Tuesday, March 8, 2011

Training - Squats

Weight - 233

Hip and Ass Machine - 2x50 still need to get a picture of this stupid thing

Pause Squats - no belt no wraps

135 x 15
225 x 5
315 x 5
365 x 3
405 x 3
455 x 2
405 x 2,2,2
315 x 5 - high bar

Stiff legs -
225 x 5
315 x 5
405 x 12

Adductor and Abductor Machines - 3 sets of 12-20 each

Notes - A nice 80%er.  Squat strength is slowly coming back.  I should have been good for 5 here with 455 but I won't complain seeing how that last adductor tear two+ months ago was pretty severe.  I should be repping 500x8-10 again pretty soon.  Want to badly hit a 650 no belt/no wraps squat this year.  But I will have to get a little bigger first too.  Disappointed in the stiff legs.  Usually get 15 with that and have been wanting to hit 405x20 for a while.  It will come tho.

All in the plan!


  1. Sir,

    I wanted to ask you a question on your squat form in the video you posted. Let me start by saying that I was led to your Blog just a few days ago by an article of yours posted on EliteFTS.com. So going off that, do you practice the form that they recommend? You are really leaning forward in that video and if you practiced what they preach (as I understand it anyway) you would bring your elbows more under the bar and try to maintain more of an upright upper body, right?

    Let me also say that I read your previous article about everyone being a critic it's kind of ironic that I am asking you this now. This might be the 3rd thing I have ever bothered to ask or comment on in my history of using the internet. So with that, I can't lift the weight you can, not even close, you are obviously very strong and work hard to be that way....so I am more asking to get your opinion on form with the 4 main lifts, the 4th being the Military Press.

    I know some people believe in strict form and others believe in whatever it takes to move the weight.

    Thanks for your time and sorry for the lengthy and roundabout post that really only asks 2 questions.

  2. That's just motivating to watch !! Best of luck on your recovery and getting to where you were/want.

    On a side note: why the headphones? Sheryl Crow doesn't get you pumped? Kidding of course.

  3. Thanks man. I love Sheryl Crow. I turned my headphones off for these sets just because she was blitzing on the radio.

    This particular gym plays the worst music ever.

  4. Just curious about your form on squats (this is not a criticism)...you seem to look down while you do them. A lot of the squatters I have seen, particularly in powerlifting, seem to look up. Do you have a take on this? Does it help you during the movement somehow to keep your eyes down?

  5. I wrote a lot about this in my raw squat article.


  6. Paul, incredible find! One of the most entertaining and informative 'work out' blogs I had the pleasure of reading!

    Thanks for the outstanding effort.

  7. "Hip and Ass Machine - 2x50 still need to get a picture of this stupid thing."

    Is it like one of those machines where you sort of do a back kick with one leg?

  8. Anonymous -

    Sorry for not posting this sooner it got moved into Spam and I just saw it today.

    If you look back through my articles you will see one called "developing your raw squat".

    I could never do the upright stance in squatting unless I went high bar. And low bar for me felt better in terms of getting my hips, ass, and legs involved in the squat.

    Everyone has different levers, and so what some guy on elitefts may write, might not be good for me or you in terms of squatting. Second, I don't wear a belt or knee wraps and that also makes a bit of a difference in squat form. I use a lot of hips out of the hole.

    As far as standing press goes, I'm big on being strict. I am not a push press fan. Not much else to say about that I guess.