Winflex's 2012 Goal - > Squat more than 500 lbs - Team Franco Bodybuilding Forum: Competition and Fitness Board

winflex · Beyond Nutrition Sponsored Athlete

RE: Winflex's 2012 Goal - > Squat more than 500 lbs

winflex · Beyond Nutrition Sponsored Athlete

Just Squats (but a lot of em): bar/5,5 135/5,5 225/5 315/2, 365/2, 405/2,2,2,2,2,2,2,2,2,2,2,2 * (The most volume total I've done ever in one session on squats with 405 lbs previous to this had been 10 total reps...Had to dig deep near the end but it was really rewarding after completing all 24 of these reps. So happy! Definitely getting stronger.)

winflex · Beyond Nutrition Sponsored Athlete

Bench (paused): bar/5, 5, 135/5,5, 225/3, 275/2, 335/3,3,3,3,3, 290/4,4

Bench (touch-n-go): 225/15

Press (powercleaned): 135/5, 155/5, 175/2, 180/4,4,4,4,4, 150/12

Powersnatch: bar/5, 65/3, 3, 85/3, 105/1,1,1

Bench was fine but elbows and shoulders were not 100% due to the squats yesterday. I like to catch the bench the day after squats because I'm still riding the high from the squatting effort that I generally don't feel the kinks during the bench because it such a lower effort lift. If I wait a day more, I'll start to feel all the kinks and soreness and it would be hell to get into proper position for benching.

Forgot I had my camera until press time. I decided to powerclean my presses today because I don't get much powerclean work ever and I need to get better at them. Also, I decided to clump all my pressing work on one day even though its not ideal in terms of giving presses a fair shake. I just feel like pressing on squat day or deadlift day would be even less of a fair shake since those lifts require so much of my energy and focus. Also, it gives my delicate elbows and shoulders a week of relief.

Also worked some powersnatches today even though my back, hamstrings and glutes are already fried from yesterday's squat session.

winflex · Beyond Nutrition Sponsored Athlete

Bad Deadlift Day
Deads: 135/5, 225/5, 315/4, 365/2, 405/2, 435/2, 440/ 2+1+1, 2+1+1, 1+1+1+1 (total of 12 reps)
Deads (no touch): 315/15 (killer)
Leg curls (really light): 8 sets of 12

My back and my legs were complete garbage going into this one. I'm still recovering from Friday's awesome squat day. I was still recovered enough to get through the work of today which was to do 12 reps with 440 on deadlifts any which way I wanted. The problem was my hams and back were so sore that I really couldn't string a good set together. All day I knew this was going to happen which is why I brought my lacrosse balls to work with me so that I could get some hamstring rolled out while I desk jockeyed. Still, it was very hard to get into a really good starting position on the deadlifts because all those muscles were just not cooperating. Could've been better tomorrow but hey that's how it goes. Now I just have to get my mind right for Friday which features 3 singles with 455 on squats...only ten lbs short of my PR from December.

winflex · Beyond Nutrition Sponsored Athlete

Failed 455 squats last Friday...too sore from deadlifts earlier in the week.
Benched up to 340X4X5 and a back off afterwards.
Pressed up to 225X1 with a back off of 150/12

Today, Deadlifted 455X12 reps. Hammies were sore but back was fine. Backed off with 225x20.

Friday's squat failure is on Youtube. Search for KongWint's Channel if interested.

Next week will be lower weights on squats with medium volume to get me some work but help me to recover. 24 reps with 405 on squats was really a doozy. I think once I recover though, there will be a huge gain coming after it. I can already feel my recovery from how the 455X12 deadlifts felt. 225X20 on deads was a joke.

winflex · Beyond Nutrition Sponsored Athlete

Squatted 4 sets of 6 with 315 and backed off with a set of 12 with 275. All very light all very fast.
Benched 7 sets of 2 with 350 and backed off with a set of 12 with 275. All very light all very fast.
Then done.

vid link:

http://youtu.be/MhAv9RmLUW8

-- Edited by winflex on Friday 3rd of February 2012 10:05:23 PM

winflex · Beyond Nutrition Sponsored Athlete

Battled a stomach virus the last two days. Should be back at it tomorrow with deads and presses.

winflex · Beyond Nutrition Sponsored Athlete

So this is how this week went:
Monday: fine until around noon...stomach wasn't right..(contracted norovirus)...Monday night hellacious vomiting and diarrhea
Tuesday: More of the same but not hellacious...just really bad
Wednesday: Felt weak but no more of the bad stuff going on...didn't really eat much though...learned to play a few new songs on the piano
Thursday: Went back to work, ate a little better but still wasn't into looking at food. Decided not to train.
Friday: Ate much better...totally ready to eat food...and got my training in.

Deadlifts: worked up to 315X5X2 (paused), 405X5X2 (no touch..not an RDL because I allowed forward knee movement), 315/12 (paused)
Presses: worked up to 210X3X5 (paused) 175X8 (paused)
That's it!

Yoster · The Truth!

Dwayne - sorry you got sick there boss. Hope things are going better!

winflex · Beyond Nutrition Sponsored Athlete

Thanks Dave. I'm better and I'm glad that is over.

______

Squats: bar/a bunch, 135/5, 225/5, 315/5, 365/2, 385/2, 405/2, 315/6

Bench:bar/a bunch, 135/3, 225/3, 275/3, 335/3, 370X2X4, 315/10

Vid (only got the squats):

winflex · Beyond Nutrition Sponsored Athlete

Deadlift: 135/bunch, 225/3,3, 250/3, 315/3, 405/3, 440/5 (touch n go), 510/1,1,1, 405/5

Press: bar/bunch, 135/5, 185/2, 210/4,4,4,4,4, 155/12

I trained at UPenn this morning so I had Coach Steel's eye on me during my sets. He noted my deadlift set up is too far forward over the bar, and I really need to consciously rock back. This deadlift workout was a diversion from the originally planned 440X5X2. Steel made it 440X5, 510/1,1,1, and 405/5. Presses were good. Last set , last rep locked out slowly. I probably didn't rest as much before that set as I did the other sets. The first four sets were really smooth and without sticking points. 155 was a scorcher. My shoulders are still on fire as I write this.

winflex · Beyond Nutrition Sponsored Athlete

Squats: 135/5, 225/5, 315/5, 385/3,3, 425/2*PR
Bench: 135/5, 225/5, 275/5, 315/5, 365/7*PR

Two PR's in one session. I like it.

winflex · Beyond Nutrition Sponsored Athlete

Deadlifts: 225/2,2, 315/2, 405/2, 495 (1st rep pull from floor/2nd rep no touch)/2,2,2,2,2,2,2
Press: bar/5, 135/5, 185/1, 210/4,4,4,4, 225/1,1

Deads:Could have been better. Every time I tried sitting back more, once the pull started my body would go right back into the position, I always pull from. Back could've been straighter. Also on the second no touch rep sometimes I didn't go deep enough...pretty heavy weight (for me) to do a no touch deadlift with. Also bad video due to the lights and a smudged phone lens.
Presses: E.Z.

Yoster · The Truth!

Lift Dwayne Lift!

winflex · Beyond Nutrition Sponsored Athlete

Hey Dave, you don't have to tell me twice... :)

--------------------

Squats: bar/5, 135/5, 225/5, 315/2, 365/2, 405/1, 450/1,1,1,1,1,1,1 (PR for number of reps with 450 in a workout--7 total there...Feelin Awesome)

Bench: bar/5, 135/8, 225/5, 315/2, 365/4,4,4,4 (this was hard today after all the squatting..but it was done)

I'm really excited about the squats because a couple of weeks ago, I failed at squatting 455X1X3. This time, I really did well with 450X1X7. So I think that plateau has been busted. I also feel like my max squat is definitely higher than 465 at this point....based on how these squats looked. Even the last one was pretty smooth. Felt heavy but the video showed a nice smooth lift.

Changed bar position a little today and I think it helped with my sticking point.

-- Edited by winflex on Saturday 3rd of March 2012 12:00:53 AM

winflex · Beyond Nutrition Sponsored Athlete

Deadlift: 135/3, 3, 3, 225/3, 315/2, 405/8+1, 405/6

I've done 405 for 10 with more to spare in the past but those were touch n go reps. These were all paused from the floor. I was gassed after these deads.

Press: bar/5, 5, 135/9, 18 (-1), 4

Wanted to do 3X10 to get a total of 30 reps BUT stupid me missed one on the first set. So I decided to just see how many I could get if I just kept going. I broke the second set down into groups of 5 until I couldn't lock out anymore. Almost got up to 18 reps. I probably could've done more if I just went rapid fire without stopping at the groups of 5. I really wanted to see if I could get 21 and finish the 30 reps in the second set.

winflex · Beyond Nutrition Sponsored Athlete

Here we go:

Squat: 135/5, 225/5, 315/1, 365/5, 405/5*PR, 350/7,7

Bench: 135/5, 225/5, 315/1, 365/2, 385/2, 405/1,1,1,1, 275/15

More PR's today. This new bar position has really helped me clean up my squat form. No bar roll is amazing. I just have focus on pushing my hips up. I feel like I could have done 1 or 2 more with 405 today. I just love how the bar is staying put. I can just focus on hitting it hard. Loving it.

winflex · Beyond Nutrition Sponsored Athlete

If anyone is interested in following my training, you can check my youtube page here:

http://www.youtube.com/user/KongWint?feature=mhee

I'll probably have a new video (or two or three or four) each week.

Happy training to all!

winflex · Beyond Nutrition Sponsored Athlete

So catch up....

Since that last squat workout I've done the following:
3.14.2012
Deadlift: 135/3, 225/3, 315/3, 405/5, 455/5, 475/4+1
Press: 135/5, 145/15, 15, 115/15

3.18.2012
Squat: 135/5, 5, 225/5, 315/2, 365/1, 415/1,1,1,1,1,1,1,1, 4*PR had about 2 in the tank
DL: 315/1, 405/1, 495/1, 520/1,1,1

3.21.2012 (no video)
Bench: (shoulder's sore for some reason) bar/5, 5, 135/5, 225/3, 315/2, 365/1, 415/1, 0...was supposed to do 7 singles but shoulder's were too sore...don't know why
Press: 150X2...shoulder's sore...stopped there.

3.24.2012
Squat: bar/5, 5, 135/5, 315/3, 365/2, 405/1, 435/1,1,1,1,1, 2*PR had about 2 in the tank...even after doing all those singles
Deadlift: 315/1, 405/1, 495/1, 545/1,1 Deadlift (no touch...like an RDL): 405 X 6

Video's on KongWint on YouTube.

3 weeks out from NJ Powerlifting Championships in Bordentown, NJ.

Squats and deads are feeling really good ...hope to ride that out through meet time.

-- Edited by winflex on Saturday 24th of March 2012 11:28:01 PM

Yoster · The Truth!

Them some HIGH numbers !!!

winflex · Beyond Nutrition Sponsored Athlete

Not big enough...

winflex · Beyond Nutrition Sponsored Athlete

Based on my bench failure last week, Steel dropped me down a bit on the weight and doubled the volume...which right felt for this week. It was just what the shoulders ordered. Here's what happened:

Bench: bar/a bunch, 135/5, 225/5, 315/1, 350/2,2,2,2,2,4 (was assigned 7X2...but felt it on set 6, so I took it)
Press: bar/a bunch more, 95/5, 145/1, 160/6,6,9 (was assigned 7X3 but also told see how you feel...so I felt pretty good and made it 6,6,9)
Biceps: 5 sets of 10 superset with....
...Triceps: 5 sets of 10

Arm work to get some blood in there..Made the whole thing feel a lot better.

winflex · Beyond Nutrition Sponsored Athlete

Friday I took on a new client. I've had clients in the past two years but they have mainly been family or friends. This is my first non-family, non-friend client. He's interested in gaining some strength and shedding a few pounds while doing it. I gave him some homework before we met up and it was pretty cool because he actually did it. People, there is nothing like a trainee that does what the trainer says....Its my favorite type of trainee. The coachable type!!!! Anyway, he's going to meet up with me once a month and we had a really good first session. He's already pretty strong for someone who has never trained before , squatting 205X5X3 and deadlifting with great form 295X5. I'm excited to see what he will be able to do if he keeps listening and executing to plan!!!

winflex · Beyond Nutrition Sponsored Athlete

2 weeks out SQ and DL
SQ: bar/5, 5 135/5, 5 225/5, 315/3, 405/1, 435/1, (455/1,1,1)*Redemption PR---I failed this on Friday Jan 27 only to destroy it 2 mos later.
DL: 315/1,1 405/1, 455/1, 505/1, 555/1, 570/1---Yeah Buddy...all hook grip
DL no touch: 455/5

Squats were great. I played SOAD Revenga prior to each of the 455 sets. I was seeking my revenge with 455X1X3 and got it. I felt like I could have doubled the last one. This is very promising for the meet. Deadlifts were also great. I haven't lifted close to this heavy a deadlift (successfully) since June last year. Its still not a PR but its looking good for one at the meet. Finger's crossed!

SQvid: http://www.youtube.com/watch?v=vwp7NNGrWq0
DLvid: http://www.youtube.com/watch?v=ypAs-ISUIO0

SOAD Revenga:

Yoster · The Truth!

That is so cool that you are training people - I am sure you will be a great coach. It was funny - when I got into this - the guy that was training said that I was one of the few people who actually did what he said. I never understood that - here you are paying money to someone - why would you NOT do what they say? If you don't trust them change coaches - but if you do - do what they say!! Otherwise you are just throwing time and money away

winflex · Beyond Nutrition Sponsored Athlete

vids my training partner took of me:

435X1: http://www.youtube.com/watch?v=3FbW6cUfbhA

455x1: http://www.youtube.com/watch?v=_EouUuIGJqs

Flee · Vertern Member

nice squats....some heavy weight!!

winflex · Beyond Nutrition Sponsored Athlete

Thanks Flee!

winflex · Beyond Nutrition Sponsored Athlete

An okay bench day...

Bench: bar/5, 135/5, 225/5, 315/1, 350/1, 395/1, 375/2,2

Press: bar/5, 95/5, 135/5, 185/1, 195/1, 205/1, 215/1, 225/1, 235/1, 245/1

Arms: 5 sets superset X 8 nonstop.

Bench is not feeling great. Its getting better though. Not much I can say about that. Had a lot left in the tank after the singles on Press. So I think I played it smart for 1.5 week out from the meet. Arms were pumped after the superset...felt good.

Vids:

Bench:

http://www.youtube.com/watch?v=RnkL6i1gae8

http://www.youtube.com/watch?v=BP0rA7ObR0w

Press:

http://www.youtube.com/watch?v=xx3aC2HYuRA

http://www.youtube.com/watch?v=ykzkBEK_Trg

winflex · Beyond Nutrition Sponsored Athlete

Monday:

Last bit of training before the meet....

SQ: bar/5 135/5, 225/5, 335/2,2,2
BP: bar/5, 135/5, 225/5, 305/2,2,2
Deads: 315/1, 405/1, 475/1

Not used to squatting during the week; so during the warm ups I felt off...the people around throw me off a bit sometimes. Either way, the squats were extremely light and fast. Same for bench and I didn't feel any shoulder pain even though I didn't expect to at this weight. Deads flew up.

Now just wait for the meet.