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The Road To a 500K Total @ 75K UE

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paul_richardsIcon...17-06-2008 @ 13:15 
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I personally prefer the stiffest possible.
Member 158, 3110 posts
SQ 170, BP 107.5, DL 222.5
500.0 kgs @ 67.4kgs UnEq		carlos: advise absorbed, I will try and include PP after bench and I'll see what happens

jaako: yeah lower body seems to carry more muscle, but also more fat. Do you knees come forward like mine, or do you manage to keep your lower leg near vertical. The lower diameter plates are really good as when I come to deadlift a normal height bar it feels like half (slight exageration!) the lift is done. I have personally never got on with SDLs.

page 24 has my BDFPA British lifts on it

Paul
MattGriffIcon...17-06-2008 @ 13:20 
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Member 194, 3976 posts
paul_richards said:
see the vid on page 16, my stance is quite narrow


Quite narrow!!!!

I can't even get my legs that close together!
All that hammy work then you negate them with a narrow stance -shame on you!

Best hammie work = Box Squats (wider the better), Stiff legs and good mornings GHR are also good but most places ain't got a machine for em.
paul_richardsIcon...17-06-2008 @ 13:24 
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I personally prefer the stiffest possible.
Member 158, 3110 posts
SQ 170, BP 107.5, DL 222.5
500.0 kgs @ 67.4kgs UnEq
MattGriff said:
paul_richards said:
see the vid on page 16, my stance is quite narrow


Quite narrow!!!!

I can't even get my legs that close together!
All that hammy work then you negate them with a narrow stance -shame on you!

Best hammie work = Box Squats (wider the better), Stiff legs and good mornings GHR are also good but most places ain't got a machine for em.


I have actually widened my stance a little now, if i go really wide I just cant lift as much and I find it hard to make depth without snapping something in my groin. With the slightly wider stance I am trying to keep my lower leg more vertical.
RickIcon...17-06-2008 @ 19:50 
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I am a bench-only guy
Member 3, 10067 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Paul, the advice I was given was to push it out a little (just an inch or so) every month or two. This has got me to a fairly respectable (but not extreme) stance without any real trauma and has definitely improved my squat a lot.

Now I just need to get a better bar position...
TitchIcon...17-06-2008 @ 20:41 
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One Sexy MoFo
Member 101, 2470 posts
Paul you flapjack munching Smurf, what day are you in Brum next weekend? Sat or Sun?
JaakoIcon...17-06-2008 @ 23:50 
Mr. Abb.
Member 239, 581 posts
SQ 172.5, BP 100, DL 212.5
485.0 kgs @ 74.1kgs UnEq		I found below paralell box squats good to increase my hip flexibility and starting drive when squatting wide.

Think you'll have to change to flat shoes for the wide squatting though as you might also want to start "spreading the floor" which might be awkward in shoes with a slight heel on them.
paul_richardsIcon...18-06-2008 @ 12:51 
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I personally prefer the stiffest possible.
Member 158, 3110 posts
SQ 170, BP 107.5, DL 222.5
500.0 kgs @ 67.4kgs UnEq
Titch said:
Paul you flapjack munching Smurf, what day are you in Brum next weekend? Sat or Sun?


how many have you had, I dont have a clue what you are on about.
paul_richardsIcon...18-06-2008 @ 12:54 
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I personally prefer the stiffest possible.
Member 158, 3110 posts
SQ 170, BP 107.5, DL 222.5
500.0 kgs @ 67.4kgs UnEq		jaako; how come you are going back to narrow stance then ?
TitchIcon...18-06-2008 @ 14:30 
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One Sexy MoFo
Member 101, 2470 posts
paul_richards said:
Titch said:
Paul you flapjack munching Smurf, what day are you in Brum next weekend? Sat or Sun?


how many have you had, I dont have a clue what you are on about.

I thought you were competing in the BWLA British at the end of the month?
paul_richardsIcon...18-06-2008 @ 14:34 
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I personally prefer the stiffest possible.
Member 158, 3110 posts
SQ 170, BP 107.5, DL 222.5
500.0 kgs @ 67.4kgs UnEq
Titch said:
paul_richards said:
Titch said:
Paul you flapjack munching Smurf, what day are you in Brum next weekend? Sat or Sun?


how many have you had, I dont have a clue what you are on about.

I thought you were competing in the BWLA British at the end of the month?


not qualified, qualifier is 480k, also its in northumberland and to be honest I cant really afford it (even if I had of qualified).
TitchIcon...18-06-2008 @ 14:39 
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One Sexy MoFo
Member 101, 2470 posts
Post Edited: 18.06.2008 @ 14:39 PM by Titch
Oh right. Sorry about that mate - for some reason I thought you were going up next weekend to lift!

I should read your journal more thoroughly.Wink
JaakoIcon...18-06-2008 @ 17:07 
Mr. Abb.
Member 239, 581 posts
SQ 172.5, BP 100, DL 212.5
485.0 kgs @ 74.1kgs UnEq
paul_richards said:
jaako; how come you are going back to narrow stance then ?


Didn't plan on doing it but decided to try out squatting in OL shoes as I heard it had helped a lot of unequipped squatters. Got a pair and they felt real good and over time I found I'm much stronger in a more narrow stance. As I said my quads and glutes are much more developed than my hamstrings so i think this is why I'm stronger in a narrow stance.

Basically I've added about 20kg (from 145'ish to 165kg) to my squat since I got my shoes in March.
JaakoIcon...18-06-2008 @ 17:15 
Mr. Abb.
Member 239, 581 posts
SQ 172.5, BP 100, DL 212.5
485.0 kgs @ 74.1kgs UnEq		Also my imporession (which is fairly limited) is that good enepuipped squatters seem to squat narrower and the wide stance squatting is more favourable once you start using suits as you can get more tension in to the suit with a wider stance. So the wide stance advices seem to come more from equipped lifters than unequipped, as I guess they have seen improvements to the weights equipped when going wider but might not be true for unequipped that rely more on glute and quad strength out of the hole.
paul_richardsIcon...18-06-2008 @ 17:32 
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I personally prefer the stiffest possible.
Member 158, 3110 posts
SQ 170, BP 107.5, DL 222.5
500.0 kgs @ 67.4kgs UnEq		i was under the impression that narrow = quads, and wide = glute/hams ???
RickIcon...18-06-2008 @ 21:38 
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I am a bench-only guy
Member 3, 10067 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
For what it's worth we (PL, not OL) pretty much all squat medium-wide or wider (by BWLA standards) at Adders and we all have at least some heel on our shoes.

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