Thursday, May 30, 2013

Training - Squats and Tugs with yet another PR

Bodyweight - 260

Front Squats -
barx20,10

135x10,5
225x5
275x3
315x2
365x1
405x1
455x1 PR

405x3
315x5

4" Block elevated stiff legs -

315x3,3
405x3,3
500x3,3
545x3

Lunges - bodyx50 total

Notes - Yet another PR.  Obviously my programming and phases do not work very well.








11 comments:

  1. Hey Paul, with your front squats: do you prefer to squat with an almost mimicked low bar bank angle, or this just due to the heavy weight? I know a lot of guys try and stay as upright as possible, but the depth is there, as is your lower back form. Just wondering for as a reference. Thanks. And also, it's great you lift in street clothes. Nothing better than a guy squatting and pressing major wheels in his normal threads, especially when you rock the chain wallet!

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    Replies
    1. I just squat it man. I squat it similar to my back squat, yeah.

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  2. There's a guy over here who does them deficit stiff legs and everyone calls them "back snaps" but luckily he is iron back

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  3. Nice Paul, looking strong. Not sure if you've seen this yet but Ed Coan has a youtube channel and a website where he does weekly Q&A's.

    Check it out mayne: http://www.youtube.com/watch?v=KdEo4C2WBZk

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  4. That's the first I saw that kind of front squat rack position... I like it so I'll have to steal it. I have problems with the Oly style set up, and not a fan of the crossed arms approach either. That looks quite workable.

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  5. Given that you did the short Cycle and got pretty banged up at the meet and you are still making PRs, what modifications would you make to the cycle to peak higher come meet time? I'm in week 7 of the LRB Strong 15 9wk peak for a comp 3rd week of June

    ReplyDelete
    Replies
    1. Nothing. The short cycle worked awesome.

      All I had to do was pick my attempts better and could have gone 640/430/675. I just didn't do a good job there because the groin threw me off.

      Delete
  6. I'm in week 5 of Strong 15. I'm going to do my first meet October 19. After I finish the Strong 15 I'm planning on doing the Pause Squat only cycle and using the same progression on the deadlift as the first 2 phases of the Strong 15. After that I plan on using the Short Strong 15 cycle leading up to the meet. Thoughts?

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  7. Reasoning on the sets of 3 for the front squat and deficit pulls?
    I've been doing 3 sets of 8 front squats and rack pulls. Thinking my legs need to just get used to doing more reps. Also i fucking hate front squats, so i figure i should do em until i like them. And honestly just hoping the rack pulls will help my lockout.

    But curious why you do 3 versus more reps

    ReplyDelete
    Replies
    1. I like triples for deads a lot. I find more than 3 and I start to grind more than I'd like. With 3 I can still find that balance of "heavy" and "fast".

      Delete