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09-07-2009, 05:37 PM #1
Seeking a 340+ Squat at My Next Meet
Last edited by smitsky; 09-08-2009 at 01:18 PM.
Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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09-07-2009, 05:55 PM #2
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09-07-2009, 05:57 PM #3
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09-08-2009, 02:22 AM #4
- Join Date: Aug 2008
- Location: Yonkers, New York, United States
- Age: 49
- Posts: 1,224
- Rep Power: 3270
Looked strong, had more in you.
Are you not allowed to wrap any higher or lower around your knee in USAPL? I should know this since I have 4 buddies in the USAPL, but I don't...Crom Laughs....
So, how long are you gonna keep powerlifting?
- Until they drain my blood out and fill me with embalming fluid I'm gonna do this....
Captain Kirk Karwoski
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09-08-2009, 04:51 AM #5
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09-08-2009, 09:59 AM #6
Your suit looks a bit big. I would like to add that if you can walk around that easy and take vids with your wraps still on they are not tight enough. If they are wrapped tight enough you will not be able to stand on your own. You will have to shuffle over to the rack and will be begging someone to take them off after the rep(s). If you do not wrap convicts super tight they are almost useless. It takes some getting used to the pain but it is worth it. The first time I had someone wrap my knees at about 75% I thought it was insane. Unfortunately they are tough to cinch down, especially the 2m. When I crank my wraps down I get an extra 30+lbs out of them. I just mention this to put in perspective that you might not be that far off from 340 already. Also try wrapping them a bit higher on the thigh, tough to do when you wrap loose b/c you run out of wrap. I always use to try to have equi-distance from top and bottom of knee joint. A big squatter told me too make sure to wrap higher in the ham, it makes a difference. There is a great video out there about wrapping but I do not know the link. Bottomline is your squat looks solid, real solid. Setup is somehting most of us could work on but you look like you are getting there. Your goal is very achievable. Don't cut your short. Good job and Good luck
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09-08-2009, 10:40 AM #7Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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09-08-2009, 10:45 AM #8Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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09-08-2009, 10:47 AM #9Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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09-08-2009, 10:59 AM #10
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09-08-2009, 11:13 AM #11Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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09-08-2009, 11:14 AM #12
- Join Date: Aug 2008
- Location: Yonkers, New York, United States
- Age: 49
- Posts: 1,224
- Rep Power: 3270
Your walkout looks fine. I probably did recommend the 3 steps. I don't like taking more than that, especially with heavy weight on my back. Though lately the weight is feeling light.
I do agree with the guy who posted above. I think your suit is a bit loose and no doubt you can wrap those wraps tighter, and go a little more above and below the knee. I don't think you are getting much if anything from the wraps.
I may not use them anymore, but once upon a time I did, and I used to think I wrapped them tight, that is until a good friend came to lift with me one day and she showed me the error of my ways....LOLCrom Laughs....
So, how long are you gonna keep powerlifting?
- Until they drain my blood out and fill me with embalming fluid I'm gonna do this....
Captain Kirk Karwoski
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09-08-2009, 11:15 AM #13Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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09-08-2009, 11:19 AM #14Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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09-08-2009, 11:27 AM #15
Convicts
Thanks Gunz.
Yes, I can put the straps up myself, so I know that it could be a lot tighter.
You're right about the Convicts. Thanks for the insight. I didn't wrap them very tight because I was only at 85% with the 285. I have wrapped them tighter, and I know what you mean, they can get very painful. I have had them wrapped tight by my training partner once - and I missed the lift because I thought I was lower into the hole than I was. My training partner warned me that this would happen, because when you are wrapped that tight it's difficult to judge depth - you'll feel that you are deeper than you are.
I'm definitely going to try to wrap them higher on the thigh and the ham, I'm sure this will help.
Thanks again.
Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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09-08-2009, 11:31 AM #16Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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09-08-2009, 11:40 AM #17
- Join Date: Aug 2008
- Location: Yonkers, New York, United States
- Age: 49
- Posts: 1,224
- Rep Power: 3270
No problem.
Although I don't wear any gear, I am a believer that if you are gonna wear it USE it. Use those wraps to the best of your advantage. So whenever you wrap, wrap tight, get used to it and put up big weight. You should be squatting more than you do. And you will have no problem with 340+ come meet time.
Edit : All this squat talk has me wanting to squat now!! And I just squatted Sunday!! LOL!!Crom Laughs....
So, how long are you gonna keep powerlifting?
- Until they drain my blood out and fill me with embalming fluid I'm gonna do this....
Captain Kirk Karwoski
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09-08-2009, 01:24 PM #18
Last edited by smitsky; 09-08-2009 at 02:37 PM.
Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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09-08-2009, 01:25 PM #19Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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09-08-2009, 08:02 PM #20
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09-08-2009, 08:07 PM #21Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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09-09-2009, 05:11 AM #22Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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09-10-2009, 05:20 AM #23Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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09-10-2009, 06:33 AM #24
- Join Date: Oct 2004
- Location: Antelope, California, United States
- Age: 35
- Posts: 13,080
- Rep Power: 4399
http://ginnyspowergear.com/
might be kinda expensive though so if you can find someone who can do it locally that's better501, 302, 551; 1354 @ 181
Hoss' Gym utube: youtube.com/hoss3644
Mai utube: youtube.com/caa916
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09-10-2009, 09:59 AM #25
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09-18-2009, 11:25 PM #26
Ok. Let me clarify something and give you a timeline here.
This Thread was begun on 9/7/09, and shows videos of my Squats from a training session which took place on 9/4/09.
I took a week deload, so there was no Squats done last week (9/11/09).
I Squat yesterday (9/18/09)
I'm going to post videos of this latest session beginning with the next Post.
I have attempted to incorporate 2 changes. Among other lifters, Travis Bell of Westside saw my videos and suggested that I try to stay more upright. He suggested that I try to tuck my elbows forward to facilitate a tighter arch. I'm trying this in these lifts.
Gunz and Ski both suggested that I tighten up my knee wraps. Gunz suggested that I wrap higher on the Hamstring. My training partner wrapped me real tight, and higher on the Hamstring.
Here's the session as I posted it in my Log:
~~~~~~~~~~~~~
Squat:
Bar X 6
170 X 5 (briefs, wraps, and belt on)
200 X 4
235 X 3
235 X 2 (should have been 3 again but I mistakenly only did 2)
270 X 2 X 2 Sets
285 X 2 X 3
210 X 4 X 4 (raw, knee sleeves, no belt)
~~~~~~~~~~~~~
And here's the first vid of 285 X 2 wearing briefs (please see next Post in this Thread):
Last edited by smitsky; 09-18-2009 at 11:37 PM.
Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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09-18-2009, 11:27 PM #27
Vid of 285 X 2 X 3 (1st set)
Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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09-19-2009, 06:48 AM #28
- Join Date: May 2009
- Location: Bensalem, Pennsylvania, United States
- Age: 66
- Posts: 1,333
- Rep Power: 4745
Smit,
Been looking at all you videos on Pbucket, I can't help noticed that your stance is very narrow and almost to the point that it is causing you to bend forward and even on some I see that your heel raises slightly. If the heel raises then you are leaning too far forward and are pushing with the toes instead of the heels, this will cause you to loose balance.
Again like Travis said stay more upright and this will let you sit back more but to do this I really think that you will need to widen your stance. A wider stance will need more glute and ham strength and you will need to have a stronger core to keep the back straight up and head up.
With it close to the meet I don't know if changing things will would be wise but it is a 50/50 chance, you might be able to adapt easily to it.Good Luck!
Ski
Weight Class: 242lbs
Age: 54
RAW
Best Lifts - Gym | Meet (5/2010)
=============================
Squat.........585 | 625
Bench.........385 | 380
Dead..........550 | 570
Equipped
810/610/570 (11/2011)
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09-19-2009, 09:33 AM #29
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09-19-2009, 09:52 AM #30
Thanks a lot Ski. I really appreciate all of the advice. I want to address this issue and give you two points of view that I have noticed. I want to approach this issue objectively. I think that this is really an important issue and I want to try to get to the bottom of it, which I think I have to a certain extent.
I have noticed that there are two styles of squatting (hence the aforementioned two points of view). The one advocated by Westside Barbell is a wide stance. The other style is a narrow stance.
I would venture to guess (I'm not really guessing here, but I think you catch my drift) that this issue has been around a lot longer than certainly I, and perhaps many of us have been in the game. Case in point: two styles of single ply gear are offered by manufacturers such as Titan: suits for narrow and wide-stance squatters.
My trainings partner Aleks and Tom are both debating against each other regarding this issue. Aleks is a wide stance squatter who followed Westside Barbell extensively for a few years. Tom is a veteran USAPL lifter who always squatted with a narrow stance.
Aleks is stating that Tom is bending way too far forward when he squats. Tom says that he's always squatted this way, feels as if he's in his groove, and say's "if it ain't broke, why fix it?" Since gunzandwheelz is involved in helping me as well, I'm going to make a judgement and say that, since I've seen vids of him squatting, it appears that he uses a narrow stance which tends to put you forward. I saw the video of Mike.Moore squatting. He is also forward.
Last night I asked Aleks what stance he wanted me to take. He put me in a similar position to himself. My feet were very wide. I said, "Aleks, do you want to see how far I can go down in this position?" I went down as far as I could. It was above parallel. I said, "If I go down any further my groin will break." Aleks can get into this position and make USAPL depth. He can push his knees way out to the side, keep his back very straight and very arched, and his head way up. I told him that I believe that very few individuals have the hip and groin flexibility to do this. He tells me that he practiced Box Squats and gradually developed the ability. I read where Louie Simmons states that one should try to gradually widen his stance while trying to develop a wide stance.
I'm have presented the two sides from my experience. Before Travis (a Westside lifter) came into that Thread, someone told me that my form was very good. Gunz commented the other day about my form being good.
I could continue, but let me see what type of responses I get to this which may give me more of a direction to continue...
Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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