Barut's Death Squad (Squat Contest)

Workout:

Squat:
140 x 5
230 x 5
320 x 5
350 x 1
370 x 1
380 x 1

OH Press: Push Jerks
140 x 8 - strict
190 x 3
230 x 3
260 x 1

Snatch grip DL off of a bumper plate:
140 x 5
230 x 5
320 x 3
320 x 3
 
John Lambert said:
You freakin' 20 rep more than my current max... Glad we're on the same team.
Click to expand...

Honest to God truth - 3 years ago, I wasn't able to squat 335 for a single clean rep.

I was only 10lbs lighter as well.
 
6/1/08 - Sunday - Lower 1

Squat:
365x1 @7
385x1 @8
405x1 @8
425x1x5 @9 (+belt)

Concentric Good Morning (Pin "t"):
185 + 90 chainx5x5 @8

BB Walking Lunge:
132x10+10x3

Decline Weighted Sit-Up:
BW+45x12x3

Sledge Swing:
10lb hammer x 100 swings (50 left + 50 right)


Squats felt great. The last 3 reps of 425 got easier because it's been so long since I've strapped on the Inzer it took some time to get used to. I just did SLDL and front squat last Thursday, so I worked in with some other guys on concentric good morning then did some lunges to take it a little easy on the assistance work today.
 
damn Donut nice job....but can u give the rest of us a little break and do some leg extensions or something?...
 
Sunday

Squat:
90(198) x 10
110(242) x 6
130(286) x 5
*belt
150(330) x 5 x 6

Bench press pause:
70(154) x 10
90(198) x 8
110(242) x 2 x 6 had nothing in me today

SOHP:
50(110) x 8 4btn
70(154) x 5
80(176) x 4 leaning back to much for my liking

*This kg/lb conversion for you guys makes my head hurt...

LOTS of stretching throughout the workout had, in combination with squatting, sapped all my energy for bench. I am so out of shape.
Good training, if I only survive next 2 weeks...
*Do wrist leveraging BEFORE each pressing.
 
Warmup

Squat (ATG up until 355 and on)
BWx10
135x5
225x5x2
315x3
335x3
355x3
365x2
225x20

The 365 felt rough, but I blame my partying ways of this weekend. Getting my training back on track now though.

Good Morning! (Very Strict)
135x5
185x5
205x5
225x5
 
Donut62 said:
6/1/08 - Sunday - Lower 1

Squat:
365x1 @7
385x1 @8
405x1 @8
425x1x5 @9 (+belt)

Concentric Good Morning (Pin "t"):
185 + 90 chainx5x5 @8
Click to expand...

Forgive me, but what do the "@7, @8, @9" symbols mean after your sets?

Hell,

How are you doing your GMs? I've always been an advocate of keeping your legs stiff, while you lower your upper body so that your back is parallel with the ground. However, it seems that you can do more weight your way, so I would hear it.
 
I keep my legs as stiff as possible, though as the weight goes up, I have a slight bend in my knees. I find that keeping just a very slight bend in my knees allows me to go up a bit in weight without really taking too much away from the lift. When I used to just try to throw a ton of weight on there, I would end up bending my knees a whole hell of a lot. So now, I keep them slightly bent (I'd call the inside angle something like 165 degrees) and go down as deep as I can. I set the safety bars in the power rack to where the bar will touch the bars when I go down to parallel (or probably just above parallel) and descend until I touch the bars and then fire back up. I've had some pretty good success having this translate into firing my glutes from the bottom of the squat all the way to the top (which was a big problem of mine for a while). I'll try to remember to bring my camera with me next time I do GMs and take a video of what I do.

And my very strict comment on my GMs is saying that I am keeping the knee bend to a complete minimum. Which was my goal for the day with those GMs.

So Lusst, you keep your legs completely locked the entire time you do your GMs?
 
My name is Janet. Ms. Jackson if you're nasty.
 
6/2/08
Back Squat
135X10
225X4
275X2

Front Squat
135X10
135X10
 
bacon said:
My name is Janet. Ms. Jackson if you're nasty.
Click to expand...

<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/EvttXYVXXDU&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/EvttXYVXXDU&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>
 
HellIsForHeroes said:
I keep my legs as stiff as possible, though as the weight goes up, I have a slight bend in my knees. I find that keeping just a very slight bend in my knees allows me to go up a bit in weight without really taking too much away from the lift. When I used to just try to throw a ton of weight on there, I would end up bending my knees a whole hell of a lot. So now, I keep them slightly bent (I'd call the inside angle something like 165 degrees) and go down as deep as I can. I set the safety bars in the power rack to where the bar will touch the bars when I go down to parallel (or probably just above parallel) and descend until I touch the bars and then fire back up. I've had some pretty good success having this translate into firing my glutes from the bottom of the squat all the way to the top (which was a big problem of mine for a while). I'll try to remember to bring my camera with me next time I do GMs and take a video of what I do.

And my very strict comment on my GMs is saying that I am keeping the knee bend to a complete minimum. Which was my goal for the day with those GMs.

So Lusst, you keep your legs completely locked the entire time you do your GMs?
Click to expand...

I do them with my knees slightly bent as well. Not saying it's better than doing them stiff-legged...but I do agree it is easier to advance in weight when doing them bent. I only recently started doing them, though, so I'm still using an insignificant weight.
 
the_harbinger said:
I do them with my knees slightly bent as well. Not saying it's better than doing them stiff-legged...but I do agree it is easier to advance in weight when doing them bent. I only recently started doing them, though, so I'm still using an insignificant weight.
Click to expand...

Yeah, I've been doing them with stiff legs...no bend whatsoever in the knees.

The problem I am facing is that I can only use a relatively low weight, and it taxes my knees a bit. I don't get very much glute recruitment, but my hamstrings are getting fucking way-layed.

I'm thinking my way is something totally different from a GM.

Yes, Hell, video it. I'd like to clear the confusion.
 
Lusst said:
Yeah, I've been doing them with stiff legs...no bend whatsoever in the knees.

The problem I am facing is that I can only use a relatively low weight, and it taxes my knees a bit. I don't get very much glute recruitment, but my hamstrings are getting fucking way-layed.

I'm thinking my way is something totally different from a GM.

Yes, Hell, video it. I'd like to clear the confusion.
Click to expand...

There is probably no reason to not continue doing them like you are now. I think the bending of the knees is mostly a way to bypass poor hamstring extensibility. If you can easily get your back to parallel with no bend in the knees...more power to you.
 
Lusst said:
Forgive me, but what do the "@7, @8, @9" symbols mean after your sets?.
Click to expand...

You are forgiven, it is something new I have been trying the past few weeks. Basically it's a number that I use to record how hard the set felt. I orginally ran across it in Devilsson's log, when he used to record a +# after each set recording how many reps he had left in the tank. I thought it was a good idea but a little cumbersome. Then I saw this idea of using a RPE number in Mike Truchsherer's training logs and decided to try it. Basically the scale is:

Mike Truchsherer said:
10- Maximal. No reps left in the tank.
9- Last rep is tough, but still 1 rep left in the tank.
8- Weight is too heavy to maintain fast bar speed, but is not a struggle. 2-5 reps left.
7- Weight moves quickly when maximal force is applied to the weight.
Click to expand...
 
I perform good mornings the same way as you, Hell. Basically like a RDL with the bar on your back rather than in your hands. Looks like this at the bottom:

Good%20Morning%201.jpg
 
Interesting...

I usually jot down little things like "FUCK ME!", "Wow...", and "Easy" in my paper log.

Donut62 said:
I perform good mornings the same way as you, Hell. Basically like a RDL with the bar on your back rather than in your hands. Looks like this at the bottom:

Good%20Morning%201.jpg
Click to expand...

*FWAP FWAP FWAP FWAP FWAP FWAP FWAP FWAP*
 
I was gonna start my program today, but I got sick last night and felt like utter shit today. Gonna try Thursday.
 
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