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Post Info TOPIC: Winflex's 2012 Goal - > Squat more than 500 lbs


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RE: Winflex's 2011 Goal - > Squat 500 lbs


warmed up with rows
DL: work: 460X5 EZPZ
assorted dumbell flies (trying to find something to strengthen my left shoulder/bicep junction area while I begin working on bench again...decline flies I think will be the ticket. Incline aggravated it and flat was no better. )

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Sat
All day strength seminar...very cool stuff...on my feet all day. I was super tired after this...on top of that I had interrupted sleep due to a special little girl who needed Daddy.

Sun (an AM workout...I never workout in the AM)
Press: work: 213.75/5...really hard--decided to reset since I've been here for a while and peaked out a while ago on 227.25...so its time. Then did 195/5, 8*
Squat: work: took it down to 340 but only did 340X5X2 because I was still tired from the day before and I never train this early. I stopped there and rushed home to get down to a party in the Philadelphia area (1 hour trip).

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Squats: just bad 340 again/5,4...decided I need a major reset...lost a lot of strength when I got sick...plus my chondro was acting up a little. I need to back off here.
Bench: 245/5,5,20*...even if I don't get back up to 405 here, I'll definitely have some huge pecs and arms once the weight starts getting heavy again.
1 arm DB Rows: worked up to 70/20 each arm.
Bike - 10 mins

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Still looking pretty strong there Dwayne!! Hope all is going well

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Glad to hear it Dave. I'm down almost 10 lbs since I started my diet a couple weeks ago and still progressing...but you know how this thing works, it won't make me feel weaker until I'm really really lean which I won't be when I stop dieting because I just want to get into the 242 class for powerlifting but not on the bodybuilding stage quite as yet. I'm excited to see what 242 looks like now though.

DL night:
Warmed up with Skwatz: worked up to 275/5..won't warm up with this again because it kind of prexhausted me prior to deads...I'll stick with the rows.
Deadlift: work: 465X5 easier than last week...squat goes to garbage but deadlift continues to rise
Tricep work: 4 sets of 20....really light to get some blood in there as they were feeling the benches from Wednesday

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Press: 95/10, 135/5, 165/5, 185/5, 197.5/7.5, 165/12 ---change of pace here, I usually warm up with the weights listed up to 185 in a 5,3,2,1 rep fashion then hit 5,5, rep out for the worksets...but today I just wanted to go with what my body wanted to do. and this is what I did. Sure its not optimal but I don't care today. I just wanted to have some fun with it. NO PR's today but definitely some good volume.
Squat: change of pace here too: work: 265X2X10 and 225X2 - each of these 11 sets were done on the minute so I was done in 12 minutes with this but I sweating bullets and I know I'll feel better for doing something different... overall the focus was on bar speed.
Chins: 5 sets



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SQ: worked up to 315 X 3 X 5 sets
Bench: worked up to 295 X 3 X 5 sets

Went into this one without a plan again and just kinda went with some moderate stuff that felt more than moderate in the 1st couple sets but felt less than moderate in the last couple sets. Felt like a good gear up for my CNS. Barely broke a sweat tonight. Talked with John and will be changing stuff up to fit my recovery issues per his guidance.

Was 262 this morning. Should be in the 250's in a week or so; the diet is going well....a lot easier than I thought it would be initially...and I still get to enjoy a little post workout cookie here and there...LOL. I'm thinking that I should probably only cut to no less than 245...that way I can artificially get under 242 at the weigh-ins at the meet in June and then get the weight right back to help with my leverages on the lifts.

Exciting stuff going on in this corner of the world.

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Rows: 135/10, 185/10, 225/10 (I like to use rows now to warm up for deads)

Deadlifts: work: 470X5 another EZPZ one...if I keep it up, I'll be hitting some PR's here pretty soon.

Squats: some light stuff just tinkering with my form 135/3, 185/3, 225/3, 275/3

Tricep work: 1 set of cable extensions quickly followed up with 1 set of close grip incline benches both sets were to 20 reps with a low weight...just for the blood flush.

-- Edited by winflex on Friday 18th of February 2011 10:56:24 PM

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First day on new squat plan...went really conservative since I was traveling this weekend
SQ: bar/2 sets, 135/5, 185/3, 225/2,2, 275/2,2,1, 295/12
Press: 95/1 set, 135/5, 165/3, 185/1, 200/5,5,7
Chins: 5 sets sprinkled in the entire workout

Today was a squat 8-12 rep day. Since its the first one AND I was away from my normal gyms AND I had been pretty random with my squat work the last couple weeks, I took a really conservative number of 295 to get started with. It was a good choice since I had a lot left in the tank after the 12 repper and I knew that I wouldn't be cramping up on the 3-hr car ride back home. Wednesday will be a 4-6 rep squat day. Also, at that gym, I met a powerlifter there who recently had done 460 at his last meet on bench. We traded some ideas. One thing I took away from him was that he pretty much either goes for a heavy day or a speed day....and he rarely does volume stuff.

-- Edited by winflex on Monday 21st of February 2011 01:11:46 AM

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260 this morning...looking to break into the 250's this week.

Overall down 22 lbs (peaked out at 282 at the turn of the year).
Since starting the Joe macros down 10 lbs.

Ironically, I'm really enjoying the dieting...but then again, that part always came somewhat easy to me. It was way harder trying to constantly and consistently down calories.

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259 this morning...this is starting to happen really fast. I'm going to start taking high days a tad higher.  Good thing today is a high day for big squats.  Going 4-6 reps heavy today but will go conservative since its the first time on this program.  I will probably choose something that I get 8 reps with.

But as promised, I broke into the 250's this week.  Good to know my muscles are still responsive to carbs in a good way.

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Second day on the new squat plan...going for 4-6 rep range...
SQ: bar/2 sets, 135/2 sets, 185/3,3, 225/3, 275/2,2, 315/1, 1, 355/5 (smack dab in the middle of 4-6)
Bench: 135, 185/5, 225/3, 275/2, 315/5,5,5
Chins: 6 sets sprinkled in between bench sets.

I'm thinking of minimalizing my bench stuff too to one top set and just adding accessories. Same for press. I like how I felt after doing the set of squats (knowing I was done). Although I was a little disappointed that I didn't rock six reps with ease, I also realize I'm kind of in a downswing with the strength on this movement. I feel like the upswing just started today. Unfortunately, I kind of overestimated the number for today's working set. I really thought 355 would get me around the 8 rep range but looking back in my log, I was hitting 345 for 10 BEFORE I got sick...and then after that I really hadn't done a good squat workout since; so, I'll take today's 5 reps and make it six next week so I can move on from here.

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Dwayne - first of all - Nice on the Bench - holly crumbs!!

Question regarding your squat progression - what is the reasoning of doing very low reps up to the max weight. I would have assumed you would have done higher reps at lower weights - but instead it was low and then higher for your high weight sets. I'm very curious

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Yoster wrote:

Dwayne - first of all - Nice on the Bench - holly crumbs!!

Question regarding your squat progression - what is the reasoning of doing very low reps up to the max weight. I would have assumed you would have done higher reps at lower weights - but instead it was low and then higher for your high weight sets. I'm very curious




Good question Dave..and glad to see you back.

Pretty much remember that training is all about creating a stimulus.  The stimulus you create in the training, gives you the opportunity to adapt. If you adapt, then you reap the gains.  Train in a rep range that gives you the stimulus you are looking for and give it your all.  The other sets leading up to the one(s) that constitute "work" are just warm ups to gear you up.

Specifically for that workout, the bar sets were to help increase my body temp and get some creaks out.  I don't even count the reps on those because I just want to break a sweat and achieve full range of motion without clicks, pops, or strains.

Once I knew I was not doing any of those tell tale signs of something bad, I moved up to 135 and pretty much did the same thing, making sure of the same thing.

Once everything was nice and groovy, I moved on to increasing my speed and force production with 185, 225, and 275.  My goal with these weights were go to get them popping.  Literally, squat them so forcefully that I could get the bar flying a little off my back.  This is called Dynamic Effort because you are squatting 275 with an accelerative force.  Usually people squat and slow down to the produce force equal to the force of the bar...this is a decelerative process.  With Dynamic Effort, you are trying to squat THROUGH the bar.  You also use a minute or less rest between the sets because they are short light sets anyway and also because you want to catch your Central Nervous System on a high so you can ramp it up to another level before a drop off occurs.

Then I hit 315 for two easy but super forceful singles.

[Come to thing of it I probably did a little too much Dynamic Effort work before the workset because I didn't get all the reps I wanted with 355.  But as you can see, the warm ups were geared to producing force against the bar which is the goal in powerlifting and strength training in general since strength IS the ability to produce force.]

Then I was ready for the workset-- probably a little more than ready.



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Deadlift day
Rows: bar/10, 135/10, 225/10
Deadlift: 315/3, 405/2, 475/5
Squat: 1 set for form work
Incline DB bench: 35's/20 reps felt good on the tri's and shoulders

Fell off the wagon a little bit on my diet here today but its okay because I'm ahead of plan as it is.  Getting back on the horse ASAP.  I'll probably be surprised when i check on Monday morning to see that I still dropped a pound.

Deads were very good tonight.  Definitely heavy but not impossible.  I think this matches my PR I set last year before my injuries over the summer which stopped me from deadlifting completely.  Its funny that I think I first hit 475X5 deadlift in last February last year and here I am hitting it again in late February, older and wiser and with impeccable form : ).  But seriously, I can tell my "core" strength is WAY higher than last year because I pull this weight so smoothly.  I don't remember it being this smooth last year; so there is definitely an improvement there.  I also think last year I got stuck at 485.  This year, I don't see that happening.  So some PR's are definitely on the way pretty soon.

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NICE DEADS

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Thanks Dave! 500X5 here I come!!

Pressing and Squatting
Press: work: 202.5/ 4, 4, 2, 185/7 then immediately 2 press starts
Squat: work: 300/12
Chins: 6 sets sprinkled throughout the workout

Press was not very good today. I didn't know why. I thought maybe by starting up benching again that would give it a boost but that's not how it went. Then I realized that my waist had come in quite a bit in the last couple weeks when I started up squatting and then it dawned to me. I probably had the belt on a little too loose on my presses so I wasn't creating as much IAP. I'll get it next time.

Squats were really good. Didn't drop the chest and the bar path was pretty straight. I'm looking down still but really far forward on the ground so if you didn't know better, you'd actually think I was looking forward...but I'm not. Elbows are pretty much at my sides instead of up and back and the bar is not moving about at all. So a lot of improvements are happening here with this movement.

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I have to thank you both, Dwayne and Dave.  I so enjoy reading the posts between you two.   Always puts a smile on my face!  smile

Thanks.


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Glad to be of service Starmonkey : )

257 lbs this morning!! Only 12 more lbs till 245...the first 25 have been easypickins.



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Breaking All Kinds of Records Tonight disbelief.gif
Squat: work: 355X4 --one less rep than last week; I guess I didn't reset enough after being sick and any momentum I may have had is gone...so I just have to reset. Strength is like that; it really depends on what you have done RECENTLY as opposed to what you have done a month or two ago.
Bench: work: 325X3 --yeah this one was a shocker. Two things, I did a big jump based on what I had done a few months ago but like I said previously...
Close grip deadhang pullups: 6 sets sprinkled in between sets

So, based on my RECENT performances, I'm going to reset bench, squat, and presses so that I can give myself a chance to get a good start.

Strength is like Janet Jackson. She's always asking, "What have you done for me lately?"

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Dwayne - always like the insight!!! When you reset - how much do you usually lower things 10%, 20%? I need to do the same thing with my squat. Not making any gains - so need to approach it from a slightly different perspective.

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10%!...and if you are really overtrained 20%...but none of us really get that overtrained since we eat fairly well all of the time, and excellent during certain periods of time..

Like this week: I ate really well and now I'm down to 256 this morning. I celebrated with a froz yogurt over lunch...Today's a medium day with the carbs...gotta have some fun with it.

I compared some photos from the end of January to now and I'm pretty excited to see what the end of March and end of April looks like. Even though things are getting smaller, I seem to be keeping thickness in really key areas.  I should be where I want to be by mid April, and I should be able to make my final push in training by upping calories a little so I don't lose anymore to make my debut in the 242 class in June.  Goal is to make top 25 in all three categories (bench, squat, and deadlift) for the 242's in 2011.

Heres going for 255 by next week.

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Dwayne,

Yeah - I was thinking about 10% as well.

Keep it going!!!

I have been having "fun" with carbs as well. Treaded myself to a Banana "muffin" the other day. Ok it was certainly a banana cake to be sure - but good lord - it was delicious

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Finally!!
BB rows: bar/10, 135/10, 225/10
Chins: 3 sets in between row sets
DL: work: 480X5*
Band pull aparts: 1 set to failure
Band tricep extensions: 1 set to failure

On the chins, something felt off in my left shoulder which was weird. Teaches me to chin cold. Won't do that again. Finally hit a PR on Deadlift after ONE ENTIRE YEAR....that and I'm lighter than I was this time last year. Granted its only a 5 lb PR but I'll take it and run. After all the BS from last year, I'm ecstatic. Finished off with some band pull aparts which made my shoulder feel better and some band tricep extensions to get some blood in the elbows. Happy with tonight's training. Its always good to know something is going well in training.



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Press (reset): work: 182.5X9 +2 press starts
Squats: work: 305X12 - last rep got pretty bent over, hammies were torched
Chins: 6 sets

Presses got a reset. I pushed to hard on these for a while and they regressed in the last couple months--not terribly though. This set felt GREAT. Squats were hard near the end of the set. The hammies were on fire...probably mostly due to deads on Friday...so I'm glad today is a higher repper so that the weight isn't really heavy. A good end of the training week today.

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Squat (reset): work: 320X8
Bench (reset): work: 290X7 (no lift off today)
Chins: 1 set deadhangs with long pauses between reps

Tonight was truly the first time ever that I've trained completely alone (just me in GSBB...no one else).  It was an interesting experience and I kinda liked it.  Makes you dig deep.  

Left knee hurt a little today on squats.  I think its because my adductors are a little sore still from Sunday and I'm just old...LOL.  So when my addies are sore they don't do the work that they need to do to balance out my quad and then boom--knee pain.  My left knee is sensitive like that.  Well, other than that I got the reps I thought I would get at this weight based on my recent work and the same deal on the bench.  Definitely a low point for me on these two movements...no rep PR's... BUT things will start shaping up soon.  I talked with JP and I'm going to try my hand at once a week squatting.  That will be interesting as I have been squatting multiple times a week for a long time.  I'm thinking the recovery will be a good thing.

-- Edited by winflex on Thursday 10th of March 2011 01:03:17 AM

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Presses: work: 185X8
Deadlifts: work: 485X5* P-"ARRAH!"
Neck: 5 sets - story behind this one

Decided to do presses a little early this week because my shoulders and arms were feeling good and up to the challenge. The result was a good top set. Not a PR but it will be there in time. Deadlifts are still feeling good. The last rep gave me a little trouble at lockout but I finally broke the curse. 485 is where I got stuck last year before I stopped doing deads completely for a while and I only did 2 reps then. Now, I'm moving on to 490 next week fully expecting to get it done. If I have to reset after that, I do not care. In fact, I think it would be cool to just go in and pull 450 for ~10 for a workout. It's just good to be back. I put my new neck harness to work tonight and did 5 sets. I was planning on doing only 4 sets but on the fourth set I realized that this was just way too easy...then I realized that I had the harness on backwards. So I did the 5th set. I felt that one. Wow I have a wimpy neck....just more to build then.

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Dwayne

Hey nice deads!!

Somewhere along the line need your expertise in increaseing my bench. It has gotten better - but still not where I would like.
If interested - I can forward you some of the details.



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Sure, you have my info--fire away.

Bench: 135-185-225-275 X all for 5, work: 295X8
Chins: 6 sets sprinkled in
Neck: 4 sets (with the harness on the right way this time)

Good session today overall. Can't wait until this mini-leaning thing I'm doing here is over so that I can get a little more food in me to help with getting these numbers moving. Only 10 more lbs to go. Good thing its still possible to get stronger whilst getting leaner (especially when its the reacquisition of previously earned strength). Its just a lot easier when not getting leaner.

Here's what's on the menu for next week:
Wed: Squat 325 for reps
Fri: Press 187.5 for reps & Deadlift 490 for reps
Sun: Bench 300 for reps.

...with lots of chins and lots of neck.

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Disappoint.
Press: work: 187.5X9- getting better
Squat: work: 325X5 - getting worse
Neck: 4 sets of 25
Chins: 6 sets sprinkled in

(Thanks Joe for the All in One...got it tonight for this one).

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