Fazc: The Plan ™ 1650 @ 183

[Fazc]

Saturday 13th October

Box Squat (briefs) - 20kg x 3, 3, 3, 60kg x 3, 100kg x 2, briefs on 140kg x 1

160kg/352lbs x 1
140kg/308lbs x 3
140kg/308lbs x 3
140kg/308lbs x 3

Bench Press (sling) - 20kg x 3, 60kg x 3, 80kg x 2, 100kg x 1, 120kg x 1

Sling on
130kg/286lbs x 1
140kg/308lbs x 1

Sling off
100kg/220lbs x 3
100kg/220lbs x 3
100kg/220lbs x 3

Conventional Deadlift (raw) - 60kg x 3, 100kg x 1, 140kg x 1,

180kg/396lbs x 1
200kg/440lbs x 1

SLDL, round back, no belt

100kg/220lbs x 3
100kg/220lbs x 3
100kg/220lbs x 3

Didn't really feel too strong today, but it was good to get a lot of work in. Happy with that, the SLDL is a new thing I'm trying.

[LtL]

Everything looked easy. SLDL looked good. Not getting a whole lot out of those briefs though. Is it metal time?

Al

[Fazc]

Originally Posted by LtL

Everything looked easy. SLDL looked good. Not getting a whole lot out of those briefs though. Is it metal time?

Al

Lol I know, they're so loose it's ridiculous. Not quite Metal time yet, soon.

[Kuytrider]

You needs to be getting yourself some slim pants old chap
Making heavy weight look like a doddle.

[BendtheBar]

Good work you swole monkey.

[ravimolasaria]

Originally Posted by Fazc

Saturday 13th October

Box Squat (briefs) - 20kg x 3, 3, 3, 60kg x 3, 100kg x 2, briefs on 140kg x 1
160kg/352lbs x 1
140kg/308lbs x 3
140kg/308lbs x 3
140kg/308lbs x 3

Bench Press (sling) - 20kg x 3, 60kg x 3, 80kg x 2, 100kg x 1, 120kg x 1
Sling on
130kg/286lbs x 1
140kg/308lbs x 1

Sling off
100kg/220lbs x 3
100kg/220lbs x 3
100kg/220lbs x 3

Conventional Deadlift (raw) - 60kg x 3, 100kg x 1, 140kg x 1,
180kg/396lbs x 1
200kg/440lbs x 1

SLDL, round back, no belt
100kg/220lbs x 3
100kg/220lbs x 3
100kg/220lbs x 3

very very strong work Fazc ... Awesome intensity and volume ...

[linedriver465]

Outstanding lifting and great videos in here!

[Fazc]

Thanks guys! Some more of the correctional stuff tonight, also the start of some unusual squats!

Monday 15th October

Squats - 20kg x 6, 6, 6, 6, 40kg x 3, 3, 60kg x 3, 3, 80kg x 3, 100kg x 3,

120kg/264lbs x 3

This was the point my knees started to track back and form turned to something I'm trying to avoid with these, so dropped it down there for back offs.

100kg/220lbs x 3
100kg/220lbs x 3
100kg/220lbs x 3

SLDL, round back

105kg/231lbs x 3
105kg/231lbs x 3
105kg/231lbs x 3

Bench Press -

100kg/220lbs x 3
100kg/220lbs x 3
100kg/220lbs x 3

So the plan was pretty much divebomb squats, but the tricky part is to do that while maintaining a decent position. I've got some work to do with it, firstly the squats weren't as deep as they need to be. So while I did some calf stretches I think overall flexibility in the lower body is something to work on. My form was more than a little inconsistent too. But on the positive for a first effort they were fast, snappy and I felt absolutely fine doing them.

The SLDL is moving along 5kg at a time, that's the plan anyway. Benches were just a quickie to finish.

[BendtheBar]

Is this the first time you've ever messed around with them?

[Fazc]

Originally Posted by BendtheBar

Is this the first time you've ever messed around with them?

Yeah first time ever, the surprising thing is the faster you hit the bottom the smoother it feels. It was only a couple of reps where I hesitated where I felt there could be potential for knee stress.

It's almost counter-intuitive isn't it? Perhaps you can relate more as you squat high bar, knees first.

My flexibility is horrible though, so that will come over time. I also got a little snap action at the bottom of the squat in my lower back.

My plan is to of course carry on with stuff that has made me strong, box squats, variations of different kinds etc etc but also I've identified quite clearly that any type of round back deadlifts and knees forward squats i'm absolutely terrible at so if I improve on them, that outta help in some way!