scientific muscle
New Member
Quadzilla in the making. I am loving front squats (in my new oly shoes!), although I have a ways to go to catch up to those crazy numbers as usual.
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- Thread starter Lol
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(scientific muscle @ Feb. 12 2008,01:44)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Quadzilla in the making. I am loving front squats (in my new oly shoes!), although I have a ways to go to catch up to those crazy numbers as usual.</div>
I must get some Oly shoes but I'm having to spend out on other things right now and don't want to compromise on them so I'll wait a bit longer. I don't think I'd wear them for deads though. Are you just using them for squatting?
My front squat progress is definitely slowing now but I really want to try for a 300lb single at the end of this cycle if I stay injury free. A 400lb back squat still seems like a tall order but if I can get a mate to spot me I might give that a shot too.
(scientific muscle @ Feb. 12 2008,01:44)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Quadzilla in the making. I am loving front squats (in my new oly shoes!), although I have a ways to go to catch up to those crazy numbers as usual.</div>
I must get some Oly shoes but I'm having to spend out on other things right now and don't want to compromise on them so I'll wait a bit longer. I don't think I'd wear them for deads though. Are you just using them for squatting?
My front squat progress is definitely slowing now but I really want to try for a 300lb single at the end of this cycle if I stay injury free. A 400lb back squat still seems like a tall order but if I can get a mate to spot me I might give that a shot too.
The other evening when I was out for a stroll I came across a low, flat-topped stone wall along a river that had a break in it for an adjoining pathway. It turned into a great challenge to see who could do a standing jump from the wall on one side of the path to the other.
Even without any Dutch courage I went for it and made it. My lad couldn't do it but, more interestingly, the other chap who was with us couldn't do it either and was amazed that I could, considering I'm 10 years his senior and about 4 stone heavier!
I wish I could have measured the gap accurately but we reckoned it was about 7 or 8 feet across. If I had missed it I would probably have hurt myself pretty badly but just to prove it wasn't a fluke I did it again.
It's nice to know that all the squatting I've been doing has increasing my functional strength (not that jumping a gap was particularly functional in this instance!).
I ought to do the test again under safer conditions and see how far I can really jump. I haven't measured my standing vertical jump either so I must have a go at that sometime too. I wonder if it's best to jump up onto a platform or to see how high you can reach with your hand? (I suppose jumping onto a platform requires good hip flexibility and so is not a true test of how high you can jump.
)
Even without any Dutch courage I went for it and made it. My lad couldn't do it but, more interestingly, the other chap who was with us couldn't do it either and was amazed that I could, considering I'm 10 years his senior and about 4 stone heavier!
I wish I could have measured the gap accurately but we reckoned it was about 7 or 8 feet across. If I had missed it I would probably have hurt myself pretty badly but just to prove it wasn't a fluke I did it again.
It's nice to know that all the squatting I've been doing has increasing my functional strength (not that jumping a gap was particularly functional in this instance!).
I ought to do the test again under safer conditions and see how far I can really jump. I haven't measured my standing vertical jump either so I must have a go at that sometime too. I wonder if it's best to jump up onto a platform or to see how high you can reach with your hand? (I suppose jumping onto a platform requires good hip flexibility and so is not a true test of how high you can jump.
TunnelRat
Active Member
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(Lol @ Feb. 12 2008,10:03)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I really want to try for a 300lb single at the end of this cycle if I stay injury free. A 400lb back squat still seems like a tall order but if I can get a mate to spot me I might give that a shot too.
....
I wonder if it's best to jump up onto a platform or to see how high you can reach with your hand? (I suppose jumping onto a platform requires good hip flexibility and so is not a true test of how high you can jump.
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A 400 lb squat seems a most worthy goal!
I would think jumping onto a platform would be an altogether different test than simply just how high can you jump. Both would be interesting to try.
(I'm gonna file "Dutch courage" and "4 stone" with the "choccy" and the rugby references...)
(Lol @ Feb. 12 2008,10:03)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I really want to try for a 300lb single at the end of this cycle if I stay injury free. A 400lb back squat still seems like a tall order but if I can get a mate to spot me I might give that a shot too.
....
I wonder if it's best to jump up onto a platform or to see how high you can reach with your hand? (I suppose jumping onto a platform requires good hip flexibility and so is not a true test of how high you can jump.
A 400 lb squat seems a most worthy goal!
I would think jumping onto a platform would be an altogether different test than simply just how high can you jump. Both would be interesting to try.
(I'm gonna file "Dutch courage" and "4 stone" with the "choccy" and the rugby references...)
Weds 13/02/08
Hang Cleans: 5 x 40kg, 5 x 50kg, 5 x 60kg, 5 x 70kg, 5 x 80kg (176lb) - had to put the bar down and reset grip after 4th rep with 80kg
Deads: 5 x 110kg, 1 x 160kg (with hook grip, no straps), 10 x 170kg (374lb) New 10RM with straps & double-overhand grip
Romanian Deadlifts: 2 x 10 x 110kg (242lb) - right down to weights touching floor
Chins/Pull-ups: 5 x bw, 21(MS) x bw+15kg (33lb), 5(MS) x bw (neutral grip only for these)
MS set alternating between pullups, chins, neutral grip pullups in rotation.
Dips: 3 x 10 x bw+25kg (55lb) - lighter than I should have gone but more volume. I want to see if I can get my bench up a bit on Friday so didn't want to overdo it tonight.
Hang cleans for practice and as a warmup for deads. I really didn't want to do that 10th rep on the deads but knew it had to be done! Glad I got it. I could have done an extra 5-rep set or two afterwards but I reckon my lower back is going to have plenty to think about from just the one heavy set.
Hang Cleans: 5 x 40kg, 5 x 50kg, 5 x 60kg, 5 x 70kg, 5 x 80kg (176lb) - had to put the bar down and reset grip after 4th rep with 80kg
Deads: 5 x 110kg, 1 x 160kg (with hook grip, no straps), 10 x 170kg (374lb) New 10RM with straps & double-overhand grip
Romanian Deadlifts: 2 x 10 x 110kg (242lb) - right down to weights touching floor
Chins/Pull-ups: 5 x bw, 21(MS) x bw+15kg (33lb), 5(MS) x bw (neutral grip only for these)
MS set alternating between pullups, chins, neutral grip pullups in rotation.
Dips: 3 x 10 x bw+25kg (55lb) - lighter than I should have gone but more volume. I want to see if I can get my bench up a bit on Friday so didn't want to overdo it tonight.
Hang cleans for practice and as a warmup for deads. I really didn't want to do that 10th rep on the deads but knew it had to be done! Glad I got it. I could have done an extra 5-rep set or two afterwards but I reckon my lower back is going to have plenty to think about from just the one heavy set.
Fri 15/02/08
Back still hammered from Wednesday's deads. However, I wanted to hit the squat rack.
ATG Squats: 10 x 60kg, 5 x 110kg (242lb), 10 x 140kg (308lb) New 10RM, 2 x 5 x 140kg (308lb)
At nine reps I wasn't sure whether I should go for the last one without a spotter but I was very determined to get it. Seeing that I got it and didn't get stuck, I'm glad I tried!
I think the reason I have been able to push my squat up so much so far this cycle is mainly because I have altered my technique. I am no longer 'high trap' Oly squatting but am placing the bar on my scapular spine. The moment of force on my lower back is reduced and therefore it takes longer to suffer from fatigue. My legs are taking more of a beating because of this which is great.
If I use the 1 rep max calculator on exrx.net and pop 140kg for 10 reps into the boxes, it calculates my 1RM as 187kg (411lb). I think this is probably a little high based on my experience with deads but it might just be on the cards that I get a 400lb lift at the end of this cycle.
Back still hammered from Wednesday's deads. However, I wanted to hit the squat rack.
ATG Squats: 10 x 60kg, 5 x 110kg (242lb), 10 x 140kg (308lb) New 10RM, 2 x 5 x 140kg (308lb)
At nine reps I wasn't sure whether I should go for the last one without a spotter but I was very determined to get it. Seeing that I got it and didn't get stuck, I'm glad I tried!
I think the reason I have been able to push my squat up so much so far this cycle is mainly because I have altered my technique. I am no longer 'high trap' Oly squatting but am placing the bar on my scapular spine. The moment of force on my lower back is reduced and therefore it takes longer to suffer from fatigue. My legs are taking more of a beating because of this which is great.
If I use the 1 rep max calculator on exrx.net and pop 140kg for 10 reps into the boxes, it calculates my 1RM as 187kg (411lb). I think this is probably a little high based on my experience with deads but it might just be on the cards that I get a 400lb lift at the end of this cycle.
Sun 17/02/08
OHS practice as general warmups.
Bench: warm ups then 10, 5, 8, 5 x 100kg (220lb)
Upright Rows: 15 x 31kg, 5 x 41kg, 3 x 10 x 61kg (134lb)
I think my bench is now back to where it was prior to my right AC joint problem. 220lb is my current 10RM. My shoulder is ok doing upright rows too. 134lb is my current 10RM but I think it is really a bit higher than that.
5s next week. Yipee!
OHS practice as general warmups.
Bench: warm ups then 10, 5, 8, 5 x 100kg (220lb)
Upright Rows: 15 x 31kg, 5 x 41kg, 3 x 10 x 61kg (134lb)
I think my bench is now back to where it was prior to my right AC joint problem. 220lb is my current 10RM. My shoulder is ok doing upright rows too. 134lb is my current 10RM but I think it is really a bit higher than that.
5s next week. Yipee!
Week 6
Mon 18/02/08
Finally, it's time for some 5s.
Front Squats: 10 x 40kg, 5 x 60kg (132lb), 5 x 80kg (176lb), 4 x 5 x 100kg (220lb)
Pendlay Rows: 10 x 60kg, 5 x 80kg, 4 x 5 x 100kg (220lb) – last set MS style
It was meant to be a bit easier tonight seeing that I only have to do 5 reps (plus a bit of zig-zag on the squats) but it didn't seem easy at all. I think I was still pretty fatigued from Friday's all out effort and the training I did yesterday.
Mon 18/02/08
Finally, it's time for some 5s.
Front Squats: 10 x 40kg, 5 x 60kg (132lb), 5 x 80kg (176lb), 4 x 5 x 100kg (220lb)
Pendlay Rows: 10 x 60kg, 5 x 80kg, 4 x 5 x 100kg (220lb) – last set MS style
It was meant to be a bit easier tonight seeing that I only have to do 5 reps (plus a bit of zig-zag on the squats) but it didn't seem easy at all. I think I was still pretty fatigued from Friday's all out effort and the training I did yesterday.
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(Lol @ Feb. 19 2008,10:07)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Hey, Colby, I am still counting on your prediction coming true of me getting a 400lb squat by the end of Feb. Not long to go now though! Aaarrrggghhh!
</div>
If not very soon, then soon enough my friend.
(Lol @ Feb. 19 2008,10:07)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Hey, Colby, I am still counting on your prediction coming true of me getting a 400lb squat by the end of Feb. Not long to go now though! Aaarrrggghhh!
If not very soon, then soon enough my friend.
Wed 20/02/08
Overhead squats with empty bar to warmup. Also tried a few behind the neck presses once in the hole; I can't believe how hard they feel in this position with just an empty bar!
Clean & Jerk: 10 x 60kg, 10(MS) x 80kg, 5(MS) x 90kg (198lb)
Pretty tiring session but what a cool exercise it is. I love these babies. Max Stim style reps are perfect for these. By the fifth rep with 90kg I was pouring with sweat and I'm training in what is a pretty cold room (cold enough to see my breath). Most jerks were lowered down to chest level under control for some extra shoulder work but a few I just let crash to the floor which was very satisfying!
I tried a couple of attempts with 100kg and failed; I'm psyching myself out and not really giving it everything I've got for the second pull. It would help if I learnt how to receive the bar lower down. Right now I'm practically standing upright when the bar racks. 90kg seems to fly up when I get it right so 100kg must surely be in the bag soon.
Had to curtail my workout after C & Js as I had a prior arrangement to keep; will have to finish up tomorrow.
==========================
Looking for a bit of inspiration, I came across this interesting interview with Leonid Taranenko today. In it he discusses his training. Wow!
Leonid Taranenko Interview
And a vid of his amazing 265.5kg Clean & Jerk:
Leonid Taranenko 265.5 WR Clean & Jerk
He also lifted 266kg (586lb) in the C & J in Nov '88.
From WikiP: Due to the restructuring of the competitive weight classes that took place in 1993 and 1998, these lifts are no longer recognized as the official world records. However, these remain the highest figures ever posted in competition.
In my book he's still got it. I wonder if this years Olympic games will see his record finally broken. Maybe we will see a 600lb C & J for the first time in history?
Overhead squats with empty bar to warmup. Also tried a few behind the neck presses once in the hole; I can't believe how hard they feel in this position with just an empty bar!
Clean & Jerk: 10 x 60kg, 10(MS) x 80kg, 5(MS) x 90kg (198lb)
Pretty tiring session but what a cool exercise it is. I love these babies. Max Stim style reps are perfect for these. By the fifth rep with 90kg I was pouring with sweat and I'm training in what is a pretty cold room (cold enough to see my breath). Most jerks were lowered down to chest level under control for some extra shoulder work but a few I just let crash to the floor which was very satisfying!
I tried a couple of attempts with 100kg and failed; I'm psyching myself out and not really giving it everything I've got for the second pull. It would help if I learnt how to receive the bar lower down. Right now I'm practically standing upright when the bar racks. 90kg seems to fly up when I get it right so 100kg must surely be in the bag soon.
Had to curtail my workout after C & Js as I had a prior arrangement to keep; will have to finish up tomorrow.
==========================
Looking for a bit of inspiration, I came across this interesting interview with Leonid Taranenko today. In it he discusses his training. Wow!
Leonid Taranenko Interview
And a vid of his amazing 265.5kg Clean & Jerk:
Leonid Taranenko 265.5 WR Clean & Jerk
He also lifted 266kg (586lb) in the C & J in Nov '88.
From WikiP: Due to the restructuring of the competitive weight classes that took place in 1993 and 1998, these lifts are no longer recognized as the official world records. However, these remain the highest figures ever posted in competition.
In my book he's still got it. I wonder if this years Olympic games will see his record finally broken. Maybe we will see a 600lb C & J for the first time in history?
scientific muscle
New Member
Clean and press/jerk gets me heated up in no time. Fullbody intensity.
Thats some serious iron you are putting overhead. Congrats.
Thats some serious iron you are putting overhead. Congrats.
Fri 22/02/08
Adidas lifting shoes ordered today; probably one of my last lifting related expenses aside from a regular supply of chalk. I suppose I'll have to buy another (stronger) bar at some point as my first one is a bit bent now, along with a few more 25kg plates to go with it.
Been working on shoulder dislocates to try to improve my shoulder flexibility this week, particularly for my right shoulder which is the dodgy one.
Also, felt like I was coming down with a cold yesterday. It hadn't worsened today so decided to hit the squat rack and see how I got on.
ATG Squats: 10 x 60kg, 5 x 110kg, 6 x 5 x 140kg (308lb)
Dips: 10 x bw, 5 x bw+20kg (44lb), 6 x 5 x bw+40kg (88lb)
Chins: 30(MS) x bw+20kg (44lb)
No time for presses so I'll have to do them tomorrow.
Interesting note for the day: For my last two sets of squats I took a leaf out of Paul Anderson's book and swapped my trainers for my leather dress shoes. What a difference! I wish I had tried doing this before; more stability all round and improved hip drive. I can't recommend highly enough that anyone reading this should try squatting in shoes with a solid sole if they are used to squatting in trainers. The difference will be more obvious if you are at the heavy end of a cycle but there should be a noticeable improvement even when using a load around your 10RM. Proper Oly lifting shoes should be better still because of the improved grip and upper support. Can't wait to try them now.
Adidas lifting shoes ordered today; probably one of my last lifting related expenses aside from a regular supply of chalk. I suppose I'll have to buy another (stronger) bar at some point as my first one is a bit bent now, along with a few more 25kg plates to go with it.
Been working on shoulder dislocates to try to improve my shoulder flexibility this week, particularly for my right shoulder which is the dodgy one.
Also, felt like I was coming down with a cold yesterday. It hadn't worsened today so decided to hit the squat rack and see how I got on.
ATG Squats: 10 x 60kg, 5 x 110kg, 6 x 5 x 140kg (308lb)
Dips: 10 x bw, 5 x bw+20kg (44lb), 6 x 5 x bw+40kg (88lb)
Chins: 30(MS) x bw+20kg (44lb)
No time for presses so I'll have to do them tomorrow.
Interesting note for the day: For my last two sets of squats I took a leaf out of Paul Anderson's book and swapped my trainers for my leather dress shoes. What a difference! I wish I had tried doing this before; more stability all round and improved hip drive. I can't recommend highly enough that anyone reading this should try squatting in shoes with a solid sole if they are used to squatting in trainers. The difference will be more obvious if you are at the heavy end of a cycle but there should be a noticeable improvement even when using a load around your 10RM. Proper Oly lifting shoes should be better still because of the improved grip and upper support. Can't wait to try them now.
My size 10 Adidas Ironwork II shoes arrived this morning and look like a great shoe.
Sadly, they were too small and so I'm going to have to send them back.
It would seem that, at least in the case of these Adidas shoes, a size larger than normal dress shoe size would be advisable.
Turns out that a mate of mine, who usually takes a size 9, found they were a perfect fit for him and so he may buy them from me.
The heel is taller than I expected so I can see why some would rather not use them for deadlifting. Maybe I'll get some Chucks too.
Turns out that a mate of mine, who usually takes a size 9, found they were a perfect fit for him and so he may buy them from me.
The heel is taller than I expected so I can see why some would rather not use them for deadlifting. Maybe I'll get some Chucks too.
I found some brand new chuck taylors at a local salvation army one day for extremely cheap. Of course I bought them. It's rare enough finding shoes that fit my mammoth feet, not to mention pristine condition chuck taylors. They are very nice for deadlifting. The only thing that felt better was my old wrestling shoes.
scientific muscle
New Member
Are you sure? They are supposed to be very tight, they will 'break in' to your foot.
Of course if they really don't fit at all then...
Of course if they really don't fit at all then...
Sat 23/2/08
Just shoulders today:
Standing Press: 10 x 50kg, 6 x 5 x 60kg (132lb)
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Are you sure? They are supposed to be very tight, they will 'break in' to your foot. Of course if they really don't fit at all then... </div>
Yeah. Can't even get my right foot in at all when wearing a thin sock. Without a sock I can just about cram it in but it's really uncomfortable. Think I'll try a size 11 next.
Just shoulders today:
Standing Press: 10 x 50kg, 6 x 5 x 60kg (132lb)
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Are you sure? They are supposed to be very tight, they will 'break in' to your foot. Of course if they really don't fit at all then... </div>
Yeah. Can't even get my right foot in at all when wearing a thin sock. Without a sock I can just about cram it in but it's really uncomfortable. Think I'll try a size 11 next.
Week 7
Mon 25/02/08
After discussion with the retailer and lots of foot measuring, I ordered my size 10.5 Adidas Ironwork II shoes today.
Down to business:
Decided not to do as much volume for legs tonight after Friday's 6 sets of 5.
Front Squats: 10 x 50kg, 5 x 90kg (198lb), 3 x 5 x 110kg (242lb)
Last set was pretty hard.
Between sets I did No.2 CoC gripper reps, Max-Stim style, plus a 10-second closed-gripper hold to finish up: 25 reps each hand.
Interesting observation: because of the fairly high demand on my CNS required to do the squats I found that I was able to really go for it with the grippers. My right hand felt especially strong and was able to really crush the handles together for most of the early reps. When I do a separate gripper workout it seems much harder to produce such a high level contraction. It's a bit like the situation where you drop the weight down after a 1RM effort; the subsequent set can often feel easier than when you tried the same load on the initial ramp up. So, maybe the next time I try to crush the No.3 gripper, I'll do a heavy set of squats first.
Mon 25/02/08
After discussion with the retailer and lots of foot measuring, I ordered my size 10.5 Adidas Ironwork II shoes today.
Down to business:
Decided not to do as much volume for legs tonight after Friday's 6 sets of 5.
Front Squats: 10 x 50kg, 5 x 90kg (198lb), 3 x 5 x 110kg (242lb)
Last set was pretty hard.
Between sets I did No.2 CoC gripper reps, Max-Stim style, plus a 10-second closed-gripper hold to finish up: 25 reps each hand.
Interesting observation: because of the fairly high demand on my CNS required to do the squats I found that I was able to really go for it with the grippers. My right hand felt especially strong and was able to really crush the handles together for most of the early reps. When I do a separate gripper workout it seems much harder to produce such a high level contraction. It's a bit like the situation where you drop the weight down after a 1RM effort; the subsequent set can often feel easier than when you tried the same load on the initial ramp up. So, maybe the next time I try to crush the No.3 gripper, I'll do a heavy set of squats first.
Tues 26/02/08
Just some bench so more sets than I would usually do:
Bench Press: 10 x 60kg, 5 x 90kg (198lb), 6 x 5 x 100kg (220lb), 5 x 102.5kg (225lb)
I have a slightly aggravated distal biceps tendon insertion in my left arm which I think started after last weeks cleans and got worse after weighted chins. It felt sore during bench and for a while afterwards but it has now settled down. Decided not to do Pendlays tonight. Hopefully, if I'm careful it won't flare up and spoil the rest of this cycle.
Just some bench so more sets than I would usually do:
Bench Press: 10 x 60kg, 5 x 90kg (198lb), 6 x 5 x 100kg (220lb), 5 x 102.5kg (225lb)
I have a slightly aggravated distal biceps tendon insertion in my left arm which I think started after last weeks cleans and got worse after weighted chins. It felt sore during bench and for a while afterwards but it has now settled down. Decided not to do Pendlays tonight. Hopefully, if I'm careful it won't flare up and spoil the rest of this cycle.