of hiking, back extensions and ab work, and some more hamstring pnf and loooong static stretch to hip capsule, and some smr.

itscolin81

06-01-2012, 10:59 PM

I got caught up on some sleep and some eating today and have not gotten in a hike or the extra back work yet.

Todays plan was box squat 230x5,5,5 then bench 205x5,5,5. I was pretty happy with my front squat form (compared to my back squat and lower back rounding at depth issue) so I wanted to make todays box squats look and feel more like my fronts: lead less with hips at beginning of decent, more with knees; keep more upright, chest up, chin up, bar back, etc; big focus on big breath, ab contraction, lower back contraction, upper back tightness, etc; and having the bar more on top of the traps and spine and less behind me, more accomodating to uprightness and not bending over so much. I felt it went pretty well compared to last session at 225, except the last rep of last set today, not sure what happened there.

box squat 230x5,5,5
http://www.youtube.com/watch?v=93gBDDahyf0
http://www.youtube.com/watch?v=Bly9wI_PjvQ
http://www.youtube.com/watch?v=dFfkl7g9ZUc

After squats I got into stretching and just didn't stop. When I squat then bench I always feel like my post workout stretch is just warming up because I get tight in the hips, calves, etc during benching. So today I'll just to the bench work later with the back work I need to get in - chins, face pulls, and maybe even the back extensions and ab rolls if time/energy.

Tomorrows plan: front squat 195x3,3,3,3,3 and deadlift (touch and go) off yellow plates at 285x5,5,(5?). Depending on how much back work I do today I may need to do more tomorrow.

itscolin81

06-02-2012, 04:54 AM

I have company over so didn't want to spend an hr and a half doing bench, chins, etc etc, and mobility work - so I just warmed up and did bench press bc I didn't want to miss a main lift. Shot for 205x5,5,5 but missed rep #15 - could have got it but rep #14 went haywire and I was spent for #15. I guess this technically is a strike two at 205x5,5,5, but I'm pretty sure I've got it. Attempt #3 will be cake and I'll move on to 210x5,5,5 and maybe need a reset soon. Need to eat better, having beer and steak tacos tonight.

No video but...

Bench 205 x 5,5,4

Tomorrows plan: do the dang back work. Front squat 195x3,3,3,3,3 and Deadlift 285x5,5+ - maybe do RDL's off 4" blocks at a higher weight.

itscolin81

06-03-2012, 04:05 PM

A 45min bike and 75min hike, all pretty low intensity.

Will front squat and pull later, along with back work, mobility work.

itscolin81

06-04-2012, 12:53 AM

Today's plan was front squat 195x3,3,3,3,3 and deadlift off yellow plates 285x5,5. I felt pretty tired but I got all the work in. The front squat looks fine, could get deeper. The deadlift lower back isn't bad, but it isn't really straight either.

Front squat 195x3,3,3,3,3
http://www.youtube.com/watch?v=GKB_FQalN-0
http://www.youtube.com/watch?v=4MY5DzCEJWY
http://www.youtube.com/watch?v=YkKmU-wB6zg&noredirect=1
http://www.youtube.com/watch?v=mtmm4iEPoO8
http://www.youtube.com/watch?v=eVdtJTFACu8

Deadlift off yellow plates 285x5,5
http://www.youtube.com/watch?v=abaD7pIo8fM
http://www.youtube.com/watch?v=uBd_tPxoglA

itscolin81

06-04-2012, 10:23 PM

Todays plan was to box squat 235x5,5,5 or whatever the next step in the progression was and bench 205x5,5,5 for a 3rd time and if failed to then reset.

My girlfriend was using the boards I usually use as part of my 'box' set up so I tried squatting without that 2.25 inches during my warmup. The videos looked good and I've been thinking I don't really need to progress my strength in the ROM that I can do with a straight back... I need to progress my ROM with the strength that I have. At the height I'd been using my back was fine, so I decided today to just try different heights and see the result on my back... I was pleased with what I found.

With safety pins and a box under me and my recent practice with box and front squat work, I was able to focus on squeezing my back and contracting my abs HARD and trying to sink as deep as possible with more of an upright posture.

lower box squat at 225
http://www.youtube.com/watch?v=Fw29uw4XxQA

even lower at 225
http://www.youtube.com/watch?v=YrMbBIip9k8

lower again at 225
http://www.youtube.com/watch?v=lMMQ7Ph1X9o

225x4 no box - good back, more upright than the past, could have gone lower, but pretty good rom
http://www.youtube.com/watch?v=UQY8a6X3P0s

just stretching in the hole at 135
http://www.youtube.com/watch?v=DB0T4JT9meQ

These aren't the best squats in the world, but I've never been able to balance and sit in the hole like that and not have my back look like a rainbow. I'll keep with the box and front squats and try to keep progressing my depth and back rigidity.

Did not do bench - will go for it tomorrow and hopefully be fresh enough to not have any issue with getting all 15 reps.

itscolin81

06-06-2012, 03:44 PM

hiked a couple times for 40min each

itscolin81

06-11-2012, 03:27 PM

Have been on vacation and a little out of it. Body feels awful. In the last week I've done 2 lifting sessions with the last being just light squatting to gain some mobility back. Will try to ease back into things before re-entering the progression I was doing. Really want to get the lift form on squat and deadlift set in stone and climb those weights up to:

squat 295x5,5,5
bench 225x5,5,5
deadlift 335x5

these numbers aren't so far away and should give me a >1000lb total for 1RM's.

Will start back with just a handful of mobility sessions and light lifting to test ROM's and avoid sitting, laying around. Will include some hiking and biking to get a little work in. A day or 2 of this and I should be ready to resume my routine.