Spesmilitis's workout journal

[Quagmire911]

Interesting...

Sounds like form was the biggest thing holding you back, am I right? My squat has gone know where recently and I saw that I lose my arch just below parallel. So I am doing a lot of stretching now and should resume regular squats soon. The last time I made a lot of progress I had no problem maintaining my arch all the way down and it definitely felt more natural. I mean my leg press has improved a lot more than my squat and I have barely done a leg press in 6 months. Hopefully this has been the problem...Thanks for posting up what helped you out.

Quagmire

 

[Mad Manic]

With squats you have to really try and drive through plateaus, no point in messing around with them or worrying aBOUT them. Maybe they have plateaud because you aren't gaining weight. Strength leads to size but also size leads to strength. Perhaps try eating more and doing a couple of 10-12 rep sets at the end to failure to really kill the legs off.

MM

 

[spesmilitis]

Interesting...

Sounds like form was the biggest thing holding you back, am I right? My squat has gone know where recently and I saw that I lose my arch just below parallel. So I am doing a lot of stretching now and should resume regular squats soon. The last time I made a lot of progress I had no problem maintaining my arch all the way down and it definitely felt more natural. I mean my leg press has improved a lot more than my squat and I have barely done a leg press in 6 months. Hopefully this has been the problem...Thanks for posting up what helped you out.

Quagmire

Yeah, I think form was the main thing holding me back.
http://www.youtube.com/watch?v=Rq8CWv8UPAI
What really helped me out was holding the bar at the bottom. And bodyweight squats continuously throughout the say, perfect form each time.

I also feel that focusing on squats and doing them every other day is helping a lot.

 

[Quagmire911]

That's the exact thing I've been using, some great videos that guy has posted. I may post it up for more people to see.

 

[spesmilitis]

BOR-bad
Squat-195 3x3
push-too sore/lazy,

 

[spesmilitis]

don't have good access to the net, so can't update this too often. Summary of what I've been doing so far: food poisoning and settling in new house. Been doing the deadlifts from hell shown in a recent t-mag article.

best one so far is 295x1 with questionable form.

 

[spesmilitis]

dlfh: 295x3, form off on last one
weighted CTB (chest to bar) pullups: 25's
Incline dbbench: 45 4x3
Weighted abs

 

[spesmilitis]

on weds, dlfh, bor, press

friday: oh squat: 75 lbs doubles and triples
bbsp 85 doubles and triples
w-hypers: 125, easy, go up
btc pullups: 25 lbs.

 

[spesmilitis]

dlfh. Powerlifter pointed my form is off, don't use hte legs enough. 265 for singles

oh squat- 75 3x4

sp-84 3x4

BOR

weighted abs

curls

 

[I-tallionStallion]

dlfh. Powerlifter pointed my form is off, don't use hte legs enough. 265 for singles

And make sure you keep that back straight and ass down low good sir

 

[Quagmire911]

Spes, you ever tried sumo's?

 

[spesmilitis]

And make sure you keep that back straight and ass down low good sir

Needing to get my hips lower is exactly what he told me.

Spes, you ever tried sumo's?

Want to. But not too high on my list. But I might be convinced otherwise. . . .

 

[Quagmire911]

It is pretty simple, if you are built too do it you will notice the difference.

Get to something like 280lbs and do a rep with conventional and one with sumo. See what you think feels best. Might be better to do a few reps though.

The bar feels 20-30lbs lighter on sumo for me when it is at a high weight. I have longer legs and a short torso so I am built better for it. I have weaker hamstrings too and they take the pressure off of them.

You'll only know if you try.

 

[spesmilitis]

It is pretty simple, if you are built too do it you will notice the difference.

Get to something like 280lbs and do a rep with conventional and one with sumo. See what you think feels best. Might be better to do a few reps though.

The bar feels 20-30lbs lighter on sumo for me when it is at a high weight. I have longer legs and a short torso so I am built better for it. I have weaker hamstrings too and they take the pressure off of them.

You'll only know if you try.

Well, I have long legs and short torso, so I'll give it a try.

Today was a surprising workout. visited my old home town and trained with my old grappling parters one night then my weightlifting buddies the next. I was absolutely worked at grappling, so I was expecting to have a very bad day with my lifting. But it went a lot better than expected. Didn't pull any PR's, but I wasn't tired at all. I usually take a sip of water every 5 minutes, but I didn't need water at all. Recovery went very fast, was ready to go to the next set within a minute. Incredible.

Me thinks that hard conditioning is required to get better at your lifting workouts.

Squats: 190 for singles
military press: 95 for doubles
deads: 300 for singles
dips: 45's for triples
weighted abs
thrusted hyperextensions.

 

[spesmilitis]

dam, missed writing down last couple workouts.

whatever days ago: sprints

3 days ago
squat
bench
sp
w-abs
triceps

today:
deadlift, singles, to 330x1
bors:94x4x3
hipextentions: 173 3x3
CTB pullups: 25 doubles
curls: 25x10, go up to 30's
w-abs: 35x5x3

 

[spesmilitis]

oh squats: 75x3
idbpress: 50x3x2
pullthroughs: awkward 120x9
sp: 90x3
tricep pulldowns
w-abs: 35 weight to face. 10x3

 

[spesmilitis]

squat: 170 2x3, 1x3
leg curl: 105 5x2
good mornings: 115
w-abs: 45 10x2

 

[spesmilitis]

deadlifts:305 3x3
hipextentions: 275
Pullups

 

[Quagmire911]

See on squats and deadlift where do you fail the movement???

Squats-In the whole/parallel/above parallel-Do you fall forward at all?

Deadlift-Off the ground/knee level/lockout?-Any other problems?

 

[spesmilitis]

For deads, at the very bottom. I need have a problem on lockout, just sqeeze the glutes and my hips are always able to go forward.

Squats, at a point below parallel, I think. If not, at/around parallel.

I'm guessing I have weak quads.