My Squats from today. 4X205. Note that this was my 3rd working set so my form may have broken down in the last rep or two.
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04-24-2012, 06:17 PM #2251
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04-24-2012, 06:20 PM #2252
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04-24-2012, 06:24 PM #2253
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04-24-2012, 08:04 PM #2254
I believe it was 8 weeks ago. My problem was I maxed out, waited a few weeks before I started my 5/3/1. I noticed my work sets were easy and others commented how easy they looked so I decided to max again and then run 5/3/1 based off of the newest numbers.
I've noticed others squatting 3x a week and I thought about finding a full body PL program that I like instead.
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04-24-2012, 11:55 PM #2255
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04-25-2012, 01:06 AM #2256
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04-25-2012, 04:27 AM #2257
Deficit deadlifts and speed work are the obvious main choice. I personally like quite a high deficit, i.e 3-4" and I have found that worked very well for me. As for speed work, meh that's up too you. I tend to stick around the popular method of speed work of around 50-75% 1RM 1-3 reps. All my speed work is also done from a deficit.
I'd also suggest GHR's if you can do them. Really focus on pulling up as fast as you can. Bands would be perfect, but I doubt you have them.
A video would also be helpful. I certainly doubt I have anything close to perfect DL form, but I've seen quite a few DL's in this thread that could use some form adjustment. e.g I've seen a few videos of people pulling with all most no heel drive making it almost a SLDL. If it's a form issue, then that should be the priority solution.Last edited by peanut-butter; 04-25-2012 at 04:34 AM.
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04-25-2012, 05:12 AM #2258
You could try 5/3/1, but if you want something to get you squatting 3x a week, you might prefer TM or Madcows.
The only issue with 5/3/1 is that progression is much much slower than the above programs. If you do 5/3/1 I suggest really utilizing your assistance exercises, so go with GHRs/GMs/RDLs over say leg press/extension/curl.
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04-25-2012, 05:26 AM #2259
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04-25-2012, 07:53 AM #2260
He needs to do what I did to train himself to use his hips. A foam roller or piece of wood or anything vertical is needed. Put it about an inch in front of your shoes, right in front of the toe where the knee should be tracking. Do this with the empty bar only. If you have weight on the bar you might trip over the wood/foam roller.
Last edited by FitnessCPA; 04-25-2012 at 07:54 AM. Reason: I'm dumb
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04-25-2012, 01:48 PM #2261
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04-25-2012, 01:54 PM #2262
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04-25-2012, 02:40 PM #2263
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04-25-2012, 03:05 PM #2264
sick depth on dat der squat, repped.
Hit 280x2 on BB bench today and got striations goin across for the first time (FFB up in here). Best at my current weight
I was all like
Last edited by DaBubzy; 04-25-2012 at 03:10 PM.
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04-25-2012, 03:15 PM #2265
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04-25-2012, 05:51 PM #2266
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04-25-2012, 06:27 PM #2267
I tend to look forward then throw my head up to get through my sticking point, it helps cue my hips to shoot forward. It works but I'd like to break that habit and jut be able to get the transition without giving myself whiplash.
*Unaesthetic Crew* Disregard V-Taper, Acquire PRs.
My 5/3/1 log - http://forum.bodybuilding.com/showthread.php?t=142349681
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04-25-2012, 07:28 PM #2268
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04-26-2012, 03:22 AM #2269
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04-26-2012, 06:59 AM #2270
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04-26-2012, 07:21 AM #2271
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04-26-2012, 07:26 AM #2272
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04-26-2012, 07:41 AM #2273
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04-26-2012, 07:46 AM #2274
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04-26-2012, 07:58 AM #2275
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04-26-2012, 08:00 AM #2276
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04-26-2012, 08:03 AM #2277
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04-26-2012, 08:15 AM #2278
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04-26-2012, 10:14 AM #2279
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04-26-2012, 02:58 PM #2280
Need form tips!
Squats: think that I'll finish Madcows without stalling on squats. These felt easy. Sorry about the random bro walking in.
Bench: I need desperate help here. This is the third time I had to restart. I should be at like 245 x3 by now. Bench never goes up. This is the first time I've video'd myself benching. Sorry for the angle. Give what advice you can.
I think I need more bench volume. I respond well to it.
Advice pls.
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