Scroll up cha imo

Push the air into your gut instead of your chest. I think its called the valsalva maneuver or something like that.

No, you're doing it right.

Rip is a douche imo, he says squat about how to take a big breath in the book/on the boards. It's possible other people naturally suck it into the gut instead of the chest, I sure don't.

breath deeply and try to suck your stomach in. it can't happen. the combination of lungs full of air and flexing the abs makes your stomach hard/tight.

halfslant i doubt you extend your abs by my definition. does your stomach look like a beach ball or a pregnant belly? that is extending abs and seriously by definition it means they are not flexed. i really doubt you want to squat without your abs flexed. anyone who tries to push his abs into his belt doesn't maintain that position when he starts to squat. your brain will say lol wtf dude and it will make you contract your abs.

cha, you find nothing lol about what you just wrote?

"It is pretty simple physics. You widen your base and it makes you more stable & stronger."

nit ITT^


"I learned this lesson firsthand at the 1990 Toledo Hall of Fame powerlifting competition. I'd just tried a 760 squat and got smashed with it. This was my second attempt of the day and I decided to give it another try on the third. I had some doubts because the second attempt wasn't even close. Saying I got smashed is an understatement. The weight stapled me to the floor! I didn't even get out of the bottom of the lift. This weight was a 20 pound personal record for which I had spent the last four months training.

I didn't understand what the problem was or how to fix it. On the third attempt, while I was getting wrapped, Louie Simmons walked up to me and told me to get my abdominals tight. I had no idea what he was talking about at the time, but would within the next few minutes. As I got under the weight I realized Louie was the spotter behind me. (No pressure there, huh?) As I got set under the bar he told me to expand and push my belly into the belt. Now I understood what he was talking about. I was always told to flex my abs, but never to expand and push out.

As I set the bar up, I noticed that I had never felt so tight and stable. Once set, I locked in my back and began the squat. I kept my belly pushed into the belt and blasted the weight up! I had just smoked a weight that stapled me to the floor moments earlier all because I learned how to use my abdominals! In my opinion, this concept is one of the most misunderstood in the sport of powerlifting today. Many lifters don't know how to use their core to set up a squat. Some do nothing at all while others are trying to suck their stomachs in. This is probably fine for those who strive to squat 400 pounds, but if you're looking to squat maximal weights in the 700 to 900 range, you'd better learn how to use your core. "

http://www.t-nation.com/free_online_...om_head_to_toe

2010-10-07


Squat
2x5x80 kg
1x2x100 kg

Recovery. Tested sucking air into my diaphragm instead of chest only. Sort of hard to set the lumbar properly doing this, but got the hang of it eventually. Did a double with 100 to test, felt easier. There is definitely a difference in breathing technique here, and pushing the air down expands the belly a bit more against the belt. I was very aware of not doing the beach ball thing like miles said but keep lumbar extension. So difference isn't huge in waist circumference, but it's there.


Press
1x4x56 kg (123 lbs, +1 kg)
1x5x55 kg
1x5x56 kg

First set was hard, so dropped down. Second set was way easier, I used a closer grip than I usually do. Moved up again on the last set and lo and behold, it went up fairly easily. Guess I've been donking it on the form.


Kroc Rows
25x22 kg (48 lbs) each arm

Not sure how to progress on these. I've increased by two reps each time so far. Wendler says 20-40 reps in his book, so I dunno. Sick pump.


My wrist is still bothering me a fair bit, sigh. Don't think I can PC for a while


ETA: considering going up to 3.5k calories for 3 weeks or so (i.e. how long I anticipate being able to do PPAN without eating like a horse). Want to keep BF % under 17-18 (at 14-15 now), so unsure.

2010-10-09


Squat
3x5x105 kg (231 lbs, +2.5 kg)

Not gonna lie, the last set and particularly last rep was hard as hell.

I read the article cha linked a bit more closely, and noticed this passage: So you first push your belly out, then take a big breath and push it down, and then tighten the abs/back. This will naturally lead to the gut moving in a bit again of course.

Anyway, tried this and it definitely felt better and more stable out of the bottom. Am I the only one who thinks squats are easier with a solid gut than without one?


Bench Press
3x5x72.5 kg (160 lbs, +2.5 kg)

Back to where my work set was at the end of the cut. Gonna microload from here on out.


Chins
5,4

Eh, lol. Totally smoked after the squat and BP, had to rush a bit since the gym was closing. Gonna GTG these tomorrow, decided to do


Kroc Rows
24/26x22 kg

instead.

Some weighted planks with too much weight (10 kg plate was gone and didn't bother finding another one) to finish up.

Think I'm gonna eat 3.5k cals/day for a few weeks to try to eek out some more progress on PPAN.

How long are you planning on gaining/eating at a surplus for?

Try to do something like put on muscle/weight until Feb or so and then do another cut?

Yeah, that's about the plan.

2010-10-12


Squat
3x5x106.5 kg (234 lbs, +5)

First 3 reps of all sets were awesome. Last rep on all sets were grindy, particularly last one, including lame knee cave. Still, pretty satisfied.


Press
3x5x57.5 kg (126 lbs, +3)

Smoked it, and felt awesome.


Deadlift
1x5x120 kg (264 lbs, +10)

Used straps for the first time, shoulder felt fine after.


Step-Ups
2x10x12 kg each leg


Most awesomest workout in a long while. Sleeping 9 hours and eating a bunch "probably" helped.


ETA: in case it wasn't clear, it was...awesome.

Good job Mr. Soul, but I don't see any wrists curls in your routine. Where's the vanity?

Will be adding them when I switch to 5/3/1. Thinking of swapping out squat day with curl day.

2010-10-14


Chins
7, 5, 5

Hm. Apparently not GTGing these makes me suck at them again. Down from 8, 7, 7 at my best.


Bench Press
2x5x75 kg (165 lbs, +5)
1x4x75 kg

Had planned to microload, but felt pretty hot and stuff so went for it. Soooo close.


Squat
2x5x90 kg

Recovery. Brother filmed since I suspected shady depth, which was confirmed. Strange how form can creep without checking it regularly. Anyway, went deeper on 2nd set and not surprisingly felt way better.


Back Extensions
3x10x25 kg


Think I'm gonna move straight to 5/3/1 after PPAN is done actually. Would be fun to do other stuff besides the big compounds that TM entails. I have no real need of the added strength so that isn't a major concern either. I also want to add conditioning stuff (hill sprints, complexes) after a couple of months.

2010-10-16


Squat
Huge bag of fail.


Press
3x5x58.5 kg (129 lbs, +2)

Big boi plate next time.


Deadlift
1x5x125 kg (275 lbs, +10)

Form was a bit shady on last two reps. Switched DLs to Saturday to get the two day break.


Weighted plank
3x10 kg for ~55 secs

Increasing your squats takes such a large amount of work+diet, especially when you aren't in a race and not consuming tons of calories. I'm not saying it's lol hard, but it def takes hard work and effort.

Do you think there is anything to be said for maintaining squat strength while trying to increase other lifts?

If you are only eating at a moderate surplus, and you aren't concerned about squatting 4 plates for reps as soon as possible, this seems like something that might be somewhat of a good idea.

Or even something like, just plain slower progress on squats.

Or am I thinking about this incorrectly and it's hugely advantageous to other goals (bench increase, aesthetics, etc) to increase your squat as much as possible?

The fail is mostly form-related now. I've ****ed around with the squat so much unlearning bad motor pathways is a bitch. Plus my body (long torso, short legs) fights me as well.

I'm currently eating 3.5k or so, maintenance 2700. I'd like to get to 120 kg on the squats doing PPAN, we'll see.

And yeah, it's definitely not a big deal to me to increase the squat a lot. I doubt it will help my bench much either, and to be frank I don't particularly want much bigger thighs. Looking forward to only squatting once a week on 5/3/1, heh.

ZOMG. I didn't realize 5/3/1 was squatting only once a week.

Not that I am hate squatting.

I am just to the point where I feel like

Squatting 240x5x5

is far more satisfactory than

Squatting 265x1x5

Which is the volume/intensity days on TM. I would rather squat 250x3x5 2/3 times a week then struggle with the weight and struggle with my form on a max effort day.

Same with bench. Benching 180x5x5 seems way more fun to me than 1 heavy set, so there must be a compromise in there. I dunno, especially for vanity goals.

And yeah, lol bigger thighs.

But I'll just stick to what I'm doing until the end of the year and re-evaluate. I'm sure it will all be fine.

Also, I think you should take a picture of yourself (no ****)every day on your next cut and make an animation of getting teh sectsie

Hehe. I guess what I hate the most about squatting on PPAN is working so close to failure. And form sucking. I love squats when form is good.

I like the volume of the assistance stuff on 5/3/1. 3-5 sets, 8-12 reps. Yeaahhh buddy.

Your plan seems fine for now, re-evaluating at end of year sounds good.

No **** eh? lol. Good idea though, but once a week is enough.

2010-10-19


Squat
5 gazillion sets of triples with 90 kg + some 110 kg etc

Probably took me an hour or so.

Boring self-analysis ahead:



Bench Press
3x5x75 kg (165 lbs, +0)

No spotter, but satisfied enough I got these.

Kroc Rows
24 x 24 kg each side (+2 kg, -1 rep)

I really, really like these. Grip is close to failing for left hand, lol. Tiny hands suck.


Back extensions
2x10x25 kg


Totally shot after, almost sick. Even at the low weight the squat volume took its toll.


Will be taking an undesired break of a week now due to work trips + helping a buddy refurbish his house this weekend. I don't really mind too much, lots of small aches all over.

Use straps for the krocs?

I will once they're needed. Hopefully grip strength will develop a bit further to keep up, which is a nice side effect since I strap the DL now.

Wait are you doing LBBS?

And have you messed with HBBS and FS?

I've always done LBBS, never tried HBBS/FS.

Your body type might be more suited for FS/HBBS.

Just thought

Yeah, I thought about it. But I'm too stubborn to quit/switch now.