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Old 02-06-2012, 03:51 PM   #681
bruteforce
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Today was by far my best squatting session ever. The bar placement felt more natural, depth was easy to hit, and something new was incorporated. Tightness. Overall tightness. I had tended to let my lower back break to reach depth and that was done away with today. Much more power coming out of the hole and not as much forward lean as usual either.

Bench went better, but had to be stopped early from the stress on my upper back. I managed to get most of the weight onto my traps, tighten my back and core, arch, and push with my legs, but they didn't always want to work together at the same time. Still, 195 felt lighter than usual. The new position also changed to groove of the motion, so it may take some time to relearn that as well.

Squat
45 x 8
135 x 5
185 x 3
225 x 2
245 x 10 doubles (PR)

Bench
Bar x 5
135 x 5
185 x 3
195 x 5 triples

Current plan is sort of an HLM i guess.

Monday
Squat H
Bench M

Wed
Squat L
Bench L

Friday
Squat M
Bench H

We'll see how this works.
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Old 02-06-2012, 03:58 PM   #682
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Today was by far my best squatting session ever.
Always great to peak into a log and see something like this. Just keep that momentum rolling.

Quote:
Current plan is sort of an HLM i guess.

Monday
Squat H
Bench M

Wed
Squat L
Bench L

Friday
Squat M
Bench H
Looks good. I think that middle day is a solid choice for active recovery.
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Old 02-06-2012, 04:10 PM   #683
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That's awesome news on the squats!

I have, and am trying to fix, the same problem in that my lower back tends to break at the bottom too. Could you explain more about what you are doing differently to fix that?

Nice plan you got going there too. Based on your comments from today though, do you think it might be helpful to do Bench first on Friday then Squats? So you can hit the new bench style totally fresh. Just a thought.

Awesome session!
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Old 02-06-2012, 04:35 PM   #684
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Quote:
Originally Posted by BendtheBar View Post
Always great to peak into a log and see something like this. Just keep that momentum rolling.

Looks good. I think that middle day is a solid choice for active recovery.
Thanks BtB. I'm hoping to add a couple more lifts in a few weeks, but this is doing a pretty good job of wearing me out right now

Quote:
Originally Posted by MikeM View Post
That's awesome news on the squats!

I have, and am trying to fix, the same problem in that my lower back tends to break at the bottom too. Could you explain more about what you are doing differently to fix that?

Nice plan you got going there too. Based on your comments from today though, do you think it might be helpful to do Bench first on Friday then Squats? So you can hit the new bench style totally fresh. Just a thought.

Awesome session!
Thanks Mike! I'm not sure how to explain it except that I run down a mental check list each time I come up to the bar. Today was the first time I've done it, so there may be refinements in the works, but here's what I did.

Place right hand on the bar. Squeeze as hard as I can. Repeat with the left.
Dip under the bar. Pull my shoulders back and up, use my lats to pull myself up into the bar.
Push my butt back as hard as I can.
4 breaths.
Un rack, 4 steps back
Squat, focusing on the feeling in the back.

This is only working now because I am more used to keeping my knees out. One thing at a time I guess is all I can hold in my mind.


As to Fridays, I'll give that a try and see how it goes. Thanks for the suggestion!
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Old 02-06-2012, 05:07 PM   #685
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Nice new squat PR Brute. Congrats on finding a groove. Hope you can hold onto the form for a while, they are slippery. I keep losing mine and have to go re-find it
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Old 02-08-2012, 03:29 PM   #686
bruteforce
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Woo low weight high volume day. Pretty good session today, the final sets were murder. Form on squats felt just a bit off as I was in one of the crappy racks today with mirrors, but I think next time I will hang a hoodie over the back of the rack so I can't see the mirror.
Whole training session was complete in 30 minutes start to finish

Squats
155 x 7 x 7

Bench
135 x 7 x 7
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Old 02-08-2012, 03:37 PM   #687
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Simple and effective. Awesome way to train buddy.
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Old 02-08-2012, 08:16 PM   #688
bruteforce
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Simple and effective. Awesome way to train buddy.
Thanks Swede, I'm really enjoying it.
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Old 02-08-2012, 08:33 PM   #689
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Nice work and interesting program setup, brute. I like the idea of multiple doubles, will have to try that out.
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Old 02-08-2012, 09:49 PM   #690
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but I think next time I will hang a hoodie over the back of the rack so I can't see the mirror.
I usually mesmerize myself into bad form.
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