Squat and deadlifts and some video review

Met at ArturJ's  house for a squat and deadlift session tonight.  Having a training partner meant extra motivation as well as a helping hand to get some video of my squats.  After spending the past two and a half months working on some squat form improvements, I was very curious to see how my squats looked.  We also tweaked Artur's squat form just a bit to make it easier for him to hit depth.  It seemed to make a nice difference as his depth increased and he had some nice speed out of the hole.

This was my second week of 5 sets of 3 reps in the squat and based on the previous session two weeks ago, I decided I would go up to 405x3 for my top set today.  I was able to get video of a set of 385x3 and the 405x3, both sets looked fast and I was happy with my hip action.  Depth looked to be more than sufficient for white lights as well so that's always a plus.  The technique work seems to be helping.  I've been hesitant to push the weight up because I'm really trying to key on improving my hip action.  I also think I may have peaked too early in training schedules prior to my last two meets so I'm trying to keep the majority of my training volume in the 80-90% range until I get to within 4-5 weeks of the competition.

Squats:  135x10, 225x10, 275x5, add belt, 315x3, 365x3, 385x3, 405x3, 385x3, 385x3

first set of 385x3, felt very easy, bar speed was good.

405x3, felt easy, last rep slowed down just a bit but I felt like I was able to stay in form.

I finished up with some light deadlifts, working on speed and conditioning my hook grip.  It was a good session and I was happy to see that I'm on the right track.

Deadlifts:  315x5, 405x3, add belt, 465x3, 465x3


Comments

  1. Replies
    1. thanks Frank, I still have some work to do with descent sequencing and I think I can get my knees out more but I feel like I'm getting better involvement of my hips as there is a lot less 'squat-morning' going on.

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    2. you make it sound like squat mornings are a bad thing! Next thing i know youll condemn the power triangle hahaha

      Looks great cant wait to see some singles!

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    3. I'm not strong enough to squat morning, I got a big ass, it's about time I learned to take advantage of it. Plus the way I was squat morning my lifts, I was increasing the length of the lever by letting my hips go back and up. If I were built so that it didn't happen, I'm sure the sticking poitou wouldn't have felt like hitting a brick wall.

      So far with the technique improvements, the sticking point feels much less abrupt and more like something I can grind through.

      Delete
  2. that was fantastic, great form.

    ReplyDelete
    Replies
    1. now if I could only do that with some real weight...feels like I'm making progress though.

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