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Beautiful, solid, heavy and badass squat is beautiful, solid, heavy and badass.

Thanks! I'd like more bar speed on it though.

Woke up with horrible wrist pain today. Left one. Its killing me! It's a little better now. Hopefully it doesnt stop me from benching later today. I think I slept with my hand in a weird position maybe.

Also, god damn my hip flexors are veryyyy uncomfortable. After those 315x10 squats, for the first time in my life i felt hip flexor pain after squatting. Always wondered how it happens to people and now I have it.

Did some research. It's caused by overactive hamstrings. When you squat and your hammies take over the glutes, it shifts your femur bone (i think thats the one) slightly out of alignment and makes it grind up against the hip socket. So the discomfort is actually in the hip socket cartilage itself, but since the hip flexor crosses over it, it feels like its in the hip flexors.

What everybody else does: stretch hip flexors.
What the actual solution is: foam roll hammies, activate glutes.

Edit: on second thought, stretching the hip flexors can help activate the glutes. antagonist inhibition.

Looks like you had a ton of reactivity in you, which makes strength training all the more effective for you! Nice!

Week 42

Saturday - 01/17/14

-= Workout Log =-

ATG Squat
135 x 8                         >> 3min rests.
135 x 8                         >> 315x10... boy that was tough! Feels great though!
135 x 5                         >> I'll move up to 355lbs next time.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
350 x 3
350 x 3
350 x 3
315 x 10 PR

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 5
+270lbs x 3
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 14
+270lbs x 12 PR
+270lbs x 10 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Failed the 6th rep on the last set. Just barely.
135 x 5
155 x 3
195 x 1
235 x 1
200 x 10
200 x 10
200 x 5

Incline DB Press
65's x 7                     >> 60sec rests.
65's x 4                     >> Went down since I failed on the bench. Made this tougher.

I think that by the time I can do 365 for 3x3, I'll be able to max out at 405lbs without too much stress. I'll give it 2 months.

Week 42

Thursday - 01/15/14

-= Workout Log =-

Deadlift
155 x 5                            >> The 425, which wasnt so hard last month before I missed my deadlift session and lost so much strength, was a MAX.
155 x 5                            >> It took a ton out of me. Plus I have no headphones (again). Even the 385x1 after that was tough.
205 x 3                            >> I need to add an extra deadlift day to get the strength back quicker. Just working up to a few singles at 385.
245 x 3
295 x 2
335 x 1
385 x 1
425 x 1
385 x 1

Pull ups
BW x 5                       >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3                  >> Forgot to rest 3min for final set, did 60sec by accident.
+50lbs x 2
+75lbs x 1
+55lbs x 6 PR
+55lbs x 5 PR
+55lbs x 3 PR
BW x 9
BW x 5
BW x 4

Super Strict Lateral Raises
30's x 3                          >> 60sec rests.
35's x 2
40's x 1
30's x 12
30's x 12 PR
30's x 5

Seated Cable Rows
140 x 5                     >> 60sec rests.
165 x 12                   >> Dropped again. Got pissed. Didn't do a 3rd set.
165 x 8

Didn't weigh myself this morning. I didn't want to see that I was heavy again because it would discourage me, especially since my deadlift is down right now as well as my seated cable rows. I'd be thinking "wtf... im trying to cut, but im a bit heaver than before AND my lifts are lower?"

Quote from: Dreyth on January 13, 2015, 01:14:21 pm

Do you think you could hit a non-paused 495 squat?
If not, then definitely in 3-4 weeks once you get used to doing non-paused reps at heavy weights.
Damn that's one of my long term goals...

no plan on doing anything 455+ without a pause. the point of doing the pause is to use lesser weights to avoid injury. training explosive strength is just second benefit of the pause for me.

most likely i can single a no-pause 475 right now. these 455 singles don't really feel very heavy at all.

Smartest thing ive heard in a long time in regards to training

Do you think you could hit a non-paused 495 squat?
If not, then definitely in 3-4 weeks once you get used to doing non-paused reps at heavy weights.
Damn that's one of my long term goals...

Totally broscience-based opinion:
I would guess that the less reactive you are, the more correlation your RVJ will have with your squat/bw ratio. Because a very reactive person will rely less on strength and vice versa. But now we have to define what a reactive person is, omg, i'm outta here! 
Also broscience, neural gains should be the same with 'real' gains. I don't care if it is the smolov routine, the spider in your shouler ( rip ) , an adrenaline injection or a pack of cocaine you inhaled that gives you the strength. Maybe it will go away soon if its neural or stim , but that given moment you are that strong and it should transfer to all activities related to that strength.

I definitely agree on the less reactive --> more correlation between strength and vertical part. makes sense.

And also starting to think that neural gains in the squat are highly transferrable to the vertical jump. Especially becase the more I think about it... the squat isn't so damn complicated that i can make SOOO many gains by improving my squatting efficiency. rather, the gains should be from an increase in rate coding and muscle fiber recruitment.