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  1. #10001
    Squattatron Squatter's Avatar
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    SQUAT/DEADLIFT SESSION

    Slept in this AM, so I missed training with the crew. Lower back tweak was there, but not bad. I stretched it out before breaky and then relaxed for a couple of hours. At this point, I was feeling really good and decided to lift in the JimGym. The plan was to play each set by ear, doing singles, and listen to the old bawd. I'd take what it was willing to give me.

    Squat
    Bar X10
    95 X5
    115 X5
    135 X5
    155 X3
    185 X3
    205 X2
    225 X2
    245 X2
    275 X1
    295 X1
    315 X1
    335 X1
    360 X1 Vid
    375 X1 Vid
    390 X1 Vid
    Stopped here because form started to breakdown slightly on the 360, and a bit too much for comfort on the 390, but still overall not bad. The good news is that they were all feeling light on my back. However, I did not have the confidence in my lower back to squat heavier. For these 2 reasons, I half squatted the following:
    405 X1
    415 X1
    425 X1
    440 X1
    Lower back held up, so I decided to do some deadlifts:

    Deadlift
    135 X3
    225 X2
    315 X1
    365 X1
    405 X1
    385 X1
    365 X1

    Sumo Deadlift
    315 X1
    315 X1
    315 X1

    As of tonight, lower back feels like a million bucks, thank God. My treatment plan of lifting thru it seems to have worked. I'll rest Monday, and then hit some Bench on Tuesday. Focus on bench will be to work with 135 strictly on back tightness, just like I was in the video from the crew bench session on Saturday.









    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  2. #10002
    Seasoned M&S Veteran Squatzilla's Avatar
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    Awesome crew work mate, love the little video depicting how empty and full of equipment your gym is! Like you my goal/dream/fantasy is the elusive 3pps bench!
    Last edited by Squatzilla; 09-17-2012 at 09:50 AM.
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing... Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2-3 plate full ROM squats effortlessly"

  3. #10003
    GOD OF WAR hunterace's Avatar
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    Great workout Jim!
    The 2nd Amendment.... A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
    June 2012 Log of the Month

  4. #10004
    13 in 15 KD5NFW's Avatar
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    Good news that your back is holding up Jim! That was a lot of work in there, so a pretty good test!
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  5. #10005
    Squattatron Squatter's Avatar
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    Quote Originally Posted by Squatzilla View Post
    Awesome crew work mate, love the little video depicting how empty and full of equipment your gym is! Like youmy goal is the elusive 3pps bench!
    Thanks Zilla!! Haha - ya, I couldn't resist the vid. In a sense, it's hard to believe it was empty. We will get that hard fought for 3 PPS!!

    Quote Originally Posted by hunterace View Post
    Great workout Jim!
    Thanks Jay!!

    Quote Originally Posted by KD5NFW View Post
    Good news that your back is holding up Jim! That was a lot of work in there, so a pretty good test!
    It's still there, but not causing too much of a problem. Kinda a weird one this time. Even so, my gut feeling this time was to work it, but not bend it. Many times, if I rest, these kinks just tighten up and get worse. I felt strong tho, and the good news is that the squats did not feel too heavy.
    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  6. #10006
    LegCurlBrah JMango's Avatar
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    Awesome work Jimbro! Good job listening to the bawd
    Twitter @JMang0

  7. #10007
    future old Geezer CLEEPER's Avatar
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    It's not often that as lifters we don't have something bothering us. Good job doing what you thought best and having a great session anyway.
    Currently doing "old school " a hybrid of good programs tailored to suit me.

  8. #10008
    Seasoned M&S Veteran maryellen's Avatar
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    You rock...that's all!
    "And though she be but little, she is fierce." ~ Shakespeare ~

  9. #10009
    M&S Power User DillonG1's Avatar
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    Looking real good Jim! Bench set up has definitely improved, I bet even a person who's never touched a barbell could see you're in a much stronger position.
    5 Reps? That's freaking cardio!
    Follow my progress via my log, Dillon's 5/3/1.

  10. #10010
    Time To Rebound! LayzieBone085's Avatar
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    2 Words....

    Volume JUNKIE!
    Cellucor Representative - COR-Performance Specialist
    ---- Because Results Matter ----
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  11. #10011
    Squattatron Squatter's Avatar
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    Quote Originally Posted by JMango View Post
    Awesome work Jimbro! Good job listening to the bawd
    Thanks Joe!!Old bawd has lots to say

    Quote Originally Posted by CLEEPER View Post
    It's not often that as lifters we don't have something bothering us. Good job doing what you thought best and having a great session anyway.
    True. Thanks Chad. I know sometimes I have to work out the knots. A bit of a gamble, but I am going to Vegas, so it was fitting.

    Quote Originally Posted by maryellen View Post
    You rock...that's all!
    Wow - thanks so much ME!!

    Quote Originally Posted by DillonG1 View Post
    Looking real good Jim! Bench set up has definitely improved, I bet even a person who's never touched a barbell could see you're in a much stronger position.
    Thanks Dillon!! Indeed, arches are strong architecturally speaking.

    Quote Originally Posted by LayzieBone085 View Post
    2 Words....

    Volume JUNKIE!
    Dang, your on to me!! Haha. This time, I had no idea what my lower back was gonna do, so I just crept up 20 lbs or so until form started to crumble. I think fresh with no tweaks I'll have 415-425 in me for Vegas.
    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  12. #10012
    Seasoned M&S Veteran fenrisulfr's Avatar
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    Hella nice workout! Big liftin bro!

  13. #10013
    Intermittent Fasting FTW vin1968's Avatar
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    I am glad that your treatment plan for your back seems to have worked, heavy stuff there!
    Hey now!


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  14. #10014
    Kettlebells' Angel !!!! 5kgLifter's Avatar
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    Nice work Jim!

  15. #10015
    Squattatron Squatter's Avatar
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    Quote Originally Posted by fenrisulfr View Post
    Hella nice workout! Big liftin bro!
    Thanks FenBro!!

    Quote Originally Posted by vin1968 View Post
    I am glad that your treatment plan for your back seems to have worked, heavy stuff there!
    Thanks Vin - it was a bit of a gamble - but I should know my own bawd by now eh?

    Quote Originally Posted by 5kgLifter View Post
    Nice work Jim!
    Thanks so much Babs!!
    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  16. #10016
    Squattatron Squatter's Avatar
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    BENCH SESSION

    Just benched tonight. I was too thrashed after-wards to do anything else anyway. Had alot of difficulty un-racking the 235. I think I am so used to getting a lift-off, that un-racking anything heavy by myself has now become a bit risky. From now on, I'll save the heavy work for Crew Day.

    Really wanted to practice my form tonight anyway, so I loaded up 135 and hit as many triples as I could before shoulders fell off. Hit 21 triples. I want to nail my bench more than anything at this upcoming meet, since I thought I fell a bit short at the Vernon meet. I feel my squat and deadlift will take care of themselves, especially with the modifications to my assistance.

    I thought I did the very best I could have to date with my bench form. Please feel free to comment good or bad.

    Bench Press
    Bar XLots
    95 X7
    115 X3
    135 X3
    155 X3
    175 X3
    195 X3
    215 X3
    235 X3

    135 X3 X 21 Sets



    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  17. #10017
    GOD OF WAR hunterace's Avatar
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    Great bench workout Jim! Volume volume volume!
    The 2nd Amendment.... A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
    June 2012 Log of the Month

  18. #10018
    Time To Rebound! LayzieBone085's Avatar
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    Alright Jimbo!
    Cellucor Representative - COR-Performance Specialist
    ---- Because Results Matter ----
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  19. #10019
    Intermittent Fasting FTW vin1968's Avatar
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    21 sets, that's all? Pffftt!

    Nice triples work Jim, lots of sets there
    Hey now!


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  20. #10020
    13 in 15 KD5NFW's Avatar
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    Good work Jim! Nailing the form will be your ticket to a bigger bench in Vegas for sure! You have the strength already. I find the same thing about unracking once it gets heavy. If I have a big arch it just doesn't move off the rack lol. Puny lats!
    You can lead a man to knowledge but you can't make him think

    Meet PR's
    Squat: 182.5kg 402.34lbs
    Bench: 142.5kg 314.16lbs
    Deadlift: 220kg 485.01lbs
    Total: 545kg 1201.51lbs

  21. #10021
    Regular Poster Dano's Avatar
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    I like the volume. How long until your next meet?

  22. #10022
    Squattatron Squatter's Avatar
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    Quote Originally Posted by hunterace View Post
    Great bench workout Jim! Volume volume volume!
    Thanks Jay - gotta practice hard as my meet is quickly approaching

    Quote Originally Posted by LayzieBone085 View Post
    Alright Jimbo!


    Quote Originally Posted by vin1968 View Post
    21 sets, that's all? Pffftt!

    Nice triples work Jim, lots of sets there
    Haha - fell short of goal of 100 reps (haha)

    Quote Originally Posted by KD5NFW View Post
    Good work Jim! Nailing the form will be your ticket to a bigger bench in Vegas for sure! You have the strength already. I find the same thing about unracking once it gets heavy. If I have a big arch it just doesn't move off the rack lol. Puny lats!
    Thanks Rich!! Good form on the bench will mean an extra 30 lbs at least. One reason is reduced ROM.

    Yep, I realized quickly that I cannot unrack it at weights above 235 and stay in tight position. From now, all heavy bench work will be done with the crew. It actually would be a fair statement to say about my lats as well.

    Quote Originally Posted by Dano View Post
    I like the volume. How long until your next meet?
    Thanks Dano. Volume was strictly to get practice in. Next meet is the WPC World Championships in Las Vegas on November 7th. I am the only lifter representing Canada in my class.
    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  23. #10023
    Squattatron Squatter's Avatar
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    SQUAT SESSION

    Balls to the Bar

    I was inspired by events that happened this morning at work. I was telling my boss that I may have to cancel the Vegas meet due to my daughter requiring $4500.00 of dental work to correct her bite, which is not covered by either the Government or my extended health at work. We got the news Wednesday and it's a bitter pill to swallow.

    She "ordered" me to go, telling me how proud the whole company is of me. She said I'm not getting any younger, and that this is likely a once in a lifetime opportunity. She said the company will provide the time off with pay. She said it's obviously your passion and that my mom would want me to go. She ended with saying I have worked so hard and it would be a regret in life later on if I didn't go.Started to lose it emotionally.

    I gave it my all this session. Form held up pretty good. My lean detector went of a couple of times on the 365 X5, but I corrected it right away intra-squat. I slowed down that set in quicktime, and I hit depth on all reps IMO. The 390 singles were a B!tch, but I thought I did pretty good, Didn't hit depth, but got close. I was simply a little too cautious due to my lower back tweak, which is still there but getting better.

    The whole session took an hour.

    Squats
    95 X5
    115 X5
    145 X5
    175 X5
    205 X5
    235 X5
    265 X5
    295 X5
    325 X5
    345 X5
    365 X5

    395 X1
    395 X1
    395 X1

    RDL's
    135 X5
    225 X5
    315 X5 +40 lbs
    365 X2 +90 lbs









    My favorite part of lifting is having the opportunity
    Every Rep Matters
    Best Meet Totals:
    Squat: 403 lbs
    Bench: 253 lbs
    Deadlift: 463 lbs
    Totals: 1119 lbs

  24. #10024
    GOD OF WAR hunterace's Avatar
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    Great workout Jim! Just AWESOME! Motivating me not to give up ! I think it's awesome that your work is backing you up, that sh!t just doesn't happen anymore and it's nice to see! So glad you'll still be able to go and KICK SOME A$$!!!!!!!
    The 2nd Amendment.... A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
    June 2012 Log of the Month

  25. #10025
    Time To Rebound! LayzieBone085's Avatar
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    Big time weight, do you think you can get a touch lower on those RDL's? are you even hitting mid-shin? too hard to tell in the video.
    Cellucor Representative - COR-Performance Specialist
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