Black_Spit's training Journal

**ArchDukeOfTops** · 10-08-2012, 11:01 AM

wow @ meet, great lifting and you had way more in you, good job bro.

**Black_Spit** · 10-09-2012, 04:32 AM

Thanks man. Let me know if you start up a new journal.

Week 1-

I was only supposed to do 6x2... Oops.

Warmups-
Side Raises 2x15
Hammer Curls 2x15
Rotators 2x15

Squats-*
45x5
135x5
225x2
345 - 7x2

Wide Squats-
2x10

Standing Abs-
100 reps

Bike-
15 min*

I figured everyone would rather watch the guy squatting beside me than my easy squats. He told me to ditch the knee sleeves and squat 2-3 inches lower... I think he was right.*

**bmontgomery87** · 10-09-2012, 04:34 AM

lol.
He seriously spoke to you about squats?

He has beautiful depth.

**Black_Spit** · 10-09-2012, 04:41 AM

Originally Posted by bmontgomery87

lol.
He seriously spoke to you about squats?

I may have made that part up.

**NC_Tarheel** · 10-09-2012, 04:48 AM

Originally Posted by bmontgomery87

lol.
He seriously spoke to you about squats?

Now you can't speak sarcasm??? What is this forum coming to??

He was working his top end power....and doing a wonderful job of it.

Jeremy, I love the casual "I'm just standing here texting someone" stalker mode you went into

**Black_Spit** · 10-09-2012, 04:53 AM

Originally Posted by NC_Tarheel

Jeremy, I love the casual "I'm just standing here texting someone" stalker mode you went into

lol I know

It makes me wonder how many people who I think are just texting are really taking video of me to upload on youtube bc I have a big piece of ham stuck to my shirt...

**NC_Tarheel** · 10-09-2012, 04:58 AM

Originally Posted by Black_Spit

lol I know

It makes me wonder how many people who I think are just texting are really taking video of me to upload on youtube bc I have a big piece of ham stuck to my shirt...

They know nothing about peri workout protein consumption

**thom2355** · 10-09-2012, 05:03 AM

I had a lol....very nice!

**Black_Spit** · 10-09-2012, 05:08 AM

Originally Posted by NC_Tarheel

They know nothing about peri workout protein consumption

True... But you know as well as I that pizza > ham peri w/o.

**NC_Tarheel** · 10-09-2012, 05:12 AM

Originally Posted by Black_Spit

True... But you know as well as I that pizza > ham peri w/o.

That statement is Wade approved

**bmontgomery87** · 10-09-2012, 05:32 AM

Originally Posted by NC_Tarheel

Now you can't speak sarcasm??? What is this forum coming to??
He was working his top end power....and doing a wonderful job of it.
Jeremy, I love the casual "I'm just standing here texting someone" stalker mode you went into

I mean I've seriously had people who have no clue about squatting/deadlifting etc say things to me in a gym before. So I thought maybe it happened

Agreed on Jeremy's stealth skills. It looks like he's just texting and resting.

**Juggernaut0** · 10-09-2012, 06:54 AM

Nice work man.

Are the wide squats for recovery?

**bigwade800** · 10-09-2012, 07:03 AM

Originally Posted by NC_Tarheel

That statement is Wade approved

Indeed it is

**Black_Spit** · 10-09-2012, 07:24 AM

Jugs it's really more about being flexible I think. We are going to widen out my squats some, but I can barely get 3/4ths of the way down with true wide squats. So we're easing in and opening my hips some.

Wade would have a better explanation...

**B1GinNY82307** · 10-09-2012, 07:33 AM

all of you are blind...clear depth was clear

Though I also agree w/ T, about your stalker mode...lulz.

**thom2355** · 10-09-2012, 07:36 AM

Originally Posted by Black_Spit

Jugs it's really more about being flexible I think. We are going to widen out my squats some, but I can barely get 3/4ths of the way down with true wide squats. So we're easing in and opening my hips some.

Wade would have a better explanation...

Never hurts to strengthen different stances in the squat/deadlift (and grips in the bench).

**bmontgomery87** · 10-09-2012, 07:40 AM

Originally Posted by Juggernaut0

Are the wide squats for recovery?

Wide squats are pretty much the optimal way to move the most amount of weight.
But most people aren't mobile enough to take advantage of it.

And if you throw 405 on the bar, and just try to bring your stance out, you're gonna end up with some serious hip issues. So the easiest way for him to work on it, is to squat light with a wide stance and slowly build up the volume (at least thats my take on what he's doing?)

**NC_Tarheel** · 10-09-2012, 08:00 AM

I did them last night but I have a smaller squat rack that is only ~42" wide. Given the fact that you take an open stance when squatting I was probably only ~34-36" from inside of my heel to the inside of another.

I may need to start doing them outside the rack and just work on getting a bit wider each time.

**bigwade800** · 10-09-2012, 08:52 AM

Originally Posted by Juggernaut0

Nice work man.

Are the wide squats for recovery?

Wide squats are for hip strength.

The idea and why it works so well is we are using the squat, a multi-joint movement versus a machine or single joint movement, to improve the squat. The width makes the hips a primary mover and it's in the range of motion we are trying to get stronger. If you ever decide to do them, start light and I mean light. They can be tough on the knees so, proceed with caution.

**bigwade800** · 10-09-2012, 08:55 AM

Also, keep in mind, most lifters are well underconditioned. Ask Jeremy about our work capacity and he'll tell you that we can go and go. Louie and I just spoke about this last weekend that lifters need to get into shape to be able to train at optimal levels. Also, most lifters aren't very supple. I don't want someone flexible like dancer/ballerina flexible, I want them supple. If my lifter is loose, they are done but, if they are supple, they are always in a position of power and strength.

**Black_Spit** · 10-09-2012, 09:00 AM

Originally Posted by bigwade800

They can be tough on the knees so, proceed with caution.

Weird bc this morning I noticed that it appeared to have taken all stress off of my knees... I felt 100% hips.

**bigwade800** · 10-09-2012, 11:09 AM

Not really, you squat so close, I imagine the knees are accustomed to the pressure.

I used to do the wides with my toes up against the base of the monolift. I haven't tried doing them in ages because of my knee issue.

I got really strong using these as a finishing movement.

**NC_Tarheel** · 10-09-2012, 11:14 AM

Originally Posted by Black_Spit

Weird bc this morning I noticed that it appeared to have taken all stress off of my knees... I felt 100% hips.

My knees were fine also...

Originally Posted by bigwade800

Not really, you squat so close, I imagine the knees are accustomed to the pressure.

I used to do the wides with my toes up against the base of the monolift. I haven't tried doing them in ages because of my knee issue.

I got really strong using these as a finishing movement.

but I'm guessing that I also have a fairly close stance for my height so that may be why.

I also wasn't as wide as I needed to be either.

**bmontgomery87** · 10-09-2012, 11:19 AM

I'm just asking questions cause I don't know for sure.

but is it possible that by them squatting wide, but having the toes angled out a bit takes some of the stress off the knees, but you're also losing torque in the hips?

I know when I try to squat a bit wider, but have my feet straight forward, I feel more pressure on the knees.

**bigwade800** · 10-09-2012, 11:33 AM

Originally Posted by bmontgomery87

I'm just asking questions cause I don't know for sure.

but is it possible that by them squatting wide, but having the toes angled out a bit takes some of the stress off the knees, but you're also losing torque in the hips?

I know when I try to squat a bit wider, but have my feet straight forward, I feel more pressure on the knees.

Yes, the toes out help

feet forward never again, say it with me....NEVER AGAIN!

**bmontgomery87** · 10-09-2012, 11:44 AM

Originally Posted by bigwade800

Yes, the toes out help

feet forward never again, say it with me....NEVER AGAIN!

I guess it catches up with you after all of these years?

I always had a slight toe angle and felt like it tracked better. But certain people in ohio seem to preach that they should be straight. The few times I've tried it I felt significant knee torque and it wasn't fun.

**bigwade800** · 10-09-2012, 12:49 PM

not straight, ever

Try this, squat with a plate or 225 and then feet straight ahead. Notice the pinch it puts the hips in? The hips can't track right and your knees will want to pitch forward. Also, you can't open the groin area enough to really drive the hips through and give you a point of power and leverage.

Then do it again and then take the toes to about 10:00 and 2:00 and see how they track and I'm betting the sheer pressure is alleviated on the knees. You'll sit back better and push from the heels and from the sides of your shoes versus being so far forward all the time.

**bigwade800** · 10-09-2012, 12:50 PM

BTW, my avatar is totally kick ass, raaaaaaaaaw, and cringeworthy....maybe I'm even 2-3" below parallel...you be the judge! Boom!

**NC_Tarheel** · 10-09-2012, 01:04 PM

Originally Posted by bigwade800

BTW, my avatar is totally kick ass, raaaaaaaaaw, and cringeworthy....maybe I'm even 2-3" below parallel...you be the judge! Boom!

I do agree with the lower case raaaaaaawww since I see a knee sleeve peaking out the side.

Lose the sleves and we can call it RAAAAAWWWWWWW.

**bmontgomery87** · 10-10-2012, 03:43 AM

that is a pretty awesome avi.

thanks for the insight on foot placement. I'm gonna try some wide box squats today after pulls, think I'm putting the briefs on though, my hips are a bit beaten up.

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