The Race to a Five-Plate Squat (and onward)

[Mixelflick]

So where should I rest the bar then? Right now it rests nicely right on my traps. Feels great with my hands inside of the line to bunch-up the traps a bit, don't really even "feel" it there anymore. No discomfort.

Lowbar goes under the traps? 4" lower than where it rests now? Arms back, bar on rear delts? wtf

I wouldn't take 4" off all at once. Start an inch lower to see how that feels. Then, an inch after that. Even 1" will provide a leverage advangage and bring more power via the core than the high bar version, which relies more on the quadriceps.

One other thing you may want to consider: static ab crunches.

At the end of your workout, attach a handle to a high pulley. Select a HEAVY weight from the stack. Kneeling on the ground, hold the handle behind your head and have a partner assist you into the crunch postiion. Two holds for 10-20 seconds with maximal weight.

You will be astounded as to how much this adds to your squat, in particular the low bar placement version. Reason: the power transfer from the legs through the core to the bar increases drive exponentially.

Hope that helps..

[UofACATS]

New squat PR


135x5
225x5
245x3
265x1 - PR felt like I had more in me..
275x1 - PR

225x5 victory reps

[The Shoeless Wonder]

cats do you have a log?

[UofACATS]

cats do you have a log?

yessir

http://forum.bodybuilding.com/showth...hp?t=125765913

It's a cluster-fu*k, but it's there

[baco_bacon]

Figure I may join this for the motivation to my completely rubbish squat/lifts.


Currently working on front/box/partials to bring my back squat up! Recent PR's -

(yesterday) I know I need work on form. Definitely 'plopped' too fast and rocked backwards a bit


august 16th

[adimare]

I have a cool story bro post that I don't know where else to post, so here it goes.

This just arrived in the mail:

(black dude not included, I was hoping he'd come with the rack as a free spotter but then I'd probably have to feed him and it'd cost extra)

Also got me one of these:

(again, no guy with dumbell included)

[The Shoeless Wonder]

lol, that was my first guess at what was mailed(black guy trainer)

[stevep78]

Has anyone had access to squatting with the Cambered bar?

[musicianman]

Figure I may join this for the motivation to my completely rubbish squat/lifts.


Currently working on front/box/partials to bring my back squat up! Recent PR's -

(yesterday) I know I need work on form. Definitely 'plopped' too fast and rocked backwards a bit
[YOUTUBE]-nq7rVjyJ2k[YOUTUBE]

august 16th
[YOUTUBE]veZ3wKxuBm0[YOUTUBE]

Nice squats, but your front squat depth needs work.

Has anyone had access to squatting with the Cambered bar?

Never.

[UofACATS]

Has anyone had access to squatting with the Cambered bar?

I don't see the benefit. I watched a few videos, some looked great (form wise) some looked horrible.

??

[UofACATS]

got away from trying to set pr's every time and got some basic work in. Yesterday's squats..

135x5
225x5
225x5
225x5
225x5

Musta been what I needed cause I'm wrecked today. Great hamstring soreness (is that good or bad btw? I'm inclined to think good since it's more of a balanced movement??)

[The Shoeless Wonder]

its a good thing

[Farley1324]

My squat hasn't really been going anywhere. I went back to an SS type routine after some weeks off with weight loss. Got 325 3x5. Then tried 330, got 5 then the second set (8 mins later) I got 2 + FAIL.

I think I'll be starting a Starr template next week.

[baco_bacon]

Nice squats, but your front squat depth needs work.

Will work on that, thanks

[UofACATS]

its a good thing

good that's what I was thinking

[baco_bacon]

Box squatted 255 today Only 240 lbs off this goal


Only..

[The Shoeless Wonder]

I did a lot of partials today. highlight:


Partial squats:
_Racked right above belly button_
365 x 2(x 2)
365 x1(x 3)
315 x 2(x 2)
315 x 1(x 3)

_Racked at Sternum_
405 x 3
485 x 2(x 2)
485 x 3

_Racked right above nips_
505 x 3
550 x 2(x 2)
550 x 3
600 x 5
650 x 1
700 x 1 - held this one for as long as I could

[Blizzard589]

Just letting you guys know that Zercher squats are awesome.

Tried them dead stop from the pins set at mid-thigh. Went up to 315 for a triple and besides the pain from the bar, it was pretty awesome.

Next time I'll go lower (racked at knees) and heavier (hoping for 4+ plates per side) and I'll use the puss pad since it doesn't change the mechanics of the lift (unlike when you have it on your traps).

[The Shoeless Wonder]

just wrap a towel around it

[Blizzard589]

just wrap a towel around it

I did. Not enough cushion unless it's like super fluffy which mine was not.

[The Shoeless Wonder]

more cushion for the pushin

[DanielBeauchamp]

335x1 yesterday. Gettin' there...

[musicianman]

335x1 yesterday. Gettin' there...

Video bish!

[The Shoeless Wonder]

did singles today. 315 and 325

[Blizzard589]

Running Smolov starting tomorrow, my squatting brethren. Wish me luck.

[musicianman]

7/20/10:

Smolov Intro Microcycle, Day 1, Week 1 (5:30 PM - 6:30 PM):
I was surprised a bit by 210x8 being somewhat difficult. I could probably do 25 reps if my life depended on it, but the last 3 reps or so burned more than I expected. This took forever because I was there with my friend, helping him with Starting Strength form. I really don't feel like rest times are a big deal here, since I know from previous mesocycle experience that resting for 10 minutes is going to be a part of this program on days involving ten heavy sets of three.

Squats: 45x12, 135x8, 185x5, (210x8)x3, 225x5, (240x2)x2, 255x1
Felt great. The higher rep stuff was a little harder on my joints than normal, but I didn't feel any discomfort.


7/21/10:

Smolov Intro Microcycle, Day 2, Week 1 (4:45 PM - 5:30 PM):
I was sore as **** today.

Squats: 45x12, 135x8, 185x5, (210x8)x3, 225x5, (240x2)x2, 255x1
The 255x1 was a lot slower than I expected, but everything else wasn't TOOO bad. I got my working sets done between 5 PM and 5:30 PM, with just over 2 minutes between sets. Was really brutal, and the third 210x8 set left me wanting to lie down. I wasn't panting too much, but my heart was racing quite a bit. I felt less sore after finishing this, though. Had a very slight discomfort in my knee on the 255x1, but I'm not worrying about it. The worst part for me was the tibialis anterior/posterior soreness I'm experiencing. Had the craziest pump today, much like yesterday.

[John1593]

talk to me when you get to six

[Farley1324]

talk to me when you get to six

You have a video?

[The Shoeless Wonder]

talk to me when you get to six

6 what? this is why you are red

[musicianman]

Smolov Intro Microcycle, Day 3, Week 1 (6:30 PM - 7:15 PM):

Squats: 45x8, 135x8, 185x5, (225x5)x4, 235x3, (255x2)x2, 290x0, 290x0
Holy crap, I am dead. I didn't wear a belt today and I've been calculating my max based on my 320 belted squat, but that's irrelevant in this case. I am ****ing beat. My calves and lower legs (tibialis anterior/posterior) were killing me while squatting. Everything else was sore as hell, but didn't hurt during the sets. I accidentally did 235x3 instead of 240x3, and it was very easy. 255x2 wasn't too bad, either. These rep ranges were more along the lines of what I'm used to doing.