CJ's first meet.

[cjdelaney]

I fail at editing videos so there will be a different vid for each attempt.

SQUATS

(507, 562, 601)

_5Hqcwzj9jQ


id0R1dwtrEQ

(lift starts at 40 seconds)
b3tf613X_DA

[cjdelaney]

IIL-KJxqk6s
6NRWwHeUgzg
oh1aOi2BdIc

[cjdelaney]

666b0z4zkac
aG8kyUKVi1g
sFLvn4VXzCk

[freeride88]

Awesome meet dude. 600lbs raw squat? Very nice. Reppage.

*Edit* Must SPREAD. Remind me and I'll come back.

[cjdelaney]

feel free to rip my form apart.


My knees are all over the place on my squats and I am all quads. I have achieved some goals weight-wise so from here forward I am gonna focus on fixing my form and bringing my glutes, hams, and back up to speed so I can continue to progress.


I need all the help I can get on bench.


the deadlift you can't really see anything anyway. I need to strengthen my lockout though.

[skinnycalves]

don't know which is more awesome the beard or the squat

is that the gym ed coan used to train at, you are walking in the footsteps of a god

[fennway4414]

Great job man. Amazing numbers.

[grindingitout]

Good job. If the people on this site are consistant I am sure you will get ripped apart for knee drift, knee adduction, etc. The bottomline is you got to depth and drove it home. Everyones form is pristine with the bar. Good job. Nice dead also. What was your weight?
Coan works out at Quads.

[cjdelaney]

don't know which is more awesome the beard or the squat

is that the gym ed coan used to train at, you are walking in the footsteps of a god

the beard.

No, that was Quad's gym that Coan trained at. Too expensive/too far/not very awesome anyway. The meet was at B&W gym, where I train. It's a nasty old dungeon.

Awesome meet dude. 600lbs raw squat? Very nice. Reppage.

*Edit* Must SPREAD. Remind me and I'll come back.





Great job man. Amazing numbers.


thanks guys, I was really psyched. It was alot of fun too.

[EinMassengrab.]

now that i've seen you i feel way emotionally closer ;)


but damn, nice numbers. you should switch to wide stance squats for a bit to work on ham/glute/hip strength

[ShutUpAndSquat]

Screw the form nitpicking on a 600 lb. raw squat, that was a clean lift and pretty impressive. Not a lot of guys here can say they can squat 600 lbs. without gear. That's great.

[Newbtime]

i would be more impressed if you were 40+ but since your in the peak years of growth ill give it a 6/10

[EinMassengrab.]

i would be more impressed if you were 40+ but since your in the peak years of growth ill give it a 6/10

same with your gay 7 HUNDRED+ deadlift

[dannyautrey]

very nice.. i competed today too... less impressive than you, of course

[SoaringSwine]

Awesome. Been waiting a while to see you lift. You're a beast! 1500lb+ raw total for your first comp...

Do you plan on ever getting into gear?

[LessThanLuke]

Awesome lifts CJ.

[rugby121]

Bet you were happy with the 9/9!

On your final attmept at bench it was a mirror image of my 1st meet, you went slightly before the press command. I got 2 reds though :(

[cjdelaney]

Bet you were happy with the 9/9!

On your final attmept at bench it was a mirror image of my 1st meet, you went slightly before the press command. I got 2 reds though :(

yeah it was really close, I got lucky on that one.

Awesome lifts CJ.
Thanks Luke.

Awesome. Been waiting a while to see you lift. You're a beast! 1500lb+ raw total for your first comp...

Do you plan on ever getting into gear?
Not for a very long time if at all. I am trying to play football next fall, I don't have time to mess with learning gear.

very nice.. i competed today too... less impressive than you, of course
I saw your results, pretty good stuff, remember I am 40 pounds fatter than you.

same with your gay 7 HUNDRED+ deadlift
you are a gay 700+ deadlift

i would be more impressed if you were 40+ but since your in the peak years of growth ill give it a 6/10
lol.

Screw the form nitpicking on a 600 lb. raw squat, that was a clean lift and pretty impressive. Not a lot of guys here can say they can squat 600 lbs. without gear. That's great.
thanks man, it felt great to finally hit it. I didn't think I had it in me then when I stepped on the platform all the doubt melted away.




but damn, nice numbers. you should switch to wide stance squats for a bit to work on ham/glute/hip strength
I'm going to implement some wider box squats in my training next cycle.


Good job. If the people on this site are consistant I am sure you will get ripped apart for knee drift, knee adduction, etc. The bottomline is you got to depth and drove it home. Everyones form is pristine with the bar. Good job. Nice dead also. What was your weight?
Coan works out at Quads.

Thanks man,

I welcome the criticism, I am aware I have some serious form/strength imbalance issues that need correcting. I know how to sit back and spread my knees, I'm just not strong enough to do it with anything over about 80%. I need to build a stronger back, increase my flexibility, improve my glute activation, and find a pair of hamstrings.

I have a plan to make these things happen. The bad news is I have some hard work in front of me that may not involve putting up any massive numbers, the good news is once I bring my weak points up, my PC + my massive quads should translate into some good stuff.

I'm trying to catch the eye of some football coaches right now (time is critical here), and they are a little skeptical about the ability of some 23 year old ex-marine dude to play at that level. I figured getting this stuff on tape would demonstrate that I at least can bring something to the table strength-wise. That is why I continued to squat that way for a long time without addressing my problems. I needed a squat that would really stand out.

[skinnycalves]

RNRYFYmiX4c

considering thats a "squat" by a DT at Georgetown and you are propbably going for LB or FB, you should stand out with that squat

i bet you already know more than the D1 strength coaches, atleast if that "Squat" in the above video is the norm

[cjdelaney]

RNRYFYmiX4c

considering thats a "squat" by a DT at Georgetown and you are propbably going for LB or FB, you should stand out with that squat

i bet you already know more than the D1 strength coaches, atleast if that "Squat" in the above video is the norm

lol, I love that vid.

[Big Sexy J]

Awesome total. Lifts were great.

[cjdelaney]

Awesome total. Lifts were great.

thanks poopoo

CJ, the vids aren't loading for me :O(

hmm...they are actually taking forever/being choppy for me as well. Maybe youtube is sucking right now.

[kickinthepants]

nice job!

[thekuaibb]

impressive lifts...but i lol'd at the asian spotter who looked like he was ready to hit a volleyball rather than catch the 600lbs in weights on ur squats

[smitsky]

Screw the form nitpicking on a 600 lb. raw squat, that was a clean lift and pretty impressive. Not a lot of guys here can say they can squat 600 lbs. without gear. That's great.

X2

Definitely.

The form on the first two Squat attempts looked great to me. I'm impressed on how straight up your back is coming out of the hole. It looks like this is coming naturally to you, which is a big plus.

Let's face it, 600 lbs in a Raw Squat is impressive at any weight. When you have that much weight on your back and sink into the hole, you're body will do anything it can to help you complete the lift - and it did. Sure, your weaknesses were exposed at that level. This will happen as any lifter goes up near and past his upper limit. I think you're doing a good job at analyzing your weaknesses, and prioritizing your goals looking forward near-future.

While you looked like you were right there with the 601 Squat, you may have been able to lock a bit more weight out in the Deadlift. In general you may have a bit more in you at this point, if it's not after maxing out at a meet in the Squat and Bench (which you looked to have more in you as well with that 330 IMO)

For a Raw 1st meet, going 9/9, I give you a 10/10.

:)

[cjdelaney]

nice job!
thanks kitp,

impressive lifts...but i lol'd at the asian spotter who looked like he was ready to hit a volleyball rather than catch the 600lbs in weights on ur squats
yeah the spotters were all pretty small. They did a great job though, they had a few very good saves with 500+ attempts, not to mention loading all the weight for 30 lifters.

X2

Definitely.

The form on the first two Squat attempts looked great to me. I'm impressed on how straight up your back is coming out of the hole. It looks like this is coming naturally to you, which is a big plus.

Let's face it, 600 lbs in a Raw Squat is impressive at any weight. When you have that much weight on your back and sink into the hole, you're body will do anything it can to help you complete the lift - and it did. Sure, your weaknesses were exposed at that level. This will happen as any lifter goes up near and past his upper limit. I think you're doing a good job at analyzing your weaknesses, and prioritizing your goals looking forward near-future.

While you looked like you were right there with the 601 Squat, you may have been able to lock a bit more weight out in the Deadlift. In general you may have a bit more in you at this point, if it's not after maxing out at a meet in the Squat and Bench (which you looked to have more in you as well with that 330 IMO)

For a Raw 1st meet, going 9/9, I give you a 10/10.

:)



thanks smit.

yeah I think I can bench more, I have to stay disciplined and not beat the press command.

the deadlift felt like it took about ten minutes to lock out, but on film it doesn't look so hard. I think if I train my lockout hard, and really learn to focus on finishing and bringing my hips through, I can make alot of progress on my pulls. No more than 3 months ago I was just getting back into conventional pulling and hitting 495x2.



QUESTION: how do you guys go about warming up for your deads in a meet?

This meet was only about 6 hours long. I was tired from squatting and benching and I didn't want to wear myself out so I just singled 315 and 405, did some light reverse hypers, and then some dynamic stretching.

I knew I was gonna crush my opener so I just counted that as part of my warmup.

[smitsky]

QUESTION: how do you guys go about warming up for your deads in a meet?

This meet was only about 6 hours long. I was tired from squatting and benching and I didn't want to wear myself out so I just singled 315 and 405, did some light reverse hypers, and then some dynamic stretching.

I knew I was gonna crush my opener so I just counted that as part of my warmup.

You're welcome.

First rule of Deadlift warmup preparation IMO: Nutrition :D

I was running low on energy at the WNPF Worlds a couple of years back, and my Deadlift *really* suffered because of it. I ate nothing from the start of the meet.

Have small snacks throughout the day. Half PB & J Sandwiches are my food of choice here, + Gatorade.

Next, the 90% X 1 warmup is the main last warmup here. You are already warmed up from squatting, but you probably have cooled down waiting. I usually do some light running in place to get a little warm overall. Then I again do some dynamic stretches of my lower back, glutes and hams. Then I might do something like:

-65% of my Opener X 3 (you could do more or less at a relatively light weight here, or you could start at 50% & do more reps)
-80% of my Opener X 1 or 2
-90% of my Opener X 1

And you should be good to go.

[cjdelaney]

You're welcome.

First rule of Deadlift warmup preparation IMO: Nutrition :D

I was running low on energy at the WNPF Worlds a couple of years back, and my Deadlift *really* suffered because of it. I ate nothing from the start of the meet.

Have small snacks throughout the day. Half PB & J Sandwiches are my food of choice here, + Gatorade.

Next, the 90% X 1 warmup is the main last warmup here. You are already warmed up from squatting, but you probably have cooled down waiting. I usually do some light running in place to get a little warm overall. Then I again do some dynamic stretches of my lower back, glutes and hams. Then I might do something like:

-65% of my Opener X 3 (you could do more or less at a relatively light weight here, or you could start at 50% & do more reps)
-80% of my Opener X 1 or 2
-90% of my Opener X 1

And you should be good to go.



I had alot of Clif bars and bananas and gatorade intemittently throughout the meet, I feel like I was as good as can be expected energy-wise. I can't imaging lifting in an all day meet, it must be so hard to avoid crashing.

-----------------------------------------------------------------------

Also it should be noted that it was really hot in the basement where the meet was held, and I consumed cheeseburgers in the week prior to the meet, so let's just call it a 2,000 lb total :rolleyes:

edit: and it was a drug-tested meet, I am clearly the strongest man alive.

[Assassin]

Nice work, mandudedogbrohomie!

-Ryan

[Alpha Zulu]

I had alot of Clif bars and bananas and gatorade intemittently throughout the meet, I feel like I was as good as can be expected energy-wise. I can't imaging lifting in an all day meet, it must be so hard to avoid crashing.

-----------------------------------------------------------------------

Also it should be noted that it was really hot in the basement where the meet was held, and I consumed cheeseburgers in the week prior to the meet, so let's just call it a 2,000 lb total :rolleyes:

edit: and it was a drug-tested meet, I am clearly the strongest man alive.

Lulz...

Great job. 9/9 is a fantastic day. Very impressive.

My first meet (last weekend) lasted all day. My first and last attempts were probably 10 or so hours apart. I was surprised at how freaking tired I was prior to the DLs, but some energy shots seemed to pick me up pretty nicely. A full meet is much more demanding than I had anticipated.

[PumpinPaddy]

great job, 9/9 is awesome, some big numbers too

your squat and dead are both huge, but you looked built for deadlifting, so i would have thought they wouldnt be as close

i competed in the same fed yesterday (well, the irish affiliate)

[cjdelaney]

Nice work, mandudedogbrohomie!

-Ryan
thanks......pal?

Lulz...

Great job. 9/9 is a fantastic day. Very impressive.

My first meet (last weekend) lasted all day. My first and last attempts were probably 10 or so hours apart. I was surprised at how freaking tired I was prior to the DLs, but some energy shots seemed to pick me up pretty nicely. A full meet is much more demanding than I had anticipated.
thanks. It was nice to have a short meet for my first experience, probably not as difficult.

great job, 9/9 is awesome, some big numbers too

your squat and dead are both huge, but you looked built for deadlifting, so i would have thought they wouldnt be as close

i competed in the same fed yesterday (well, the irish affiliate)

thanks. Unfortunately, when I started lifting, it was for football. Naturally, I was taught that my spine would explode if I attempted a deadlift (heinous reverse-curl-power-cleans were encouraged). I had about 5 years of squatting (on and off) under my belt before I ever started deadlifting. Then I injured myself. My dead has gone up by leaps and bounds recently, so hopefully that continues.

[cjdelaney]

Guys, I've noticed on my last two attempts, the right side of the bar (my right, while I'm lifting) drops down further. It is more evident on the 3rd attempt.

It happened when I doubled 565 last sunday as well.

Anybody got anything for me on this?

I can't figure out if is a problem with my eccentric that shifts the weight, which in turn causes my right knee to buckle in hard, or if it is my right knee buckling that causes the weight to shift. Sort of a chicken and the egg mystery.

I'd appreciate any input.

edit: I'm talking about squatting

[PotKettleBlack]

Well done you bastard.

[DJSTARER]

nice lifts.

[cjdelaney]

nice lifts.


Well done you bastard.

Thanks guys.


Guys, I've noticed on my last two attempts, the right side of the bar (my right, while I'm lifting) drops down further. It is more evident on the 3rd attempt.

It happened when I doubled 565 last sunday as well.

Anybody got anything for me on this?

I can't figure out if is a problem with my eccentric that shifts the weight, which in turn causes my right knee to buckle in hard, or if it is my right knee buckling that causes the weight to shift. Sort of a chicken and the egg mystery.

I'd appreciate any input.

edit: I'm talking about squatting



^guys?

[isaku900]

^guys?

looks like its not completely centered, and when your knees drift in (Bad CJ! Knees out! ;) ) it gets worse because your right knee comes in more.

[cjdelaney]

looks like its not completely centered, and when your knees drift in (Bad CJ! Knees out! ;) ) it gets worse because your right knee comes in more.

hmm, maybe something about my setup makes me unrack it off-center. I will have to have someone watch me from behind.

hopefully it is just that, pretty fixable.

[isaku900]

hmm, maybe something about my setup makes me unrack it off-center. I will have to have someone watch me from behind.

hopefully it is just that, pretty fixable.

yup. check my first squat at the Fit Expo, it looks like i'm cool when I set up, but I was way off center, you can see the bar twist on my back, but if you keep your knees out the bar balances...if your knees come in and your shoulders dip the bar keeps moving:

YDIauzg8LBU

[DJSTARER]

yup. check my first squat at the Fit Expo, it looks like i'm cool when I set up, but I was way off center, you can see the bar twist on my back, but if you keep your knees out the bar balances...if your knees come in and your shoulders dip the bar keeps moving:

YDIauzg8LBU

not to hyjack the thread, but that third attempt was absolutely wonderful. Gritty, but well composed.

[isaku900]

not to hyjack the thread, but that third attempt was absolutely wonderful. Gritty, but well composed.

danke.

hoping to open near that weight this weekend lol.

[Arlecchino]

Very good first meet showing.

[BEhave]

Good job man. Impressive numbers

[cjdelaney]

Very good first meet showing.


Good job man. Impressive numbers

Thanks guys.


I just got an email from the meet organizer, apparently I won best lifter as well. Is it normal for that to not be determined until later? They didn't say anything about it the day of the meet.

[smitsky]

You won Best Lifter Award at your first meet!

Way to go.

Our training partner won best lifter at her first meet, and didn't hear about it until the results were posted.

:thumbs up:

[theduffman]

RNRYFYmiX4c

considering thats a "squat" by a DT at Georgetown and you are propbably going for LB or FB, you should stand out with that squat

i bet you already know more than the D1 strength coaches, atleast if that "Squat" in the above video is the norm

strong curtsy