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  1. #1
    Squats do a body good! musicianman's Avatar
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    The Race to a Five-Plate Squat (and onward)

    Some of you may have seen the Six-Plate Deadlift thread (http://forum.bodybuilding.com/showth...hp?t=124863871). In light of its success and the motivation it provides, the next step only seemed logical.

    This will take well over a year - perhaps years - but this log will show what dedication and hard work can do. This will be just like any other log, but will only be about squats.

    Welcome to our journey.

    The rules:
    -If you squat, you post.
    -If you think about squatting, you post.
    -If you are planning an awesome PR, you bring a camera.
    -If you fail a squat, you post.
    -If you win, you don't really win. Keep posting.
    -We will try to arrange for insane mod reps for winners.
    -Monetary prizes can be discussed at a later point in time.
    -For your five-plate squat, you may only use a belt. Knee wraps may be acceptable if you truly need them, but try to keep it raw.
    -Since this contest includes people with varying squat strength, we will judge a winner in the "most progress" category, the "strongest" category, and the "relatively strongest" category (using the Wilk's Coefficient: http://en.wikipedia.org/wiki/Wilks_Coefficient).

    This image may or may not be updated progressively:
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  2. #2
    Banned DanielBeauchamp's Avatar
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    Fukin-A, man! In.

    My last gym banned cameras though, and my current one is from the same fitness line, so they might ask me to not bring a camera into the gym.

    But I'll still post progress; even if I'm not eligible for reps/prizes.
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  3. #3
    Squats do a body good! musicianman's Avatar
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    You can always sneak it in, set it on the floor casually, and do squats. That's perfectly understandable, though. Just keep it updated.
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  4. #4
    Free Lu! The Shoeless Wonder's Avatar
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    I just hit 3 plates a month or 2 ago. Hopefully I get to 4 by the end of the year. 5 seems like a long way down the ro-ad.

    inb4 4 plate bench contest
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  5. #5
    Squats do a body good! musicianman's Avatar
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    It's all about ambition. With a name like yours, you'd better join.

    inb4 4 plate bench contest
    You read my mind?
    Last edited by musicianman; 07-12-2010 at 09:41 PM.
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  6. #6
    That's a thing? Farley1324's Avatar
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    I'm in. I have to get to four plates first though!!

    This is where I currently stand (from yesterday, 345 lbs)



    I have the probably rather lofty goal of a four plate squat (405x1) by my birthday in September
    Motivation is what gets you started. Habit is what keeps you going.

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  7. #7
    Squats do a body good! musicianman's Avatar
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    Originally Posted by Farley1324 View Post
    I'm in. I have to get to four plates first though!!

    This is where I currently stand (from yesterday, 345 lbs)

    [youtube]l4ocBBGN620[youtube]

    I have the probably rather lofty goal of a four plate squat (405x1) by my birthday in September
    Nice!

    You're less than 20 pounds away, judging from 1RM calculators. I'd say you've got it in you for sure.

    I'm hoping to get 345 up by around the same time. We will see.
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  8. #8
    That's a thing? Farley1324's Avatar
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    Originally Posted by musicianman View Post
    Nice!

    You're less than 20 pounds away, judging from 1RM calculators. I'd say you've got it in you for sure.

    I'm hoping to get 345 up by around the same time. We will see.
    Rule of thumb says you need 365x5 to hit 405x1. I hope to get 370 or even 375 for a 5RM before attempting 405, I want nothing but confidence going into it.

    I have about 9 weeks, give or take, and I will be out of town one of those weeks. I've been pretty consisently making 5 lbs per week as scheduled for 5-6 weeks now, if I can keep that up I have some extra time/room to work with....but not a lot.
    Motivation is what gets you started. Habit is what keeps you going.

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  9. #9
    Squats do a body good! musicianman's Avatar
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    Originally Posted by Farley1324 View Post
    Rule of thumb says you need 365x5 to hit 405x1. I hope to get 370 or even 375 for a 5RM before attempting 405, I want nothing but confidence going into it.

    I have about 9 weeks, give or take, and I will be out of town one of those weeks. I've been pretty consisently making 5 lbs per week as scheduled for 5-6 weeks now, if I can keep that up I have some extra time/room to work with....but not a lot.
    Mine just started going up again, after a week of training 3x/week. Looks like that's the only way to do it for me. I hope you get it! 405 is an awesome squat.
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  10. #10
    Mostly harmless adimare's Avatar
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    In, this is where I was a couple of weeks ago:

    Current PR is 415 2x5. I raise the weight 2.5 lbs every friday (1.25 lb plates ftmfw), so if everything were to go smoothly it'd take me 32 weeks to get to 5 plates (it'll probably take 8 or 9 months if I do get there).
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  11. #11
    That's a thing? Farley1324's Avatar
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    Originally Posted by musicianman View Post
    Mine just started going up again, after a week of training 3x/week. Looks like that's the only way to do it for me. I hope you get it! 405 is an awesome squat.

    What do you do those 3x a week?

    I moved from SS to the Texas Method (for squats) about 8 weeks ago.
    Motivation is what gets you started. Habit is what keeps you going.

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  12. #12
    Registered User Blizzard589's Avatar
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    In.

    Planted like a tree beside the river of truth.
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  13. #13
    Squats do a body good! musicianman's Avatar
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    Originally Posted by adimare View Post
    In, this is where I was a couple of weeks ago:
    [youtube]LTvmsNU5dZs[youtube]
    Current PR is 415 2x5. I raise the weight 2.5 lbs every friday (1.25 lb plates ftmfw), so if everything were to go smoothly it'd take me 32 weeks to get to 5 plates (it'll probably take 8 or 9 months if I do get there).
    Jesus dude! That's impressive. How long have you been squatting for?

    Originally Posted by Farley1324 View Post
    What do you do those 3x a week?

    I moved from SS to the Texas Method (for squats) about 8 weeks ago.
    I've never done starting strength (though I'm admittedly using the squat routine frequency), and only started squatted frequently following my Smolov Squat cycle (4x/week). Seeing how my squat went from 275 to 300 in 2.5 weeks, I'd say it's a pretty damn good strategy. Overhead presses were no different for me - 2 to 3 times a week made them fly up.

    What I'm doing now (though not by strict routine) is 3-5 sets of singles on one day, a pyramid of sorts on another day, and 3-4 sets of 3-5 on the other day.

    Originally Posted by Blizzard589 View Post
    In.

    [youtube]3WXfzFRc5Ws[youtube]
    Seen it. Awesome.
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  14. #14
    Mostly harmless adimare's Avatar
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    Originally Posted by musicianman View Post
    Jesus dude! That's impressive. How long have you been squatting for?
    Thanks man. I started 1 year and 9 months ago.
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  15. #15
    Squats do a body good! musicianman's Avatar
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    Originally Posted by adimare View Post
    Thanks man. I started 1 year and 9 months ago.
    Good to hear it can be done in that time. I only started squatting (5/8 squatting, at that) exactly a year ago, and didn't start going to or below parallel until January or February of this year. Certainly a motivation to see that.
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  16. #16
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    Originally Posted by adimare View Post
    In, this is where I was a couple of weeks ago:

    Current PR is 415 2x5. I raise the weight 2.5 lbs every friday (1.25 lb plates ftmfw), so if everything were to go smoothly it'd take me 32 weeks to get to 5 plates (it'll probably take 8 or 9 months if I do get there).
    Good deal. Always good to have a plan of attack.

    Where did you get 1.25 lb plates and how much were they?

    I have the carabiner/chain setup so I can do 1.25/2.5/3.75 but I would consider micro plates anyway
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  17. #17
    Squats do a body good! musicianman's Avatar
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    Originally Posted by Farley1324 View Post
    Good deal. Always good to have a plan of attack.

    Where did you get 1.25 lb plates and how much were they?

    I have the carabiner/chain setup so I can do 1.25/2.5/3.75 but I would consider micro plates anyway
    I'm thinking of ordering myself some on Amazon, as well. Gotta permanent marker that crap up though, or everyone in the gym will start using them.
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  18. #18
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    Of course I'm in.

    Best is 337x5 atm. Reset shortly after that and worked my way back up. Going for 342x5 tomorrow. Will post a vid

    Now we just need a "Race to a 4 plate Bench" thread and we're set, lol.
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  19. #19
    Squats do a body good! musicianman's Avatar
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    Originally Posted by wick View Post
    Of course I'm in.

    Best is 337x5 atm. Reset shortly after that and worked my way back up. Going for 342x5 tomorrow. Will post a vid
    Nice! Can't wait.

    I love this thread, because so far I'm the weakest squatter in here. Best motivation ever.
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  20. #20
    Mostly harmless adimare's Avatar
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    Originally Posted by Farley1324 View Post
    Good deal. Always good to have a plan of attack.

    Where did you get 1.25 lb plates and how much were they?

    I have the carabiner/chain setup so I can do 1.25/2.5/3.75 but I would consider micro plates anyway
    http://www.amazon.com/1-25-Gray-Cast...8998265&sr=8-1

    I love those things. Just started using them for squats, but they have been fundamental for me to keep raising the weight in OHP and bench (5 lbs is too ****ing much).
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  21. #21
    That's a thing? Farley1324's Avatar
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    Originally Posted by adimare View Post
    http://www.amazon.com/1-25-Gray-Cast...8998265&sr=8-1

    I love those things. Just started using them for squats, but they have been fundamental for me to keep raising the weight in OHP and bench (5 lbs is too ****ing much).
    This is what I've been using.

    http://stronglifts.com/madcow/Topics/Microloading.htm



    They are a little bit, uh, different, though. Sometimes people llook at them/me real funny can I can tell they do not have a clue WTF I am doing. I might just pick up some of those plates even though they are more expensive. They just look so much more 'legit'.


    You may even want to look into the chains there. You can add 1.25 lbs at a time as that is what each PAIR weighs. I've already resorted to adding 1.25 total lbs on overhead press.
    Motivation is what gets you started. Habit is what keeps you going.

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  22. #22
    mind on the grind UofACATS's Avatar
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    Originally Posted by musicianman View Post
    I love this thread, because so far I'm the weakest squatter in here.
    Not anymore big guy.

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  23. #23
    Squats do a body good! musicianman's Avatar
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    Originally Posted by UofACATS View Post
    Not anymore big guy.

    Oh snap! You're stronger than when I started, if it makes you feel better. 115x2 bench, man.

    How's this thread for motivation?
    Training, philosophy, nutrition and biomedical discussion (2.0): http://forum.bodybuilding.com/showthread.php?t=146797403

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  24. #24
    Registered User Tsaadon's Avatar
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    Awesome thread, once when I get over my mild injury I'm gonna jump right in here, great motivation!
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  25. #25
    mind on the grind UofACATS's Avatar
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    Originally Posted by musicianman View Post
    Oh snap! You're stronger than when I started, if it makes you feel better. 115x2 bench, man.
    doesn't really help...

    Originally Posted by musicianman View Post
    How's this thread for motivation?
    You the king of motivating thread


    I gotta go for 3 plates. 5 is out of my league, I've always had a weak squat. But that's why I squat at the start of the week with nothing else that day. Also squat 2x a week. I'll get there..
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  26. #26
    Squats do a body good! musicianman's Avatar
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    Originally Posted by Tsaadon View Post
    Awesome thread, once when I get over my mild injury I'm gonna jump right in here, great motivation!
    What happened? Hurry up and heal!

    Originally Posted by UofACATS View Post
    I gotta go for 3 plates. 5 is out of my league, I've always had a weak squat. But that's why I squat at the start of the week with nothing else that day. Also squat 2x a week. I'll get there..
    One plate at a time is how it's done. 5 is possible if you put your mind to it.
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  27. #27
    Registered User Tsaadon's Avatar
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    Think I didn't rest enough between my squats and now I got mild inflammation in my pectineus, or at least I think that's what it's called in english, that thing deep inside your groin, hoping to get back in action in a week or so.
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  28. #28
    Squats do a body good! musicianman's Avatar
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    Originally Posted by Tsaadon View Post
    Think I didn't rest enough between my squats and now I got mild inflammation in my pectineus, or at least I think that's what it's called in english, that thing deep inside your groin, hoping to get back in action in a week or so.
    Nice, I learned some anatomy today! We usually call that "hip flexors" in America.

    I've had that happen to me more than once... you should be good in a few days, man. Just eat and rest and you'll be back in no time.
    Training, philosophy, nutrition and biomedical discussion (2.0): http://forum.bodybuilding.com/showthread.php?t=146797403

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  29. #29
    Registered User hellrelived's Avatar
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    IM in bro..

    have increased my squat by 25kg in the past 6 weeks ..
    ITs at 115kg 5rm.... 253lbs
    ♫ If you have a 10-horsepower motor and you subject it to a 12-horsepower load, it will burn out. But when you have a human body that is equivalent of a 10-horsepower motor and you subject it to a 12-horsepower load, it eventually becomes a 12-horsepower motor (Schwarzenegger, Encyclopedia 48).
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  30. #30
    Registered User hellrelived's Avatar
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    Originally Posted by musicianman View Post
    Nice, I learned some anatomy today! We usually call that "hip flexors" in America.

    .
    and i thought u wer from Antarctica
    ♫ If you have a 10-horsepower motor and you subject it to a 12-horsepower load, it will burn out. But when you have a human body that is equivalent of a 10-horsepower motor and you subject it to a 12-horsepower load, it eventually becomes a 12-horsepower motor (Schwarzenegger, Encyclopedia 48).
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