Squatter's Journal-The Good, The Bad & The Ugly

[Squatter]

MOB POWERBUILDING CYCLE 3 DAY 10 & WEIGH-IN

Weight: 218.2 lbs
Waist: 39.0 inches

Weight is down 1.4 lbs and waist is no change. Blood Pressure is also down again today at 133/81. Words cannot express how happy I am about these numbers. It appears as though eliminating sodium, except what is naturally found in any of the clean food I eat, and doubling up my dose of Hawthorn Berry did the trick. Now that salt is out of my diet, there is no way to make my diet any better, and I couldn't be happier about it.

Pendlay Rows
210 X7
210 X7
210 X7
Solid explosions on these

DB Rows
90 X10
90 X10
90 X10
Did them with one hand on bench and rowed DB off of floor. I could have done more weight, but my Bowflex DB's max out at 90. However, these make a great finishing lift after Pendlays. For progression, I'll just rep out and/or add another set. Still got a great pump even with just 10 reps.

Hang Cleans
145 X3 PR + 10 lbs
145 X3
145 X3
The last 2 sets I decided to OHP the weight as well just for fun. I know it was not the proper way to press it after a clean. When I'm shrugging the weight up, it feels like I'm not pulling it very high, yet on the vid it looks like I was pulling it too high. I did think my form was better this week though, despite feeling pretty knackered today. I think I am going to have to start taking the day after squats off, no matter what lift I am doing the next day. I barely had enough energy left to do Power Shrugs & Jimtervals.

Power Shrugs
435 X8 + 10 lbs
435 X8
435 X8

Cardio
Jimtervals
3.1 Miles
23:17

Squatter145X3HangClean - YouTube

Squatter145X3HangClean - YouTube

Squatter145X3HangCleanPress - YouTube

Squatter145X3HangCleanPress - YouTube

[LtL]

Nice session Jim and solid weightloss. Going back to the squats. Look at her (hot) a$$ as she sits on the box, keeps upper back tightness but then sits right back. This means that you work the hamstrings way harder on the upward portion of the lift as you are effectively forced to do a leg curl to get off the box and moving. That ability to sit back further than on a free squat and overload the posterior chain is pretty much the reason for squatting onto a box. If you're not sitting back and doing this, you're effectively just having a sit down in the middle of your squat

LtL

[Squatter]

Originally Posted by LtL

Nice session Jim and solid weightloss. Going back to the squats. Look at her (hot) a$$ as she sits on the box, keeps upper back tightness but then sits right back. This means that you work the hamstrings way harder on the upward portion of the lift as you are effectively forced to do a leg curl to get off the box and moving. That ability to sit back further than on a free squat and overload the posterior chain is pretty much the reason for squatting onto a box. If you're not sitting back and doing this, you're effectively just having a sit down in the middle of your squat

LtL

Thanks Big Al Knowing this , it all makes more sense now. I have always thought of box squats as a great teaching tool and now I know why.

I am glad my front squats are good, my back squats are getting there, and I will soon make sure the box squats get there as well.

I am really honored to have you as a mentor my friend.

[big_swede]

Good looking workout man!!

[BendtheBar]

You're getting it done Jim. The hang cleans really hammer my lower back. How is your back handling them?

[Squatter]

Originally Posted by big_swede

Good looking workout man!!

Thanks Swede!! Once I get the hang of these Oly lifts, it will be even better looking!!

Originally Posted by BendtheBar

You're getting it done Jim. The hang cleans really hammer my lower back. How is your back handling them?

Thanks Steve!! My upper back was really trashed after 3 sets of those. My lower back was fine, no issue there.

I am taking today off to rest up for bench tomorrow.

[Carl1174]

Nice work Jim, your form looks (even) better with the added weight on those cleans

Excellent stuff big man, there nothing quite like the feeling in the uper back after some heavy oly lifting

Awesome news about the weightloss, blood pressure mate. I am overjoyed for you.

I have nothing to add to Al's words about the squat mate... keep pushing big man

Carl.

[MC]

Jim, congrats on the pressure reduction and the scale reading. Lean, mean, Squatter coming right up!

[Squatter]

Originally Posted by Carl1174

Nice work Jim, your form looks (even) better with the added weight on those cleans

Excellent stuff big man, there nothing quite like the feeling in the uper back after some heavy oly lifting

Awesome news about the weightloss, blood pressure mate. I am overjoyed for you.

I have nothing to add to Al's words about the squat mate... keep pushing big man

Carl.

Thanks Carl!! I will add some weight again next time, but may have to adjust the number of sets or reps I do as I wekaen fairly quickly on this cut

It is a big relief now that the weight is coming off in the right amount and for consecutive weeks. I sometimes have an occasional high BP reading, but the trend is definitely downward.

The box squats will come along, just like my fronts and back squats. This routine gives me lots of practice.

Originally Posted by *MC*

Jim, congrats on the pressure reduction and the scale reading. Lean, mean, Squatter coming right up!

Thanks NardBro. This cut is so exciting - I look and feel better every week!!

[5kgLifter]

Great stuff Jim! Is the back feeling better with the slight weight loss as well?