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Old 03-19-2013, 03:53 PM   #3451
SCGT
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If you're squatting 300 for a single, I would think that doing 900 on the leg press is more for self-aggrandizement than actual strength gains. Especially at a body weight of 162. Increase your leg press range of motion, subtract a few hundred pounds, and do some reps. The quads, they will a come.
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Old 03-19-2013, 03:56 PM   #3452
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Quote:
Originally Posted by SCGT View Post
Have your liftoff guy count to 3 and lift on 3 (not 1, 2, 3... lift... lift ON 3).

When he says "2", take a deep breath and hold it.

Alternately, if you want to count, count 1, 2, and hold your air and just grunt 3.
I actually did #1 on the 335 lift so thats good lol. I'll try the grunt 3 though as I like to count out loud myself.
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Old 03-19-2013, 03:58 PM   #3453
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Originally Posted by xxscaxx View Post

I actually did #1 on the 335 lift so thats good lol. I'll try the grunt 3 though as I like to count out loud myself.
When and where is the meet Joe?
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Old 03-19-2013, 04:08 PM   #3454
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yes, it makes a difference. It's partly dependent on how flexible you are. It's not usually that big of a deal. All of the experienced guys I know pull the same way every time. It's one of the reasons I switched to hook grip.
This. Hook grip if you have any intentions of performing Olympic lifts.

If the Olympic lifts aren't important, no care if its mixed, overhand, hook or straps (gasp) unless you have aspirations to compete in the future.
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Old 03-19-2013, 04:14 PM   #3455
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Quote:
Originally Posted by SCGT View Post
If you're squatting 300 for a single, I would think that doing 900 on the leg press is more for self-aggrandizement than actual strength gains. Especially at a body weight of 162. Increase your leg press range of motion, subtract a few hundred pounds, and do some reps. The quads, they will a come.
The rails for the sled are at less than a 45 deg angle for the leg press at my gym. Makes the numbers sound a lot bigger than they are. I will admit the 900 was a little gratuitous and rom did suffer on that set though.
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Old 03-19-2013, 04:18 PM   #3456
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Quote:
Originally Posted by Brandon Lilly
Just because you jack off doesn't mean you lost your virginity. Just like lifting weights doesn't make you a powerlifter. You have to compete to be a powerlifter.
lol
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Old 03-19-2013, 06:31 PM   #3457
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lol
Brandon is an *******. Its a good thing.
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Old 03-19-2013, 07:13 PM   #3458
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lol
So if you compete one time are you a powerlifter?
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Old 03-19-2013, 07:18 PM   #3459
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Incline Dumbbell Bench:
30x10
40x10
45x10 x4

6 ways and band stretching

Barbell Bench:
95x3
135x3
145x3
155x2 - got dizzy missed 3rd rep
135x3 - dropped down to make sure I wouldn't pass out
165x1 - got a lift off
175x1 - grinded this out, didn't think I'd make it 1/3 of the way but I did, and I had a good spotter that knew not to touch it . Mid back was feeling it

Decline hammer bench:
1PPS x8
1PPS+25 x8
2PPS x8 x2

Neck was still tweaked, laid off direct upper back and shoulder stuff. Felt pretty good about the bench.
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Old 03-19-2013, 08:21 PM   #3460
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Originally Posted by TurismoLou View Post
So if you compete one time are you a powerlifter?
At one time, you were a powerlifter.
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Old 03-19-2013, 10:25 PM   #3461
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I've been working on a lot of mobility lately, sometimes twice daily.

http://www.youtube.com/watch?feature...&v=JBHzXF-mVjY

Did this before leg workout today. Squats felt great.

Lying Leg Curls:
35 lb x 15 reps (+10 pts)
50 lb x 15 reps (+11 pts)
65 lb x 15 reps (+12 pts)
80 lb x 16 reps (+14 pts)
90 lb x 14 reps (+15 pts)
100 lb x 10 reps (+15 pts)
80 lb x 14 reps (+14 pts)
80 lb x 25 reps (+15 pts)
Sets 7-8 drop set. Last set partials.

Barbell Squat:
45 lb x 8 reps (+40 pts)
135 lb x 5 reps (+66 pts)
185 lb x 5 reps (+92 pts)
225 lb x 5 reps (+121 pts)
275 lb x 8 reps (+192 pts)
275 lb x 8 reps (+192 pts)
275 lb x 8 reps (+192 pts)
275 lb x 8 reps (+192 pts)

Leg Press:
540 lb x 10 reps (+86 pts)
540 lb x 10 reps (+86 pts)
540 lb x 10 reps (+86 pts)

Barbell Lunges:
45 lb x 8 reps (+71 pts)
45 lb x 8 reps (+71 pts)
45 lb x 8 reps (+71 pts)
Smith machine.

Stiff-Legged Barbell Deadlift:
95 lb x 15 reps (+63 pts)
95 lb x 15 reps (+63 pts)
95 lb x 15 reps (+63 pts)
Smith machine.
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Old 03-19-2013, 11:12 PM   #3462
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Nice squatting, Dan! How's the smith machine for sldl? Isolate hamstrings better?

Thanks for the asgt, Preshant. Forgot how cracked out that stuff makes me. Helped after a long work day!

Machine Bench Press:
90 lb x 25 reps (+42 pts)
180 lb x 25 reps (+77 pts)
270 lb x 10 reps (+100 pts)
270 lb x 10 reps (+100 pts)
360 lb x 7 reps (+100 pts)
360 lb x 7 reps (+100 pts)
Plate weight. Hammer strength. Band pullaparts and over and backs between sets

Incline Dumbbell Bench Press:
80 lb x 8 reps (+91 pts)
90 lb x 8 reps (+104 pts)
100 lb x 5 reps (+104 pts)
100 lb x 5 reps (+104 pts)

Barbell Bench Press:
45 lb x 5 reps (+36 pts)
135 lb x 5 reps (+66 pts)
225 lb x 5 reps (+121 pts)
255 lb x 3 reps (+119 pts)
255 lb x 3 reps (+119 pts)
255 lb x 3 reps (+119 pts)
285 lb x 1 reps (+99 pts)
300 lb x 1 reps (+110 pts)
paused all reps on working sets

Standing Barbell Shoulder Press (OHP):
135 lb x 5 reps (+90 pts)
135 lb x 10 reps (+107 pts)
135 lb x 10 reps (+107 pts)

Machine Incline Bench Press:
270 lb x 10 reps (+86 pts)
270 lb x 10 reps (+86 pts)
270 lb x 10 reps (+86 pts)

Dumbbell Rear Delt Row:
60 lb x 30 reps (+23 pts)
30 lb x 20 reps (+17 pts)
Meadows destroyer drop set. Ss with 6ways 8lbx10x3
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Old 03-19-2013, 11:21 PM   #3463
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I need to start doing some serious stretching before squats, my hip flexors were not having it this week. My pre supp has officially worn off, going to cleanse for a few weeks and play with something "new"

Solid work Sheen. Prashant didn't notice how "equally strengthed" we are.. this meet going to happen? haha
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Old 03-19-2013, 11:31 PM   #3464
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Originally Posted by 2.5 SUBY View Post
I need to start doing some serious stretching before squats, my hip flexors were not having it this week. My pre supp has officially worn off, going to cleanse for a few weeks and play with something "new"

Solid work Sheen. Prashant didn't notice how "equally strengthed" we are.. this meet going to happen? haha
There's a meet in Pennsauken, 10 minutes from my house on May 18th.
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Old 03-19-2013, 11:37 PM   #3465
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Lower

Squats
bar * 10
135 * 10
225 * 5 * 5 sets

Deadlifts
135 * 1
225 * 1
315 * 1
355 * 5 * 5 sets

Lunges
BW * 10 * 3 sets/leg

Farmers Walk
80lb DB's * 200 steps

Leg Curl
100 * 10 * 3 sets

Plank * 3 sets
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Old 03-19-2013, 11:53 PM   #3466
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There's a meet in Pennsauken, 10 minutes from my house on May 18th.
Hmm tempting.. that's a nice 3 hour Acela ride for me.
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Old 03-20-2013, 12:40 AM   #3467
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Originally Posted by idget_rex View Post
Nice squatting, Dan! How's the smith machine for sldl? Isolate hamstrings better?
Thanks! Yah, I seemed to get bigger stretch at the bottom with them. I tried to push my hips back more compared to bb and db SLDL.
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Old 03-20-2013, 01:44 AM   #3468
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First press PR since switching to 5/3/1
185x3. Barely missed the fourth let the bar slow and couldn't finish it out
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Old 03-20-2013, 03:00 AM   #3469
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New squat PR of 365.

Serious question, when do I need to consider a belt? Keep in mind my goals aren't to get mega huge, I'm just looking to stay proportional and toned.

My callouses are also getting callouses and I have no experience with gloves. Any quality ones out there you guys recommend?

Lastly, I squat in Vans low tops will this affect anything negatively over time?
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Old 03-20-2013, 03:55 AM   #3470
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Originally Posted by Tweeter View Post
New squat PR of 365.

Serious question, when do I need to consider a belt? Keep in mind my goals aren't to get mega huge, I'm just looking to stay proportional and toned.

My callouses are also getting callouses and I have no experience with gloves. Any quality ones out there you guys recommend?

Lastly, I squat in Vans low tops will this affect anything negatively over time?
I'll be direct. Listen to me, and no one else, unless they agree with me, in which case you're listening to me still. I'm going to be very clear with you; I'm on a **** load of creatine, so don't ****ing push me.

1: You already are considering a belt, or you would not have asked this question. So, as such, I give you permission to be in the present. That's right, you exist. You're welcome. Since you exist, and you already are considering a belt, and you're reading this, that means the time is now. Think about it.

2: Gloves are widely considered to be a valuable training tool, and a valid thing to use in the gym. By ****ing nancy boys. Trim your callouses with a straight razor blade or sharp knife, sort of shaving them off. You can file/sand them as well (or just the edges after you cut them). In this culture (read that: everyone who matters), gloves are just about the most effeminate thing you could do -worse than liking the color pink (no big deal), worse than secretly wearing womens' underwear (some people do it), worse than putting a panty liner in your drawers -and then using it (right out).

3: Negative. Those are okay shoes as they're flat soled. Dave & I noticed that all the cool lifters at our gym are currently wearing adidas sambas. That list includes people such as Dave, and myself.

4: Your next question will probably be some bull**** about I didn't suggest a belt. Woe be to Dave if he (or any other of you pin heads) starts crying about a belt being too supportive. I'm going to compromise, since I sincerely doubt your intention to be a powerlifter. Buy an inzer lever belt, don't ask me what size, I have no ****ing clue. Buy the 10mm thickness and get the lever. When you get it, break it in via any of the methods that people will whisper about. Oven, rolling it up, unwinding it and repeating the other way, driving over it a few times, putting baseball glove softener on it, you name it. Mine is the 13mm, I've had it since 2005ish, and it's broken in nicely. You, on the other hand, will likely never break it in, and in time come to regard it as a curse upon your soul. It doesn't have to be like that -get the 10mm.
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Old 03-20-2013, 04:06 AM   #3471
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Originally Posted by SCGT View Post

I'll be direct. Listen to me, and no one else, unless they agree with me, in which case you're listening to me still. I'm going to be very clear with you; I'm on a **** load of creatine, so don't ****ing push me.

1: You already are considering a belt, or you would not have asked this question. So, as such, I give you permission to be in the present. That's right, you exist. You're welcome. Since you exist, and you already are considering a belt, and you're reading this, that means the time is now. Think about it.

2: Gloves are widely considered to be a valuable training tool, and a valid thing to use in the gym. By ****ing nancy boys. Trim your callouses with a straight razor blade or sharp knife, sort of shaving them off. You can file/sand them as well (or just the edges after you cut them). In this culture (read that: everyone who matters), gloves are just about the most effeminate thing you could do -worse than liking the color pink (no big deal), worse than secretly wearing womens' underwear (some people do it), worse than putting a panty liner in your drawers -and then using it (right out).

3: Negative. Those are okay shoes as they're flat soled. Dave & I noticed that all the cool lifters at our gym are currently wearing adidas sambas. That list includes people such as Dave, and myself.

4: Your next question will probably be some bull**** about I didn't suggest a belt. Woe be to Dave if he (or any other of you pin heads) starts crying about a belt being too supportive. I'm going to compromise, since I sincerely doubt your intention to be a powerlifter. Buy an inzer lever belt, don't ask me what size, I have no ****ing clue. Buy the 10mm thickness and get the lever. When you get it, break it in via any of the methods that people will whisper about. Oven, rolling it up, unwinding it and repeating the other way, driving over it a few times, putting baseball glove softener on it, you name it. Mine is the 13mm, I've had it since 2005ish, and it's broken in nicely. You, on the other hand, will likely never break it in, and in time come to regard it as a curse upon your soul. It doesn't have to be like that -get the 10mm.
I'm loving the honesty and intensity. I'll trust you on all of this and let you know what I go with. I also prefer going gloveless with the rest of the Spartans while the others strap on their gloves. The blood blisters were just starting to get me down but I'll just keep at it. I've been using a nail file to keep them in check.

Thanks man.
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Old 03-20-2013, 04:47 AM   #3472
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Buy a goddamn pumice stone. I have never had any issues with callouses, now that I maintain them (I.E. grind the **** out of them in a hot shower after every workout).
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Old 03-20-2013, 05:46 AM   #3473
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Barbell Bench Press:
45 lb x 10 reps (+42 pts)
75 lb x 5 reps (+44 pts)
95 lb x 5 reps (+50 pts)
110 lb x 3 reps (+44 pts)
140 lb x 5 reps (+68 pts)
160 lb x 3 reps (+62 pts)
175 lb x 5 reps (+86 pts)
190 lb x 1 reps (+52 pts)
200 lb x 1 reps (+56 pts)
205 lb x 1 reps (+58 pts)
All sets/reps POR and paused.

Barbell Incline Bench Press:
105 lb x 10 reps (+65 pts)
105 lb x 10 reps (+65 pts)
105 lb x 10 reps (+65 pts)
105 lb x 10 reps (+65 pts)
105 lb x 10 reps (+65 pts)

Pendlay Row:
165 lb x 5 reps (+60 pts)
165 lb x 5 reps (+60 pts)
160 lb x 5 reps (+58 pts)
160 lb x 5 reps (+58 pts)
160 lb x 5 reps (+58 pts)

One-Arm Barbell Corner Row:
75 lb x 10 reps (+49 pts)
75 lb x 10 reps (+49 pts)
70 lb x 10 reps (+47 pts)
Meadows Rows. Does not count weight of bar.
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Old 03-20-2013, 06:47 AM   #3474
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As always, Pops is spot on. Another cheap and popular flat shoe amongst lifters is Chuck Taylors.

Also this video has become gospel is weightlifter hand care. I got the bag balm and the little file thingy that he uses and it's a great combination for taking care of calluses.

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Old 03-20-2013, 08:37 AM   #3475
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Barbell Bench Press:
135 lb x 12 reps (+79 pts)
205 lb x 8 reps (+120 pts)
225 lb x 5 reps (+121 pts)
225 lb x 5 reps (+121 pts)

Barbell Incline Bench Press:
185 lb x 6 reps (+100 pts)
185 lb x 6 reps (+100 pts)
185 lb x 6 reps (+100 pts)

Standing Barbell Shoulder Press (OHP):
115 lb x 7 reps (+87 pts)
135 lb x 5 reps (+90 pts)
135 lb x 5 reps (+90 pts)
135 lb x 5 reps (+90 pts)

Dumbbell Side Lateral Raise:
30 lb x 7 reps (+36 pts)
30 lb x 7 reps (+36 pts)
30 lb x 7 reps (+36 pts)
30 lb x 7 reps (+36 pts)

Machine Chest Fly (Pec Deck):
170 lb x 6 reps (+22 pts)
170 lb x 6 reps (+22 pts)
170 lb x 6 reps (+22 pts)
170 lb x 6 reps (+22 pts)
Triceps Pushdown - Rope Attachment:
140 lb x 7 reps (+18 pts)
140 lb x 7 reps (+18 pts)
140 lb x 7 reps (+18 pts)
140 lb x 7 reps (+18 pts)

Close-Grip Barbell Bench Press:
135 lb x 12 reps (+79 pts)
135 lb x 12 reps (+79 pts)
135 lb x 12 reps (+79 pts)
135 lb x 12 reps (+79 pts)

bw = 161lbs

There was a line to curl in the squat rack last night. Wasn't even leg day and this still bothers me.
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