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haha TALO I need backup!

Thanks bro

Monday:

Olympic Squats: 3x3 245
Benching: (pyramid) 1x3 235
JS Rows: (pyramid) 1x3 225
Accessory (Overhead Tri Extensions) 2x10
Abs 5x10

Good workout today. Squats continue to go up, bench was feeling good and rows were good. On the whole it was a very good workout.

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"NO, this is my squat rack. Go get your own!"

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Friday:

Wide Stance Squats: (pyramid) 1x3 415
Benching: 3x3 225
JS Rows: 3x3 195
Accessory (Close Grip Bench) 2x10 175
Abs 5x10

I had to miss wednesdays workout (Deadlifts) because of exams and shit. This is the last workout of the peaking phase and next week I deload for a week and then jump into DFHT.

Squats were great, up 10lbs from last week, except some deushcebag came up to me halfway through the set and said "Hey buddy, your stance is a little wide don't ya think". I didn't respond because I was busy thinking about the 415lbs on my back, but I did glance over later and noticed he was struggling to squat with 135lbs. He was doing some kinda wierd shit, he only bent at the knees and kept his back perfectly vertical. It was almost like he was trying to drop down to his knees. Anyway, I went over to his rack after I finished and while he was mid-set I said "You can't squat for shit..don't ya think"...but then I showed him how to squat properly and he said thanks and apologized for interuppting my set.

haha... Nothing like the call out followed by a humble apology. Classic.

Good numbers man. Keep it up.

I just realized the jump you have here. (Then I realized, right as I was reading over my post, you have two different Squat types). But anyway I'm just curious...

When you start you pyramid what weight do you use for the first 2 sets?

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Today I did 365x3, 405x3 for the 1st two sets. Last week I did 315x3, 365x3 for the 1st two sets. Basically set 1 is the 1x3 from 2 weeks ago, set 2 is the 1x3 from last week.

With these max effort sets (1x3, or some RM) I like to go through the weight I've done in the past during my sets. This way I can tell how strong I'm feeling that day (compared to the last workout) and load the bar accordingly. So for this week I did 365 (PR from 2 weeks ago) and then 405 (PR from last week) then 415 (PR for this week).

So far this plan has been working wonders

^^ I was going to ask about that too. I have always used the same shoulder with stance (or narrower) for squats. Thats a hell of a jump in wieght, how much stronger do you feel with a wider stance? and what would the benefit of doing them be ... just asking because i'm completely ignorant on this.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

The widestance takes a few times to get used to it, but the difference in power and strength, for me, is night and day. MUCH stronger in the wide stance.

I started doing them because I wanted to really increase the poundage on my squats and I read an article on *ehemm* T-Nation and it basically said to go as wide as you can. Here's the article: http://www.t-nation.com/findArticle....=body_149squat I thought it was really interesting to be honest. I've been following alot of the tips mentioned (spread the floor, drive your head into the bar, use your belly...pretty much all of them except for tips 6,8,9,10 since they involve a box, different rep/set schemes and additional hamstring work)

The wide stance really gets your hams and glutes involved in the squat and with a narrower stance you're relying more on quadriceps. Since the hams and glutes are much bigger than the quad, you can generate alot more power. Also has a shorter ROM than A2G.

The other thing I noticed too is that when you're in wide stance and your hitting rock bottom (which is only around maybe 6-8" below parallel, guesstimate) you have alot of tension in your muscles and it really lets you rocket out of the hole.

Having the A2G's and the Widestance also lets me nail my quads and hams. Whereas before with just A2G it was mostly just quads.

You know this is all about flexibility. And it's interesting because when you widen the stance alot you have to be a whole lot more flexible to get as low as you go with a narrower stance...if possible at all. But if you increased your flexibility to go lower your power would decrease. Like you say that tension helps get you out of the hole and it just goes to show what I have said to people about there being no advantage to being more flexible than needed especially since more flexibility can come with the expense of strength if your not careful.

But it's about lifing more weight and that increase tension and firing out of the hole comes at the expense of less muscular effort during the lift. Not to say you're not hitting your hams and glutes..there are just different forces involved. I.E. you are using more stored energy than when you go A2G (although even then there is that aspect of it).

On the other hand if your were chronically tight you could injure yourself. So there is a happy medium. But be careful of your knees since not only are you putting a lot more shear stress on them your upping the weight way past what they are used to. I like box squats better for this, or single leg variations only becauue wide stance parallel hurt my old knees. This takes the load off my back while protecting my knees and driving my squat up.

Keep up the good work.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

I just saw this....haha...always got your back, bro.


Your numbers are amazing man, keep it up. Your getting me pumped to get back on this program.

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