Team Pump: Spinach + Squats = Success

Urban

Urban

Savage Mystic
@Gold
Joined
May 16, 2003
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Gentlemen (and lady), I have gathered you here today because there are several factions interested only in your failure and the time has come to rise up and crush them.

Team roster-

Captain: Urban
Starting #: 315
Current #: 315

Pick 1: SmashiusClay
Starting #: 330
Current #: 330

Pick 2: ratman201
Starting #: 255
Current #: 255

Pick 3: bad_coupon
Starting #: 220
Current #: 220

Pick 4: Wild Dan Hibiki
Starting #: 242x5
Current # 242x5

Pick 5: WinterIsComing
Starting #: 315
Current #: 315

Pick 6: Merrill
Starting #: 375
Current #: 375

Pick 7: Blonde Warrior
Starting #: 365
Current #: 365

Pick 8: McJim
Starting #: 231
Current #: 231

Post your goal weight in your first post and keep track of your squat work in the log. Your welcome letters, orientation schedules and fruit baskets are on their way. Coffee and ammonia are down the hall to the left.
 
I'm hoping to hit 405. Right now I do a push/pull/squat routine. I alternate on my squatting days doing a 5x5 f. squat and working up to heavy singles & PRs in b. squat one week and then doing a 5x5 b. squat and working up to heavy singles in f. squat the next week. I also do some overhead squats but those are light and more about learning form atm. Its been about a month since I tried to set a new PR on squats. I'm going for some tommorrow and hope to get up to at least 330.
 
I'd like to get 315 before Sep, 22 which is a 95lb progress. Possibly more if there are roids in these fruit baskets.
 
I want to hit 300 by the time the comp ends. 2x BW would be nice, we will see.

So how should I go about it? My squat was always hard to bring up.
 
My squat has always lagged too. I've been alternating heavy front squats one week with high rep back squats the next week, and when I stay consistent with it, it's worked pretty well. I am going to continue this throughout the contest.

Goals for the contest: 405(+90lbs)
next goals in the gym: front squat 250 (+25), back squat 225 x 20.

Speaking of which, it's time to go to the gym!
 
Urban said:
My squat has always lagged too. I've been alternating heavy front squats one week with high rep back squats the next week, and when I stay consistent with it, it's worked pretty well. I am going to continue this throughout the contest.

Goals for the contest: 405(+90lbs)
next goals in the gym: front squat 250 (+25), back squat 225 x 20.
Click to expand...

When I used WSSB my DL and bench and OHP came up a lot but by squat never got past 275, and that was only once, I never hit it again, so I'm guessing I didn't have the right depth anyways. My front squat came up a lot when I was doing a lot of O-lifts, with lots of singles doubles and triples, plus speed work and lots of stuff from the bottom at a dead stop. I think I'll try some of that shit.
 
<object width="300" height="80"><param name="movie" value="http://media.imeem.com/m/YNCnQfBVql/aus=false/"></param><param name="wmode" value="transparent"></param><embed src="http://media.imeem.com/m/YNCnQfBVql/aus=false/" type="application/x-shockwave-flash" width="300" height="110" wmode="transparent"></embed></object>

Workout music contribution (the title is wrong, the artist is wrong, but then again, who cares)
 
you're team and your taste in music suck.. Minions for the win!!!
 
Why does our team and Standard's team only have 7 members?
 
Merrill said:
Why does our team and Standard's team only have 7 members?
Click to expand...

They figured it would be unfair to give us 8 since 7 was more than enough for us to win with.
 
Banned WWII propaganda Popeye cartoons FTW. Popeye was ruthless.

<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/wEK45-_5y0s&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/wEK45-_5y0s&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>
 
Merrill said:
Banned WWII propaganda Popeye cartoons FTW. Popeye was ruthless.

<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/wEK45-_5y0s&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/wEK45-_5y0s&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>
Click to expand...

THAT'S what I'm talkin about! Popeye would have this terrorist shit wrapped up for the cost of a can of spinach.
 
My goal - 140kg x 5 by December 31st (+30kg)
Current goal - Just to get over my plateau of 110kg x 5. Geting it to 115kg-120kg by the end of June sounds realistic i think. 115kg x 5 was my PR before i left Sydney and came to Japan
 
Merrill said:
Banned WWII propaganda Popeye cartoons FTW. Popeye was ruthless.

<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/wEK45-_5y0s&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/wEK45-_5y0s&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>
Click to expand...



Popeye was ruthless? That cartoon seemed pretty accurate to me.
 
I'm gunning for 400lbs, everyone not on Smolov should get it started. The good news is yesterday I found my squat groove for the first time in almost a year, every rep felt smooth, easy and clean as fuck.

mettalhead said:
you're team and your taste in music suck..
Click to expand...

No worse than your grammar.
Urban said:
They figured it would be unfair to give us 8 since 7 was more than enough for us to win with.
Click to expand...
If you want an 8th my training partner wants in on this, he's still making noob gains and is on a smolov cycle with me, if the guys doesn't add 70lbs to his squat in the next few weeks I'm going to beat him with a hammer.

BTW I cleaned up the first post and put gaps init so it didn't give everyone eye cancer.
 
links to smolov?

im doing 5 x 5 squats once a week, sldl 5 x 5 another day and single leg squats/lunges on day 3. hopefully that'll tip me over my plataeu
 
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