Russian Squat masters does Freefaller with Coan Deads

High volume squat / low volume bench - day 9

Usual mobility, plyometric warm up.

Bar*lots
60*8
80*8
100*6
120*5
140*5

160*5
160*5
160*5
160*5 - belt on from then on, couldn't keep tight, so much fatigue!
160*5
160*5

Vid clip of the squats - 4 sets in.

https://instagram.com/p/8ffjlqtIiE

Again happy with how it looks:

4T5x1RBl.png.jpg

Happy with squats. really happy with my new stance, and foot position, I feel I'm getting a lot more drive and speed even with this volume and weight.

Bench:

Bar*lots
60*8
80*6
100*5

120*2 - all bench was paused.
120*2
120*2
120*2
120*2
120*2

Did a DS for a laugh: 100*13 :D :cool:

Conversely to my last session this was awesome. Paused bench, fast, good drive, good scap activation. I don't understand my body.
 
Yay it's shoulder day!!! :( :( :( :(

OHP

Bar*8
30*8
40*8
50*8
55*5

62.5*5
62.5*5
62.5*5
62.5*5
62.5*5
62.5*5

Amazingly felt pretty good...

Seated DB Side raises

12.5*6
12.5*6
12.5*6
12.5*11

DB Shoulder press

27.5*6
27.5*6
30*6
32.5*6 - a struggle but made it!

ISO Rows:

120*8
120*8
120*8
120*12
 
Deadlift

Usual mobility and plyometric warm up

Warm up

Bar
70*6
110*6
140*6
170*6
190*6
200*4

225*2 - second was slower but both were beltless which I'm happy about.

Speed Work

185*3
185*3
185*3
185*3
185*3
185*3

DB Rows:

47.5*8
47.5*8
47.5*8
47.5*8

Pull ups:

BW*8
12kg*6
14*6
16*6

Fried.

Was joined by TheCenturion who wanted a bit of form checking and sexy time. :cool:
 
high volume bench / low volume squat

So tight from deads that day before - but training early in the morn is a revelation to me - was quite nice for a change, but I wouldn't normally train on a weekend. t'was nice though.

Lots of warm ups on bar for bench

Bar*lots
60*8
80*8
80*5
100*5
100*5

120*5
120*5
120*5
120*5
120*5
120*5

Still trying to work out what width suits me best. Sometimes I get under the bar and feel great, sometimes it feels as though I have no strength. :/

Deload Squats

Pretty standard

Bar*lots
60*8
80*8
100*8
120*8
140*6

160*2
160*2
160*2
160*2
160*2
160*2

Beltless for the first 3 sets. But fatigue kicked in and strapped up for the rest.
 
High volume squat / low volume bench - 6*6

Bar*lots
60*8
80*8
100*6
120*5
140*5

160*6
160*6 - horrible set
160*6 - had to put belt on
160*6 - couldn't brace :mad:
160*6 - Easy set?! :confused:
160*6 - best set I've ever done and could have easily done a lot more!!! :/

When it works my squats are great - but sometimes I just struggle. Still 36 reps at 160kg isn't too bad. Getting used to high bar again is hard though!

Bench:

Bar*lots
60*8
80*6
100*5

120*2 - all bench was paused.
120*2
120*2
120*2
130*2 - decided a 130 for a laugh came up well
130*2 - tried again, a little tougher but still not bad, a little shakey on my bracing on the last set which I filmed below.

https://instagram.com/p/8xRb2pNIvu
 
Just watched your squat video and you do tilt forward at the bottom of the rep (probably because it's the fifth set).

I know I do this when my brain tries to push my hips back and take the weight through my posterior chain... the flipside being the position of the bar screws with the centre of gravity.

Normally because I'm knackered... :D
 
Freefaller said:
Yup. Exactly what happened. :) Thanks for pointing it out - do I do it in both vids? I think I corrected it in the 2nd one when I reviewed it.
Click to expand...

Sorry - was actually looking at dat asssssssss... but I will have a look.

Looking at the youtube vid further up, it does appear to be something that occurs in your later reps. When you brace, are you pushing on your obliques/trans abs for this?
 
I sometimes nail it, and everything moves really well. Sometimes I'm all over the place.

In fact last night my 6th set of 6 was my best ever, but I didn't film it. :( Good bracing, driving through my heels - so I know I can do it, I just get lazy with the bracing sometimes. When I put the belt on I find it easier to brace against it, but I try and use it only when I start to fatigue.
 
Freefaller said:
I sometimes nail it, and everything moves really well. Sometimes I'm all over the place.

In fact last night my 6th set of 6 was my best ever, but I didn't film it. :( Good bracing, driving through my heels - so I know I can do it, I just get lazy with the bracing sometimes. When I put the belt on I find it easier to brace against it, but I try and use it only when I start to fatigue.
Click to expand...

Generally the best way, depending on what you're after. However, bear in mind my 'belt skillz' are theoretical - I have never used one...

It's part of the reason I now squat very slowly because it lets me get everything in line and ready to fire out the hole. Yes, I'm slow, but there we go. :)
 
Deadlift

Tired tired tired tired today.

Warm up

70*6
120*6
150*6
170*4
180*4
190*4
200*3
215*2
220*2

235*2 - first nice and fast. 2nd, a 3 minute grind, but no hitching. :o

Deload work

195*3
195*3
195*3
195*3
195*3

DB Rows:

47.5*8
47.5*8
47.5*8
47.5*8

Pull ups:

BW*8
14kg*6
16*6
18*6
 
high volume bench / low volume squat

Lower back/lumbar was in tatters after my deads the other day. However, onwards and upwards!

Usual lots of warm ups and shoulder mobility.

Bar*lots
60*8
80*8
80*5
90*5
100*5
110*5

120*6 - Easy
120*6 - Still okay
120*6 - Got a bit loose
120*6 - losing all sorts of tightness but managed it just
120*6 - bleurgh not pretty
120*6 - had to re-rack it just losing tightness all the time.

Just struggled today. 36 reps @ 80% is just not easy!

Deload Squats:

Pretty standard

Bar*lots
60*8
80*8
90*5
100*5
120*5
140*5

160*2
160*2
160*2
160*2
170*2
170*2

Went to 170 for the last 2 as I'm doing 170 next week and wanted to get a feel for that weight.

160kg squat:

https://instagram.com/p/88GI-ntIkr

170kg squat:

https://instagram.com/p/88G3K4tIl-
 
170kg looked interesting. Back angle is quite different to 160kg (I did spot the additional 10kg!).

Have you tried pushing your knees out further to accommodate your hips in the hole?
 
I spotted that too - I think I was just cream crackered. I didn't push my knees out as much on the 170 did I? Also thoracic tightness slackened a bit on the first rep. I'm still fine tuning my squat at the moment, it's a bit in a purgatory state.
 
5*5 day squat

Lots of mobility this time, but amazingly did not feel too tight? :confused:

Bar*lots
50*5
70*5
90*5
110*5
120*5
140*5
160*3

170*5 - easy!
170*5 - Last rep nearly didn't come up :mad: :confused:
170*5 - better
170*5 - better still
170*5 - That was fine

Deload Bench:

Bar*lots
60*8
80*6
90*5
100*5

120*2 - all bench was paused.
120*2
120*2
120*2
120*2 - these flew up
120*2 - again fast

I don't understand my body.
 
OHP 5*5

Shoulder day... :(

OHP

Bar*8
30*8
40*5
50*5
55*5
60*5

67.5*5
67.5*5
67.5*5
67.5*5
67.5*5


Managed it with no push press. Relatively good form. Though I will try with my lifting shoes next time to see if that makes a difference. I'm not using a belt either as despite it being hard work, once it is above my head it's fine, I just cannot translate the movement well upwards.

Seated DB Press

25*6
27.55*6
30*6
32.5*6 - pew - only just!

DB Rows

50*6
50*6
50*6
50*8 - standard.

Pull ups:

BW*6
12*6
16*6
20*6

Wow I haven't done weighted pull ups in ages, that was harder than it should have been!
 
You must log in or register to reply here.
Back
Top Bottom