00Snitch, Jim wishes he never met you (5/3/1 log) - Page 151

I know how much you like breaking down your squat and your movement pattern reminds me of this article I read this morning about goodmorning the back squat. It's written by one of the guys who was also on the WL seminar tours with Ilya and Klokov a few years back.

http://yashathoughts.com/dont-good-m...he-back-squat/

Looking at how the distance between your hips and the end of the safety pin changes in ascent/descent comparison, it seems you could benefit from what he suggests (as do I)

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02-09-2017 , 11:34 PM

#3752

Syndr0m

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 7,177

I mean I know you're not a weightlifter so who really cares, but again, I know how much you like breaking down your squat, so thought you'd find this interesting!

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02-09-2017 , 11:39 PM

#3753

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Thanks. I've been aware of it for a while (like forever), just always too lazy to try and fix it. I'll try some of those drills though.

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02-11-2017 , 01:29 PM

#3754

BPA234

veteran

Join Date: Jan 2005 Posts: 3,224

At top before descent, arch your back big like you are doing big BP ...huge breath in while you do.

More so, try rolling your elbows forward on ascent...they probably wont actually move much but just the thought will help you change your overall position. Shoving them back is making/helping/contributing to etc GM.

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02-14-2017 , 11:15 PM

#3755

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Squat: 3x115, 2x130, 1x145
press: 3x50, 3x57, 3x64

Squat was sheit, but on the other hand that is a multi-year pr and also breaks through the three ameritard plate barrier. Probably going to do some kind of reset now anyway (in part to try and cure my squat morning).

I'll come back up using 531 progression and add in some form of "first set last" to give me a bit more volume and a chance to work on technique at sub max weights.

eta: That's actually 6 rounds of 531 for my squat down too. Just with varying levels of compliance and frequency... on the plus side, a few months ago I failed 140kg and today I ground out 145kg. So there has been some movement.

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02-14-2017 , 11:21 PM

#3756

Syndr0m

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 7,177

Good morning Snitch! Nice re-PR!

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02-14-2017 , 11:28 PM

#3757

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Thank you, syn!

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02-14-2017 , 11:34 PM

#3758

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,122

Nice PR, brother!

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02-15-2017 , 01:47 AM

#3759

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Sick grind

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02-15-2017 , 03:53 AM

#3760

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,657

Do work!

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02-15-2017 , 06:26 AM

#3761

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Cheers, bros!

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02-15-2017 , 05:19 PM

#3762

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

If you stand up faster, it wont go so slow

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02-15-2017 , 09:04 PM

#3763

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Quote:

Originally Posted by cha59

If you stand up faster, it wont go so slow

Look. You can't have it both ways. I can't put more f*ckig weight on the bar AND stand up faster.

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02-15-2017 , 09:59 PM

#3764

Syndr0m

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 7,177

Lol good comeback

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02-17-2017 , 07:59 AM

#3765

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

deadlift: 5x125, 3x140, 3x155
bench: 3x75, 3x85, 4x97.5
pullup, db incline press, facepull

Dead was slow as always but felt aight.

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02-17-2017 , 03:31 PM

#3766

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by 00Snitch

Look. You can't have it both ways. I can't put more f*ckig weight on the bar AND stand up faster.

If you get stronger, that wont be a problem.

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02-18-2017 , 01:43 PM

#3767

BPA234

veteran

Join Date: Jan 2005 Posts: 3,224

lol...that;s a good point.

Nice work dude! Love the the grind and how you gutted it out. That came forward a bit too...definitely makes it harder.

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02-18-2017 , 09:41 PM

#3768

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Cheers, bros.

Seems the consensus is: get stronger and get better form.

It's a bold strategy! Let's see if it pays off!

I'll run the reset now, there's reasonable chance in this next cycle I will approach my all time squat pr (which I call 2x155).

I've also changed my increments for 531 from 5kg to 2.5kg from now. So hopefully that will sustain so longer progress.

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02-21-2017 , 11:46 PM

#3769

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

squat: 5x90, 5x102.5, 6x117.5
press: 5x53, 3x60, 2x67.5
squat, press, pull-up, plank

Did 3x5 "first set last" for squats and press. It was aight. Probably the most squat volume I've done in a session for a long time. Also did a fair bit of work at rugby training last night. Tired in the hams and glutes. Bitched out on my amrap set though. Not sure why. Was feeling good. Just hit six and went "meh". Form felt nice tho. Thinking about not pushing my knees and hips back so much coming out of the hole. Will see how it goes as the weight progresses.

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02-22-2017 , 10:50 PM

#3770

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Powerclean:
3x40, 50, 60, 70
3x1x80
1x90
3x3x60

Pushpress:
3x50, 60
3x3x70

Pull-ups

Somewhat happy I can go >1x bw powerclean after having not done it for about a million years.

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02-23-2017 , 10:41 PM

#3771

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

deadlift: 3x110, 3x127.5, 6x144
bench: 5x82.5, 3x92.5, 2x105

So ****ing domsy and fatigued. Extra skwat volume, rugby training, adding PCs back in and push press, bad sleep. I is rekt.

On the other hand, bench inches on.

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02-26-2017 , 11:38 PM

#3772

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

squat: 3x100, 3x110, 6x125
press: 5x47.5, 5x55, 6x62
squat, press, pull-ups

I know it's nothing to be proud of (unless you're in N1H's thread I guess), but I really dominated my 3x5x100 'first set last' skwats this session. First time in a long time I can remember 100 actually feeling light.

eta: Just thought, must be 'cause I'm back on dat 'tine.

Last edited by 00Snitch; 02-26-2017 at 11:46 PM.

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02-27-2017 , 12:24 AM

#3773

Syndr0m

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 7,177

Backoff sets (or whatever you want to call them) always feel amazing after heavy sets. Much easier than during the warmup for sure. One of my best feeling squat sets was a 5x130 backoff after squatting 5x145. They always feel super light and fast.

Which I guess is also simply the idea about doing "over-warmups".