Author Topic: J_Mckinney08's Powerlifting Journal (Read 172862 times)

J_Mckinney08 · « **Reply #105 on:** September 16, 2014, 05:47:55 pm »

Quick deadlift day:

135 x 5
225 x 5
315 x 3
365 x 3
405 x 2
475 x 6 (PR with 2-3 reps left in tank)

Snatch grip deadlift:

225 x 12
275 x 12

J_Mckinney08 · « **Reply #106 on:** September 17, 2014, 05:10:44 pm »

Lower body accessory day!

Paused squats: (2 second pause)

225 x 5
295 x 5
365 x 5

Leg extensions:

4 x 15

Lying leg curls:

4 x 15

45 degree back raise:

4 x 15

Barbell calve raises:

4 x 25

Core work:

150 reps

Worked on widening out my squat stance today, overall feel better with this new stance we will see what happens I suppose.

Bench day tomorrow.

J_Mckinney08 · « **Reply #107 on:** September 18, 2014, 02:08:19 pm »

Bench day!

Bench:

225 x 3
275 x 3
315 x 8 (PR, 10 reps was there)
365 x 2

Paused bench:

295 x 5
305 x 5

Dips:

4 x 12

Band pull aparts:

4 x 15

Incline band flyes:

2 x 25

Bench is on the rise!!! 365 x 5 is the goal in 4-5 weeks.

http://youtu.be/DtQliJ6-sYI

J_Mckinney08 · « **Reply #108 on:** September 19, 2014, 03:13:03 pm »

http://youtu.be/OsvG48d8Gq0

Few sets of block pulls today!

J_Mckinney08 · « **Reply #109 on:** September 23, 2014, 09:48:46 am »

Squat day:

Squat:

225 x 5
275 x 5
315 x 3
365 x 3
405 x 2
455 x 3 (looked crappy)
475 x 2 (went decent)

Paused squat:

275 x 6
335 x 6

Lunges:

3 x 20yds

Lower body accessory day tomorrow!!

J_Mckinney08 · « **Reply #110 on:** September 23, 2014, 09:49:28 am »

http://youtu.be/tgZures1QaE

Squat day video posted

seifullaah73 · « **Reply #111 on:** September 23, 2014, 01:47:34 pm »

Hey man

when you say paused squats, do you mean atg squats where you go all the way down and sit on your heels and relax and then go up or do you go deep squat but not atg and you are holding the tension at the spot; isometric workout and then go up. As I have seen some peoples paused squats go all the way down and sit on their heels, so their muscles are relaxed at that stage and then go up.

LBSS · « **Reply #112 on:** September 23, 2014, 03:10:34 pm »

nobody intentionally relaxes in the bottom of a deep squat. at least during a working set. that would be begging for a back injury.

seifullaah73 · « **Reply #113 on:** September 23, 2014, 04:34:46 pm »

Quote from: LBSS on September 23, 2014, 03:10:34 pm

nobody intentionally relaxes in the bottom of a deep squat. at least during a working set. that would be begging for a back injury.

Because when I do paused squats I go all the way to the bottom with proper technique and relax in terms of relaxing my lower body muscles i.e. quads hams as I am sitting on my heels and not using my muscles to hold me in place so I relax my muscles but my upperbody stays the same maintaining straight back. So I mean relax the lower body as I am sitting on my heels just like in the box squat when you sit down weight is off your legs and on the box so you relax your legs, just an example as I know you just touch the box before going up.

J_Mckinney08 · « **Reply #114 on:** September 23, 2014, 06:30:12 pm »

Quote from: LBSS on September 23, 2014, 03:10:34 pm

nobody intentionally relaxes in the bottom of a deep squat. at least during a working set. that would be begging for a back injury.

Completely agree with this statement!!!

And typically when I pause squat I stay "tight" throughout the entire movement, even paused in the hole I remain tight. My core stays tight, my glutes stay tight, even my hamstrings and the part of my back I have the bar sitting on remains tight. This reduces the risk of injury as well as properly teaches your body to adapt to squatting without momentum so your muscles are doing more work, it has also built a tremendous amount of explositivity in my squat technique.

seifullaah73 · « **Reply #115 on:** September 24, 2014, 05:37:25 am »

Quote from: J_Mckinney08 on September 23, 2014, 06:30:12 pm

Quote from: LBSS on September 23, 2014, 03:10:34 pm
nobody intentionally relaxes in the bottom of a deep squat. at least during a working set. that would be begging for a back injury.

Completely agree with this statement!!!

And typically when I pause squat I stay "tight" throughout the entire movement, even paused in the hole I remain tight. My core stays tight, my glutes stay tight, even my hamstrings and the part of my back I have the bar sitting on remains tight. This reduces the risk of injury as well as properly teaches your body to adapt to squatting without momentum so your muscles are doing more work, it has also built a tremendous amount of explositivity in my squat technique.

I See, so it is not atg paused squat either just a deep squat but paused in the hole so you remain tight in those areas, great, thanks guys

Raptor · « **Reply #116 on:** September 24, 2014, 05:38:10 am »

At the level he's at, he can probably "afford" to relax. The problem is that he's programming himself for injury soon enough.

J_Mckinney08 · « **Reply #117 on:** September 24, 2014, 04:49:19 pm »

Quote from: Raptor on September 24, 2014, 05:38:10 am

At the level he's at, he can probably "afford" to relax. The problem is that he's programming himself for injury soon enough.

I can agree completely that working up to 90% on a random squat day is not ideal in most circumstances even in powerlifting unless it is meet day or your testing openers for the competition. I have had plenty of success at training between 70% and up to 85% (using a low rep range for 85%). From time to time when things are going smoothly I tend to push myself a bit harder as opposed to dialing it back a bit which is probably more ideal. Luckily decent technique, belt, and wraps limit my chance of injury although I agree I need to check my ego at the door sometimes especially being 6 weeks out from competition.

Raptor · « **Reply #118 on:** September 25, 2014, 02:15:12 am »

I was actually referring to seifullaah73

- the weights he squats are very light, that's why he can "afford" to relax in a paused squat. As soon as they get heavier, he'll find out that relaxing isn't really an option.

seifullaah73 · « **Reply #119 on:** September 25, 2014, 05:27:31 am »

Quote from: Raptor on September 25, 2014, 02:15:12 am

I was actually referring to seifullaah73 - the weights he squats are very light, that's why he can "afford" to relax in a paused squat. As soon as they get heavier, he'll find out that relaxing isn't really an option.

lol, I agree with you there, I still have yet to squat above 60kg.

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