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Quote from: Chris Hickson on April 18, 2011, 05:37:12 pm

Quote from: Flander on April 18, 2011, 01:37:47 pm

Was it a raw meet?

Yes, wraped on squats.

Nice. Great squat.

Thanks man, but Ikinda think knee wraps are kinda gay lol

Monday:
seated rows
100x30
100x30
100x30
150x20
200x20
300x10
some more sets I can't remember exactly what.
ez curls
120x20
120x10
120x10

Tuesday: bump under left knee (osgood slatters???) was inflamed and painfull, definatley was a bummer to begin with.
squats: no belt, trying to get deep, in bball shoes tho still, so can't get atgs.
135x15
225x10-damn I got so damn out of breath WTF
225x10-low back swelled up, hurt to walk
was feeling beat up and didn't wanna countinue so I decided to up the weight to get me going like excited and mind off the back swelling.
315x10-nice deep
405x5-fifth rep was tough because I had to move hands out rep after 4th rep due to bad forearm cramping.
------took a little break--------
hamstring curls
100x20
100x20
160x10
160x10
leg press-had to go wide due to bump right under left knee
135x10
225x10
405x10
585x10
675x10
855x6
945x7-new record, not bad lol.
then played some bball, did horrible. lol

Wendesday: look awfully small, due to low carbs for third day in row, but at same time felt kinda exploive/strong from healthier joints due to low carbs.
bench press
135x10-ss/ with face pulls, both pecs almost cramped bad lol
185x3
225x3
275x1-speed rep, slight pec discomfort decided not to push the weight today.
225x13-damn more in tank, I thought reps were supposed to suck on low carbs???
chest supported rows
45x10
90x10
135x10
180x10
225x7-good form, didn't really cheat.
dbl curls
80'x3
50'x8
50'x8
standing dumbells strict shoulder press
100'sx3, did it for fun really.
then played bball some. felt heavy and bones or something hurt, I think I was kinda dehydrated from caffeine abuse (lols) and that was part of it.

Sunday: had power meet, didn't go well. 633 squat, 290bench, 705 deadlift. squats were fine, just weak lol and had my feet too close on first two attempts =(. Bench only got first attempt, took a second and had a lot of problems with errector (low back) cramps. Deadlift 705 was opener got it easy, and then missed 804 right about above the knees twice. Overall bench felt strong until  cramps came on, and back was strong, but My posterior chain lacked a lot of power yesterday which hurt my deadlift form a lot, made me pull with too much back. Well I think maybe resting too long hurts my posterior chain strength, but definatley felt like my bench was very strong warming up and back (minus hmastrings/legs connection) was also pretty strong yesterday. Now gonna loose some weight.

So your squat is pretty much 3x, but your VJ is ~34. It would be interesting to see what's your vert when you're fully recovered... any idea when that's possible? You seem to be loaded a lot with training lately.

I am pretty excited to cut fat after my powerlifting meet, I am pretty sure I could do 40" standing then If i got to around 215-220 and kept leg strength. Any tips or suggestions from experience you wanna share for maintaing LOWER BODY strength while loosing bodyfat?

Can't wait running 45" is the minimum goal, but with my strength latley I don't see why I sholdn't shoot for 50" when my bodyfat gets single digits.

Thursday: some gay arms and back lol

SAATURDAY:
warmup-long strides walk with prowler on low friction surface.
squats
60x10
157x20
247x8
337x3
427x1
517x1
607x1
702x1-new reocrd
deadlift-speed was a little down due to squatting first, but I think I was strong as normal.
195x1-snatched from the ground might be a new record since my heaviest snatches are usaully hang snatches.
325x2
415x1
505x1
595x1
700x5- dead stop reps
squats again-lols
close stance, deep as possible, building some quad.
180x10+bands and chains
180x10+bands and chains

video:

<a href="http://www.youtube.com/watch?v=oqTHth6BtaY" target="_blank">http://www.youtube.com/watch?v=oqTHth6BtaY</a>

Hey man^^ I'd like to do for my meet in april, squat 700, bench at least 350, and deadlift about 820. Then after the meet I will try to get shredded, lol and work on vert for some time, 45+ is def. possible IF i keep my leg strength and get down to 215 or 220. And then next year some time I'll prolly attempt the all time 275 class deadlift record which is 881. Thanks for asking, what's you goals?

Weneday: 2 scoops purple PsyKO during workout.
bench just went up to 300x1 paused, it felt so weak today. for a lot of reasons I'll explain at the end.
3 board
225x15+
skullcrushers
80x15
80x20
flys
15x20
25x20
tricep rope
60x10
btn ohp
135x5
225x3
275x1
315x2
350x1-new record by 20lbs I think.
<a href="http://www.youtube.com/watch?v=-3J36kLwWgM" target="_blank">http://www.youtube.com/watch?v=-3J36kLwWgM</a>

about it I think.

the reason I think my bench sucked
-slight dehydration
-lack of sleep
-over use of caffeine lately
-only ate about half the calories as normal for last few days (mild sickness took away all hunger)
-pecs felt real stiff, from the heavy deadlift saturday
-20 rep squat with 365 the day before, made basically any sort of arch, my eerrectors would cramp BAD.

Monday: 2 scoops Purple PsyKO in a half galloin of water, drank during.
pullups
bwx10-damn felt real explosive at top end of the pullups, made this big ass pullup station rock.
--------------gets a little gay here-------------
ez curls
70x10
110x8
160x4-felt easy
200x0, but got it cheating.
<a href="http://www.youtube.com/watch?v=FH1t1DKU0vo" target="_blank">http://www.youtube.com/watch?v=FH1t1DKU0vo</a>

pullups again
bwx6 or so, clapping at the top on each.
bw+45x7
seated row-went light, to be easy on low back.
100x20
100x20
150x15
one arm tricep ext.
20x10
40x10
50x10
50x10
v bar triceps
150x10
280x10
dbl curls
80'sx3-was tired out tho

about it....lol

Quote from: Chris Hickson on March 28, 2011, 08:37:26 am

Do you think high rep squats 15+ are good for vertical? I kinda thought it may train too much endurance...hmmmm?

ya it is definitely good for vertical, the legs are a little different than the rest of the body in that there is just so much leg mass that needs to be recruited.. high rep squatting recruits more mu's than < 10 rep squatting, for example, just standing with the bar that long (while squatting) will murder the quads, so as you're fatiguing the hamstrings/glutes/quads while you squat, quads are also being maximally fatigued extra just from being under tension that long (holding at the top to hit the next rep etc).. the feeling after a 10RM and a 20 rep breathing squat is WAAAAAAAAAY different.. 20 rep breathing squat is extreme jello, mostly due to quads being completely fatigued.. so in a 20 rep breather, you get everything maixmally fatigued, hams/glutes/quads, this leads to quicker adaptations for strength/mass/etc. bar speed is good on 20 reppers (and anything from 10-12RM), so that's also a bonus.

so ya regardless, if 20 reppers make you stronger relative to bodyweight, then they improve vert.. they definitely aren't an endurance lift imo, i get stronger very fast when i incorporate 20 reppers.

peace

damn ok wesome, Looks like I will be repping out 365 tomarrow lol