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

[MC]

Keep charging, Jim! You look zeroed in for sure!

[Squatter]

Originally Posted by LtL

Maybe you need to add a midnight meal back in to make sure you have enough cal's for early morning training?

LtL

May have to add more food, depending on Saturday's weigh-in results. No midnight snacks tho, as I am in bed at 8:30PM I still take a large Casein Shake with milk tho before bed.

Originally Posted by *MC*

Keep charging, Jim! You look zeroed in for sure!

Thanks NardBro!! I am quite focused on reaching my goal

[Squatter]

MOB POWERBUILDING CYCLE 4 DAY 9

Box Squat
205 X8
205 X8 See Vid
205 X8
205 X8

GM's (Wide Stance)
210 X8 PR +5lbs See Vid
210 X8
210 X8

GHR's
BW X3
BW X4
BW X5

I think my Box squats were very much improved this week. Stance was wider, feet were not angles as much, box was higher and further back, and I felt I sat back much more. To follow up that with a PR on GM's was awesome. Form was spot on. I have 2 vids of the box squats for 2 different views.

Squatter205X8BoxSquatSideView - YouTube

Squatter205X8BoxSquatSideView - YouTube

Squatter205X8BoxSquatFrontView - YouTube

Squatter205X8BoxSquatFrontView - YouTube

[BigJosh]

Great workout Squatter. Box squats look good!! Congrats on the Good Morning PR!!!!!

[Squatter]

Originally Posted by BigJosh

Great workout Squatter. Box squats look good!! Congrats on the Good Morning PR!!!!!

Thanks Big J I felt the box squats were a big improvement over last time, but I will reserve judgement until Big Al looks at them.

It felt so good to get a PR on GM's. It seems deadlifts, RDL's, and GM's have not been affected negatively by my cut.

[BendtheBar]

Yeah buddy. Those box squats will wear you out. Nice work.

[Squatter]

Originally Posted by BendtheBar

Yeah buddy. Those box squats will wear you out. Nice work.

Agreed. My whole posterior chain is Domy today. I could sure feel the difference today as I was really sitting back, thus overloading it like Big Al mentioned they should do.

[LtL]

Jim you did a MUCH better job of sitting back today. I think you were on the box for a little too long but better that than not long enough. Front view shows that you still need to work on getting your stance wider and pushing your knees out as they are inside of your feet. Feet were straighter but they still need to come in. Overall you're getting better though. Remember all of this technique work is not necessarily about strength. You have squatted 405 to depth before and could do it again now. This is about giving you the tools to stay healthy and lift 500lb's and beyond.

LtL

[Squatter]

Originally Posted by LtL

Jim you did a MUCH better job of sitting back today. I think you were on the box for a little too long but better that than not long enough. Front view shows that you still need to work on getting your stance wider and pushing your knees out as they are inside of your feet. Feet were straighter but they still need to come in. Overall you're getting better though. Remember all of this technique work is not necessarily about strength. You have squatted 405 to depth before and could do it again now. This is about giving you the tools to stay healthy and lift 500lb's and beyond.

LtL

Thanks so much Big Al!! OK - I will widen my stance even more next time. I think I was so focused on sitting back I did not think about my knees, hoping they would naturally track properly. Funny thing is, they feel like they are pushing <> when I squat.

This routine, along with your priceless advice, that I soooo appreciate, will get my form corrected and move onwards to 405 and beyond. I do think about that 405 squat all the time. I will get it back, and with better form.

I found that vid on youtube, and noticed my knees were not tracking properly then either. It appears I have had this issue all along.

Squatter405X1Squat - YouTube

Squatter405X1Squat - YouTube

[Squatter]

MOB POWERBUILDING CYCLE 4 DAY 10

Pendlay Rows
205 X6
205 X6
205 X6
205 X6
Good explosive reps. This is a +20 lb improvement over last time

Hang Cleans
115 X3
115 X3
115 X3
115 X3
This is a +50 lb improvement over last time

Pull Ups
Alternated wide, close and chin grips
BW X3,3,3
BW X3.3.3
BW X3,3,3
This is a 1 set (9 reps) improvement over last time

Power Shrugs
405 X8
405 X8
405 X8
315 X10
225 X12
This is a 90 lb and 2 set improvement over last time

Cardio
Jimtervals
5K (3.1 Miles)
23:12 PR For Time

AND
Steady State
5K
25:06

Wow - what a session. I literally am so surprised, considering my upper body lifting has been covered in weak sauce of late and this was my 3rd session in a row and the next day after squats.

This was also done with no pre-wo at 6:00 AM. The only thing I did different is to take a double dose of Chlorella, Spirulina, Bee pollen Granules, Royal Jelly, and Chia Seeds, and BCAA's about a half hour before lifting. These are all of the top nutritious foods known to man and are absorbed very quickly into the bloodstream. It's like having an extremely nutritious pre-wo meal without all the bulk and results in no urge to puke. WIN