Squatting 405: One year for 4 plates

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For everybody whose goal is to squat four plates until the end of 2015, here is the place to show your progress and look how other fare on their way. My suggestion for the interested is to post their starting max and their PR's regularly. I'll update the numbers here on the first posts.

barbell-squat.jpg


Ladies and Gentlemen, get to work.
 
http://youtu.be/moKuxwVhAAk

Counting this as a triple today. Felt like I could've gotten the third rep straight away, but working without a spot and coming forward a bit on the second I decided to re-rack it and get set again to be sure. Last time I went 1rm in June I only got 305 so this felt really good to nail. Not sure if I can embed with the mobile link but if someone wants to embed for me, I'd appreciate it.
 
Getting a good thread back TTT. Only a month to go. Anyone making a late charge?
 
Gregolian said:
So, I finally started going to the gym back in February, sadly, not real consistently until about September. I started, only being able to squat 115. Now I've hit 275 and I feel like I'm about to plateau again. And it has zero to do with the actual weight and more to do with it feels like the damn bar is going to crush my back when I go to take it off the rack.

Suggestions?
Click to expand...

I've read that reverse bands and static holds with weights above your max help
 
PR's:

Andrewwawa: 365lbs

Bloodhy: 365lbs

btwrestler119: 405lbs

cincymma79: 405lbs

ChiliDavis65: 385lbs - 365lbs x 3

DrBdan: 355lbs

Ethan: 365lbs

Fenderson: 310lbs

Foundation: 405lbs

FyrFytr998: 402lbs

gspieler: ~350lbs

ivorytusk: 170kg

JRT6: ~275lbs

KidAlchemy: 170kg

king0fkings1: 285lbs

KotovSyndrome: 170kg

Mcmoon: 370lbs

Mr. Fresca: 345lbs

MuyThaiTom: 325lbs

NurseKnuckles: 330lbs

raptorjesus29: 165kg

SexyMahnaz: 175kg

Sgt Smith: 325lbs

ShadowNINku: 358lbs

TCoates3: 365lbs

The_observer86: 325lbs

ThinkGreen: 365lbs

Weight Thrower: 335lbs
 
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I have never heard of Allan Thrall. Googled him. He suggests Juggernaut Training System by CWS as the best program by far for beginners.
 
I was at 165 without doing any heavy training, but then Ramadan came and I couldn't keep up the 5x5 squatting on no food. Then I dropped a bunch of weight, so I am not going to make it. I think if I had had another 4-6 weeks of time to work before fasting and put on 5-8 more lbs, I could have made it.
 
Since i just started getting back into lifting(2years off?memory slipping). I am chasing old pr's from then although i am at a 15-20lb lower body weight now.
Current pr is 335lb back squat as of 12/21/14.
Realistic projection to 405 sometime in June/July
Hopeful projection- sometime in April
 
[YT]moKuxwVhAAk[/YT]


As an update, I have recently done 130 for 5x5 at 70, which is within 2kg of my best 5x5 at 77. I am just coming back from getting really sick but I think Hitting the goal by the end of the year is still possible, but I am probably going to have to improve my 5x5 by about 20kg at least.
 
I'm going to work up to something heavy before christmas, but my squat game has been weak as of lately. I don't think I'll crack it, but I finaly came around and decided to add another day of low rep squatting and benching, without any extra fluff, which should do good things in the long run.
 
All the barbells were being used yesterday... grumble... had to use the leg press, hit 528 counting the platform's weight but still... ggggrrrrrr
 
Hoping to triple it by August. Current PR is 365, need to finish rehab, then there's a judo competition in April, then Ill get focused on lifting.
 
So even after hitting 405 I feel that this is my weakest link. Maybe I should add a second squat day? Smolov jr? Deadlift is up to 505 and bench is 350. Doing a meet in November for charity. Would like a measly 1300 total if at all possible.

350 is a touch and go, I am assuming I can clean that up to accommodate the pause, if not 335ish. Maybe I can get the dead up to 520 or so, but squat would really help
 
raptorjesus29 said:
I was at 165 without doing any heavy training, but then Ramadan came and I couldn't keep up the 5x5 squatting on no food. Then I dropped a bunch of weight, so I am not going to make it. I think if I had had another 4-6 weeks of time to work before fasting and put on 5-8 more lbs, I could have made it.
Click to expand...

How do muslim athletes train during the fast without water? Or do they all wait till night.
 
raptorjesus29 said:
I was at 165 without doing any heavy training, but then Ramadan came and I couldn't keep up the 5x5 squatting on no food. Then I dropped a bunch of weight, so I am not going to make it. I think if I had had another 4-6 weeks of time to work before fasting and put on 5-8 more lbs, I could have made it.
Click to expand...


You had the 405 post and you didn't even take advantage of the meta-reference possibilities. You don't deserve to pull 405.
 
My current PR is 355. My conservative goal for June 2015 is 365 and my aggressive goal is 385. If I am consistent and hit 385 then 405 might be a realistic goal for the end of the year.
 
Hit a set of 5 with 325 this week. Now that I've added front squats to the routine on a different day, my squat is flying up. I think I can hit 4 plates by March, maybe the end of January.
 
Maybe I'll do this beltless high bar. I have no idea what my current max would be.

Edit: Ok I just did some sets off an 8" box. I think 275 is a fair start.
 
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NurseKnuckles said:
I have never heard of Allan Thrall. Googled him. He suggests Juggernaut Training System by CWS as the best program by far for beginners.
Click to expand...

I don't know about complete beginners, but I think for a lot of goals it's one of the smartest "canned" programs out there. For something that's considered a "Strength" program, I was impressed by the quality of information on other aspects of training, like power and conditioning.
 
bad seed said:
How do muslim athletes train during the fast without water? Or do they all wait till night.
Click to expand...

You can either train at night after fasting, or do it close to the time you break your fast.

The problem I had with training after breaking your fast is that you have to go to sleep soon after which will be hard after training, you will feel sluggish during training, and then you have to eat another meal when you get back which will again make it hard to sleep.

It is not easy to train while fasted, but I found that once I adapted to it, I had more motivation to train than after I ate. Especially with the long fasts, once you eat you don't want to do anything but lay around. After a week or so, I was able to hit high percentage lifts, but I absolutely could not do higher rep sets. Also, after a while training blunted my appetite believe it or not.

Never train in the morning during fasting. I made this mistake once and my legs felt like they were trampled by elephants.

Roca said:
You had the 405 post and you didn't even take advantage of the meta-reference possibilities. You don't deserve to pull 405.
Click to expand...

Lol, I didn't even look at the post numbers till now.
 
My current PR is 365lbs high bar. Hoping to hit 405 within the next couple months while running the Cube.
 
cincymma79 said:
So even after hitting 405 I feel that this is my weakest link. Maybe I should add a second squat day? Smolov jr? Deadlift is up to 505 and bench is 350. Doing a meet in November for charity. Would like a measly 1300 total if at all possible.

350 is a touch and go, I am assuming I can clean that up to accommodate the pause, if not 335ish. Maybe I can get the dead up to 520 or so, but squat would really help
Click to expand...

Do you front squat at all? I'd be back squatting a minimum of two days a week - one day volume and maybe one day as a top set. You can then add in front squats another day. Basically 2 days a week back squat and one day a week front squat.
 
raptorjesus29 said:
You can either train at night after fasting, or do it close to the time you break your fast.

The problem I had with training after breaking your fast is that you have to go to sleep soon after which will be hard after training, you will feel sluggish during training, and then you have to eat another meal when you get back which will again make it hard to sleep.

It is not easy to train while fasted, but I found that once I adapted to it, I had more motivation to train than after I ate. Especially with the long fasts, once you eat you don't want to do anything but lay around. After a week or so, I was able to hit high percentage lifts, but I absolutely could not do higher rep sets. Also, after a while training blunted my appetite believe it or not.

Never train in the morning during fasting. I made this mistake once and my legs felt like they were trampled by elephants.



Lol, I didn't even look at the post numbers till now.
Click to expand...


What's the Koran's take on BCAAs? I hear people talk about them all the time for fasted training.
 
Don't know my current max, it's been a year since my last testing though I'm not overly optimistic because of some weird shit with my squat right now. But I'm optimistic that I'll get it right soon and can work at it beginning next year and come back with a strong squat maybe even 405! Current tested max is 160kg which is about 350lbs.
 
Oblivian said:
Do you front squat at all? I'd be back squatting a minimum of two days a week - one day volume and maybe one day as a top set. You can then add in front squats another day. Basically 2 days a week back squat and one day a week front squat.
Click to expand...

Working on my shoulder mobility, but I am throwing in front squats more lately. The straps idea is one that I'm eager to try. 3 days seems like a lot, but then again smolov is four days.
 
Roca said:
What's the Koran's take on BCAAs? I hear people talk about them all the time for fasted training.
Click to expand...

People who do IF aren't doing a "true" fast. They can have drinks, shakes, supplements,etc. For religious fasts, no food, no water, no coffee, no supplements, no gum, no smoking, no sex.

To be honest, I don't know why anybody would do this for non-religious reasons.
 
Weight Thrower said:
Since i just started getting back into lifting(2years off?memory slipping). I am chasing old pr's from then although i am at a 15-20lb lower body weight now.
Current pr is 335lb back squat as of 12/21/14.
Realistic projection to 405 sometime in June/July
Hopeful projection- sometime in April
Click to expand...

Was going to post basically this. Previous max was 405 for 2-3 reps(belts + knee wraps). Had an injury that kept me from heavy lifting for the better part of 2yrs, lost ~15lb or so in the process, finally started strength training again 6mos ago, and current max is 350ish(belt only).

Hope to get to 405 by the end of March. The only caveats are (1)at the end of March I will begin focusing on 20k training, so until October I will simply be doing strength maintenance work, and (2)I'm semi-frequently having to deload to excessive lumbar soreness/pain(injury was sciatic pain, probably due to a herniated disc, so have to be extra careful). It's starting to look like I might not get there in time, but there's always next year. And having had to abstain from strength training for a few years has given me a newfound appreciation for just being able to strength train, regardless of pr's.
 
Oblivian said:
Do you front squat at all? I'd be back squatting a minimum of two days a week - one day volume and maybe one day as a top set. You can then add in front squats another day. Basically 2 days a week back squat and one day a week front squat.
Click to expand...

That's assuming front squats would of benefit to him. I hate them. A lot of other guys never do them. He'd have to try them and find out for himself.

Isn't he pretty tall and skinny? Eating more would probably help his squat a lot.

IIRC, he also had issues in the bottom. Paused squat would probably help a lot.
 
Keep the 3 days and pause squats on one of them?
 
raptorjesus29 said:
People who do IF aren't doing a "true" fast. They can have drinks, shakes, supplements,etc. For religious fasts, no food, no water, no coffee, no supplements, no gum, no smoking, no sex.

To be honest, I don't know why anybody would do this for non-religious reasons.
Click to expand...

A bit off topic....

But There's different kind of fasts. From a Christianity stand point anyhow.

The regular fasting that you mention abstains from everything except water. Then you have partial fasts which Daniel did-he abstained from choice food. Choosing a food that you like and abstaining from it. So if I were to perform this fast that would probably mean fasting from ben & jerry's...that's my choice food. :icon_lol:

Then you have the absolute fast which you speak of- Saul did this fast in Acts.
 
Can we ditch the goddamn fucking fight ad from the page? Opens up every time, even if I close it, on each page. Fuck
 
JimRussel said:
ftfy
Click to expand...
lol

colby25 said:
A bit off topic....

But There's different kind of fasts. From a Christianity stand point anyhow.

The regular fasting that you mention abstains from everything except water. Then you have partial fasts which Daniel did-he abstained from choice food. Choosing a food that you like and abstaining from it. So if I were to perform this fast that would probably mean fasting from ben & jerry's...that's my choice food. :icon_lol:

Then you have the absolute fast which you speak of- Saul did this fast in Acts.
Click to expand...

I have read a little about the different kinds of fasting in Christianity. I believe Catholics abstain from meat on Fridays during Lent? Fasting in Islam and Judaism however is an absolute fast as you say.
 
I am quite a ways off, but I have this need burning inside of me not to be a complete piece of shit so I am making it my goal to squat 405 in 2015.

Today I hit a 3x5 at 112kg. Can only go up from here.
 
Tosa said:
I don't know about complete beginners, but I think for a lot of goals it's one of the smartest "canned" programs out there. For something that's considered a "Strength" program, I was impressed by the quality of information on other aspects of training, like power and conditioning.
Click to expand...

I'd call it pretty good for late novice, especially with any of the higher-volume assistance work templates and the Inverted set and rep scheme.
 
Catholics and christians are ostensibly supposed to do many things that not a lot of them do. I've known many Catholics. I even went to a Catholic school in a small town for a few years (so more religious than usual), and I don't recall ever hearing about someone abstaining from meat on any particular day.

I did hear about people giving up something-or-other of their choosing for the entirety of lent though, but that was usually something indulgent, like alcohol, or junk food.
 
Tosa said:
I don't recall ever hearing about someone abstaining from meat on any particular day.
Click to expand...

Isn't that why so many places have fish on Fridays during Lent?

I did here about people giving up something-or-other of their choosing for the entirety of lent though, but that was usually something indulgent, like alcohol, or junk food.
Click to expand...

I have heard of this.
 
JimRussel said:
I don't think you need 3 squat days at all.

I'd go with 2, but stop your habit of maxing out/trying to PR so frequently.
Click to expand...

Ok. 2 days and pause squats one or both days at the end?
 
raptorjesus29 said:
Isn't that why so many places have fish on Fridays during Lent?
Click to expand...

If they do, I've been unaware of this.

It's possible that Catholics in some other parts of the world are more observant with regards to this particular aspect.
 
cincymma79 said:
Hence the ...ish
Click to expand...

Not trying to be an ass, but what was the point of posting that? The thread is for people to track their progress towards a legitimate 405 squat- something they can't do now but think they can do by the end of the year. There are a bunch of guys here who can already squat that, or more, they didn't just drop in their video. Not to mention that at least half the guys who are participating can probably already half squat 405lbs, just like you.

Unless it was to say "Look guys, I can't squat 405 either, so I am in".
 
For Catholics it is supposed to be no meat on any Friday, not just during lent. Now I don't know how many people actually hold to it anymore.

I do know my mother (who is Catholic) was raised to never eat meat on Fridays and she would make fish for dinner every Friday when I was a kid even though she didn't attend church anymore.
 
That were the point
Though now I'm sick and having trouble getting to the gym
Still got 365 in an Olympic squat ass to grass but I'm close to 405. I'm thinking one month and I'll hit it high bar easy
 
Just kidding, but seriously, 5/3/1 is the way to go. All of my lifts have exploded. I haven't even taken a deload week in 3 months.
 
Not since the second Vatican council. That made it optional to eat meat on Fridays outside of lent. IIRC.
 
cincymma79 said:
That were the point
Though now I'm sick and having trouble getting to the gym
Still got 365 in an Olympic squat ass to grass but I'm close to 405. I'm thinking one month and I'll hit it high bar easy
Click to expand...

then it might be more appropriate to post your 365 lbs squat and say you're working towards that goal...
seeing your knee bends at 405, I highly doubt it's something you can hit "easily" in one month
 
Leg day today
Will start 2 days a week and pause squats at the end this monday.
Today I filmed some low bar squats, I give up on them. Can't judge depth for shit. Sticking to high bar. Also, never eat microwaved taco bell for breakfast, take preworkout, and then squat
 
raptorjesus29 said:
Isn't that why so many places have fish on Fridays during Lent?



I have heard of this.
Click to expand...
Fish on Fridays during lent is popular where I live. Even bbq places will sell some type of fish.
 
Didn't film the 365. Pretty sure I said I'm not getting my knees out far enough and not hitting good depth at the bottom in the video. Felt the rest wad obvious
 
It depends on where you are brought up, for example in germany most catholics eat meat on fridays (though some older people still kind of follow that) and only abstain from meat on ash wednesday and good friday. Lent has evolved into cutting out things that in a way "tempt" you, like tobacco, alcohol, junk food, TV, etc..

In Italy for example, I the no-meat-rule on the two particular days above is not a thing, although I don't know what they do in terms of traditions.
 
nonsense1989 said:
then it might be more appropriate to post your 365 lbs squat and say you're working towards that goal...
seeing your knee bends at 405, I highly doubt it's something you can hit "easily" in one month
Click to expand...

well said.
 
cincymma79 said:
Leg day today
Will start 2 days a week and pause squats at the end this monday.
Today I filmed some low bar squats, I give up on them. Can't judge depth for shit. Sticking to high bar. Also, never eat microwaved taco bell for breakfast, take preworkout, and then squat
Click to expand...

Had to toss your shorts?

Want to know a secret on how to get that 405? Be consistent. Either do a program, or if you're doing something you have created, follow your plan. It's tempting to max out, but if you aren't a PL or doing a meet, there's more to gain from reps and following a good plan.
 
I gave up sex with transexual midgets last year

Religious people...
 
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