Please Scroll Down to See Forums Below
Feeling Undiminished, Blut Attempts Restoration
- Thread starter blut wump
- Start date
blut wump said:
Depth was cut on several. Meaning if they were singles you'd get them turned down. On average you are getting deep enough for solid squats though so nothing too bad. That said it's 20 reps in the baking hot sun toward the tail end of the training cycle, so you get some slack. No one perfectly coordinates 20 reps with hard weight that has you sucking air. Above all, do not change anything at this point as you still have 1 week to go. Just do them exactly the same way you have and don't think about exagerating depth based on this video (do your solid squats and deal with any depth later).
Just watching the squats though - it has me thinking that you might really get some good kick out of working hard on goodmornings for a time and also front squats. Fronts have a way of dealing with depth and technique issues. I always find that after people have been doing backsquats for a while, incorporating some fronts seems to really tighten their techinque and coordination. Within 2-3 weeks even with just 1 session a week they seem noticably tighter, more comfortable in the hole, and just a more oiled overall track in the lift (maybe less disconnect between leg drive and upper torso). I've even seen this with just some light warm up fronts placed before a normal backsquat session once or twice a week. Then again, mileage may vary but it's a thought.
I think the good mornings are just something that you'll likely respond well to from the video. This will strengthen the upper arm or lever. Thinking about the waist as a joint and the legs as the lower arm and torso as upper, you want to open the joint (i.e. stand fully erect) by simultaneously moving both the upper arm (torso) and lower arm (legs) in coordination. This is where I think the front squats (get the groove solid) and good mornings (strengthen the upper arm) will come into play. A helpful queue for me that I use is to concentrate on pulling back with my shoulders (almost as if I'm driving the bar backward and straightening my back) as I'm coming up. You'll find that the more harmoniously you get the two arms working together, the more powerful and technically proficient squat you will have.
I would try to get a feel during some warm ups and see if you get the hang of it (not next workout, just make the weight and be done with the cycle, don't change anything no matter how much you want to, just push weight next week). Different people think about it in different ways but that's how I think about it and if you can just get the feel of what I'm talking about, you can think about it any way you want (hell, some people probably think about driving the hips and get the same effect but the hips go naturally for me so I think about the upper shoulders/back and pulling hard as I drive out since I usually am left slightly out front on heavy attempts). But I will say, it works.
So I don't know what your plan over the long term but those are my thoughts. Probably no need to do everything at once or rush to implement but if I was to go about improving your squat specifically, that would be what I'd be leaning toward. Like I said though, mileage may vary but I think those are logical points to address your issues. I do remember you had a back issue a while back and work with a Chiro, hopefully you can still do goodmornings even if they aren't done super heavy or pushed very hard.
As far as cutting, the first thing you need to do is get rid of those shorts or at least be sensative enough to not jam your package dead center in the camera at the end of the video (after a grueling few minutes of butt crack no less). LOL
I couldn't resist. Anyway, rather than cut, why don't you just hold your weight constant. You might get some recomp out of it and if you do some interval work that might help take off some fat. Doing a full cut as Biggt said is going to fubar your lifting with dropping weight. Just be conscious of your intake, throw in some modest interval work, and see where the cards fall. If you want to be 10% in a few months - okay, you have to cut but just leaning up a little bit won't require anything drastic. Heck even try just dropping some carbs at night. I don't think it will take a lot.Anyway, that's my best info and suggestions for you.
blut wump
New member
Many thanks for your analysis.
I've seen your posts in the past about the twin arms of a lever and used to try to imagine rotating back with the torso as though someone were pushing on my chest. These days, I have to think about pushing with the hips to get my hips to come through.
I'm fond of the front squat / GM combo but it's been a few months since I last worked them. I am comfortable with fronts. There's a good feeling of balance at the bottom and depth is easier to attain, probably due to the more-upright torso.
I'll mull on your words as I'm thinking about where to go next. I have been thinking about a program placing more emphasis on the posterior chain to reactivate my deadlift and fronts/GMs fit nicely in there. I also want to get my squat back to where it was prior to this layoff so maybe just adding in some fronts is a simple solution. I have to decide on a priority between the two.
Alternatively, I could run a 5x5 with the Weds workout being fronts and GMs. That would leave me energy to work the squats a little harder and deads go on the back burner yet again.
Sorry, I'm rambling. I clearly have squat issues and they must have higher priority than getting my deads running again.
Thanks.
I've seen your posts in the past about the twin arms of a lever and used to try to imagine rotating back with the torso as though someone were pushing on my chest. These days, I have to think about pushing with the hips to get my hips to come through.
I'm fond of the front squat / GM combo but it's been a few months since I last worked them. I am comfortable with fronts. There's a good feeling of balance at the bottom and depth is easier to attain, probably due to the more-upright torso.
I'll mull on your words as I'm thinking about where to go next. I have been thinking about a program placing more emphasis on the posterior chain to reactivate my deadlift and fronts/GMs fit nicely in there. I also want to get my squat back to where it was prior to this layoff so maybe just adding in some fronts is a simple solution. I have to decide on a priority between the two.
Alternatively, I could run a 5x5 with the Weds workout being fronts and GMs. That would leave me energy to work the squats a little harder and deads go on the back burner yet again.
Sorry, I'm rambling. I clearly have squat issues and they must have higher priority than getting my deads running again.
Thanks.
If you are worried about your dead there are some options. You could break into 4 days a week, or if 3 days you could incorporate some dynamic pulling for a time to make some room, possibly use GMs 1-2x per week. You know your tolerances better than I do but I'd lean towards keeping the squat foundation 3 days with fronts in the middle for a while, pressing being whatever you want, and then layer pulling and rows or whatever around that template (you could certainly drop the rows for a time and just pull). Also you can think of something in a longer plan and not force everything into a single cycle, think maybe 12 weeks give or take with 2-3 phases culminating in whatever your core objective is (i.e. peaking to allow you to pull some heavy deads in the single to triple range or whatever). I don't know if you are already in the midst of such a plan so I'm not necessarily saying you need to interupt it but those are some ideas and that sort of linking would probably provide a framework or layout to get you there.blut wump said:
blut wump
New member
I'm a bit of a blank slate again after taking that month out. Priority is getting my squat travelling back to where it was headed into the 400s. I'd done 170Kg x 3 just before my body fell apart and I'd like to get it back, at least, to 160 before worrying about much else. It's just that my deadlift has been neglected on and off since the Korte last year.
I'm leaning towards concentrating on squats with a Weds fronts/GM/OHP and, maybe, pulling on a Friday with the heavier squats on a Monday with rows. That'd leave me with a nice Korte-like Friday to look forward to. If I take that to an intensity phase I might drop the pulls and then work them more on the next cycle.
There was something else that'd completely slipped my mind with my squats. The stable has a slight incline so I was facing gently downhill during that 20-repper.
I'm leaning towards concentrating on squats with a Weds fronts/GM/OHP and, maybe, pulling on a Friday with the heavier squats on a Monday with rows. That'd leave me with a nice Korte-like Friday to look forward to. If I take that to an intensity phase I might drop the pulls and then work them more on the next cycle.
There was something else that'd completely slipped my mind with my squats. The stable has a slight incline so I was facing gently downhill during that 20-repper.
Just got finished comparing your vid with this one :http://media.putfile.com/TomPlatz-500lbSQfor23repsExhibition
Although he has one of those crappy level floors that make squating easier, it's easy to see where attire makes all the difference in the world. I also suspect he has the wind at his back. Aside from that, you could probably catch up to him in several years if you apply yourself.
I don't want to throw too many ideas into the fire, but do you suppose a low box would help as well? Anyway, great job. I enjoyed the video.
Although he has one of those crappy level floors that make squating easier, it's easy to see where attire makes all the difference in the world. I also suspect he has the wind at his back. Aside from that, you could probably catch up to him in several years if you apply yourself.
I don't want to throw too many ideas into the fire, but do you suppose a low box would help as well? Anyway, great job. I enjoyed the video.
blut wump
New member
Thanks for that video. Back in the day, Platz was my favourite. It's a shame the camera is pointing so high, except for the sadists among us, we want to see his legs in action rather than his face. I have to source some of those yellow shorts.
I'm sure I could have done more reps with Kaz as a spotter.
I'm sure I could have done more reps with Kaz as a spotter.
