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

[The Shoeless Wonder]

today was legs day and after finishing a set of squats, pretty light weight 585 for 15. A middle aged guy comes up to me and is like "hey man I hate to correct you on your form but make sure you don't bend your legs so much during your bicep curls, you could get hurt that way". What a douche! I certainly showed him!

...

Good luck with that, I'm about to reach 265lbs at 3% bf.

[Jrahe42]

did he really write that ^^

[The Shoeless Wonder]

did he really write that ^^

yeah. go thru his post history.

[DanielBeauchamp]

Gonna shoot for a 315 Squat on Monday. Jus sayin...

[Jrahe42]

well the 2nd one appears to be a joke thankfully. didn't find/too lazy to find the first quote tho. was about to neg 265 @ 3%BF lmao

[The Shoeless Wonder]

Gonna shoot for a 315 Squat on Monday. Jus sayin...

you finally gonna hit a pr this week?!?

[adimare]

You brahs are unaware:

Original thread: http://forum.bodybuilding.com/showth...hp?t=126059703
Joke thread: http://forum.bodybuilding.com/showth...hp?t=126074073

[DanielBeauchamp]

you finally gonna hit a pr this week?!?

Benching on Sunday. Hopefully PRing on that.

I very nearly had a 10lb Deadlift PR; just that I didn't have any chalk and it started slipping as soon as I locked it out.

[musicianman]

Benching on Sunday. Hopefully PRing on that.

I very nearly had a 10lb Deadlift PR; just that I didn't have any chalk and it started slipping as soon as I locked it out.

When there is no chalk, rub your hands all over the dirtiest parts of the floor and your shoes (srs). Works wonders.

[Jrahe42]

You brahs are unaware:

Original thread: http://forum.bodybuilding.com/showth...hp?t=126059703
Joke thread: http://forum.bodybuilding.com/showth...hp?t=126074073

well the 2nd one appears to be a joke thankfully. didn't find/too lazy to find the first quote tho. was about to neg 265 @ 3%BF lmao

^^^^
did not have to read the original thread to be unaware.

[adimare]

Originally Posted by adimare View Post
today was legs day and after finishing a set of squats, pretty light weight 585 for 15. A middle aged guy comes up to me and is like "hey man I hate to correct you on your form but make sure you don't bend your legs so much during your bicep curls, you could get hurt that way". What a douche! I certainly showed him!

...

Haha, dude, I know you're out to get me or whatever but how can you possibly think I was being serious with that post? Look at the thread I posted it in, I was making fun of the OP.

[The Shoeless Wonder]

Haha, dude, I know you're out to get me or whatever but how can you possibly think I was being serious with that post? Look at the thread I posted it in, I was making fun of the OP.

my bad.

[The Shoeless Wonder]

Squats
255 x 3(x 10)

brutal

[Gordon Bombay]

Going for 275x12 or more for two sets.

[Jrahe42]

Going for 275x12 or more for two sets.

Bombay!!!!!!!!!!!!!

[The Shoeless Wonder]

bombay!!!!!!!!!!!!!

quack!quack!quack!quack!quack!quack!quack!quack!qu ack!quack!quack!quack!quack!quack!quack!quack!quac k!quack!quack!quack!quack!quack!quack!

[musicianman]

Worked on my low-bar with lighter weights today. Starting to get it down, and I'm realizing that I don't need to go down nearly as low as I was going.

I'm going to start training low-bar once a week, and high-bar 1-2x/week. Front squats will fit in there as well, somehow.

Today: 135x5, 135x8, 185x5, 225x1

Very light, but I was working on getting the form perfect.

[musicianman]

Copy/pasted from my log...

Squats (6:45 PM - 7:15 PM) and Jiu-Jitsu (7:40 PM - 9:10 PM):

High-bar ATG squats: 45x15 (did side-to-side stretching at the bottom), 135x8, 225x5, 255x2, 275x1, 295x1, 315x1, 325x0



Skip to 2:53 for 315x1.

[The Shoeless Wonder]

you have to learn to drive through your heels, youre up on your toes.

edit, you shouldve smacked that guy doing side bends holding 2 plates

[Farley1324]

You are going too low and rounding your back.

Depth is fine, until you get rounding in your lumbar vertibrae at the bottom, aka "butt wink", at that piont you are going deeper than your flexibilty safely allows

[musicianman]

you have to learn to drive through your heels, youre up on your toes.

edit, you shouldve smacked that guy doing side bends holding 2 plates

I'm going to have to respectfully disagree with you here. The shoes make it appear so, but the weight is not on my toes. The weight goes inside a bit and causes the outer edge of my shoes to lift off the ground, but my toes are not supporting much weight at all. If I did the squats barefoot, you'd see something different.

To be sure, I'll do some barefoot squats next time so you can see again.

You are going too low and rounding your back.

Depth is fine, until you get rounding in your lumbar vertibrae at the bottom, aka "butt wink", at that piont you are going deeper than your flexibilty safely allows

Once again, I respectfully disagree. You are right for low-bar parallel squats, but with ATG it's a different story:

[Farley1324]

Once again, I respectfully disagree. You are right for low-bar parallel squats, but with ATG it's a different story:

What is a different story?

I don't see how a lower back rounding under a heavy load can be a good thing.

[musicianman]

What is a different story?

I don't see how a lower back rounding under a heavy load can be a good thing.

Your posture is more upright, and you are using the stretch reflex to get out of the hole. When your back is most parallel to the ground (which is still quite upright), you're already out of the hole and the drive is similar to a low-bar squat.

Did you watch the video? That man is going to hold world records soon - he's only 19.

[Farley1324]

Your posture is more upright, and you are using the stretch reflex to get out of the hole. When your back is most parallel to the ground (which is still quite upright), you're already out of the hole and the drive is similar to a low-bar squat.

Did you watch the video? That man is going to hold world records soon - he's only 19.

Yes, I watched the video. I'm well aware people, including very strong ones, squat and deadlift with a rounded low back. perhaps I am a bit gunshy of it as a result of having a herniated lumbar disc that bothers me every day

[musicianman]

Yes, I watched the video. I'm well aware people, including very strong ones, squat and deadlift with a rounded low back. perhaps I am a bit gunshy of it as a result of having a herniated lumbar disc that bothers me every day

How did you herniate it?

[Farley1324]

How did you herniate it?

Originally I am not sure. My back has always been a bit problematic. I lifted weights for eal, including things like deads and squats, for the first time in March 2008. Then I hurt it about four months in and quit. It slowly got better and I even did all kinds of phsical activity in the police academy spring 2009 and my back was fine. However, in November 2009...when I hadn't touched a weight or lifted anything heavy in months...I woke up one morning and it hurt like hell to bend forward and I walked with a limp for about 2.5 weeks. It slowly got slightly better.

I started lifting again in Jan and it was still FUBAR, but I lifted anyway and it actually got better, then got worse, then I deadlifted, probably with a rounded back, and was once again walking with a limp and when bending over I could barely reach my knees. This was in April. I go to a rehab place, started in Feb, the MD there ordered an MRI after the April incident.

Now I don't deadlift. I concentrate on squats, bench, power cleans and press. My back is doing better now than it has for a long time, though it is definately not perfect.

[musicianman]

Wow. I'm sorry to hear that.

If it makes you feel better, I have a little story.

For the past month, I've been lifting/training martial arts with a former top-three powerlifter (Paul, whom I constantly mention in my log). He's 53 at the moment, and has one lumbar herniated disc, one lumbar crushed disc, and a messed up disc in his upper spine. Despite all that (which has been a problem for a couple decades), he managed to pull 755x5, squat 765 for reps, bench 460, and overhead press 350 when he was in his mid-forties and weighed 220.

On Thursday, he called me in the morning and told me he couldn't train that day because he could hardly walk due to the pain. Guess what? He went to the gym, did a 550 deadlift (which "fixed" his back), and called me and said that the pain is gone and he wants to roll.

I'm just saying, anything is possible. Don't let it limit you.

[Farley1324]

I'm doing okay so far. Started back in jan, got my squat to a belted 300 3x5 (which about killed me), got injured, didn't squat/pull for weeks, worked back up to 255 3x5, switched to Texas Method for the squats going right to 255 5x5 and have added 5 pounds a week every week since then. Tomorrow is scheduled to be 305 5x5. Oh, and I stopped using a belt for the sets across after the injury. The 300 5x5 last week was raw, I only use the belt on 1x5 day.

AND during the day at pretty much any random time I can bend over and touch my toes!!!!! Happy happy joy joy!!

[musicianman]

I'm doing okay so far. Started back in jan, got my squat to a belted 300 3x5 (which about killed me), got injured, didn't squat/pull for weeks, worked back up to 255 3x5, switched to Texas Method for the squats going right to 255 5x5 and have added 5 pounds a week every week since then. Tomorrow is scheduled to be 305 5x5. Oh, and I stopped using a belt for the sets across after the injury. The 300 5x5 last week was raw, I only use the belt on 1x5 day.

AND during the day at pretty much any random time I can bend over and touch my toes!!!!! Happy happy joy joy!!

You ever consider wearing a belt really loosely so you get the proprioceptive feedback everyone talks about? What exactly is Texas method (I should probably google it)?

Not having pain is always a good thing.

I can't wait to squat 315 for sets of five. That will be a good day.

[wick]

AND during the day at pretty much any random time I can bend over and touch my toes!!!!! Happy happy joy joy!!

I can BARELY touch my toes when fully warmed up and I've been working on my flexibility for a couple of months now. Couple of months ago I could just touch past my knees.. I was so inflexible.

Sucks about your back, but you seem to be doing very good.