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  1. #1
    Hey it me youtoob celery AshWar's Avatar
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    Ashwar's road to 4 plate squat

    Sup bros, gonna be logging my progress to 405 squat here. Most I've ever attempted is 365, and this was right before I snapped up my hip flexors. Been having hip flexor inflammation issues almost continuously since the last 1.5 years, which is partly why I can never go above 315 without flaring up my groin. Only recently started actively working on strengthening it (huge thanks to Arn710 for the rehab protocol) and have been working with low intensity and very high reps.

    Started this cycle in the middle of my cut with 225x15, currently at 265x15. Plan is to build up to 315x7-9 sometime early next month, then work my way up to 365x5 squat. Once I hit that, I will attempt a 4 plate squat given I don't end up injuring something again. Only doing high bar, beltless squats but will throw on a belt as the weights get heavier.

    Currently cutting and bodyweight is just under 168 lbs, but I'll start adding cals (carbs) slowly and gaining weight to reach this goal. As for the routine, will be squatting 2x a week with no other accessories or lower body movements (deadlifts etc) except hip flexor rehab stuff. Anything else just hurts my recovery and 2x a week squats work the best for me. Will start tapering down my volume and increase intensity session by session. I think I got this before the year ends

    Will rep brahs ITT on sight
    Last edited by AshWar; 09-17-2018 at 09:29 PM.
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  2. #2
    Hey it me youtoob celery AshWar's Avatar
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    Week 1 session 1: 135x6, 225x3, 255x1, 275x13 (working set), 295x4, 225x2x6

    Every man should be able to crush offenders penis using his rock solid glutes if he is victim of anal assault attempt

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  3. #3
    Ruslting Jimmies JamesA1990's Avatar
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    You can do it Ashbrah. I have no doubt. Get Arn for help again
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    Throbbing Member jamalfudge's Avatar
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  5. #5
    Hey it me youtoob celery AshWar's Avatar
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    Originally Posted by JamesA1990 View Post
    You can do it Ashbrah. I have no doubt. Get Arn for help again
    Ty James brah. I'm gonna use some of the 531 programming he did for bench once I know I can squat heavy without flaring my hip flexor. For now, just gonna keep adding weight and reducing volume gradually


    Originally Posted by jamalfudge View Post
    Merlin that blonde in the background
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  6. #6
    1080 TnTNZ's Avatar
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    Fuked my knee up on the way to the 4 plate squat, know the snapped up feels. We're all gonna make it.

    In for victory.
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  7. #7
    Unregistered Mortar34's Avatar
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    Good stuff man. I hit 405 roughly a month ago, then two weeks later 425x3. For me, I find squatting to be my quickest progressing and most rewarding movement.

    In for updates, you got this.
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  8. #8
    Professional Toner WorldClassDBag's Avatar
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    in. good luck brah
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  9. #9
    I hate caravans caravanbrah's Avatar
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    In. Strong as fook at that bw man.

    Good luck dude.
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  10. #10
    Hey it me youtoob celery AshWar's Avatar
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    Ty men^^ repping all
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  11. #11
    Hey it me youtoob celery AshWar's Avatar
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    week 1 session 2:

    Squats: 135x5, 225x3, 275x1, 295x10, 315x3

    Stoked about the 10 rep set:






    Next session aiming to hit 7-8 with 315. Threw the belt on but was really loose, my waist had gone down a lot during this cut
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  12. #12
    1080 TnTNZ's Avatar
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    Nice work, really kept that form together at the end as well. Strong stuff. But why you doing cardio bruh?
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  13. #13
    Unregistered Mortar34's Avatar
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    Good stuff man. Dem squat gains are addictive as hell.
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  14. #14
    Hey it me youtoob celery AshWar's Avatar
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    Thanks bros, loving these high reps

    Originally Posted by TnTNZ View Post
    Nice work, really kept that form together at the end as well. Strong stuff. But why you doing cardio bruh?
    Mostly trying not to reaggrevate my hip flexor inflammation.. I feel it coming back now that the weight’s little heavier so gonna stay above 5 reps as much as I can
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    Hey it me youtoob celery AshWar's Avatar
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    135x5, 225x3, 275x1, 295x1, 315x7 (all time PR), 225x12

    Wanted to get 8 but didn't have another one. Bodyweight's twink 166.9 lbs today
    Last edited by AshWar; 09-27-2018 at 08:14 PM.
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  16. #16
    Hey it me youtoob celery AshWar's Avatar
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    Forgot to hit the rec button today but will log the lift here in any case. **** workout, hip flexor started hurting too, think I need to go back to high rep sets again ;_;




    135x5, 225x3, 275x1, 295x1, 320x4 (was aiming for 7)

    did some hip flexor rehab work and bailed
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  17. #17
    Professional Toner WorldClassDBag's Avatar
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    damn that sucks brah
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  18. #18
    Forever College Student CaliSuperSport's Avatar
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    Mind blown at your strength brah. Struggled hard to push 295x1 yesterday.

    Never skipping another squat day because of this thread.
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  19. #19
    EastSide Church Boi flexnation's Avatar
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    In. Know them injury feels brah. Got up to a 375lb squat last December and during my next block of training I fuked up my SI joint again being stupid. Back to squatting 3 plates again without pain so Im planning on pushing the volume and intensity until I hit 405 or break and retire lol.

    Rehab is your best friend. Jordan Shallow is the GOAT for info. Been following his advice and working more on hip stability. So far no flare up.
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  20. #20
    Unregistered Mortar34's Avatar
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    Originally Posted by flexnation View Post
    In. Know them injury feels brah. Got up to a 375lb squat last December and during my next block of training I fuked up my SI joint again being stupid. Back to squatting 3 plates again without pain so Im planning on pushing the volume and intensity until I hit 405 or break and retire lol.

    Rehab is your best friend. Jordan Shallow is the GOAT for info. Been following his advice and working more on hip stability. So far no flare up.
    How’s your hip bro? Any updates, still squatting?!
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  21. #21
    Hey it me youtoob celery AshWar's Avatar
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    Ty brahs, will check him out. Flared up my hip flexor again (this time the other one) while warming up with 305. Sucks but I’m just gonna go ham on rehab and swallow my ego, stick with light weights for now until I get this thing completely fixed
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    Hard to believe this thread is seven years old. Has the flexor issue calmed down yet?
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  23. #23
    Hey it me youtoob celery AshWar's Avatar
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    Let's try this one more time brahs. Been doing 3x5 all the way from 225, currently at 265. Pretty easy so far, will run this linear prog up to 315x5 and then run the GZCL 9 week program.

    Here's some info for brahs struggling with hip issues:

    What didn't work-
    1. Glute strengthening and activation recommended by sports physio. Spent hours every week for months, doing banded monster walks, bridges, etc etc and didn't do dick.
    2. Hip lacrosse ball work/stretching. Also recommended by physio. Didn't help
    3. Hip flexor strengthening (leg raises, hip sit-ups) suggested by Arn710. Helped initially but pain came back
    4. Squat stance/bar position/etc. Nothing would work, even front squat would inflame it.


    What finally worked: Adjusting my toe angle (turned them out more than 40 degrees, like duck feet). Seems like this is the natural feet angle for me- when I clench my glutes hard, toes automatically adjust outwards. Pain literally went from 7 -->0 in one session. Couldn't even squat 135 with my feet forward.

    Everything's clicking again, and hips are feeling great so far

    Here's a poverty 265x5 from last sesh. On to 405


    Every man should be able to crush offenders penis using his rock solid glutes if he is victim of anal assault attempt

    B/S/D: 315/365x3/470x3
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  24. #24
    Ruslting Jimmies JamesA1990's Avatar
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    Lesgo Ashy. I recently starting lifting agian, we squatted the same weight last night!
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    Registered User jeshelton's Avatar
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    Get it Ash. Relevant to thread:



    My toes track my knees at 40-45 degree outward from my eyesight. Squatting with toes in binds my knees/adductors hard.
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    Hey it me youtoob celery AshWar's Avatar
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    ^damn brah looking strong af

    9/5/19:

    275x3x5, then sets of 8 with 245


    I’m having to consciously shove my knees way out, I get pinching pain if I don’t push them out. Here’s a potato angle from the front.




    Was gonna do dumbbell RDLs but I injured my fingers putting on my knee sleeves it snapped back in a direction it’s not supposed to, and now it’s out of commission
    Every man should be able to crush offenders penis using his rock solid glutes if he is victim of anal assault attempt

    B/S/D: 315/365x3/470x3
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  27. #27
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by AshWar View Post
    ^damn brah looking strong af

    9/5/19:

    275x3x5, then sets of 8 with 245


    I’m having to consciously shove my knees way out, I get pinching pain if I don’t push them out. Here’s a potato angle from the front.




    Was gonna do dumbbell RDLs but I injured my fingers putting on my knee sleeves ������ it snapped back in a direction it’s not supposed to, and now it’s out of commission
    bruh ive tweaked my forearm muscles pulling my sleeves on before lmao, dangerous stuff

    Also is that your normal feet width when squatting? Its quite narrow
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    Hey it me youtoob celery AshWar's Avatar
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    Originally Posted by JamesA1990 View Post
    bruh ive tweaked my forearm muscles pulling my sleeves on before lmao, dangerous stuff

    Also is that your normal feet width when squatting? Its quite narrow
    Lol it’s no joke, surprised no ones made some kinda instrument to help slip them on

    I’ll play around with feet width next sesh, have always squatted this way. Lookin at the video it does seem a little too narrow.
    Every man should be able to crush offenders penis using his rock solid glutes if he is victim of anal assault attempt

    B/S/D: 315/365x3/470x3
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  29. #29
    Registered User jeshelton's Avatar
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    Originally Posted by AshWar View Post
    ^damn brah looking strong af

    9/5/19:

    275x3x5, then sets of 8 with 245


    I’m having to consciously shove my knees way out, I get pinching pain if I don’t push them out. Here’s a potato angle from the front.

    [youtube]kJf0MtaceH8[/y outube]


    Was gonna do dumbbell RDLs but I injured my fingers putting on my knee sleeves ������ it snapped back in a direction it’s not supposed to, and now it’s out of commission
    I can't squat like that with heavy weight, bind city. Not set up anatomically for that.

    If this was my starting point, I would widen your stance and pull your toes in a bit as they look over 45 deg. You should be able to assess your toe stance by looking at some video of you just squatting with the bar, and seeing which ways your knees track. Look at the vid, the knees are inside the toes.

    You want to fix some of this, reach out to arn710 with some profile videos. Would be worth 10 bucks to get you back in the game pain free and progressing.
    405/315/506
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