Seeking a raw Squat PR

[smitsky]

Two vids from today's peaking session. I'm trying to hit a 280 X 1 PR in the raw Squat.

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[Newbtime]

you can probably squat 315 the way that 265 looked.

[ITriedSoHard]

i like the MJ in the background

[smitsky]

you can probably squat 315 the way that 265 looked.

Thanks Bro. That would be nice. Then, if I could get 100+ out of my gear, that'd bring me to 415+ ;)

Hey, me likes the sounds of that.

[Diana Meeque]

looks like you've got way more in you than 280 man, when are you testing out your 1rm? got a meet coming up soon or just gonna test it in the gym?

[skiboy1955]

Definitely strong on both of them and good depth.
Still I think you need to work on the form, perhaps a wider stance and sitting back more would help because I see the knees coming forward over the toes. Your a tall guy so a wider stance would help, but you'd have to start lighter and retrain that way.

[TrettinR]

Damn, put some weight on the bar, that looked way too easy. Smoke show. Looks like you got 300+ in you. By the way, what wrist wraps are those? they look pretty sweet

[fennway4414]

Damn, put some weight on the bar, that looked way too easy. Smoke show. Looks like you got 300+ in you. By the way, what wrist wraps are those? they look pretty sweet

They might be the APT convicts.

Great squat Smitsky.

[smitsky]

looks like you've got way more in you than 280 man, when are you testing out your 1rm? got a meet coming up soon or just gonna test it in the gym?

Thanks Dynamik!

I had planned to test it out after my test of a 1RM in the bench. I plan the bench test next week. Hopefully I'll be able to test the Squat soon thereafter.

I hit 286 at a WNPF meet, a couple years back, but they allow knee wraps. I've been running an abbreviated Sheiko routine for the bench and squat, both rawz. I don't really have a raw Squat max without knee wraps, so this is a test to see where I end up (I'm wearing Elite's knee sleeves).

I plugged 275 into the Sheiko program as my raw max, and have been running it from that.

[smitsky]

Definitely strong on both of them and good depth.
Still I think you need to work on the form, perhaps a wider stance and sitting back more would help because I see the knees coming forward over the toes. Your a tall guy so a wider stance would help, but you'd have to start lighter and retrain that way.

Thanks skiboy.

My form is a work in progress, I'll be the first one to agree to that.

I am a bit weary of going wider, as my hips are tight as all hell, and I had a bad bout of Sciatica and subsequent nerve damage (still have some symptoms), which I think might have been brought on by some wide-stance Box Squats.

[smitsky]

Damn, put some weight on the bar, that looked way too easy. Smoke show. Looks like you got 300+ in you. By the way, what wrist wraps are those? they look pretty sweet

Thanks Boss.

I'll try to get higher, that's for damn sure :D

Convict Pros all the way Man! I have the knee wraps too. Stout!

[smitsky]

They might be the APT convicts.

Great squat Smitsky.

Thank you very much.

I'm trying to bring up the laggard Squat ;)

[skiboy1955]

Thanks skiboy.

My form is a work in progress, I'll be the first one to agree to that.

I am a bit weary of going wider, as my hips are tight as all hell, and I had a bad bout of Sciatica and subsequent nerve damage (still have some symptoms), which I think might have been brought on by some wide-stance Box Squats.



Are you going to a Chiropractor to help try to fix that? Or electrical stimulus?
Else a foam roller is the next best thing but boy do they hurt!!
I have the same issues too so I feel your pain.

BTW how do you like those Elite knee sleeves?
I was thinking of getting them.

[smitsky]

Are you going to a Chiropractor to help try to fix that? Or electrical stimulus?
Else a foam roller is the next best thing but boy do they hurt!!
I have the same issues too so I feel your pain.

BTW how do you like those Elite knee sleeves?
I was thinking of getting them.

No. I don't really think too much of Chiropractors in general.

I created a Thread here to document my case.

I use a foam roller, but not for the nerve damage.

I like the knee sleeves a lot.

Thanks.

[skiboy1955]

No. I don't really think too much of Chiropractors in general.



Yea I was like you and I found this guy and he did only massages on me and electrical stimulus and traction movements on my back for a month. Then he started adjustments. He was real good and also does a lot of the Eagles Football team too.
It is hard to find a good one that does all this but if you do you'll get much better.

The foam roller is for deep massage and nerve damage so it hurts but in time you feel much better.

[smitsky]

Yea I was like you and I found this guy and he did only massages on me and electrical stimulus and traction movements on my back for a month. Then he started adjustments. He was real good and also does a lot of the Eagles Football team too.
It is hard to find a good one that does all this but if you do you'll get much better.

The foam roller is for deep massage and nerve damage so it hurts but in time you feel much better.

Sounds like you have a good one. That's great.

I only have 10 visits / year covered under my insurance. I also have to go to a provider in my insurance's network. I don't have the funds to afford to choose my own, and pay out of pocket.

I'm using a foam roller for my upper back and chest at the moment, as a way of straightening out a shoulder issue. It's helping (knock wood).

I may try to work on the nerve damage with the foam roller at some point, but at this point it's not happening.

[Eddie-M]

I think you should go for at least 285 and go on from there. That squat did look very easy.

[smitsky]

I think you should go for at least 285 and go on from there. That squat did look very easy.

Thanks Eddie.

I was planning to go for 260 X 2 and 270 X 1 the next time I Squat heavy. I could continue the peaking cycle as I'm going along here, but I'm going to be heading out on vacation toward the latter part of July, and I plan to taper off at that point. I guess I could go for 285-290 and see how that goes.

My training partner who is spotting me and I agree that I have a sticking point about halfway up. If I hit the lift just right, I can pull it out on heavier lifts. If not, I have to be rescued.

[Mike.Moore]

Just saw the videos. Nice work. I don't think you need to go wider stance. Wider isn't always better for raw squatters. If you gear up, then I say try wider.

One thing, try not to move your legs so much. Should be 3 steps out of the rack and stay tight and squat. Don't wanna move around like that especially when the weight gets heavier.

[smitsky]

Just saw the videos. Nice work. I don't think you need to go wider stance. Wider isn't always better for raw squatters. If you gear up, then I say try wider.

One thing, try not to move your legs so much. Should be 3 steps out of the rack and stay tight and squat. Don't wanna move around like that especially when the weight gets heavier.

Thanks Mike.

I may try to go wider in gear at some point.

I appreciate the great tip re: moving my legs. I'll definitely start working on that.

[smitsky]

Here's a couple of Doubles at 80%, while I wait until I complete my max test in the bench:

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[Norse1308]

Here's a couple of Doubles at 80%, while I wait until I complete my max test in the bench:

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Good squat man. You start by bending your knees, other than that good depth, great effort! Keep it up :D

[smitsky]

Good squat man. You start by bending your knees, other than that good depth, great effort! Keep it up :D

Thanks Bro!

Really? Aaarrrggghh! I'm trying so hard to get my form right! Damn.

[smitsky]

I took some time off (a week or so) from peaking in the Squat to post a bench PR. Here I am, back peaking for a max test and Bam! Miss. I missed my first attempt at 270. Hit my second attempt at 270, and here is my last attempt at 275 (100%):

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[Eddie-M]

Hey Smit, it looks like you could have pushed your hips/glutes back farther before starting the lift by breaking at the knees. Take a deep breath, push out against that belt, break back at your hips real far, then start the lift. I think you have that lift in you easily.

[smitsky]

Hey Smit, it looks like you could have pushed your hips/glutes back farther before starting the lift by breaking at the knees. Take a deep breath, push out against that belt, break back at your hips real far, then start the lift. I think you have that lift in you easily.

Thanks!

I'm confused :( In the last few posts Mag14 says not to bend the knees first. The guy spotting me says my form is good. He's the veteran lifter. I stopped tweaking my form because he said it looked about as good as it was gonna get at this point.

I know my form needs a lot of work = again: confused :(

[Eddie-M]

If you check my last squat video, you can see how much I push my hips back b4 breaking at the knees and starting the lift. When I lifted with cupcake kid and his buddies, they said it was good form. I though you had to break at the hips before bending at the knees?

[smitsky]

If you check my last squat video, you can see how much I push my hips back b4 breaking at the knees and starting the lift. When I lifted with cupcake kid and his buddies, they said it was good form. I though you had to break at the hips before bending at the knees?

You're form looked good. What am I doing first, breaking at the hips or knees?

[Eddie-M]

You're form looked good. What am I doing first, breaking at the hips or knees?



Looks like you kept your head up and pushed your chest back but you did not drive your hips back. Then you bent your knees and squated.

[smitsky]

Looks like you kept your head up and pushed your chest back but you did not drive your hips back. Then you bent your knees and squated.

Thanks. I think that's it. I'm trying to send my hips back and engage my Hamstrings, but I have a lot of trouble doing that.

What you see me doing there is that. I'm trying to arch my back. Trying to arch a back which does not arch.

[Poppy83]

When I'm box squatting, I'm thinking, "Ass, Balls, Back, Up". It's essentially the same for regular squatting.

Ass - I push my hips/glutes back until I feel some stretch in my hamstrings.
Balls - I am dropping down, aiming my balls at an imaginary box.
Back - Sit back.
Up - Hopefully


EDIT - Th first "back" should be "a.ss"

[smitsky]

When I'm box squatting, I'm thinking, "Back, Balls, Back, Up". It's essentially the same for regular squatting.

Back - I push my hips/glutes back until I feel some stretch in my hamstrings.
Balls - I am dropping down, aiming my balls at an imaginary box.
Back - Sit back.
Up - Hopefully

Thanks. That's a good analogy.

[gunzandwheelz]

Thanks skiboy.

My form is a work in progress, I'll be the first one to agree to that.

I am a bit weary of going wider, as my hips are tight as all hell, and I had a bad bout of Sciatica and subsequent nerve damage (still have some symptoms), which I think might have been brought on by some wide-stance Box Squats.



Good job, keep pushing forward. I mentioned this in another thread; CJdelaney posted a link (I do not know how to put up the link) that has some dynamic stretches that really helped me increase my hip flexibility. Your symptoms sound worse then mine but after several weeks of doing these exercise my hip/back pain was greatly diminished and my flexibility greatly improved. I am not mentoning this b/c I think you should go wider with your stance. As a matter of fact I think you would be making a big mistake going wider. I squat wide in single ply and narrower raw. My hips, even with the increased flexibility, can not handle the load when I am wide raw. However, the new flexibility makes it much easier for me to sit back with my narrower stance when I am narrow. I think 99% of the people are going to have some forward knee drift raw. I do but have zero drift in gear. What I have found is by being more flexible I am able to limit the drift. The point of this is maybe try these stretches if you do not already. I always flubbed around with static stretches but they didn't help. These dynamic movements are tough and you can feel them, plus they mimic the squat movement in different angles. Good luck

[cjdelaney]

^^

http://stronglifts.com/7-dynamic-stretches-to-improve-your-hip-mobility/


I just started doing this again, and am pissed at myself for ever having stopped.

[gunzandwheelz]

I am not opposed to trying new things. However, I have found that 99% of the time they don't really benefit me at all. It is those rare finds, like theses streches, that make it worth a 1% success rate. Maybe it is because my flexibility was so poor that I really notice the improvement. Regardless, these stretches are a god send to me. After Nats I was a bit beat and didn't do them for about 6 days. I began to notice tightness. I did them and right away and loosened up a good bit. Most noticible in when I wake up in the AM. I used to have to roll myself out of bed. I just thought it a by product of heavy lifting. Now I wake up and am a bit stiff but not unbearable and it pretty much disappears when I begain ambulating. I appreciate you posting them originally.

[smitsky]

Good job, keep pushing forward. I mentioned this in another thread; CJdelaney posted a link (I do not know how to put up the link) that has some dynamic stretches that really helped me increase my hip flexibility. Your symptoms sound worse then mine but after several weeks of doing these exercise my hip/back pain was greatly diminished and my flexibility greatly improved. I am not mentoning this b/c I think you should go wider with your stance. As a matter of fact I think you would be making a big mistake going wider. I squat wide in single ply and narrower raw. My hips, even with the increased flexibility, can not handle the load when I am wide raw. However, the new flexibility makes it much easier for me to sit back with my narrower stance when I am narrow. I think 99% of the people are going to have some forward knee drift raw. I do but have zero drift in gear. What I have found is by being more flexible I am able to limit the drift. The point of this is maybe try these stretches if you do not already. I always flubbed around with static stretches but they didn't help. These dynamic movements are tough and you can feel them, plus they mimic the squat movement in different angles. Good luck

Thanks a lot.

I am going to check these stretches out. Definitely. I do static stretches a lot for my back problems, but I could really use some more specific dynamic stretches for my poor and very limited hip flexibility.

I'm going to experiment with going a bit wider in single ply. Thanks for the great summary.

[skiboy1955]

Thanks!

I'm confused :( In the last few posts Mag14 says not to bend the knees first. The guy spotting me says my form is good. He's the veteran lifter. I stopped tweaking my form because he said it looked about as good as it was gonna get at this point.

I know my form needs a lot of work = again: confused :(



Smit,
Not to get in a pissing contest but if your spotter is "veteran lifter" then he would know that you cannot spot and watch form of a squat.
I'd listen to Eddie he is calling it pretty good and you seem to get real loose at the bottom. Some times it is the small changes that help, like toes out or straight, high bar (which it looks like you do) as opposed to low bar on the shoulders. And last but not least the grip, you seem to take it wide, I always feel wide make me feel loose when squatting as opposed to a closer grip to the body.
Again you need to find what works for your body and develop your style, once you hit it I bet you that the squat will go up by 100llbs.
One last thing, I know you have back issues, but I think you need to work on the hams and glutes more. I know Good Mornings (wide stance) are my favorite and don't know if you could do them but it would help. I know since I started doing them my squat did go up and now that I'm doing equipped squats I really noticed some improvement.
Also some more core work will help.

[smitsky]

^^

http://stronglifts.com/7-dynamic-stretches-to-improve-your-hip-mobility/


I just started doing this again, and am pissed at myself for ever having stopped.

Thanks a lot Bro ;)

[smitsky]

Smit,
Not to get in a pissing contest but if your spotter is "veteran lifter" then he would know that you cannot spot and watch form of a squat.
I'd listen to Eddie he is calling it pretty good and you seem to get real loose at the bottom. Some times it is the small changes that help, like toes out or straight, high bar (which it looks like you do) as opposed to low bar on the shoulders. And last but not least the grip, you seem to take it wide, I always feel wide make me feel loose when squatting as opposed to a closer grip to the body.
Again you need to find what works for your body and develop your style, once you hit it I bet you that the squat will go up by 100llbs.
One last thing, I know you have back issues, but I think you need to work on the hams and glutes more. I know Good Mornings (wide stance) are my favorite and don't know if you could do them but it would help. I know since I started doing them my squat did go up and now that I'm doing equipped squats I really noticed some improvement.
Also some more core work will help.

That's cool. I understand.

Yeah, Eddie is doing really well.

I do get too loose at the bottom. Definitely.

I have such bad Hamstring flexibility - you should have seen the tremendous train wreck my Squat form was when I first started training with these guys - that gripping the bar any closer and still making depth with halfway decent form is extremely tough.

My form has come a long long way under these guys coaching. I used to Good Morning the weight up out of the hole because my Hamstrings where tight as all holy hell. Stretching the living **** out of them every day is still a must.

I love Good Mornings. I am pretty good at them. Since I started doing Sheiko to up my raw bench, I stopped most lower body work to give my beaten up CNS a rest. I was training my lower body so hard, my bench was going backward.

Matt Rhodes suggested that I do some form of Squat, Good Morning, and Deadlift each week. I think I really did well lower body wise when I followed this. The problem was, it fried my CNS bigtime.

I could always use more core work ;)

[APbank710]

Any information they ask us to post will be done via this forum set. Keep a eye out!

[skiboy1955]

Thanks. I think that's it. I'm trying to send my hips back and engage my Hamstrings, but I have a lot of trouble doing that.

What you see me doing there is that. I'm trying to arch my back. Trying to arch a back which does not arch.



I don't know but seem like you stopped and then bent over, understandable, but like me I was doing the same thing and not even hitting parallel. Found out this week I was not belly breathing and holding the breath when i went down. I started to take a very deep breath in to the belly and expand it a lot against the belt and I was able to sit back more and able to hit parallel and lower and come up easier.
Don't know if you are doing it but if not try it, it may help.