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HenkIcon...16-02-2014 @ 23:07 
Member 5095, 781 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Sun 16 Feb Strict press

Bar x 5
40 x 5
50 x 5
55 x 5
60 x 4

Am trying to fit some pressing into my routine, perhaps with a second squat session. This week I just eased into it (though it was heavy at the end).

Yesterday I did some glute work from Supple Leopard, along with some hip mobilisation - it certainly helped me get my knees further out and get to full depth. I was going to do some more today but my hips are a little sore. I've also been doing slow bodyweight box squats in an attempt to keep my shins more vertical (and find out where I'm weak).
HenkIcon...17-02-2014 @ 21:29 
Member 5095, 781 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Post Edited: 19.02.2014 @ 21:06 PM by Henk
Mon 17 Feb - Squat

Warm up 5 mins on bike

BW x 10
Bar x 8
40 x 5
60 x 5
85 x 3
110 x 3

Belt
120 x 5
125 x 5
130 x 5

105 x 10

First session since my leg flexibility work. Did today's sets with my feet much nearer to parallel. I think I am getting better at pushing my knees out, but depth is iffy (I feel I bottom out though) and my shins look too far forward. Also looks like I round a bit at the bottom (which may be because my back is in the wrong position at the top?).

Any advice welcome - 125 and 130 sets below (from slightly different angles):





HenkIcon...19-02-2014 @ 21:04 
Member 5095, 781 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Post Edited: 19.02.2014 @ 21:07 PM by Henk
Wed 19 Feb - Bench

Warm up bike 5 mins

T&G
Bar x 10
40 x 8
60 x 5
85 x 3
110 x 3

125 x 3
Belt
125 x 3
125 x 3
125 x 3

105 x 7

Tabata

Added 2.5Kg on work sets from last week and still made 4 sets. The last rep of set 4 was a grinder (messed up my breathing just before it) so didn't go for a fifth set. Increased weight on the last 2 warm up sets too, so that the working weight wasn't so much of a jump.

Haven't benched in a belt before, but felt I was flexing a little on the first set - seemed to help me keep tight so I'll probably use it again.

Overall very pleased with the session, am liking triples and will stick with them until I stop seeing progress.

Think I may have worked out my main issue on squats too - I can't get my knees out wide enough. Did some glute and adductor work yesterday, and saw a good improvement which allowed me to keep my shins more vertical - my legs are stiff today though.
shanejerIcon...19-02-2014 @ 21:56 
Member 1307, 14148 posts
SQ 340, BP 210, DL 350
900.0 kgs @ 99kgs UnEq
Knees tracking over your toe is not a bad thing

Open hips up but work ankle mobility this is usually the biggest issue. Remember to load the stretch as you can't properly stretch a tendon without load. (Use a band)

Your shoulder flexibility is probably tricep and lat and external rotation issues .. You can also stretch with a band !

On the squat push chest up and shoulder blades tight ... Also core needs to be tighter ... I'd descend a little slower like a coiled spring ready to explode once at depth . Don't worry to much about feet pointing out slightly.

Also I'd do this when starting out squatting . Treat as 2 exercises

Paused squat

Squat

Warm up and hit some sets paused , 3 seconds in the hole. Sometimes more ... Learn to love sitting there. Play with stance should be comfortable in there . Your favorite place

Then warm up again for normal squats

(Just my opinions)

x
HenkIcon...20-02-2014 @ 22:32 
Member 5095, 781 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
shanejer said:Knees tracking over your toe is not a bad thing

Open hips up but work ankle mobility this is usually the biggest issue. Remember to load the stretch as you can't properly stretch a tendon without load. (Use a band)

Your shoulder flexibility is probably tricep and lat and external rotation issues .. You can also stretch with a band !

On the squat push chest up and shoulder blades tight ... Also core needs to be tighter ... I'd descend a little slower like a coiled spring ready to explode once at depth . Don't worry to much about feet pointing out slightly.

Also I'd do this when starting out squatting . Treat as 2 exercises

Paused squat

Squat

Warm up and hit some sets paused , 3 seconds in the hole. Sometimes more ... Learn to love sitting there. Play with stance should be comfortable in there . Your favorite place

Then warm up again for normal squats

(Just my opinions)

x


Thanks.

I've just bought a band, so will try the mobility stuff with it.

I'll also try slower squats and a pause - I think I'm just trying to get through them as quick as I can as I haven't started enjoying them. Right now the hole is my least favourite place...
HenkIcon...21-02-2014 @ 22:49 
Member 5095, 781 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 21 Feb - Deadlift

Warm up on bike

No belt, double overhand
Bar x 10
60 x 6
100 x 3
120 x 3

Shoes off, belt
140 x 3

Straps
160 x 3
172.5 x 3
172.5 x 3
172.5 x 3

No straps
150 x 5

Managed 3 sets of 3 at working weight today, last rep of set 3 was a grinder but made it. Did a heavier back off set at the end, grip was failing but is improving.

Overall a good little session.
HenkIcon...23-02-2014 @ 21:01 
Member 5095, 781 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Sun 23 Feb Strict press

Bar x 5
40 x 5

Belt
60 x 5
60 x 5
60 x 5
65 x 5

After 3 sets at 60 I realised I could have gone heavier - will go for 3 sets at 65 next time,

Will probably do this session on a Saturday normally, and include some squats, but had chiropractic on Friday evening and was a bit sore yesterday. Alternatively I could do presses after bench and squats after deads, not sure which format is best.
HenkIcon...25-02-2014 @ 21:47 
Member 5095, 781 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Tue 25 Feb - Squat

BW x 10

Paused, 2-3 seconds
BW x 10
Bar x 5
40 x 5
60 x 5
80 x 5
Belt
100 x 5

No pause from here
100 x 5
110 x 5
120 x 5
130 x 1
140 x 1
145 x 1
150 x 1 (PB)

This was a delayed Monday session, as I had some more FST last night (focussing on hips, adductors, hamstrings and back).

My adductors were sore today, so I used a less that shoulder width stance - with that I could still get my knees out (feet were around 10 degrees). The FST has helped a lot with depth, so I think I was a little lower than I need to be.

I took Shanejer's advice and introduced paused sets - sitting in the hole with better flexibility improved my confidence a bit, and didn't feel as bad as I thought it would. I also descended slowly on all sets.

I was so happy with form (compared to recently) that I tried some heavier singles - I could have managed a bit more but didn't want to push it too hard too soon. I can't remember going that heavy before so I'm putting it down as a PB.
HenkIcon...26-02-2014 @ 21:52 
Member 5095, 781 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 26 Feb - Bench

Warm up bike 5 mins

T&G
Bar x 10
40 x 8
60 x 5
80 x 3
100 x 3

Belt
112.5 x 3

127.5 x 3
127.5 x 3
127.5 x 3

105 x 8f9

Added an extra warm up set in this week. Increased working sets by 2.5Kg - only made 3 sets (4 last week), last rep on set 3 was very slow and arse came off bench very slightly. Touched a little lower down chest today, felt like I was using more chest and less shoulders off the chest. Managed an extra rep on the back off set - stupidly went for another and failed 2-3 inches from lockout, really strained trying to complete it. Was thinking about reduced volume with one less working set, should probably have just done 2 back off sets at lower reps.

Overall happy, especially as I squatted only yesterday and back was a little tight.
HenkIcon...28-02-2014 @ 21:45 
Member 5095, 781 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 28 Feb - Deadlift

Warm up on bike

No belt, double overhand
Bar x 10
60 x 6
100 x 3
120 x 3

Shoes off, belt
140 x 3

Straps
160 x 3

175 x 3
175 x 2f3

No straps
155 x 5

Added 2.5Kg from last week but it was a bit optimistic. Missed the last rep on the second set, got it stuck under my kneecaps somehow. Everything felt heavy tonight, and technique felt a little off, felt like I was using my back more.

Did a heavier back off set at the end to make up for only doing 2 work sets.

Had intended doing some light paused squats afterwards, but was knackered so didn't.
HenkIcon...04-03-2014 @ 20:42 
Member 5095, 781 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Tue 4 Mar - Squat

BW x 10

Paused, 2-3 seconds
BW x 10
Bar x 5
40 x 5
60 x 5
80 x 3
100 x 3

No pause from here
Belt
120 x 3

130 x 5
130 x 5
130 x 5

Shoes off
110 x 7

Delayed Monday session again after another FST session.

Tried some walking shoes today, with a firmer sole than my trainers. Going to buy some squat shoes, but can't decide between a small heel and flat - am thinking flat will help with keeping shins more vertical. Did my last set barefoot to see what that felt like - seemed more stable, need to video form really.

Started with paused sets again, which is really helping. Depth was well below parallel again. Went for 3 sets of 5 at 130 and made the reps - remembered to sit back and drive from the hips on sets 2 and 3 which improved things.

Overall a good session, will increase next week.
HenkIcon...05-03-2014 @ 22:55 
Member 5095, 781 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 5 Mar - Bench

Warm up bike 5 mins

T&G
Bar x 10
40 x 8
60 x 5
80 x 3
100 x 2

Belt
115 x 2

130 x 3
130 x 3
135 x 1 (PB)
135 x 1
135 x 1

115 x 5

Added 2.5 Kg from last week. Last rep of set 2 was very hard, wouldn't have made 3 reps on set 3. Couldn't decide between reducing weight and making 3 reps, or increasing weight and doing more sets - vanity got in the way and went for the increase. Managed 3 singles, second and third were better than the first as form was better.

Increased weight on back off set, made target of 5 reps but strangely felt most of it in the tops of my shoulders (which are a bit sore now).

Overall a good session, singles were just above my previous 1RM.
HenkIcon...07-03-2014 @ 23:06 
Member 5095, 781 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 7 Mar - Deadlift

No belt, double overhand
Bar x 10
60 x 6
100 x 5
120 x 3

Shoes off, belt
140 x 3
160 x 3
150 x 5

Lighter session today, feeling a bit beaten up and have been pushing deads a bit hard lately anyway. Just did warmups and back off. Did everything DOH without straps.

Adjusted form a little, think I've been a little too close to bar, so backed off a small amount and got more leg drive in.
HenkIcon...10-03-2014 @ 23:42 
Member 5095, 781 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 10 Mar - Squat

BW x 10

Paused, 2-3 seconds
BW x 10
Bar x 5
40 x 5
60 x 5
80 x 3
100 x 3

No pause from here
120 x 3

Belt
135 x 5
135 x 5
135 x 5

Technique still improving, seem to be getting more drive from hips. Meant to use belt from 120 but forgot. Will stick at 3 sets of 5 whilst I'm able to increase weight.

Found it hard to recover breathing after work sets, seemed OK during them.
HenkIcon...13-03-2014 @ 22:33 
Member 5095, 781 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Post Edited: 13.03.2014 @ 22:36 PM by Henk
Thu 13 Mar - Bench

Warm up bike 4 mins

T&G
Bar x 10
40 x 8
60 x 5
80 x 3
100 x 1

Belt
120 x 1
130 x 1

140 x 1 (PB)
137.5 x 1
135 x 1

120 x 2

Delayed Wed session as I was working away. Trained a bit later than usual too.

Moved up to singles as I think I've come to the end of improvements on triples. Did intend doing more sets, but went too high to start off (seemed like a nice round number) - reduced weight twice but the two sets after the PB were just as hard and slow as that one. By the back off set I had nothing left.

Video of 140 below, probably the ugliest rep ever but I'm claiming it (think my arse was still in contact) Grin

Need to decide whether to stay on singles for a few sessions or go back to 5's.

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