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Strongman + Powerlifting + Weightlifting = Squaggleboggin
- Thread starter Squaggleboggin
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Hey Squaggle, do you and/or WantItBad have any update on the PL comp you're looking at for october? I'm kind of interested... Do you have any further info on it? Whether it's RAW, or suited/shirted, location/time etc?
Good workout Squagmeister. Also, were you doing singles with face pulls? When did you get cable equipment?
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Fufu
I start at the top, lower the weight, pause for a few seconds to get rid of any muscular elasticity, and ascend. I figured it's better this way because it's damn near impossible to get tight in the bottom position if you go as low as I do.
Seanp156
I've been asking him about it. I don't have any of the details myself but hopefully I'll remember to bug him over the next couple days. I'm pretty sure it's somewhere around the middle of the month (10/15-19 or so) and that it's in Columbus. I'm quite sure that, to my disliking, it's not raw and that it's actually fully equipped (I need to buy some equipment or face a loss if that's the case; probably the latter).
CowPimp
Yeah, they were singles. All I did was load up a DB with the weight and hold it with my feet during the movement. I'm too cheap to actually buy anything if I can possibly avoid it.
Thanks for stopping in, everyone. I greatly appreciate the questions and comments.
I start at the top, lower the weight, pause for a few seconds to get rid of any muscular elasticity, and ascend. I figured it's better this way because it's damn near impossible to get tight in the bottom position if you go as low as I do.
Seanp156
I've been asking him about it. I don't have any of the details myself but hopefully I'll remember to bug him over the next couple days. I'm pretty sure it's somewhere around the middle of the month (10/15-19 or so) and that it's in Columbus. I'm quite sure that, to my disliking, it's not raw and that it's actually fully equipped (I need to buy some equipment or face a loss if that's the case; probably the latter).
CowPimp
Yeah, they were singles. All I did was load up a DB with the weight and hold it with my feet during the movement. I'm too cheap to actually buy anything if I can possibly avoid it.
Thanks for stopping in, everyone. I greatly appreciate the questions and comments.
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fufu said:
Heh, of course it's savage - it's hard as hell. Most people I know who do 'pansy squats' won't even attempt these. Thanks very much; 290 was a failure last time, but I'm confident I'll do it next time. I love breaking old PRs in my squats but with the bottom squat exercise and at a BW that's about 40 pounds less. Now that's progress.
I don't know if you're interested in competing with us, but it may be a little far for you to travel if that's what you were thinking (but you're welcome to come of course). Thanks for the good luck. I'll probably need it.
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Squaggleboggin said:
That's awesome. I don't know if I would travel all the way to Ohio to compete lawl, but I've been thinking of competing in some competition just to have some experience under my belt. If I end up competing I think I'll have to change my routine. Right now it is a blend of powerlifting and hypertrophy.
Squaggleboggin said:
Hrmm... I guess I'd have to go raw as well, possibly with the exception of a belt, and MAYBE knee wraps... I don't want to bother with a squat suit, and/or bench shirt. Anyway, I don't plan on winning, or necessary placing well in my first meet, so it really doesn't matter... It's more for the experience, and to push myself more than anything.
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fufu
Even the best powerlifters do some hypertrophy work. More size means more potential for strength and some find that having, for example, large biceps will help increase muscle elasticity to add pounds to an exercise like the bench press.
WantItBad
Thanks for posting that. I thought I saved it somewhere but I guess not.
Seanp156
Yeah, I won't expect to place either, especially not raw. I'd consider a belt, but I'd have to use it in my workouts and get used to it to really take advantage of it, and I don't really see myself doing that. Even if I get a low place, it won't really matter. I'm sure we'll have fun.
Even the best powerlifters do some hypertrophy work. More size means more potential for strength and some find that having, for example, large biceps will help increase muscle elasticity to add pounds to an exercise like the bench press.
WantItBad
Thanks for posting that. I thought I saved it somewhere but I guess not.
Seanp156
Yeah, I won't expect to place either, especially not raw. I'd consider a belt, but I'd have to use it in my workouts and get used to it to really take advantage of it, and I don't really see myself doing that. Even if I get a low place, it won't really matter. I'm sure we'll have fun.
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WantItBad said:
You would.
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just outta curiousity, wut was ur max bench??
Are you sure they were actually face pulls? You feet shouldn't be involved, and you pretty much need some type of cable apparatus for face pulls. Maybe you're using different nomenclature?
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phantom939
The last time I maxed out I did a 180 bottom bench. I haven't tested it for a long time, though. I plan on testing it when I reach 80 or 85 pound DBs just for kicks.
CP
I feel stupid now. When I said face pulls I was referring to chin ups or pull ups. I just use supinated/pronated because different people call them different things (I grew up with the idea that a pull up was supinated but from what I see that's wrong). So in my attempt to eliminate any doubt, I've only created more. When I put 0, 10, 20, etc it refers to the extra weight I hold with my feet while doing the chin up or pull up. By the way, which is supinated and which is pronated? I may as well just learn them correctly and use those names instead.
The last time I maxed out I did a 180 bottom bench. I haven't tested it for a long time, though. I plan on testing it when I reach 80 or 85 pound DBs just for kicks.
CP
I feel stupid now. When I said face pulls I was referring to chin ups or pull ups. I just use supinated/pronated because different people call them different things (I grew up with the idea that a pull up was supinated but from what I see that's wrong). So in my attempt to eliminate any doubt, I've only created more. When I put 0, 10, 20, etc it refers to the extra weight I hold with my feet while doing the chin up or pull up. By the way, which is supinated and which is pronated? I may as well just learn them correctly and use those names instead.
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yeah, i gotta start working out at the goodlife fitness by my house. i usually workout at my schools weight room because im more comfortable there and i can workout with friends, but the heaviest db's we have are 75's. I can do those pretty easy now so i'd say i could probably press the 90's now. You're routine looks awesome though, i mite start incorporating some functional work into my routine just to mix things up for awhile.
Ah, okay. Pullups are pronated and chinups are supinated.
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phantom
You should definitely incorporate functional lifting into your routine. You'd probably love it; I know my brother and I do. Nothing wrong with actually using the strength you're working on building up. Plus you can do strange things with a couple hundred pounds that no one else would really think of. It's pretty cool, I think.
CP
Thanks for clearing that up. I'll actually use the correct wording from now on (hopefully).
You should definitely incorporate functional lifting into your routine. You'd probably love it; I know my brother and I do. Nothing wrong with actually using the strength you're working on building up. Plus you can do strange things with a couple hundred pounds that no one else would really think of. It's pretty cool, I think.
CP
Thanks for clearing that up. I'll actually use the correct wording from now on (hopefully).
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Deadlift so-so
My all-time deadlift PR was 425 at a BW of 204. Today I did 405 at a BW of 192 (not DOH). It's true that I have a better weight to strength ratio, but I'm just not happy with my absolute strength. It's also true that I was tired and not having the best lifting day today, and I indubitably was at the top of my game during my PR, but I still find myself somewhat unsatisfied.
Therefore, I've decided to try and do away with DOH lifting for a while. I need to see if I'll quickly regain more deadlifting strength. If not, I'm going to stick with the mixed grip; if so, I can go back to DOH with no worries until I want to check my mixed progress again.
Today's Workout:
Deadlifts 1x135, 225, 315, 405, 435 (F); DB Military Presses (standing) 1x10, 20, 30, 40; Plate Pinches (3 pick ups and set downs per hand w/3 10lb DB plates - completely flat sides); Gorilla Hangs 2xFailure
It wasn't really that bad, but annoying enough for me to rate the workout as a 3.5. Gorilla hangs were alright, but I really need to change them somehow. Plate pinches were much easier this time than they were last time.
I'm thinking of adding in yates rows and perhaps doing away with one of the forms of deadlifting. Two deadlifting and two squatting styles is perhaps a lot for my body. But perhaps that's the type of balance it needs for the best all-around strength.
My all-time deadlift PR was 425 at a BW of 204. Today I did 405 at a BW of 192 (not DOH). It's true that I have a better weight to strength ratio, but I'm just not happy with my absolute strength. It's also true that I was tired and not having the best lifting day today, and I indubitably was at the top of my game during my PR, but I still find myself somewhat unsatisfied.
Therefore, I've decided to try and do away with DOH lifting for a while. I need to see if I'll quickly regain more deadlifting strength. If not, I'm going to stick with the mixed grip; if so, I can go back to DOH with no worries until I want to check my mixed progress again.
Today's Workout:
Deadlifts 1x135, 225, 315, 405, 435 (F); DB Military Presses (standing) 1x10, 20, 30, 40; Plate Pinches (3 pick ups and set downs per hand w/3 10lb DB plates - completely flat sides); Gorilla Hangs 2xFailure
It wasn't really that bad, but annoying enough for me to rate the workout as a 3.5. Gorilla hangs were alright, but I really need to change them somehow. Plate pinches were much easier this time than they were last time.
I'm thinking of adding in yates rows and perhaps doing away with one of the forms of deadlifting. Two deadlifting and two squatting styles is perhaps a lot for my body. But perhaps that's the type of balance it needs for the best all-around strength.
I'm right there with you Squaggle. Once one of breaks past 425 (Which is also my best) then the other person will have to follow suit, heh.
It's funny how much of a difference 5 pounds, or even 2 pounds can make when attempting a 1RM
About a month ago, i attempted 405 and could only get it half way up. I rest for about 5 minutes and then attempted 400 and got it easily.
About 2 weeks later, i attempted 405 again and got it but just barely
About a month ago, i attempted 405 and could only get it half way up. I rest for about 5 minutes and then attempted 400 and got it easily.
About 2 weeks later, i attempted 405 again and got it but just barely
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fufu
I'm not sure if I'd say it's more mental than the squat, but probably so for the bench press (depending on the weight and whether you're using DBs of course).
CP
Are you close to that right now, though? I'm definitely not, although I plan to surpass it quite soon. Hopefully within half a dozen training sessions or so. I just need to plow on.
shiznit
Yeah, it is a big difference. That's what makes me slightly disappointed - I'm about 20 pounds lower than what I was. I'm not really worried though - I'll get back up there in no time.
Just for fun
I went to Sam's Club yesterday and got a tow rope/ratchet complete with J-hooks. I tried hooking it up to the lifting belt and found it extremely uncomfortable. That belt is so tight on me that I have a very hard time getting down on the ground (I'm pulling cars with it of course) because of flexibility being an issue. So I did something that's perhaps better: I used shear grip strength to do the exercises. Heh.
I'm sure everyone knows how much I love grip strength, and I can tell my grip isn't too shabby. I used the handle to pull the car with each hand (one at a time of course). I did some lawnmower pulls (Hear that, WantItBad?) with one hand, of course. I also sat on the ground (well, my legs were bent but my butt didn't touch) and pulled the car without moving. Then I simply held the strap (2" strap, not a rope, which would of course be easier to grip) and ran while pulling the car. I did this on my driveway with my brother, which is on an appreciable incline. It was a good workout, but not something that would set me back. My brother was whining that his hands hurt and his legs were sore, though. He could barely pull the car at all while stationary, claiming he was too light. I have about 15 pounds on him, which is nothing compared to the weight of the car, and it really wasn't that tough. I found it quite humorous at the time, heh.
So yeah, that was just some random fun I decided to have after going to the bank with my bro. I'll be sure to do it more often and to progress to heavier and heavier vehicles. I'm gonna love the extra functionality, as predicted.
I'm not sure if I'd say it's more mental than the squat, but probably so for the bench press (depending on the weight and whether you're using DBs of course).
CP
Are you close to that right now, though? I'm definitely not, although I plan to surpass it quite soon. Hopefully within half a dozen training sessions or so. I just need to plow on.
shiznit
Yeah, it is a big difference. That's what makes me slightly disappointed - I'm about 20 pounds lower than what I was. I'm not really worried though - I'll get back up there in no time.
Just for fun
I went to Sam's Club yesterday and got a tow rope/ratchet complete with J-hooks. I tried hooking it up to the lifting belt and found it extremely uncomfortable. That belt is so tight on me that I have a very hard time getting down on the ground (I'm pulling cars with it of course) because of flexibility being an issue. So I did something that's perhaps better: I used shear grip strength to do the exercises. Heh.
I'm sure everyone knows how much I love grip strength, and I can tell my grip isn't too shabby. I used the handle to pull the car with each hand (one at a time of course). I did some lawnmower pulls (Hear that, WantItBad?) with one hand, of course. I also sat on the ground (well, my legs were bent but my butt didn't touch) and pulled the car without moving. Then I simply held the strap (2" strap, not a rope, which would of course be easier to grip) and ran while pulling the car. I did this on my driveway with my brother, which is on an appreciable incline. It was a good workout, but not something that would set me back. My brother was whining that his hands hurt and his legs were sore, though. He could barely pull the car at all while stationary, claiming he was too light. I have about 15 pounds on him, which is nothing compared to the weight of the car, and it really wasn't that tough. I found it quite humorous at the time, heh.
So yeah, that was just some random fun I decided to have after going to the bank with my bro. I'll be sure to do it more often and to progress to heavier and heavier vehicles. I'm gonna love the extra functionality, as predicted.
Not really. I'm going to retest my deadlift again in about 5 weeks or so and hopefully I can get back over 4 plates again. If I get 425 I will be satisfied. That will set me up for a PR the following week or during my next mesocycle. I'm going to be doing speed pulls like a madman, and possibly some platform deadlifts to boost strength out of the hole.
We'll get there.
We'll get there.
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CP
Those are some good ideas. I'm pretty confident about getting it back up there and surpassing my old PR. Perhaps this will help explain why.
Today's Workout
Planned: Front Squats, Chin Ups (supinated), One Hand Farmers Walks, Farmers Walks
Here's what actually happened: I was feeling crazy, and decided to try turkish get ups. I used just the bar, but it was a fantastic challenge. I now love this exercise (http://www.slidetour.com/sample1/display/turkish_getup/turkish_getup.html). Great for stability, balance and overall strength. I do need some work on my form, but I'm of course just getting used to the movement.
Then I did some front squats, sort of as planned. I chose to take my sawhorses and lower them another few inches. It will now be impossible for me to go that deep except to fail a lift. Now when I go down to the bottom and pause, I'll be bearing the entire weight the whole time, which will of course kill my stabilizers. I also think I'm going to get rid of my back squats. Here's why:
I tried overhead squats today for the first time in a long time. This is also a new favorite exercise of mine now. One of the best movements I've ever done for stability, balance and strength and conditioning by far. I only used 65 for this, but that's okay. The exercise is totally kick ass. So with a front squat variation and an overhead squat variation, I see no need for pansy back squats. Heh.
Then came the supinated chin ups. 1xBW, 10, 20, 35, failing near the very top of the last rep. I'll keep the weight the same next time.
One hand farmers walks were good w/60 lb DBs. Great work for the core here.
Farmers walks were a new PR using the 120 lb DBs. I failed near the end of the second set, however, so I won't count it as an offical PR until I can complete three sets with this weight. I'll also need to find something else to use besides DBs now because I can't fit any more weight on them. That is pretty awesome.
Rating: 5/5; BW: 194 - A+ Awesome
Those are some good ideas. I'm pretty confident about getting it back up there and surpassing my old PR. Perhaps this will help explain why.
Today's Workout
Planned: Front Squats, Chin Ups (supinated), One Hand Farmers Walks, Farmers Walks
Here's what actually happened: I was feeling crazy, and decided to try turkish get ups. I used just the bar, but it was a fantastic challenge. I now love this exercise (http://www.slidetour.com/sample1/display/turkish_getup/turkish_getup.html). Great for stability, balance and overall strength. I do need some work on my form, but I'm of course just getting used to the movement.
Then I did some front squats, sort of as planned. I chose to take my sawhorses and lower them another few inches. It will now be impossible for me to go that deep except to fail a lift. Now when I go down to the bottom and pause, I'll be bearing the entire weight the whole time, which will of course kill my stabilizers. I also think I'm going to get rid of my back squats. Here's why:
I tried overhead squats today for the first time in a long time. This is also a new favorite exercise of mine now. One of the best movements I've ever done for stability, balance and strength and conditioning by far. I only used 65 for this, but that's okay. The exercise is totally kick ass. So with a front squat variation and an overhead squat variation, I see no need for pansy back squats. Heh.
Then came the supinated chin ups. 1xBW, 10, 20, 35, failing near the very top of the last rep. I'll keep the weight the same next time.
One hand farmers walks were good w/60 lb DBs. Great work for the core here.
Farmers walks were a new PR using the 120 lb DBs. I failed near the end of the second set, however, so I won't count it as an offical PR until I can complete three sets with this weight. I'll also need to find something else to use besides DBs now because I can't fit any more weight on them. That is pretty awesome.
Rating: 5/5; BW: 194 - A+ Awesome
Turkish getups, overhead squats, farmer's walks... You duh man.
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fufu
For some reason the last parenthesis was included in the URL. Click it and delete the last character in the address box (actually I'll just fix it if I'm not too lazy). You should give them a try sometime. Muahaha.
CP
Does life get any better than that combination?
For some reason the last parenthesis was included in the URL. Click it and delete the last character in the address box (actually I'll just fix it if I'm not too lazy). You should give them a try sometime. Muahaha.
CP
Does life get any better than that combination?
