Texas Method

[Sinaku5]

Interesting post on dips. I might have to start trying to do those again and be able to stay injury free doing them strict.

Yeah IK theyve always been a great exercise I've just bitched out of doing them.

I've always liked dips but after a few weeks doing them my elbows start barking. You've got very strong tris already with getting 20 rep sets on the dips, but the programme looks good and you're going to end up with mahoosive arms after this

Lol@ Mahoosive. TY Andrew!

[ch3v3ll3]

damn bro a 435x1 squat is huge.

[Sinaku5]

Seems low to me

Goal is 5 plates at some point

[Sinaku5]

Monday - Volume Day

Squat
372.5
372.5
372.5

OHP
165x3
165x3
165x3
165x3
165x3
165x3

BW Dips
15
12
10
9

Notes: OHP was extremely tough today but I'm going to keep it at 3s for a while. I tried to do press starts and hated the way they felt so said forget em lol...I dislike partial things...

Goal on Dips is 20 sets of 4 @ BW b4 I move up to weighted.

I'm copying another poster's blue text to indicate PRs ...thanks CJ!

[connorpat1995]

yo
subbed

yeeah volt romaleos

[fittofattofit]

Monday - Volume Day

Squat
372.5
372.5
372.5

Can't complain about a nice 5RM for 3 sets
Good work to get out the 15 rep dips as well

[HunterMC6]

Massive OHP and nice 5rm squat PR man, really impressive stuff. When is the meet?

[GinjaNinja85]

Nice volume squat pr bud. It may 'seem' low to you, but if you went back a couple of years you'd realise how far you've come. And then you just need to think how far you'll have gone in another couple of years. Slow and steady wins the race.

[Sinaku5]

yo
subbed

yeeah volt romaleos

YEAHHHHHHH!!!!!! Romaleos FTW

Can't complain about a nice 5RM for 3 sets
Good work to get out the 15 rep dips as well

Massive OHP and nice 5rm squat PR man, really impressive stuff. When is the meet?

Thanks Andrew and Hunter. I should clarify thats a 5RM for volume.

Nice volume squat pr bud. It may 'seem' low to you, but if you went back a couple of years you'd realise how far you've come. And then you just need to think how far you'll have gone in another couple of years. Slow and steady wins the race.

Thanks Michael...good way to look at it . Doesn't change me from thinking 435 PR squat is pretty low...lol

[Sinaku5]

Tuesday

HIIT on Rower

[Sinaku5]

Recovery Day

Squat
320x5
320x5

Bench
265x3
265x3
265x3

BW Chins
6
6
6

Notes: Bench was surprisingly tough today...I'm going to do program in some singles on intensity day for bench to keep intensity high. I should was have had 5 reps easy on bench .

[Sinaku5]

Intensity Day

BW = 203

Squat
440x1
440x1

OHP
185x2

DL
470x1

1 Plate Deficit DL
375x5



Notes: I gotta figure out how to do push presses...I feel like overloading the girdle and musculature at the top portion would contribute significantly to my OHP. DL I need to shove my chest up harder to set my back better.

[fittofattofit]

440 is a huge squat .... in metric that's 200kg exactly, a real benchmark lift!
Great to be able to hit it for two singles as well and then go on to pull a deadlift PR!

One thing I'd say .... deficit deadlift means that you should be standing on the plates
The idea is to get you using more leg drive and quads

[Sinaku5]

440 is a huge squat .... in metric that's 200kg exactly, a real benchmark lift!
Great to be able to hit it for two singles as well and then go on to pull a deadlift PR!

One thing I'd say .... deficit deadlift means that you should be standing on the plates
The idea is to get you using more leg drive and quads

Thanks Andrew!

U know...I thought I was doing it wrong!

Lol ty.

[pyaarawala]

I've always loved how badass your squats look/are on video. You planning to do a meet soon? I just did mine

Strong(er) as ever! Keep it up musid

[connorpat1995]

looks like you're exaggerating the back position in the beginning on squats and can't sustain it
your back looks neutral before you take that breath in, you ever try just breathing, bracing and dropping?

[Sinaku5]

I've always loved how badass your squats look/are on video. You planning to do a meet soon? I just did mine

Strong(er) as ever! Keep it up musid

DUUUUUUDE! Welcome back! TY! Appreciate the kind words. Yeah a comp in October.

looks like you're exaggerating the back position in the beginning on squats and can't sustain it
your back looks neutral before you take that breath in, you ever try just breathing, bracing and dropping?

Thanks Connor or Seamus or any of your other 5 names :P. I don't understand what you mean tho by the exaggerated back position? I used to just drop down but I didn't get enough hip drive from it.

The first single was tougher than the second. The second you can see my back position stays locked in better. I think youre saying my lower back doesn't need to be in as much as extension as I have it and its funny cuz I just recently started bracing harder/thinking more consciously of bracing my lower back to stop good morning the bar up, but meh.

Am I understanding you right?

[connorpat1995]

Am I understanding you right?

yep

for GMing the weight, if you keep your knees as outward as possible your femurs are effectively shorter, forcing your torso to "shorten" and stay more upright
I have the same problem and the less knee cave I have, the more upright I always stay

[Sinaku5]

yep

for GMing the weight, if you keep your knees as outward as possible your femurs are effectively shorter, forcing your torso to "shorten" and stay more upright
I have the same problem and the less knee cave I have, the more upright I always stay

Right. My goal isn't to stay upright though I just use the chest up que to allow my back to contract better. Maintaining the lower back arch is just a matter of contracting and thinking hard enough for me. I'm trying to use my knees less as a bounce mechanism and more of as anchors. When one just drops into the squat they are likely to bounce off their knees instead of effectively utulize their hips.

I've squatted that way before and I was told I bounce too much off the knees by the starting strength coaches. I'll mess with things as I see fit.

Probably not a bad time for a form check on the website there. Ty for the words Connor

[Sinaku5]

Here's a recent set of my volume squats at 367.5

These are a better indication of form. What r your thoughts on these Connor?

[connorpat1995]

those look very good

[Sinaku5]

Alright cool so just a matter of heavy weight ty Connor I appreciate your comments

[GinjaNinja85]

Here's a recent set of my volume squats at 367.5

These are a better indication of form. What r your thoughts on these Connor?

Just wanted to add some stuff to this and your other vid, in case it helps. On this vid, set one rep 1 is great. You stay tight all the way down into the hole and then your hips and your shoulders come out of the hole at the same time. As a result the bar speed is very good and the lift is very efficient.

On reps 2-4 you see the beginning of the form breakdowns that really showed them selves in your max. Here, your hip drive starts to over power your shoulders coming back up out of the hole. On rep 5, you start to lose the tightness in your upper back due to fatigue and the hip drive is still too much.

Now, this is just my opinion, but I think in your max, your issues were your hip drive being too aggressive out of the hole and your upper back not being tight enough, possibly due to flexibility, possibly just lack of cueing. Upper back tightness you can probably fix with a bit of thought and by continueing/increasing upper back work. The hip drive, I personally think you need to slow down, to account for the weight and/or fatigue you are suffering from either during a set or in a max attempt. Your hip drive is gonna be there at 100% whether your squatting 300lbs or 600lbs, but you shoulders are gonna come up slower and slower the heavier the weight gets, so I think you need to adjust the amount/power/speed of your hip drive to suit the weight and your fatigue levels.

Also, I noticed on your deadlifting, you have a high start position, and your hip angle starts to open quite early, about mid shin. You could be leaving some serious weight on the table I think, because if you started with a lower hip position, you would get more leg drive. Also, your hip angle shouldn't really be opening until your just below or at the knee. You're almost SLDL-ing it.

I really think these issues are linked. When you squat, your hamstrings are slow to get you out of the hole which is having a knock on effect with the hip drive/GM situation. You're also pretty much eliminating your hamstrings from the deadlift. Honestly, I think it all points to a big need to strengthen your hamstrings with stuff like GMs and GHRs.

[GinjaNinja85]

Take a look at this world record deadlift by Eddie Hall. He gets his hips lower and every muscle is contributing to the lift. His legs get it moving and then his hip angle starts to change just below the knee. Ridiculous lift, by a ridiculous athlete, but I think it's perfect to learn from in terms of maximising leverages. Sorry for the essay, just saw some stuff that made sense to me and wanted to help. Great lifting pal.

[Sinaku5]

Thanks Michael. I appreciate your concern and comments.

Squats
-I've always had to really think about my shoulders and hips rising at the same speed however, personally I don't think the solution is in reducing hip drive. I've trained a lot of friends and have been able to see and train the difference between no hip drive vs utilizing hip drive. Its a battle sure, because as you utilize your hips you need to make sure your upper body doesn't change angles allowing the weight to move forward, but I've been able to fix those issues in ways other than dropping the amount of hip drive I'm utilizing. Me just actively thinking about keeping my lower back in extension typically fixes my shoulders rising faster, which something for me that's hard to consciously think about, but you can see in the second 440 single my shoulders and hips rise at a much better pace, but the hip drive is never taken out of the equation. My que here was to keep the lower back in extension.

DLs
-IK I need to get my chest higher and lock my lower back tighter.

-In the DL vid you showed - Yeah Eddie gets his hips super low, but the lift doesnt actually start until his hips come back up. The DL doesn't start until 4:02 in where his hips are much, like mine. The big difference that I see is how high his chest is, which I know I need to work on. Rip is very adamant about this, and I've never seen anyone prove otherwise - a heavy DL never starts until the hips rise to their anatomically correct position (for the lifter) for the DL. Eddi's DL didn't start until his hips got back up to where they should have been. Now hes a strong man, don't get me wrong, and maybe its a cue that helps him, but I couldn't agree more with Rip's statement here:

"When the weight gets heavy, you can drop your hips as low as you want to and push the bar as far forward as it takes to make you happy, but what actually happens before the bar leaves the floor is always the same: the bar comes back toward the mid-foot, the hips come up until the shoulders settle into position just in front of the bar, and the bar comes up in a straight line, if you haven't ****ed up the pull too badly."

Rips adamant that depending on the lifter's individual body their starting position will be different however, what is consistent is that when the bar is about to leave the floor the shoulders will be in front of the bar, the armpit will be over the bar, and the bar will be over the mid-foot. I agree with that analysis. I'll focus on shoving my chest up higher because currently as it is my chest is barely being cued up which results in me not contracting my lower back much.



Great discussion everyone and I appreciate it!

[Sinaku5]

Volume Day

Squat

375x5
375x5
375x5

OHP
170x3
170x2
170x2

Dips
12,12,9,9

Squat Sets (1 and 3)



Notes: I was rushing to get out of there today. Squats went well...I might go do OHP again today.

[Sinaku5]

Bw = 201 today

[Sinaku5]

Tuesday

BW = 201

OHP
170x3
170x3
170x3
170x3
170x3

Rower HIIT

Notes: Decided to do OHP today because of how crappy they felt yesterday...they felt fine today.

[connorpat1995]

your knee action is differnt on the way down vs up. Coming down your knees are moving during the first third, and on the way up it's on the bottom.

getting into the strongest positions on both means that your squat would more or less look the same up and down

you can try either using cues that keep your knees forward on the way up OR assume the more vertical shin position on the eccentric. I would lean more toward the latter.
as an idea, check out Alistair MacNicol's training videos. He has a uniquely hip-dominant squat but it still looks very pretty

the volume squats still look good IMO, just th little things that we can always improve on

[Sinaku5]

Ty connor

That alistair guy is a fuarking monster