How much ya skwaat?

[RandallNowan]

I managed 3 sets of 5 at 172.5kg / 380 lbs for competition grade squats. It fucking HURT and I was shaking and sweating for half an hour after.

 

[DonQKong]

I am not sure about this 5*5 StrongLifts thing. My PR is 160 kg, and now my 5*5 is at 120kg. Its F-ING heavy. And i feel weak as erected pussyflaps. Doubt I could skwaat 160 just like that now. Will barrel through until I fail, then rethink and regroup.

 

[RandallNowan]

Well the StrongLifts/Starting Strength are beginner programs. So they won't really work for you, Bro.

 

[RodgerThat]

I am not sure about this 5*5 StrongLifts thing. My PR is 160 kg, and now my 5*5 is at 120kg. Its F-ING heavy. And i feel weak as erected pussyflaps. Doubt I could skwaat 160 just like that now. Will barrel through until I fail, then rethink and regroup.

Linear progressive programs generally aren't best for intermediate lifters especially one like stronglifts that's a bit of a basterdized and cut short version of starting strength. Generally I'd say stronglifts is good to get you to a 3 plate squat but beyond that you should be utilizing a bit of a different approach.

 

[gr8whitetrukker]

I do those, too. Adductors and abductors both. I switched to doing them with bands though and I feel like I get a lot more out of them. Free range of movement versus fixed plane and all that. Give them a shot with bands sometime, I think you'd like it. I use the red mini bands for sets of 20. One end tied to whatever and the other looped around my ankle.

Looks kinda like this and just go the opposite way for abductors.



You'll be able to feel a much better burn right away.

Meadows calls for alot of band work. So looks like it would do me good to get some. They are color coordinated universal resistences on those bands? Also im glad im not the only one doing them gay exercises. Buddy system bro

 

[RodgerThat]

Meadows calls for alot of band work. So looks like it would do me good to get some. They are color coordinated universal resistences on those bands? Also im glad im not the only one doing them gay exercises. Buddy system bro

Bands tend to be universal red being the lightest blue being the heaviest. You should check out rogue they are having a Black Friday sale and I think shipping is free for pretty much everything or at least it is in Canada

 

[gr8whitetrukker]

Bands tend to be universal red being the lightest blue being the heaviest. You should check out rogue they are having a Black Friday sale and I think shipping is free for pretty much everything or at least it is in Canada

I will. Thanks

 

[weighted chinup]

So looks like it would do me good to get some.

Elitefts sells the bands JM recommends.

 

[gr8whitetrukker]

I also put in the christmas list for the wifey for some other colors of those awesome hookgrip knee sleeves. Love em

 

[weighted chinup]

Getting all the bands for all the movements isn't something that has to be done asap, it can cost quite a bit to get everything you need.

The band work is optional thankfully.

I would get these to start with:

2 of these

https://www.elitefts.com/pro-mini-resistance-band.html

1 of these

https://www.elitefts.com/pro-short-mini-restistance-band.html

and

https://www.elitefts.com/pro-average-resistance-band.html

That will cover you for machine presses, spider crawls, and good mornings / hypers.

As you go on you can get the longer ones or different kinds to use with different movements (banded squats, leg press w/ bands, stiff legs with bands etc).

 

[Perrin Aybara]

Meadows calls for alot of band work. So looks like it would do me good to get some. They are color coordinated universal resistences on those bands? Also im glad im not the only one doing them gay exercises. Buddy system bro

I think they're somewhat similar on colors for resistance between brands. My red minis are 30lbs of resistance, I find it's about right for what we're talking about here. Get the pair for less than $20 and you can always double up or just move closer or further away to adjust resistance.

I use them for other stuff, too. The resistance is about perfect for anything without adding so much it's not beneficial.

lol, gay exercise buddy system. Hey, we got pretty decent squats/front squats, whatever it takes.

 

[gr8whitetrukker]

Who else plays the get dressed game after leg day?
You know, while you shower you use the time to regain your homeostasis. Dont close your eyes otherwise youll open them become disoriented and ralph chunks all over your $5 walmart special shower shoes. Try and stomp the bigger chunks so they grate down the drain. You dare not lock your knees because they will betray you. So you dry off and pickup a fresh new clean pair of boxer briefs. You stare at it. Wondering how the hell your going to pickup one of your shaky legs and get it in the hole provided before your other extremely exhausted leg gives way. Count 1, 2,....3.....3 ok....go for it. 5 seconds max before you lose all balance and fall on your ass. Putting underwear on is sooo difficult

God invented leg day to weed out the weak
All hail leg day

 

[Perrin Aybara]

Glad I'm not the only one that uses shower shoes, lol. I've got a thing about my bare feet touching the bottom of showers and bathtubs.

 

[gr8whitetrukker]

Glad I'm not the only one that uses shower shoes, lol. I've got a thing about my bare feet touching the bottom of showers and bathtubs.

If your showering in the gym locker room. Shoes are a must. I have no idea why anybody wouldnt

 

[Gain Train]

For real! I'm blame public showers for when I got a planters wart a few years ago . I don't really get too sore from leg day, I go hard as a mofo but still never get that immobilizing soreness from it

 

[RodgerThat]

So found out a neat piece of equipment today it's called a WODlift, basically makes any flat shoe into a lifting shoe and is really comfortable so if you don't want to buy healed shoes this might be for you OR if you are like me and have destroyed either your ankle and or knee and Olympic lifting shoes aren't quit enough heal height to polish off your mobility then you can insert these into you only shoes. Honestly they are truly amazing my buddy had a pair at the gym and he could see during my snatch and squat my heal still comes off the ground when I go ATG due to my ankle being as fucked as a 20$ street girl. I'm buying two pairs tonight so I can put them in my oly shoes perminantly and have an extra for my flat shoes if I'm not doing a lot of squats and only want to bring one pair of shoes. THIS FIXED MY MOBILITY ISSUES 100% ON SQUAT AND OLYMPIC LIFTS honestly can't reccomend enough and I know I sound like an infomercial but you guys know me and I know there are some beat up folks that could utilize this.

Get Low, Not Slow - wodLIFTS

Going to toss this same write up in the powerlifting corner and my equipment tread

 

[DonQKong]

Well the StrongLifts/Starting Strength are beginner programs. So they won't really work for you, Bro.

And who are you to tell son, lol. Hows your squattin' goin' big boy? You've been off a while innit.

I'll loop in @RodgerThat as well.

When I came out of my cycle, I needed a break from the insane regime and something that came with a cool app and was easy to follow. Probably doing 5 hours a week now, nothing close to the 14 hour tickboxes this spring.

In hindsight, I should have gone more harder to the core, but you know what, if I run this up to Christmas, drop some weight, get on the HGH and an intermediate program for Jan-March, I'll be back on the gain train for my next cycle in March. I am going to push 200kgs on the deadlift, squat that 180kg thing and if I can bench 140kgs, I'm done, I'm happy. Hope the HGH will put a rocket up it all as well.

Safe, DQ

 

[RandallNowan]

I've only done 3 sessions in a month... Still not very well here. Fucking sick of it.

200kg for a double.
Single at 220kg.
Dead a tough single at 235

 

[Demondosage]

I've done 585 before w/ a belt and knee wraps, my best max rep on squat was 405/23 reps, but with belt and knee wraps and back when I did that I was my biggest ever at 263 lbs @ 5'9". After the hell on recovery I went through having hemmerhoid surgery last August I no longer squat as often and 405 is about the heaviest working weight I'll use. Between years of squatting and heavy deadlifting the hemmerhoids just came on and the surgery/recovery was the worst pain I've ever been in in my entire fucking life, and I have a high tolerance for pain.

I have found though that once the squat gets over 500 lbs technique is more important. This is when stance and body leverage comes into play. No matter how much I ate or geared up I found it impossible to break 6 plates/side unless I put more work into powerlifting style technique and adjusting my stance to keep knees out of it more and put more thigh and glute into it. This was difficult because I've always squatted shoulder width stance and deadlifted conventional

 

[ddp7]

My ridiculous numbers are:

dl 165 -180 lbs
bp 165 lbs
sq 130 -165 lbs