Post: #101

Golden Gun your squat is looking awesome. 225 x 15!? 245 x 12!? That's more than I can do I'm pretty sure. Your conditioning is far beyond what I can muster.

Post: #102

Thank you...sore as hell afterwards. I have a little bit of lower back pain though and its been nagging me; I suspect that's from the squats. Checked out what Alan Thrall had to say about squat form: https://www.youtube.com/watch?v=ZeqEWLvtZJw

New stuff: will be keeping a video of my workouts so I can consistently evaluate my form.

Post: #103

Haven't watched the video but if you go ass-to-grass you can suffer from but wink and some other over-exertion problems. I don't recommend squatting that low as it puts more stress on your lower body than is needed and I don't think you get a lot of benefit from the added ROM versus the damage you can be doing. Also keeping your chest up is very important.

EDIT: Speaking of Alan Thrall, he used to squat ATG and has since stopped and he has a video explaining why.

Post: #104

From the Nautilus Bulletin #1, by Arthur Jones

Chapter 8,
Full Squats ­ Pro and Con

He recommended to go to the point where the backs of the thighs first start to contact the backs of the calves. Also, the movement of the bar should be perfectly perpendicular in respect to the floor, and you should keep your upper back locked.

Quote:Full Squats – Pro and Con

Recently, there has been a tremendous amount of controversy on the subject of full squats. According to some
people, the practice of full squats is an almost certain road to destruction of the knee tendons – and according to
others, full squats are the best single exercise in existence. So, just what is the truth of the matter?
Well, to begin with, just what is a full squat? In power-lifting circles, squatting is limited to a point where the
tops of the thighs are parallel with the floor – but to a man with heavy legs, that is a full squat; in fact, many of
the heavier power-lifters have difficulty going that low – the backs of their thighs are solidly compressed
against the backs of their calves long before they reach a parallel position. And that is exactly why parallel
squats are included as one of the three basic power-lifts – instead of full squats. Otherwise, there would have
been endless controversy between the lighter men and the heavier men about how low a squat was supposed to
be.
Competitive lifting is a dangerous sport – and this is true of both Olympic-style lifting and power lifting, but for
different reasons; in practicing the fast lifts, in Olympic lifting, the suddenness of movement is probably the
most dangerous factor – such sudden movements, under heavy loads, impose tremendous G forces on both the
muscles and tendons. In performing a clean and jerk with 400 pounds, a man may momentarily expose his
muscles and tendons to a force that is actually ten times as heavy as the weight being employed; and such forces
sometimes tear out tendons or seriously injure muscles.
In performing power lifts, the danger comes from another source – from prolonged exposure to a force that may
be more than the skeleton is capable of supporting, regardless of the strength of the muscles involved. At the
moment of this writing, at least a few individuals are squatting with over 800 pounds – and since most of these
men weigh at least 300 pounds, this means that they are actually supporting over 1,100 pounds on their feet,
and most of that amount on their spines. In the author's opinion, the human skeleton simply was not designed to
support such loads for prolonged periods of time; for any purpose except power lifting competition, all of the
benefits that can be provided by squats can be derived without using more than 400 pounds, and in most cases
without using more than 300 pounds.
There is no slightest question about the effectiveness of squats; they are certainly one of the most result
producing exercises in existence – and, until quite recently, they were the most result producing single exercise
in existence. But it is not necessary to do heavy, single attempt squats in order to derive benefit from them; on
the contrary, the most result producing version of squats is the practice of sets of from fifteen to twenty
repetitions – with the occasional practice of slightly heavier squats on the 10/8/6 system. In that system, you
perform three sets of squats in each workout – selecting a weight that will barely permit ten repetitions in the
first set, and then increasing the weight approximately ten percent and trying for eight repetitions in the second
set, and then increasing it another ten percent and trying for six repetitions in the final set.
If two sets – or a maximum of three sets – of squats are practiced two times weekly, and if a weight is used that
will barely permit the performance of between fifteen and twenty repetitions, then this work will stimulate
enormous overall growth, while increasing endurance, improving condition, and building great strength in both
the legs and lower back as well as building a lesser degree of strength throughout the body from the previously
mentioned "indirect effort."
The Arthur Jones Collection
Nautilus Bulletin #1
Then, during the third weekly workout, if the 10/8/6 system of squatting is used, this will build almost the
ultimate degree of overall bodily strength that can come from squatting – and without the danger of extremely
heavy squatting.
Insofar as the "depth of squatting" is concerned, squats should be carried to the point where the backs of the
thighs first start to contact the backs of the calves, and at that point the squat should be stopped by muscular
action – instead of by bouncing the thighs off of the calves. Performed in that manner – the correct manner
indicated here – there is no slightest danger from the performance of squats; not to the knees, at least – and very
little danger of any kind if common sense precautions are observed. On the contrary, squats will do more to
prevent knee injuries than any other exercise – or any other combination of exercises.
The greatest single disadvantage that squats have is the fact that they are brutally hard if they are practiced in a
manner intended to give much in the way of results; and many weight trainees are simply not willing to work as
hard as squats force them to. Such people – who exist in their thousands –have been quick to spread the rumors
about the supposed danger to the knees from squats; because, then, they have an excuse for not performing
them.
Joints are not damaged by normal movements – on the contrary, such movements are required to maintain the
normal functioning of joints; held in one position for a period of several days, a joint becomes literally
incapable of movement – held in one position a few months, a joint may well become permanently incapable of
movement.
And while squatting – as a form of sitting – is much out of style in most parts of this country at the moment, it
still remains, world-wide, by far the most common means of sitting; such figures are literally impossible to
come by with any degree of accuracy, but if accurate figures were available, I would be more than willing to bet
that knee injuries are far more common in this country – where squatting is almost never practiced – than they
are in areas where squatting is still done as a routine matter of course.
So – by all means – include squats in your training program, and carry them to the lowest safe position,
whatever that may be in any particular case; do them smoothly, under full control at all times, and stop at the
bottom by muscular action – that is all that is required, and exactly the same rules apply to every other exercise
you can think of.
If you still remain unconvinced, then ask yourself just why I am so anxious to convince you of the value of
squats; after all, it makes no slightest difference to me whether you do squats or not – or "how" you do them, if
you do them. Squats are not something that I can sell you, nor did I invent them – they are simply a very good
form of exercise that cannot be duplicated insofar as benefits are concerned by any other single exercise.
Do them, or don't do them – but if you don't, then you probably will suffer from knee injuries, especially if you
play football.

Post: #105

I'm personally a believer in deep squats for myself. But I don't think everyone has the right structure for it.

To me it feels natural, I have no knee pain at the bottom of a very deep squat. However I tend to have pain if I stop at parallel.

I think the squat is a very personal exercise that is dictated by a bunch of variables in your structure, and can cause different results in your knees based on that. You gotta find your own form with it and practice it.

Post: #106

Routine: 5/3/1
Cycle: 3
Week: 2 of 3 (the 3 week)
Day: Deadlift
1RM: 305
Date: 11/30/2017

Deadlifts
245 x 3
260 x 3
275 x 3

185 x 15
185 x 15
185 x 15

Post: #107

Routine: 5/3/1
Cycle: 3
Week: 2 of 3 (the 3 week)
Day: Overhead Press
1RM: 120
Date: 12/04/2017

Overhead Press
95 x 3
100 x 3
110 x 3

65 x 15
65 x 15
65 x 13

Post: #108

Routine: 5/3/1
Cycle: 3
Week: 3 of 3 (the 1 week)
Day: Squats
1RM: 235
Date: 12/05/2017

Squat
175 x 5
205 x 3
225 x 1

155 x 18
155 x 17
155 x 17

Post: #109

@PlusOultre Thank you for that piece of info. Have been doing parallel squats.

Had a few inconsistent workouts and doubted whether to post them. Now I'm posting them, both incomplete and complete.

Overall: hit the 135 lbs OHP 1RM. Been warming up with behind the back barbell shrugs (per Victor Pride's rec: (https://boldanddetermined.com/get-stronger/) My bench is getting stronger and more consistent. Notice that my "program" is a mix between Body of a Spartan and Starting Strength, whatever that's worth: hit the compounds first and foremost.

Edit: should add that I'm cutting down slowly. My weight has dropped from about 170 to 168 lbs, and I make sure to get my protein

11/30/2017

Behind the Back Barbell Shrugs
135 lbs 2 x 10

Bench
105 lbs 1 x 20
135 lbs 1 x 15
145 lbs 1 x 10

12/1/2017
Steady State Cardio (treadmill) 30 min

Squat
185 lbs 1 x 22
225 lbs 1 x 11

Lat Raises
10 lbs 3 x 12

OHP
65 lbs 1 x 18
95 lbs 1 x 10

12/3/17
135 lbs 2 x 10

Bench
110 lbs 1 x 18
135 lbs 1 x 14

12/4/2017
Pullups
8/8/10/9

OHP
95 lbs 7/10/8
115 lbs 4/5/5
135 lbs 1

Bicep Curls
30 lbs 3 x 10

Lat Raises
10 lbs 3 x 15

12/6/2017
Behind the back barbell shrugs
95 lbs 1 x 10
135 lbs 1 x 10

Bench
115 lbs 1 x 20
145 lbs 1 x 13
165 lbs 1 x 5
170 lbs 2 x 3

Biceps Curls
30 lbs 1 x 10 I was throwing this weight around with a lot of body English...then I realized I did this yesterday.
20 lbs 3 x 10

Deads
135 lbs 1 x 20
225 lbs 1 x 10

Post: #110

Routine: 5/3/1
Cycle: 3
Week: 3 of 3 (the 1 week)
Day: Deadlifts
1RM: 305
Date: 12/07/2017

Deadlifts
230 x 5
260 x 3
290 x 1

185 x 15
185 x 10
185 x 4

Unfortunately, the lower back area started hurting during the volume section of the routine and what's above is the max I could do. On a good note, I went for a 315 deadlift and clear it without any inconvenient.

Post: #111

Workouts have been more part and parcel recently.
12/10/2017
Behind back shrugs
95 lbs 2 x 20
135 lbs 1 x 12, 1 x 11

Bench
115 lbs 1 x 20
135 lbs 1 x 15
145 lbs 1 x 10
155 lbs 1 x 8
175 lbs 1 x 2

12/12/2017
30 min cardio
Behind back shrugs
95 lbs 1 x 20
135 lbs 1 x 10 (less than last time, I can do more than this)

Deads:
205 lbs 1 x 20
225 lbs 2 x 5

Post: #112

Routine: 5/3/1
Cycle: 3
Week: 3 of 3 (the 1 week)
Day: Shoulder Press
1RM: 120
Date: 12/14/2017

Shoulder PRess
90 x 5
105 x 3
120 x 1

65 x 16
65 x 17
65 x 15

And this has been the last workout of the year. It's been 10/11 weeks of 2 to 3 weekly workouts and I can feel I am getting back into the routine. Feels amazing, stronger. It was a beautiful prelude to 2018. I am taking these last weeks of the year off due to travelling so I will not be posting any workouts. I wish you Merry Christmas, Happy New Year or whatever you celebrate do it with Joy and Love for Life, Others, and Self. <= Just in case I can't post until next year.

Post: #113

Hope you are enjoying your trip Plus Oultre.

I have a backlog of workouts to log here. Good news: I'm at 164 lbs, down about 10 lbs from end of November.
12/17/2017
Behind back shrugs
95 lbs 1 x 20
135 lbs 1 x 10

Deads
135 lbs 1 x 25
185 lbs 1 x 10

Chinups
17/15

Bicep Curls
30 lbs 2 x 20

12/18/17
OHP
95 lbs 8/10/10
115 1 x 3

12/20/17
Cardio 30 minutes

Bench
165 5 x 5

Narrow Grip Pullups
10/8/7/5/7

Happy Holidays to everyone.

Post: #114

Merry Christmas all! Posting yesterdays workout here. Later today: Squats for Christmas!

12/24/2017
Bench
165 lbs 5 x 5
185 lbs 3 x 1

Narrow Grip Pullups -these done immediately after my bench
10/7/6/6/8

Barbell Curls
30 lbs 1 x 10
25 lbs 2 x 10

Post: #115

12/25/2017

SQUATS ON CHRISTMAS
265 lbs 5 x 5
295 lbs 2 x 1, 1 x 2

Chinups
12/10/10/11/8

Standing Triceps Press
35 lbs 5 x 15

OHP
115 lbs 2 x 5, 1 x 3

Ab wheel (in between sets of triceps press, OHP, and lat raises)

Lat Raises
10 lbs 3 x 12

Post: #116

12/26/2017
Deads
225 lbs 5 x 5
275 lbs 1 x 1
295 lbs 1 x 1

Biceps Curls
25 lbs 5 x 10

Post: #117

12/27/2017
30 min Steady state cardio
Squat
265 lbs 5x5

Shrugs
25 lbs 5x20

Post: #118

This thread has some good shit in it, you even made me update my thread man.

Keep this shit rolling !

Post: #119

Hey @kaotic, you and Stalin got me to start my own thread in the first place!

12/28/2017
Deads
225 lbs 5 x 5

Hammer Curls
25 lbs 5 x 5

Bench
165 lbs 5 x 5
These are feeling good, will bump up to 170 lbs at least next go-around

Narrow Grip Pullups
10/10/10/7/7

Post: #120

Man your squat is really looking good based on the weight/volume you been doing. It's moving up quick it seems.

Post: #121

@Stalin TY-I've been feeling good about my squats too

12/30/17
Behind Back Shrugs
95 lbs 1 x 20
135 lbs 1 x 10

Deads
235 lbs 5 x 5

Hammer Curls
25 lbs 5 x 10

Bench
170 lbs 2 x 5, 1 x 3

12/31/17
Squat
265 lbs 5 x 5

Shrugs
25 lbs 5 x 20

OHP
115 lbs 2 x 5, 1 x 3

Lat Raises
2 x 15

This workout cut short due to wanting to eat-I've been on that IF train and hadn't had much to eat that day except a protein shake

1/1/2017
Deads
155 lbs 3 x 10 This is to improve my grip, which I notice is a limiting factor in my deads.
225 lbs 3 x 5 Been using hook grip and my hands hurt...as they're supposed to

Narrow Grip Pullups
12/11/13/9/10/9

I'm weighing in at 164.8 lbs, because I've been eating a lot more for end of year. 160 lbs would be nice to hit before I consider bulking/slimming down.

Post: #122

Just wanted to hit OHP today:

OHP Wasn't successfully pushing 115 lbs 5 x 5 and I went down 20 lbs to 95 lbs:

95 lbs 1 x 5, 1 x 7
Realized I could lift way more for 5 x 5. I've actually lifted this for 6-8 reps before, so upped the weight 10 lbs
105 lbs 6 x 5
If I'm being honest, I can push myself to hit 115 lbs 5 x 5....previous workouts were 115 lbs 2 x 5, 1 x 3, then deciding I wanted food. I'll start with shoulders on my next leg/shoulders day, hit that 115 5 x 5 right out of the gate.

Good pep talk me

Post: #123

It doesn't take much to overdo it on OHP. 5 lbs can make a world of difference.

Post: #124

Good stuff, bro.

I've fallen off the wagon around Thanksgiving. Need to handle my shit and get back.

Post: #125

OHP
115 lbs 5 x 5
So I did 5 x 5 for 115 like I said I would do, but not without difficulty. Three of these sets were broken down into 1 x 3, 2 x 1, one was 1 x 3, 1 x 2, and one was 1 x 4, 1 x 1. Meh, I can push through it but it's not easy.

Weighted Pushups-I'd like to increase the number of pushups I can do in a row so taking progressive overload to this tried and true exercise
25 lbs 4 x 12, 1 x 10

Squats
265 lbs 5 x 5

Lat Raises-doing these right after squats. Noticed that I got a lot more sustained tension when I would not complete the entire adduction during the eccentric (instead of finishing with arms perpendicular to ground, finish with around 20 degrees to ground).
More tension = harder to do = fewer reps. Fewer reps for an isolation exercise ain't the goal, but I think this is a better way to do them lat raises-I'll finish the set next time
15/12/11/10/7