XiLe Ultra

Oh ok, you were setting them down and then squatting them back up?

__________________
ISSA Certified Personal Trainer in IL

Deadlift: 405
Bench: ??
Squat: ??


MP #17 (no G & N)

danman77220

Not so much squatting, the bar remained over/in front of my knees, not behind it, so it was a GM.

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: Poop
S: Pee
D:

Status: Gaining back strength and size after tonsillectomy

My Training Log

danman77220

Monday, 1/11: ME Lower

Box Squats (1-2" below parallel)
Barx5
140x3
190x3
230x2
260x1
280x1 (PR+5 lbs)
280x1 (PR)
280x1 (PR)
285x1 (PR+10 lbs)
290x1 (PR+15 lbs)
300x1 (PR+25 lbs omgwtfbbq!)

Free Squats
135x8

Sumo SLDL
175x8
175x8
175x5

- - -

Wow.

I read a Dave Tate article on squatting form and read on "spreading the floor" for the first time. Up until today I would always begin the movement with my quads, not the posterior. 280 sets were flying up today... It's amazing what one little form tweak can do for your strength.

Back when I hit 315 free squat my best box squat the week before was 275x1. That's a 40 lb carryover. By that logic I'd be good for a 340 squat... crazy to think about. I seriosuly can't believe the weights I was putting up today.

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: Poop
S: Pee
D:

Status: Gaining back strength and size after tonsillectomy

My Training Log

BigZeke

What stance do you use when squatting? A PL style or a OL/BB style?

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

danman77220

PL style. It's not omega wide like most Westside lifters, but still much wider than Olympic stance.

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: Poop
S: Pee
D:

Status: Gaining back strength and size after tonsillectomy

My Training Log

BigZeke

Oh yeah, then most definitely you're wanting to use the posterior chain when squatting. If doing that is what got you those big PRs then keep it up!

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

danman77220

Tuesday, 2/12: ME Upper

Flat Bench
Barx8
135x3
135x3
165x2
185x2
*around here is where I started to feel like shit...*
205x1
225x1
225x1
225x0
220x1

Cable Pushdowns (no rest between sets)
50x10
60x5
50x5
40x5
30x5

Couldn't do anything else, fell asleep on an incline bench for the rest of class.

- - -

Well, I hit 3 singles in 90% today, and 225x1 for 2 sets is a new PR. This is great because I was up half the night before due to a sore throat.

After that class I went home and fell asleep. Barely lasted the drive home I felt so shitty, wanted to just curl up in a ball and pass out. Went to the doctor later and found out I have strep throat. Great. Recovering now, got antibiotics and I'm just gonna chill this week. I'll probably deload next week, then go for singles at 230 the week after.

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: Poop
S: Pee
D:

Status: Gaining back strength and size after tonsillectomy

My Training Log

Succio

interesting, im doing something similar to you with benching.

what exactly are you doing? going up 5 % each ME week?

__________________


SUPPLEMENTS.NET REP

danman77220

I'm basically just trying to get 3-6 singles each week within 90% of my max. Technically I'm working in 105% of my max lol. I'm not so much going by percentages, I'm just trying to go up 5 lbs each week.

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: Poop
S: Pee
D:

Status: Gaining back strength and size after tonsillectomy

My Training Log

DJSTARER

glad to hear you like the form change. Box squats build big hips and hamstrings. Your free squat may not jump AS MUCH with this form change. Spreading the floor is especially effective for box squating. The two moves are very different, but you will certainly have some sort of PR on your free squat.

To clarify, I box squat the same way all the time. My free squat is never the same as my box squat form. They are different exercises. One builds the other.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

XiLe Ultra

Awesome PR on the box squats man!

__________________
ISSA Certified Personal Trainer in IL

Deadlift: 405
Bench: ??
Squat: ??


MP #17 (no G & N)

danman77220

2/24: Update

This past week I've just been deloading, so nothing exciting at all. Sorry for lack of updates.

Been good with the CKD this week, carb loading today, can't wait to train tomorrow. I'm hoping for big numbers these next few weeks.

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: Poop
S: Pee
D:

Status: Gaining back strength and size after tonsillectomy

My Training Log

danman77220

Monday, 2/25: ME Lower

Box Squats (1-2" below parallel)
45x8
135x5
185x3
225x2
275x1
305x1 (PR+5 lbs)
305x1 (PR)
305x1 (PR)
315x1 (PR+15 lbs!!)

Good Mornings
45x10
95x8
95x8
95x8

Spent.

- - -

Matched my all time free squat PR off of a box today. Talk about a grinder. It took everything in me. Got it with no assistance though.

Could only do really light GMs afterwards. I am burnt.

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: Poop
S: Pee
D:

Status: Gaining back strength and size after tonsillectomy

My Training Log

DJSTARER

nice heavy day. congrats on the 3 plate-er. Get rest.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

danman77220

Tuesday, 2/26: ME Upper

Flat Bench
135x8
185x3
205x1
225x1
225x1
225x1
230x0

Did some lockouts for shits and giggles but was too tired to do much else.

- - -

Coming down with yet another bout of strep throat. Seems to always set in on my bench days. Great.

In other news, INCREDIBLE ****ING DOMS IN MY WHOLE POSTERIOR. I haven't been able to walk without looking like I have a dildo up my ass for 2 days now.

Wednesday, 2/27: Stupid Stuff

Push Press
190 x near death (all time PR!!!!)

- - -

Almost killed myself today.

I was teaching my friend how to box squat (that actually went extremely well) and 190 was on the bar. I've hit a 200 lb push press before so I thought... meh, why not?

Mistake.

Got it about half way up, brought it back down but I was leaning to far back and DOWN I GO. Hit my head on the box my friend was squatting on and land on the ground with the bar inches above my neck. Got up fast laughing my ass off.

Surprisingly I felt/feel no pain at all, which is weird because I was 100% sure I was going to crack my spine half way down.

We'll see tomorrow.

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: Poop
S: Pee
D:

Status: Gaining back strength and size after tonsillectomy

My Training Log