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Another 24
- Thread starter Jim Ouini
- Start date
BiggT
New member
The rows were perfect. Like BW said, you won't get them textbook perfect; if they are TOO smooth, then you need to put more weight on the bar. I thought they were good.
I agree on the squats, even with pause squats, you don't want to descend deliberately slow, doing anything in strength training deliberately slow isn't beneficial. And I think the little bobbing action in the hole was just to stabalize or maybe even gain a little momentum to come up after the pause.....your overall squat form is excellent in terms of depth and body positioning though.
I agree on the squats, even with pause squats, you don't want to descend deliberately slow, doing anything in strength training deliberately slow isn't beneficial. And I think the little bobbing action in the hole was just to stabalize or maybe even gain a little momentum to come up after the pause.....your overall squat form is excellent in terms of depth and body positioning though.
Jim Ouini
New member
Thanks guys. Your comments are much appreciated.
As far as the speed on my squats, I used to go down faster but since I hurt my back I've been really cautious. I don't have my confidence back yet that I'll stay tight enough and not tuck my butt under without aggravating it. Believe me, I'm not deliberately counting one one-thousand, two one-thousand...maybe that's why I get tired easily during squatting, too much TUT
As far as the bob, yeah it's for stabilization and getting a little bounce out of the hole.
BTW, I don't think I'm getting that depth at my heavier weights
As far as the speed on my squats, I used to go down faster but since I hurt my back I've been really cautious. I don't have my confidence back yet that I'll stay tight enough and not tuck my butt under without aggravating it. Believe me, I'm not deliberately counting one one-thousand, two one-thousand...maybe that's why I get tired easily during squatting, too much TUT
As far as the bob, yeah it's for stabilization and getting a little bounce out of the hole.
BTW, I don't think I'm getting that depth at my heavier weights
anotherbutters
New member
But I thought the whole idea of a pause squat was to eliminate the bounce out of the hole?
Jim Ouini
New member
BTW, I thought I'd mention it was a very strange day at the gym on Friday. Especially since I'm always pointing out the knuckleheads at the gym.
The guy squatting next to me was doing below parallel squats with 205 or so. I've seen him do 275 so I figured he was doing some workload management. Then he stripped the weights and did OHP, then some pullups. Very strange.
As I was finishing up my squats two other guys, both probably mid-30's and quite skinny, started doing some hang cleans with the bar and even though they were reverse curling I heard the one guy stomp his feet. I then overheard him say 'We should give this 5 x 5 a shot and see if we get stronger'
Finally, I saw some other dude doing snatches with what looked like pretty good form to me.
Very strange day indeed
The guy squatting next to me was doing below parallel squats with 205 or so. I've seen him do 275 so I figured he was doing some workload management. Then he stripped the weights and did OHP, then some pullups. Very strange.
As I was finishing up my squats two other guys, both probably mid-30's and quite skinny, started doing some hang cleans with the bar and even though they were reverse curling I heard the one guy stomp his feet. I then overheard him say 'We should give this 5 x 5 a shot and see if we get stronger'
Finally, I saw some other dude doing snatches with what looked like pretty good form to me.
Very strange day indeed
Jim Ouini
New member
Week 4 Day 1
Squat
Bar x 10
135 x 5
185 x 1
225 x 1
265 x 1
295 x 4 x 6
Good sets. Hard but reps never in doubt. Had a couple wobbly ones but the reps following were better so I have to think it's a form issue. I think one thing I do is tend to keep pushing through my heels even when I'm past parallel on the way up instead of letting the weight distribute over my foot.
Incline Bench
Bar x 15
135 x 4
145 x 6
165 x 6
195 x 6
Surprisingly easy. I think I must be in the beginner category because I feel I'm getting a bit stronger here in the volume phase
Have a slight twinge in my left shoulder though.
Clean Pull
Did some powercleans with 135 x 3 x 3, they actually felt decent
225 x 2 x 4
255 x 2 x 4
275 x 2 x 4
Felt good. Much snappier than before I feel. I still don't know if I'm rebending but mentally I'm thinking get my knees out of the way and 2nd pull as the bar hits my thighs. I hope that's right
Overall: Good workout, I'm happy with all the lifts today. I'll be out of town on business so I'll miss Wed. workout. Not sure what I'll do Friday when I get back.
Squat
Bar x 10
135 x 5
185 x 1
225 x 1
265 x 1
295 x 4 x 6
Good sets. Hard but reps never in doubt. Had a couple wobbly ones but the reps following were better so I have to think it's a form issue. I think one thing I do is tend to keep pushing through my heels even when I'm past parallel on the way up instead of letting the weight distribute over my foot.
Incline Bench
Bar x 15
135 x 4
145 x 6
165 x 6
195 x 6
Surprisingly easy. I think I must be in the beginner category because I feel I'm getting a bit stronger here in the volume phase
Have a slight twinge in my left shoulder though.Clean Pull
Did some powercleans with 135 x 3 x 3, they actually felt decent
225 x 2 x 4
255 x 2 x 4
275 x 2 x 4
Felt good. Much snappier than before I feel. I still don't know if I'm rebending but mentally I'm thinking get my knees out of the way and 2nd pull as the bar hits my thighs. I hope that's right
Overall: Good workout, I'm happy with all the lifts today. I'll be out of town on business so I'll miss Wed. workout. Not sure what I'll do Friday when I get back.
Jim Ouini
New member
Week 4 Day 2/3
I flew in this morning from MN, I felt pretty tired and only had 2 glasses of milk for breakfast before the flight (3.5hrs). So I made myself an egg sandwich, then later had a fruit smoothie about an hr before my workout. Still wasn't feeling tip-top but I didn't feel like missing another day of training so I had at it.
My plans was to kind of do a 'combo' workout of Wed/Fri but I didn't get as far as I wanted. Oh well.
All weight in kg's
Warm-up
Powercleans 40 x 3 x 3
Felt pretty slow, not as good as Monday. Weight might've been too light to force me to explode. Still got the blood going though.
Squat
Bar x 2 x 8
40 x 5
60 x 3
90 x 1
120 x 1
140 x 4, x 5
Well I didn't feel very strong today and I had an ache in my right knee. I was going for 140 x 6 and begged off on the first set since rep #4 was very hard. My second set I sucked it up and got an extra rep but I had to dump the bar on the 6th. It's quite strange to me my sticking point is above parallel. I still think I have some form issues in terms of shifting my weight from the heels as I come up.
Pause squats
110 x 6
95 x 6
90 x 6
Relatively easy but kind of tired by now. I did these to get some volume in, trying to combine Wed's pause squats as my ramp up to Friday heavy 1 x 6.
CG Bench
Bar x 15
40 x 5
70 x 2
100 x 4 (bar hit my adjustable saw horses that I use as spotters; didn't allow me to touch chest so I stopped)
95 x 3 x 6
Pretty easy except for last rep; I probably could've done the 100 x 4 x 6 but I wanted to make sure I got all my reps in.
Overall: Probably not smart to go for a set of heavy squats after traveling; I'm going to get a good night's sleep tonight then try to do some cleanpulls and maybe some rowing tomorrow.
Still debating what to do next week - I may chalk this one up to a bad workout considering the circumstances and try to repeat my weights on squats next week and try to move up on everything else since I feel I have room. We'll see, since both my hip flexors are feeling kind of strained right now.
I flew in this morning from MN, I felt pretty tired and only had 2 glasses of milk for breakfast before the flight (3.5hrs). So I made myself an egg sandwich, then later had a fruit smoothie about an hr before my workout. Still wasn't feeling tip-top but I didn't feel like missing another day of training so I had at it.
My plans was to kind of do a 'combo' workout of Wed/Fri but I didn't get as far as I wanted. Oh well.
All weight in kg's
Warm-up
Powercleans 40 x 3 x 3
Felt pretty slow, not as good as Monday. Weight might've been too light to force me to explode. Still got the blood going though.
Squat
Bar x 2 x 8
40 x 5
60 x 3
90 x 1
120 x 1
140 x 4, x 5
Well I didn't feel very strong today and I had an ache in my right knee. I was going for 140 x 6 and begged off on the first set since rep #4 was very hard. My second set I sucked it up and got an extra rep but I had to dump the bar on the 6th. It's quite strange to me my sticking point is above parallel. I still think I have some form issues in terms of shifting my weight from the heels as I come up.
Pause squats
110 x 6
95 x 6
90 x 6
Relatively easy but kind of tired by now. I did these to get some volume in, trying to combine Wed's pause squats as my ramp up to Friday heavy 1 x 6.
CG Bench
Bar x 15
40 x 5
70 x 2
100 x 4 (bar hit my adjustable saw horses that I use as spotters; didn't allow me to touch chest so I stopped)
95 x 3 x 6
Pretty easy except for last rep; I probably could've done the 100 x 4 x 6 but I wanted to make sure I got all my reps in.
Overall: Probably not smart to go for a set of heavy squats after traveling; I'm going to get a good night's sleep tonight then try to do some cleanpulls and maybe some rowing tomorrow.
Still debating what to do next week - I may chalk this one up to a bad workout considering the circumstances and try to repeat my weights on squats next week and try to move up on everything else since I feel I have room. We'll see, since both my hip flexors are feeling kind of strained right now.
