trying for 600 squat and 400 bench by early 09

[benjimatt]

So i am really trying to become a great thrower and i know technique plays a big role but I also know that strength does also.

Yesterday I powercleaned 308. I know this is really low im not flexible so it is hard for me to hold the bar up.

My bench I did today and got 380. I really want 400 by the end of the year.

Squat I will do thursday. 4 weeks ago I got 575 and im gonna go for 585.

Im not taking any supplements. I Just started doing that yesterday. Im taking about 100g in shakes. per day. It is really hard for me to stick to the shakes I always forget lol.

Anyways since I just started taking protien is it possible that this could give me enough nutrients where I can get to a 600lb squat and a 400lb bench. I know ill need more but i figure its a good start.

By the way i have 2 years left of track and a redshirt if I decide to take it.
And yes I have read the forums. SO i have general ideas of the supplements.

Discus stats: 2006-2007: 155' 2007-2008: 169' 2008-2009 (178'-185 hopefully )

*the reason im not at 600 squat yet is because i am now going full 90 degrees. I figure this should help my throwing. and heres a video of me doing front squat and back squat. My back squat is at the very end of the video. Im BENJI*

http://www.flotrack.org/videos/play/74978/team/5260

[maverick000]

strong e stats

[bonvec01]

A 20 lb increase in your bench by the end of the year is nothing unattainable. Granted your working in pretty heavy territory, so a jump from 380 to 400 is considerably harder than say 225 to 245. But if your training and your diet are in order and consistent, you should make that jump in 2 months no problem.

[Vermonta]

you're an animal.

[dgcoats]

A couple things

1) The best times to take a protein shake are upon waking, before/after a workout and (if a casein protein) before bed. They can also be taken in between meals.
2) If your main goal is strength creatine would be something you should look into if you haven't already. Good creatines to get are Orotine, Creapure, and Green Mag. You DON'T need to load them, just take between 5-10g a day with water, grape juice, or powerade powder.
3) By "full 90 degrees" do you mean lower than what you did in the video? Cuz you're about an inch or two from what powerlifters consider parallel. You seemed to get the weight pretty easily, so you should aim for an inch lower next time you max.
4) To help your squat max, do ATG squats. ATG squats will help both your max and help you excell in your sport.

[Fullback7]

It hurts me to watch that. Don't mean to rag on your team, but that has to be the sadest excuse of squatting I have seen in a long time. You got closer to parallel than most, but you were still a ways off. Although, I am very suprised at your form. You know how to sit back properly.

This is parallel though.....


Protein powder is not a magic supp. You have the exact same benefits from Whey (actually better) as you would with chicken, Milk, steak, fish, etc.. You actually lose nutrients when you take in protein shakes. They are a quick replacement.

[benjimatt]

It hurts me to watch that. Don't mean to rag on your team, but that has to be the sadest excuse of squatting I have seen in a long time. You got closer to parallel than most, but you were still a ways off. Although, I am very suprised at your form. You know how to sit back properly.

This is parallel though.....


Protein powder is not a magic supp. You have the exact same benefits from Whey (actually better) as you would with chicken, Milk, steak, fish, etc.. You actually lose nutrients when you take in protein shakes. They are a quick replacement.

I think im gonna go as low as I have been going but after thursday ill start training a little lower. I honestly thought I was going a full 90. Its hard to judge when there is all that weight on your back.
I like doing them lower because I dont want anyone to have any doubts about my strength.

ANd yeah those were all pole vaulters that were squatting. so.........i dont know what to say about that lol.

Yeah i really need to get my eatting happits better by far. way too much fast food. Lets see I eat something extra small in the morning. and then after practice i usually go to sonic. then I go to class, after class i eat something like sonic or subway, then i go back to practice, after that i might eat something at home depending on how I feel.

So basically I need to eat better in general. So i hope i ccan do it. i sure will try

[toad1]

i have to agree with full back some of the squats where pretty weak, i might just be me i thought some of those guys legs looked pretty skinny for those figures.


although your lifts look good.


so i take it you want to go up 15lbs on your one rep max in 4weeks, i think that is a very achievable aim, i think you could get there with microloading alone. as for sups id also have a look at creatine and some from of recovery sup, i'm currently on creatine pills and a recovery shake along with a few other changes(more dedicated training and alot less booze) my lifts are sky rocketing my squats have gone up 70kgs in 12weeks which is around 50kgs in the last year and my bench is up 30kgs on last year, i'm kinda making noob gains again but thats me.


i also think you should try microlaoding your bench as well i'm sure i read somewhere that your body can't tell the difference when u add those little 1.25kg(5lbs total) either side on your big lifts.



but i'm sure your allready micorloading, just keep at it i think youl do it easy. keep up the good work

[DeathByBacker]

Holy **** some of those squats were absolutely pathetic. And no offense but if that Wilson dude is your coach, he needs some coaching himself because his depth was terrible.

You were the only one who dared to go deep. But you could still use a little more depth, but great job on the squats overall.

[rushki]

I think im gonna go as low as I have been going but after thursday ill start training a little lower. I honestly thought I was going a full 90. Its hard to judge when there is all that weight on your back.
I like doing them lower because I dont want anyone to have any doubts about my strength.

ANd yeah those were all pole vaulters that were squatting. so.........i dont know what to say about that lol.

Yeah i really need to get my eatting happits better by far. way too much fast food. Lets see I eat something extra small in the morning. and then after practice i usually go to sonic. then I go to class, after class i eat something like sonic or subway, then i go back to practice, after that i might eat something at home depending on how I feel.

So basically I need to eat better in general. So i hope i ccan do it. i sure will try

mad props on the vids man. and tbh sounds to me if you can get your results with this, sorry to say, **** diet... if you get on a really concentrated clean bulked ass diet... your numbers will improve along with everything else!

keep it up man.

[tallthing]

it mad me cry when i saw those people squating

yours wasnt bad but need improvements.
just lower the weight and work on your forum for about a week.

[benjimatt]

Thanks for all the feedback guys. I really wanna get strong because i really wanna end up being a good thrower. Yes i understand i need to work on my squat technique so i will no worries.

I know I have to work on technique (for throwing) but I also feel having a strong bench and squat will aid me.

I know my bench is pretty weak. this is what I try to really work on.

I want to throw 200 feet by the end of my college eligibility

[xchampx]

danm brah ur strong as ****. 400 bench 600 squat was my goal since freshmen year.

[Badgers68]

I throw shot and weight at Wisconsin and although bench may seem important, for throws (especially discus) it really doesn't. It helps but you would be better off getting that power clean up to like 375 and hang cleaning about 315. Snatch needs to get higher as well. Squats are obviously important but you gotta work some fast twitch lifts in there as well.

If my technique wasn't so god awful I'd be throwing over 60' shot this year (power throw 47) and weight throwing well over 60'... so technique is about 75% of your throw

[Vermonta]

I throw shot and weight at Wisconsin and although bench may seem important, for throws (especially discus) it really doesn't. It helps but you would be better off getting that power clean up to like 375 and hang cleaning about 315. Snatch needs to get higher as well. Squats are obviously important but you gotta work some fast twitch lifts in there as well.

If my technique wasn't so god awful I'd be throwing over 60' shot this year (power throw 47) and weight throwing well over 60'... so technique is about 75% of your throw

Are you working on your form consistantly? Shoulda, Coulda, Woulda means nothing.

[Badgers68]

lol college throwers work on their form year round. I just switched to spin from glide so it's a work in progress.

[benjimatt]

so I got 580 today. the depth felt good but im not sure if it was full parallel, ill let you guys be the judge of that when I post the video.

I also got 425 front squat.

[benjimatt]

lol college throwers work on their form year round. I just switched to spin from glide so it's a work in progress.

with your lifting stats you should be in the high 50's - low 60's for shot.

I think weight throw is a little different. It isnt really all strength, I like comparing it to hammer. But you have to be a little stronger. more technique basically.

[quasibatman]

I think im gonna go as low as I have been going but after thursday ill start training a little lower. I honestly thought I was going a full 90. Its hard to judge when there is all that weight on your back.
I like doing them lower because I dont want anyone to have any doubts about my strength.

ANd yeah those were all pole vaulters that were squatting. so.........i dont know what to say about that lol.

Yeah i really need to get my eatting happits better by far. way too much fast food. Lets see I eat something extra small in the morning. and then after practice i usually go to sonic. then I go to class, after class i eat something like sonic or subway, then i go back to practice, after that i might eat something at home depending on how I feel.

So basically I need to eat better in general. So i hope i ccan do it. i sure will try

going low is something you should cycle...

it gets different muscles in different proportions...

[quasibatman]

this might sound like overkill...

but I suggest THREE agility sessions for every squat session to keep your knee joints balanced perfectly...

less injuries and strains and less plateaus...

(people keep working their vastus medialus via squat until it can't grow anymore and plateau even though vastus lateralus is their problem causing the plateau...and vastus medialus takes some serious athletic behavior to fire perfectly where stability is challeged pushing sideways)

edit: same with bench press and athletic upper body behavior

[GuiYoM]

Tell us how great you are.

[roid_monkey]

my sweet **** who taught your team to squat? i didn't see one single full squat that whole video.

[benjimatt]

my sweet **** who taught your team to squat? i didn't see one single full squat that whole video.

Ok guys i understand there arent any full squats but come on. every person has said something about it and i understand I need to work on squats and so do they.

more people saying it isnt gonna make it any stronger.

[dgcoats]

lol... don't get mad bro, it's just that the other guys in the video had really bad squats considering they are college athletes. But hey, at least you had the balls to post a video of yourself actually squatting, and you had impressive weight when you did.

[Badgers68]

with your lifting stats you should be in the high 50's - low 60's for shot.

I think weight throw is a little different. It isnt really all strength, I like comparing it to hammer. But you have to be a little stronger. more technique basically.

yea, I hit 58 today with a full spin. Finally starting to come around. But yea, wt and hammer is a lot of technique and the finish is similar to hang clean/ snatch so it's pretty important. Plus, for squats, I really wouldn't worry about going ATG, you will never be below parallel when you actually throw. You probably were near the same angle at which you throw, which is the most important part, but I'm sure you already know, adjusting the levels is definitely the best. I go high, ATG, and parallel. GL with your season

[macmoney]

w/ that kinda form how are you not already at 600

[quasibatman]

Ok guys i understand there arent any full squats but come on. every person has said something about it and i understand I need to work on squats and so do they.

more people saying it isnt gonna make it any stronger.

I see how post number twenty shows how some people sabotage their possible gifts from God...

instead of addressing the question post #21 just hates your stats...

AND even though stats are relevant to dissect your imbalances he just attacks you for no reason...

maybe he should try to stay to the topic:

TOPIC = can I boost my squat right now and how?

thought I would remind anyone...

and here is something ON TOPIC also: Jesus is the Lord and I've seen it over and over this person (post #21) could be physically perfect if he would just let God take over...but instead he suscribes to evil spirits like hate and mockery and they don't fix you mentally, emotionally, and physically and especially spiritually like the Holy Spirit...how can he get a miracle like a 48 inch vertical leap? only one way...and its not in hate

[dgcoats]

I see how post number twenty shows how some people sabotage their possible gifts from God...

instead of addressing the question post #21 just hates your stats...

AND even though stats are relevant to dissect your imbalances he just attacks you for no reason...

maybe he should try to stay to the topic:

TOPIC = can I boost my squat right now and how?

thought I would remind anyone...

and here is something ON TOPIC also: Jesus is the Lord and I've seen it over and over this person (post #21) could be physically perfect if he would just let God take over...but instead he suscribes to evil spirits like hate and mockery and they don't fix you mentally, emotionally, and physically and especially spiritually like the Holy Spirit...how can he get a miracle like a 48 inch vertical leap? only one way...and its not in hate

...what?

[Fullback7]

I see how post number twenty shows how some people sabotage their possible gifts from God...

instead of addressing the question post #21 just hates your stats...

AND even though stats are relevant to dissect your imbalances he just attacks you for no reason...

maybe he should try to stay to the topic:

TOPIC = can I boost my squat right now and how?

thought I would remind anyone...

and here is something ON TOPIC also: Jesus is the Lord and I've seen it over and over this person (post #21) could be physically perfect if he would just let God take over...but instead he suscribes to evil spirits like hate and mockery and they don't fix you mentally, emotionally, and physically and especially spiritually like the Holy Spirit...how can he get a miracle like a 48 inch vertical leap? only one way...and its not in hate

WAT?

[G-mane12]

I see how post number twenty shows how some people sabotage their possible gifts from God...

instead of addressing the question post #21 just hates your stats...

AND even though stats are relevant to dissect your imbalances he just attacks you for no reason...

maybe he should try to stay to the topic:

TOPIC = can I boost my squat right now and how?

thought I would remind anyone...

and here is something ON TOPIC also: Jesus is the Lord and I've seen it over and over this person (post #21) could be physically perfect if he would just let God take over...but instead he suscribes to evil spirits like hate and mockery and they don't fix you mentally, emotionally, and physically and especially spiritually like the Holy Spirit...how can he get a miracle like a 48 inch vertical leap? only one way...and its not in hate

lolwat