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Maxes and the path to new levels

7707mutt Posts: 7,686 Joined: 2002/06/18	2007/10/31, 10:15 PM Ok so far I have done a max on bench 225. Now I have gotten in the past 325. I will be DL tomorrow to see what that max is....I have gotten 415 last month. Sq is at 325. I am determined to get past all those and hit the following.....Bench 325 Sq 405 DL 475. -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/10/31, 10:17 PM Oh yes anyone have ideas hoe to help let me know. -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/01, 08:13 AM What kind of program are you planing to do?
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/01, 08:17 AM Probably a west side type. I have just 3 days a week and I recover slower now so I have to be mindful of that. -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/01, 08:40 AM There is nothing that says you have to stick to the 4 day a week plan. Just rotate every other day. This will give an 8 day cycle, but that is fine. ME Lower Day off ME Upper Day off DE Lower Day off DE Upper Day off Repeat. I have also seen people have success with: ME Lower ME Upper Full Body Assistance Day. I would suggest going for triples on squat and bench days until they move up a bit. Or do something like Week 1 -Triples, Week 2 - Singles then rotate movements. Have you determined your weaknesses yet?
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/01, 08:45 AM If you can't workout on the weekends, you can still rotate. Monday ME Lower Wend. ME Upper Friday DE Lower Monday DE Upper Wend. ME Lower ect.
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/01, 08:51 AM Thanks....I think tri and quads are a weakness for bench and squats. DL I think it is form -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/01, 09:04 AM tris makes sense. I have found that dips and close grip presses work the best for bringing up my tris. I don't really get much from pushdowns and extensions. You will definitely want to rotate in floor press and high board presses and/or lockouts. The quad thing is weird. I have yet to see someones quads really be the weakest link in squat. What makes you think that this is a weakness.
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/01, 09:09 AM Well I can lower into the hole but coming out is where I have my sticking point (as do most) then I start to lean over a bit and then the lift is gone.....I think my lower back is strong with all the GM and DL I do as well as my hammies so i thought it might be quads not being stong enough. I can not do floor presses or board, stuff just got bands in yesterday. -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/01, 09:15 AM sounds more like a abdominal problem i think(?) others should chime in on that more, but i think having a weak core attributes to the lean, and also so does not staying tight. why can you do floor presses? just set up a rack nice and low, lay on the floor and do it. Or even just have someone pass you dbs...
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/01, 09:18 AM No rack like that at my Y. -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/01, 09:21 AM I think I am going to do a split like this day one ME upper Day two DE lower Day three DE upper Day four ME lower this is in a 7 day period. -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/01, 09:44 AM I can probably get you a pass to the RIT gym if you want. Not for free, but I can sponsor you for a pass. I think you live in Greece so it's not that far, but it is far superior to the y. I am pretty sure it is $90 for 3 months for non RIT people. You don't need a rack for floor press, just have someone hand you the bar off the floor. Make boards!! The are super cheap.
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/01, 10:09 AM Thanks but I need to go to the Y. Kids go there so I cna not change. -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/11/01, 01:36 PM I fail at a similar point on my squats, about an inch or two up from when I start back up. My weakness is more of my glute/hams. As much as I try I think I can still sit back further and get a better stretch reflex out of my hams. That is right where I would start pulling my hips through seems too. I've found that SL deads and pullthroughs have done me more good than about anything else. Just food for thought.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/11/01, 03:59 PM ============ Quoting from Pemdas: The quad thing is weird. I have yet to see someones quads really be the weakest link in squat. ============= Have you met my friend Shawn? -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/01, 04:11 PM It is hard to tell with out seeing you squat, but generally the forward lean is poor ab strength. Here is a little test. Find your 5RM max on leg extensions. find your 5RM max on leg curls. If you can extend more than you can curl then weak quads are most likely not the problem. ecle5c and mutt. It could also be a technique issue. Are you pushing into the bar first. If you don't then your hips tend to come up first and cause you lean forward a bit.
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/01, 04:13 PM I also tend to see forward leans when people don't suck enough air into their bellies and fail to push out hard on the abs.
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/01, 04:13 PM I can curl more that extend -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/01, 04:16 PM ============ Quoting from wrestler125: ============= yeah, yeah...it is still more an ab thing then quad. although, I pretty sure making my quads stronger isn't going to hurt.
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/01, 04:17 PM ============ Quoting from 7707mutt: I can curl more that extend ============= Ok then, Front squat for you.
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/01, 04:18 PM LOL funny you say that I have added them in just the last month or so -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/01, 04:23 PM My philosophy is that you don't need quads if you make your stance wide enough.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/11/01, 04:40 PM The easy thing would be for you to just come to the RIT gym for a day and test your maxes. I promise we could tell you a lot more by watching you. The leg curl vs extension test incorrectly assumes knee flexion and hip extension are the same thing. In fact, these two functions are not only different, but use different muscles (only the long head of the hamstring controls hip extension and knee flexion, and it is a poor proprioceptor because of this). While there is a correlation, it is not the best test. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
ecle5c Posts: 1,312 Joined: 2003/07/10	2007/11/01, 05:22 PM At the bottom I push my traps into the bar as hard as I can and keep my back as tight as I can. I've done a lot of technique work to keep my butt down while I push up so as to not stand up first and then GM it up.....that's my biggest problem with my DL. ============ Quoting from Pemdas: ecle5c and mutt. It could also be a technique issue. Are you pushing into the bar first. If you don't then your hips tend to come up first and cause you lean forward a bit. =============
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/01, 08:43 PM Ok what about next saturday? -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/01, 09:33 PM Actually, I am pretty sure that work for both me and steve, but I can't really speak for him. I am down if he is up for it.
	2007/11/02, 10:49 PM Mutt get Beta-Alanine at bulknutrition.com kilo is 32.99 amazing deal that should last 200 days..amazing for high volume/rep training... Mutt I'd drop DE altogether...I come to realize that it's highly overrated for most people. I'd focus more on ME and RE. I like to supplement my ME pressing/pulling with follow up RE. I found front squats significantly helped my back squats. Alternate reps schemes along the lines of undulating periodization(5x5, 7x3, 5x1, etc)
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/11/02, 10:53 PM Next saturday is good with me. We are practicing 2-4 and then I don't have much scheduled other than getting ready for exams. As long as we finish it with country buffet (my saturday tradition) I'm happy with it. I don't think DE is overrated for most people at all, I think it's misapplied in many cases. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
	2007/11/02, 11:31 PM just seems like there are many more effecient ways of training for majority of people of avg strength level...unless someone is trully pushing big weights..I just dont necessarily think it's necessary...however it does depend on an individual and particular weaknesses..
bigandrew Posts: 5,146 Joined: 2002/10/21	2007/11/03, 01:51 AM wish i could come:( -------------- \"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\" You have to learn to follow, before you can lead.
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/03, 10:42 AM :surprised: me too...
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/03, 09:12 PM So lets firm this up....this coming saturday at 2? -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/11/04, 01:25 AM Saturday at 2 works. I sent you directions, we'll probably be outside (last day of event training) at 2 pm, so we'll be the guys flipping tires. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/04, 08:51 PM Ok steve so where do I go again!? -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/11/04, 09:51 PM You've got mail. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/08, 08:45 AM Got it. I will be there at 2. what else besides tires are we planning on doing? -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/11/08, 10:31 AM Not much in the way of event work. Probably just tires, maybe farmers walks, but since we're getting closer to competition we're cutting back. This will be the last event day. Afterwards, anyone that wants and is competing will be deadlifting. -------------- SQUAT MORE ~Jesse Marunde Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/08, 10:36 AM COol! -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/20, 11:10 AM 335x1!!!! squats! Very happy -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com