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

[LtL]

Good work on the increases Jim. Chalk works well for sure. Why no belt for pulls?

One thing I would say about your squats is that you need to really bury them especially on your lighter sets. As the weight gets higher, naturally you won't go as deep. You are bang on legal depth for this set I think but are probably 200lbs away from your max. At this weight, a walk in the park for Squattertron, you should be flying down into the hole, hitting rock bottom and flying back up. I know this will improve as part of your injury comeback but just something you should keep in mind.

LtL

[big_swede]

Nice work inhere!

[mab54]

Looks like the chalk is helping a lot Jim keep it up!

[Squatter]

Originally Posted by LtL

Good work on the increases Jim. Chalk works well for sure. Why no belt for pulls?

One thing I would say about your squats is that you need to really bury them especially on your lighter sets. As the weight gets higher, naturally you won't go as deep. You are bang on legal depth for this set I think but are probably 200lbs away from your max. At this weight, a walk in the park for Squattertron, you should be flying down into the hole, hitting rock bottom and flying back up. I know this will improve as part of your injury comeback but just something you should keep in mind.

LtL

For some strange reason, the belt does not feel right for deads. Do you think I should wear it anyway and try to get used to it?

Actually, I have been intentionally stopping at that depth. I did not realize or know I should be going full depth at the lighter sets. I thought, for some reason unknown to be, that I should be stopping at legal depth all the time. I will certainly make adjustments Big Al.

Originally Posted by big_swede

Nice work inhere!

Thanks Swede!! I hope to be back at usual weights and beyond before the meet.

Originally Posted by mab54

Looks like the chalk is helping a lot Jim keep it up!

Thanks Mab!! The bar rolling a bit in my hand was my biggest problem before I had the liquid chalk. Now it stays put so I can focus on the lift.

[Squatter]

BILL STARR POWER ROUTINE WEEK 3 DAY 1 HEAVY DAY

Squat
155 X5
185 X5
220 X5
255 X5
285 X5
Wanted to improve my depth, and I think I succeeded after the first rep. I think I am once again subconsciously being to cautious again post-injury.

Bench Press
125 X5
145 X5
165 X5
185 X5
210 X5
I had a bit of an unracking mishap, as you can see in the vid. I have been experimenting with my setup of late, and if I don't get it just right, the potential for this is there. Hopefully will not happen again. 210 is +5 lbs over Friday's session. I think my new setup is paying off big time.

Deadlifts
175 X5
205 X5
235 X5
265 X5
295 X5
325 X1
375 X1
Deads felt slightly heavier than they should have, likely from doing the heavy singles on Friday. I will limit my singles to 2 and only do them on Mondays from now on.

I apologize for not getting to everyone's journals of late. I have been so busy helping to renovate Mom's house, amongst other things. In addition, I just discovered the Personal Trainer program I am interested in is now a two year full time program and the deadline to apply is May 1st. It used to be a 10 month full time program and the deadline was May 15th. I am now scrambling to get my "Statement of Career Investigation" (Essay) completed. It is an entrance requirement.

Squatter285X5Squat - YouTube

Squatter285X5Squat - YouTube

Squatter210X5BenchPress - YouTube

Squatter210X5BenchPress - YouTube

Squatter295X5Deadlift - YouTube

Squatter295X5Deadlift - YouTube

Squatter375DeadliftSingle - YouTube

Squatter375DeadliftSingle - YouTube

[BigJosh]

Great session squatter. Looks like you hit it pretty hard.
About the bench "mishap", it was hard to see from this angle the cause.
I know for myself I need to get as far under the bar as possible/as close to the rack as possible without the bar hitting it during my set (if that makes any sense at all). If I am not close and I have to bring the bar forward upon lift off, it gets sketchy.

[LtL]

Deadlifts looked smooth and easy. I still think you could get further back under the bar and then arch forwards. Watch my bench videos of me or Hazzard to see what I mean.

LtL

[BendtheBar]

I apologize for not getting to everyone's journals of late. I have been so busy helping to renovate Mom's house, amongst other things. In addition, I just discovered the Personal Trainer program I am interested in is now a two year full time program and the deadline to apply is May 1st. It used to be a 10 month full time program and the deadline was May 15th. I am now scrambling to get my "Statement of Career Investigation" (Essay) completed. It is an entrance requirement.

Didn't realize it was full time.

No need to apologize Jim. Take care of business.

[MikeM]

I just started arching a short while ago too. A couple things that helped me.

I lowered the pins because once you get tight, shoulders back, etc. and then have to reach/push up to unrack the bar, you lose the shoulders back and most of your tightness. Give it a try and see what you think. Guys at my gym joke that I'm doing an extra rep off the pins, but hey, it keeps me tighter.

Also, in terms of setting up, you seem to be a long way from the bar which exacerbates the reaching for it problem. Try setting up damn near with your head off the head of the bench and your arms hanging straight down from the bar perpendicular to the floor, your shoulders directly under the bar.

Then plant your feet back under you, your feet flat on the floor, but not excessively back, but back where your legs are starting to feel tight, and DON'T move them again. Then use the bar to pull yourself up into the arch and down the bench so that when your traps touch down, the bar is directly over your face/chin, etc. wherever you like it. You've moved down the bench like the length of your head, but feet are still in the same spot, so you are arched whether you like it or not!

Then unrack and go about your business.

Play with it a bit and see what works. Just my .02 Good luck.

[Squatter]

Originally Posted by BigJosh

Great session squatter. Looks like you hit it pretty hard.
About the bench "mishap", it was hard to see from this angle the cause.
I know for myself I need to get as far under the bar as possible/as close to the rack as possible without the bar hitting it during my set (if that makes any sense at all). If I am not close and I have to bring the bar forward upon lift off, it gets sketchy.

Yep, makes total sense Big J. The problem I have is the lat tower attachment is in my way. It will be a work in progress to find the best possible position.

Originally Posted by LtL

Deadlifts looked smooth and easy. I still think you could get further back under the bar and then arch forwards. Watch my bench videos of me or Hazzard to see what I mean.

LtL

Thanks Big Al. 425 raw is my pr, and I would love to get 450+ at the meet. I'll work on getting further back, as I know what you mean. That darn lat tower is in my way tho.

Originally Posted by BendtheBar

Didn't realize it was full time.

No need to apologize Jim. Take care of business.

Yep, they switched it from a 10 month full time certificate program to a 2 year diploma program. I am sure my Uncle won't have a problem tho.

Originally Posted by MikeM

I just started arching a short while ago too. A couple things that helped me.

I lowered the pins because once you get tight, shoulders back, etc. and then have to reach/push up to unrack the bar, you lose the shoulders back and most of your tightness. Give it a try and see what you think. Guys at my gym joke that I'm doing an extra rep off the pins, but hey, it keeps me tighter.

Also, in terms of setting up, you seem to be a long way from the bar which exacerbates the reaching for it problem. Try setting up damn near with your head off the head of the bench and your arms hanging straight down from the bar perpendicular to the floor, your shoulders directly under the bar.

Then plant your feet back under you, your feet flat on the floor, but not excessively back, but back where your legs are starting to feel tight, and DON'T move them again. Then use the bar to pull yourself up into the arch and down the bench so that when your traps touch down, the bar is directly over your face/chin, etc. wherever you like it. You've moved down the bench like the length of your head, but feet are still in the same spot, so you are arched whether you like it or not!

Then unrack and go about your business.

Play with it a bit and see what works. Just my .02 Good luck.

I would say the advice is worth more than 2 cents Mike. I will definitely try your suggestions. Thanks so much!!