Mouser learns to squat properly
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| Mouser |  | Mouser learns to squat properly | 21-07-2008 @ 17:47 |
 Member 351, 107 posts SQ 190, BP 180, DL 255625.0 kgs @ 95kgs UnEq | First of all hi there. I know quite a few of you already from MT, but for those who don't know me here's a brief run down: I first began lifting weights in the summer of 2003 as part of my rowing training, mostly leg press, bench press, rows and abs. I did deadlift once, pulling 165 for 1 rep as my best. I then didn't do much for about a year as I was cutting my weight down from 78 to sub-70 kg for rowing. After that I began bulking up again and added some weight training back in, but in a fairly unstructured way. This carried on for a couple of years until I got my own weights and a rack in 2007, rapidly followed by more weights as I comfortably repped the lot on deadlift. Tried again for a 1RM then and pulled 200, followed next session by 220. I did a run through of Bill Starr's 5*5 routine until the end of December last year which lifted my squat from insignificant to piddling. Since then I've focussed mostly on squatting and benching, but got hit hard by illness recently which dropped my bodyweight from 93 to 84 kg. I'm now up to 86-87 and trying to put on more gradually. My squat has now achieved the rank of okay, but that's on a good day with a favourable wind and a lot of effort. Deadlift is going up nicely due to my legs getting stronger, but I don't train for it often. Bench has been pretty much static, and dropped a lot when I was ill. Targets are to reach a 600 kg total, squat 200 kg, deadlift 260 kg, bench 160 kg... hopefully by the end of the year. I'd like to try for a comp sometime, not really bothered by drug free/untested and will probably compete raw (possibly wraps, belt) irrespective of the competition. I'm still trying to improve my technique though, so a bit of training with Phil, and possibly attending the Kendrick Classic if I'm available on the day. Anyway... training today at Cheetas in Brighton with Phil Klidaras, helping out with knee wraps and motivation while he teaches me how to squat more than a pre-pubescent girl. Excuses first [:'(] I'd only had a bowl of muesli and a rock cake beforehand. I'd had to jog to the local village (2 miles) to get on to public transport and another mile or so when I got to the train station to get to the gym. The weights there seemed a little bit heavier than mine at home. I'm pathetic at squats (oh sorry... did I already mention that?) Squats 5 * 20 5 * 60 5 * 100 5 * 140 - Shouldn't have gone for the last rep, it left me knackered 3 * 140 3 * 140 3 * 140 - With wraps - not too bad, but cut into the back of my legs a bit. Have to get them tighter next time 2 * 140 - Failed the third 3 * 100 - Box squats 1 * 100 - Technique Deadlift 5 * 60 5 * 100 5 * 140 5 * 180 - Tough as I couldn't get any leg drive going so this was pretty much straight legged 1 * 210 - Rounded back anyone? 1 * 220 - Don't feel I could have managed much more today, but my grip was fine whereas I struggle a lot at 250, so I could definitely lift a lot more. Back was in better shape though. Leg Press Needed a bit more leg-only work 10 * 3P - (3 25 kg plates per side, compressed until my back started lifting off so a big ROM) 10 * 4P - Not much rest before these 10 * 4P Result so far is that I need to bring my elbows much further forwards when squatting and get some solid-soled shoes.  | ||
| Titch | | ... | 21-07-2008 @ 18:34 |
 One Sexy MoFo Member 101, 2470 posts | Is that the first time you've done deads after squatting? | ||
| Titch | | ... | 21-07-2008 @ 18:35 |
One Sexy MoFo Member 101, 2470 posts | P.S. No one reads intros that long. | ||
| Cuddles | | ... | 21-07-2008 @ 18:39 |
 Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280620.0 kgs @ 99kgs UnEq Administrator | Welcome aboard mate. Good to see your log here. Good luck with your goals! | ||
| Mouser | | ... | 21-07-2008 @ 19:24 |
Member 351, 107 posts SQ 190, BP 180, DL 255625.0 kgs @ 95kgs UnEq | Titch said: Is that the first time you've done deads after squatting? I did some deadlifting after light squatting as part of the 5*5 training, but never after heavy squatting. My legs just didn't seem to have any gas left today after squats. | ||
| IainKendrick | | ... | 21-07-2008 @ 20:46 |
 some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | Good stuff Mouser! | ||
| Lurkio | | ... | 21-07-2008 @ 20:58 |
 as deep as his fat little body will allow Member 265, 4173 posts SQ 222.5, BP 142.5, DL 235600.0 kgs @ 108kgs UnEq | Hello Mouser. | ||
| Rick | | ... | 21-07-2008 @ 21:17 |
 I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Welcome aboard! When I first started deadlifting after squats it seemed very difficult, but you do get used to it. | ||
| PhilKlidaras | | ... | 22-07-2008 @ 07:33 |
Cut him some slack, he is an american Member 311, 1751 posts | alright mate... good log.... like the other powerlifters on here say...deads after SQ can be a wee bit rough, but the reasons i do it are so i get used to the fatigue i will defo feel in a meet and so i can let my back have the extra rest...power cleans the like don't hit me anywhere near as hard as the those two lifts. be good to see you down at Cheetahs again, or maybe we can meet up with Iain and get some training in, followed by KFC and Guiness, haha | ||
| IainKendrick | | ... | 22-07-2008 @ 10:06 |
some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | some training in, followed by KFC and Guiness, haha Modus operandum of the Gods! | ||
| MattGriff | | ... | 22-07-2008 @ 10:10 |
 Member 194, 3976 posts | I like this log, he hardly even mentioned the bench press | ||
| Martin1956 | | ... | 22-07-2008 @ 10:25 |
 Old Age Presser Member 75, 7734 posts SQ 0, BP 200, DL 200400.0 kgs @ 105kgs Eq | Welcome. What do you bench? | ||
| Mouser | | ... | 22-07-2008 @ 13:31 |
Member 351, 107 posts SQ 190, BP 180, DL 255625.0 kgs @ 95kgs UnEq | Hi all  I do train bench, but I'm quite good at that and at deadlifting, so squats are what I put the most effort into improving. I tend to alternate between volume and strength sessions so a 20 rep squat set might be my entire workout one day (as far as what I record, I'll do some rotator cuff work or similar too). I managed to lift my squat 1RM from 170 to 185 recently just by improving technique, but it's still rubbish and I use my back far too much to heft it up, resulting in it rolling even further up my back. Perhaps I can take my phone training with me next time and get Phil to record a set for your amusement  | ||
| MattGriff | | ... | 22-07-2008 @ 13:34 |
Member 194, 3976 posts | Don't be tempted to answer Martin, he grooms lifters and turns them plastic. Bench Press = more evil than a woman scorned | ||
| just_t | | ... | 22-07-2008 @ 16:48 |
 Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | hey hey! nice one for starting a log. your squat reps/max are like carls dead to max! haha | ||