Training Board Monthly PR post

[wnt2bBeast]

i forgot about this thread..

1/3/05 suspended GM's 535x1

1/17/05 15 inch Box squat PR 525x1

1/19/05 CG decline 385x1

 

[Numani]

bringing this great thread back up.

early August 05 Squat 120kg*1

today 120kg*3*3 - second last workout in 5 week squat cycle. (PB 125kg)

 

[Numani]

bringing it back up again i see!

ANOTHER PR

completed a four week training cycle where i focused on improving my shoulder strength via front press off power racks(starting on the racks)

upped my 1RM from 55kg to 75kg.

planned out the cycle varying the volume immensely with the peak week having 132lifts(4960kg volume). Average Intensity ranged between 60-70%. (Sheiko inspired)

Only other exercise I did was JS rows.
rested the lower body. theres going to a lot of squatting in 06.

Getting primed for 2006 training cycles.

 

[Chambewy20]

Did a two board with 405 and a loose shitty inzer shirt.

Also tripled 495 good mornings

 

[Numani]

Did a two board with 405 and a loose shitty inzer shirt.

Also tripled 495 good mornings

see my post bro and others

give us your previous PR and date and what you have done to increase it.
put it into context.

 

[Guinness5.0]

Did a two board with 405 and a loose shitty inzer shirt.

Also tripled 495 good mornings

'grats on the PRs.

When you GM that much, it's kind of a hybrid b/t a squat and a true GM, right? Or am I way off?

Oh and I front squatted 315 for a single yesterday For numani, the diff. was some test and tren

 

[view]

front squatting 395 for 3x3 this week. should hit somewhere abouts 425 for a triple when all is said and done.

 

[Illuminati]

rack pulled 600 from mid shin on monday,
reverse band pressed 485 on tuesday

 

[Chambewy20]

see my post bro and others

give us your previous PR and date and what you have done to increase it.
put it into context.

My bad, here goes...

Been recovering from a knee injury so have been mainly dragging sled and staying away from squats.

Decided to try to go for push / pull meets instead of full meets, sucks because my squat was pretty much my best lift but what can you do.

So, previous PR was a double at 475 with straps up on suit, don't know why I did all that but did anyways.

Lately instead of speed squats, have been doing good mornings while training my nephew who's a high school track studd and strong as hell.

Things that have helped, biggest one is having a training partner whom I am competitive with, deadlifting both conventional and sumo against bands, I have been using green bands which put a lot of tension on the bar from the floor to lockout. I've also been training my lockout with heavy partial deads, went up to 545 for a double after doing something else heavy, I have no clue what. I've been incorporating Romanian deadlifts and Zercher squats, while never failing to do 45 degree raises with band looped around back and seated blue band leg curls.

This has been working for me but has made a huge difference for my nephew, a few months ago he couldn't budge 500 and a week ago he just missed 535, he also after doing 8 sets of speed squats on a low ass box hit 365 for a set of 17, he's gotten his groove and some confidence in his squat. He actually fell to the floor on his 18th rep, the kids got heart.

Oh by the way, he's 17, 5'10" and weighs ~213, and he's pure!!!

 

[Chambewy20]

'grats on the PRs.

When you GM that much, it's kind of a hybrid b/t a squat and a true GM, right? Or am I way off?

Oh and I front squatted 315 for a single yesterday For numani, the diff. was some test and tren

No hybrid, medium width stance, bend over until belt hit's the top of your legs. Usually not so confident on the first rep but after that, just bend over at the waist and hope you come back up.

We do perform good morning sqauts, the eccentric or negative phase is a good morning, pause for an instant then drop down into a squat and bust ass out of the hole. Typically medium width stance, all squat movements on heavy days are, squat and dead ultra wide on speed days, prevents hips from taking as bad a beating. Looks and sounds more painful than it actually is, this is a compound movement but helps people realize what folks mean when they talk about the whole stretch reflex and what it does.

Hope this helps.