The Russian Made Me Do It

[koyongi]

Would you do speed squats even if you had no bands? I only have short bands ATM but I could order normal bands and use dumbbells for anchors if you think it would be worth the money.

When are you going to have another article published?

I would. Bands are much gooder and much less boring, though. I do my speedy squats with straight weight pretty much anytime I'm traveling (so like half the time!).

I dunno, I haven't written anything lately besides my rants on here...

[csday924]

I would. Bands are much gooder and much less boring, though. I do my speedy squats with straight weight pretty much anytime I'm traveling (so like half the time!).

I dunno, I haven't written anything lately besides my rants on here...

Which one mini's, lights, ect? 405-425 max squat. How long are the bands and will they deload completely at the bottom, I'm 5'4''.

[csday924]

Speed bench
10 @ bar and monster mini shorts (+75lbs @ top)
6x3 @ 135+bands
5 @ 185 + bands
3 @ 205 + bands
1 @ 225 + bands

I tried to get 2 reps with 225 but failed at about a 3 board

Floor press
10 @ 135
5 @ 225
3 @ 245
1 @ 265
1@ 265

I like this better with straight weight rather than using bands.

Kroc Rows
5 @ 90
5 @ 100
10 @ 100

Dumbbell skull crushers
10 @ 25
10 @ 35
10 @ 40

Curls
10 @ 35
10 @ 45

I think I am going to switch gyms. Found out there is another gym by my house with steel weights, good bars, chalk is aloud, and from what I am told a better environment for weight lifting.

Deadlifts tomorrow

[koyongi]

Which one mini's, lights, ect? 405-425 max squat. How long are the bands and will they deload completely at the bottom, I'm 5'4''.

For us shorties, it's often better double bands off the bottom of the rack. I'd double minis or monster minis. Double lights are pretty brutal. I've only done them like once, and it added almost 200 to the top.

[csday924]

Yea deadlift day.

DL
135 x 5
225 x 5
315 x 5
405 x 3
435 x 1
455 x 0
405 x 1

Doing deadlifts in the gym is a whole different world than a meet. In the meets there is a nice bar but at the gym my bar has no flex and glues the weight to the ground. My best gym deadlift is 445 but I have a 501 in competition that was one light away from passing. If anyone can offer advice as how to deadlift better in the gym I am all ears.

Speed box squats to a 12 inch box
2 @ 135
8 x 2 @ 135 + monster mini SHORT bands. Yes I am so short I can use the short bands for squats.



Reverse hypers
3 x 10 +25lbs

Cable crunches off a aerobic box
3 x 10 @ 135

[koyongi]

How low is your box for the box squats? You seem to be either plopping or rocking back onto it at the bottom (I can't really tell from the video). See if you can do it without that last motion at the end. Either way, it's usually the sign of a hamstring weakness. Do you feel like you have weak hamstrings?

I almost always pull better at meets than at the gym (not quite 50 pounds, though!). I attribute it mostly to my back being not nearly so dead after the deload...

[csday924]

How low is your box for the box squats? You seem to be either plopping or rocking back onto it at the bottom (I can't really tell from the video). See if you can do it without that last motion at the end. Either way, it's usually the sign of a hamstring weakness. Do you feel like you have weak hamstrings?

I almost always pull better at meets than at the gym (not quite 50 pounds, though!). I attribute it mostly to my back being not nearly so dead after the deload...

The box is 12 inches. I was rocking back but I guess I will not do that anymore. Sometimes I feel like I have weak hamstrings because I cannot sitback as far as I should while squating. I did sit back a lot better this week and my hammies are fried. What should I do?

[csday924]

Today was interesting; in the middle of my bench work out I got into a 405 deadlift for reps contest. Also a lot of what I am doing I guess would count as pr’s because I have never done these weights for reps x sets but whatever.

Bench
135 x 5
185 x 5
225 x 5x5

Ohp
140 x 5 x 3 (reps x sets)

BBR
140 x 5
190 x 5
190 x 4
160 x 5

Form started to go to **** so I backed off the weight and did it right.

Dips
Body weight x 5
+45 x 5
+95 x 5 x 3

Deadlift
Sumo
315 x 5
225 x 5
315 x 3

Conventional
405 x 3 Just had to do this to win.

Tate press
35 x 10
45x 5

Nice thing is I am slowly turning people onto powerlifting at my gym. The guy I had this contest with bought my old 10mm belt and his own efs bands. Once he starts worrying more about power than abs I think we will have a winner.

My wife told me the other day that I could turn our 10x12 shed into my own gym provided certain things happen, so, YEAAAAAAAAAAAAAAAA! I GET MY OWN GYM.

[csday924]

Today sucked. To start with I had no work so that means I made no money. Still wanting to do something constructive and not wanting to do dishes I moved tomorrows workout to today, this was my second mistake. The first was the Deadlift for reps contest I got into yesterday. Today was volume squat with a 5x5. This 5x5 was the same weight as smolov’s last 7x5 so I thought I would be ok, wrong again. I only got through one set before I failed. This just messed up my mood for the rest of the workout.

I will say that I should have not gone to the gym today and just let myself recover from yesterday because I still felt drained. Because I did not listen to my body I screwed my one of my workouts but I hope the week goes better. Now I know I should pay attention to what my body is telling me and there is a reason I put rest days in my schedule.

My squat form feels really weird and my reps are slowing down, I have no idea why. Last week it felt like I was sitting back more and my ham strings were on fire for three days after. Today I tried sitting back like last week and I just lose all power in the hole. As soon as I try to come up my body shifts the weight forward and it puts me off balance. As I was trying to sit back today if felt like I strained my left glute a little bit, this is strange because I have never had a pain there before. Anybody have any ideas?

Also I have lost all of the weight gained from smolov but it was only 5lbs.

Squats
10 x bar
5 x 135
5 x 225
3 x 275
3 x 315
5 x 335
3 x 335 (failed 4th)
4 x 335 (would have failed the 5th)

SLDL
3 x 10 @ 135
My legs were shaking so hard after about the fifth rep of each set. I did these because I could not do getto GHR’s.

Reverse hypers
20 @ body weight.

[koyongi]

The box is 12 inches. I was rocking back but I guess I will not do that anymore. Sometimes I feel like I have weak hamstrings because I cannot sitback as far as I should while squating. I did sit back a lot better this week and my hammies are fried. What should I do?

If you're sitting back more, your hammies will be more friededed. You'll never sit back quite as far on a free squat as you can on a box squat, so don't worry about it too much.

Just take the days off you need so you don't kill yourself.

Also, how are you doing reverse hypers with BW? I'm confused.

[csday924]

If you're sitting back more, your hammies will be more friededed. You'll never sit back quite as far on a free squat as you can on a box squat, so don't worry about it too much.

Just take the days off you need so you don't kill yourself.

Also, how are you doing reverse hypers with BW? I'm confused.

My mistake about the reverse hypers. I always mean to type hyperextensions. I got the names backwards, thanks for pointing that out.

Will go back to just squating instead of trying to sit back so far. I think trying to sit back is why my bar speed has slowed down so much.

As for the weight pushing me forward I squat with a healed shoe, think I should try squating without the shoes?

[BongoBanger]

subbing brah. that 405 squat look easyyyy

my meet dead is also higher than my gym dead :/

[ChecksandGiggles]

Try Squatting in flat shoes? That might help with the going forward problem.

[csday924]

Speed bench
10 x bar + 75lbs bands
4x3 @ 135+bands
4x3 @ 155+bands

Floor Press
225 x 5
245 x 5
265 x 2
275 x 2


Kroc rows
80 x 5
100 x 10
100 x 10
100 x 15

Side lat raises and reverse flies
25 x 10
30 x 10

Cable tricep extensions
130 x 10
137.5 x 10
150 x 5 Slipped out of my hands at 5

Today went great. All of the weight felt light and I was able to mentally get into my workout. I use to be able to always get fired up and nothing would stop me but my current gym sucks the lift out of me. In a few months when I get my home gym together I will be able to workout without distraction and LOTS of intensity.

I am not sure what will happen tomorrow with my workout. When I was squatting on Tuesday I hurt my glute that pain went away fast but as that was subsiding my hip flexor (I am guessing, hip joint?) started hurting to the point where I woke up in the middle of the night and had to ice it before I went back to sleep. I can walk and squat down now without pain but I do not know what will happen if I put weight on it. I might just not squat tomorrow and just destroy deadlifts, but I will have to see how I feel tomorrow.

[csday924]

subbing brah. that 405 squat look easyyyy

my meet dead is also higher than my gym dead :/

Thanks. It did feel easy now I jut have to keep pushing forward. If my hip is feeling ok tomorrow gunna go for 425. I think the deadlifts being higher in meets is for a few reasons: first psyched as hell, second a real deadlift bar.

Try Squatting in flat shoes? That might help with the going forward problem.

Will do. I think I was just forcing myself to try and sit back like a box squat with no box and it threw me way off. Still $10 for a flate sole shoe is worth a shot.

Thanks.

[csday924]

Squat
Bar x 5
135 x 5
225 x 3
Stopped here, it just was not going to happen.

Deadlift
135 x 5 conventional
225 x 5 conventional
315 x 1 conventional and sumo
405 x 1 20lb sumo pr
425 x 1 40lb sumo pr
445 x 1 60lb sumo pr gym pr tie
405 x 4 rep pr

Back hyperextensions
3 x 10 +45

Cable crunches off aerobic box
3 x 10 @ 130

I tried to squat today but it just would have hurt WAY more than helped, not to mention it would have been painful as hell. I had not done sumo deadlifts in about three months and wanted to try a more narrow stance. I basically switched my hands and feet around in my stance and just destroyed it today. I feel like I can get a lot more quad into my pull and my over all pull is a lot less violent if that makes any sense. The 405 back down set I had a few more reps but I felt like I was going to explode so I set it down.

I think I am going to stick with this stance for a few months and see how it goes. YEA PR’S.

[koyongi]

As for the weight pushing me forward I squat with a healed shoe, think I should try squating without the shoes?

Heels will make you pitch forward more - good for some people, bad for some. Try different stuff out and see what's most comfortable and/or works best for you! I know a lot of people find it easier to hit depth with a heel. But, make sure it's a hard sole, regardless.

[csday924]

Bench
5 x 5 @ 235 PR!

OHP
3x 5 @ 145

Rows
3 x 10 @ 145

Dips
3 x 10 +45

So today was a great day, I mean PR’s are always nice but a 7k raise is better. I did not get to the gym till after 9pm today so it was really quiet and I did not get bothered by people for once. I am going to drop the weight and up the volume for a bit on assistance work just to see how it goes, today felt good. I think I will be able to squat on Wednesday but I might box squat just so I do not have the jolt from the rebound. Doing this should give my hip a break but allow me some type of squatting. School is also starting so I might have to change my workout schedule but I am not sure as to what it will be yet.

ChecksandGiggles get well soon!

[ChecksandGiggles]

7k raise? Holy crap man, that is awesome. Congrats on that, the PR, and thank you. I'm better than I was on the day I hurt myself, that's for sure!

[csday924]

Squat
10 x Bar
5 x 135
5 x 225
5 x 275
2 x 325

The pain in my hip kept getting worse with the more weight I put on. I stopped at 325 because I did not want to make it worse. It has felt ok for the last few days and once I got done trying to squat but not while I was under the bar past 225.

Speed pulls semi sumo
2 x 135 + monster mini shorts
8x2 225 + monster mini shorts

Straight leg Deadlift
10 x 135
10 x 135 off aerobic box
3x10 185 off aerobic box

Not being able to squat just messes me up for the whole workout. I did the rest of the main lifts but just left after. I just hope my hip feels better by next week because I hate not squatting.

[csday924]

7k raise? Holy crap man, that is awesome. Congrats on that, the PR, and thank you. I'm better than I was on the day I hurt myself, that's for sure!

It is nice to finally get the money I deserve and I am glad you are feeling better.

[breathinglife]

Nice job on the raise!

Where exactly is the hip pain? I, and a really large percentage of people who I've trained or trained with have hip pain when squatting that is the result of tight TFLs/IT bands.

[csday924]

Nice job on the raise!

Where exactly is the hip pain? I, and a really large percentage of people who I've trained or trained with have hip pain when squatting that is the result of tight TFLs/IT bands.

Haha I was just about to pm you about it. The pain is in the hip joint. I can walk fine and body weight squat but any jarring of my leg and my hip hurts like hell. I do stretch my hips out before every squat session because they use to get really tight and hurt but this is a different, more sharp of a pain. IKD if this helps?

Great mock meet btw.

[breathinglife]

Thanks.

Does it feel like joint pain or muscle pain?

The TFL feels (for me, anyway) like it is deep below the surface.


You can foam roll it like this:





What is even better sometimes is to get someone to drive their elbow into it while you lie on your side.

You can also get a lacrosse ball (or something else that doesn't give to much) and use it like a foam roller to pinpoint it.

You'll know when you hit it, because if it is tight, you will probably want to jump through the roof.

[csday924]

Thanks.

Does it feel like joint pain or muscle pain?

The TFL feels (for me, anyway) like it is deep below the surface.


You can foam roll it like this:





What is even better sometimes is to get someone to drive their elbow into it while you lie on your side.

You can also get a lacrosse ball (or something else that doesn't give to much) and use it like a foam roller to pinpoint it.

You'll know when you hit it, because if it is tight, you will probably want to jump through the roof.

It feels like joint pain but it could be what you mentioned. I do foam roll like that and I also roll the underside of my glute. Rolling makes it feel better but after the 2nd rep with any weight all of the pain comes back.

The pain started in my glute but after a 24hrs it shifted to where it is now it that helps.

Do I just need more rolling, rest, and ice or is there something else I should be doing?

[csday924]

Speed bench\
2 x 20 @ Bar + Monster Mini shorts
4 x 3 @ 135 + MM sorts
4 x 3 @ 155 + MM sorts

Floor press
10 x 135
5 x 225
5 x 245 much easier than last week
2 x 275 ugly 2nd rep
1 x 285 ugly pr but a pr none the less

Kroc row
10 x 80
3 x 10 @ 100
I bought Olympic weight dumbbells so I can now go higher on these.

Reverse flys
10 x 20
10 x 30
10 x 35

Tate press
10 x 30
10 x 40
10 x 45
10 x 50

Curls
10 x 30
10 x 40

Not a bad day today. I just worked out a deal for 457.5lbs of plates, two Olympic bars, one curl bar, one weight tree, and two collars for $250 so I am happy. Once my gym contract runs out and it gets a bit warmer I can start building my gym and work out in peace.

[csday924]

So this sucks. I had written earlier that I am not able to DL back to back weeks and I proved that again today. I got up to a few singles of 405 and that was about it. I have been noticing that after about three weeks of heavy lifting on any program I just feel beat to ****. I am starting to realize that I am someone who needs deloads often to stay healthy and to continue to make progress. For the next week I am just going to do light assistance and speed work and start lifting heavy again in a week.

DL
135 x5
225 x5
315 x 2
405 x1 x 1

Might still bench heavy. Bench is moving and feeling good still.

[breathinglife]

It feels like joint pain but it could be what you mentioned. I do foam roll like that and I also roll the underside of my glute. Rolling makes it feel better but after the 2nd rep with any weight all of the pain comes back.

The pain started in my glute but after a 24hrs it shifted to where it is now it that helps.

Do I just need more rolling, rest, and ice or is there something else I should be doing?

Saw your PM, and am responding!

If you are doing all that and it still doesn't go away, it could be joint related. That said, I think the thing that makes the hugest difference is getting someone to pinpoint your TFL with his/her elbow. Even with foam rolling, you can't really pinpoint the TFL very well.

I'll try to explain it as best I can:

1. Lie on one side with a slight bend in both your hips and knees. This helps you to relax, as opposed to lying straight-legged, which tends to encourage tightening up.
2. Put a pillow between your knees. This also helps you to relax your upper leg because you don't feel the need to support it so much.
3. Have someone place his elbow on your TFL, applying more and more weight. Finding the TFL can be the difficult part. Use the chart below as a guide.

I had a physical therapist show me exactly how to do this, so I'll try to explain the feel of it.
It shouldn't feel bony; it will be a muscle that is quite "squishy." If it is tight, it will be quite pronounced, i.e. you'll feel almost a little lump there. There should be a lot of give when the person pushes against it; again, you shouldn't feel like you are hitting a bone.
4. If your TFL is tight it will be very tender. Take deep breaths and try to relax as much as possible. The harder they can press, the better. I've had my brother apply all his weight to my TFL, and I didn't experience any bruising, or even soreness immediately afterwards. If you are pressing in the right place, you won't hurt yourself.
5. Hold the position for at least 60-90 seconds.


Your hips should feel reborn!

This TFL release made more difference than any amount of stretching ever had. When the PT did this to me the first time I felt like I had been miraculously healed.

[csday924]

I will try this tonight. I really hope it works.

Thank you!

Just pressing there is painful.

[csday924]

Bench
10 x 135
5 x 205
5x5 @ 220

Incline bench
2 x 10 @ 135
3 x 5 @ 155

Rows
5 x 135
2 x 5 @ 155

So thanks to breathinglife today became a very painful and rewarding day. I can now more freely without sharp pains in my hip but there is still a lot of tightness in that area so I am going to work more of it out before I start squatting again. I was going to try Rob’s version of 5/3/1 but I am going to stay with 5x5 for a little bit longer because I think I got to ambitious with the layout of it last time.

Incline bench felt very weird and weak, I think I might keep this in and try to bring the numbers up. More chest work for a raw bencher in never a bad thing.

When doing deficient deadlifts is it better to do reps or singles?

Lesson of the Day: Lister to Breathinglife the first time he tells you something.