Suggested guidelines: Only pretty, technically and aesthetically pleasing squats. Please no grindy, ugly lifts, no PL squats, no DLs, bps, etc. Only squats (and maybe snatches and c&js)
you are doing it wrong.. here's where to learn good form.
Full Squats - Paused 455 #62 | 2.3BW goal : 475 at BW204-208lb 315 x1 365 x1 405 x1 455 x1 Day 2
Calf Raise - Leg Press - Paused Rest 3
Chins | Dips - Paused BW x20 Day 2 | Rest 2
Cable Rows - Standing One Arm - Paused Reps Rest 3
* 1:30am-4:30am, 11:30am-3:30pm sleep. drove down to socal and staying here for a few days. lifted at santa monica 24hr supersport. equipment looks the same as the one in seattle. don't like these bulky equipment but it works. the 455 was heavy today. did not get a silent lift. grind at the 1/4 up. strong BW at 206 but did not get enough sleep, and the driving fatigued me a bit. * im so strong right now at this weight. 13th 455 in 16 days. will keep this 455 going until last week of this month. il take a planned deloading and go for 455+. plan for now.
Cable Rows - Standing One Arm - Paused Reps Rest 1
* 8:30am-1:30pm-4:00pm sleep. not enough to recover. 425x1 was a good weight for today. not too heavy to be a grind. dips made it to straight rep 22 then clusters of 2-4-6 reps to get to 40 total. i get straight to 30 paused dips on a strong day (vertical torso for triceps / less chest). i don't get any soreness even with a 40rep volume.
Full Squats - Paused 455 #60 | 2.3BW goal : 475 at BW204-208lb 315 x1 365 x1 405 x1 455 x1 Day 4
Calf Raise - Leg Press - Paused 9x45s x20 Day 1
Chins | Dips - Paused Rest 1
Cable Rows - Standing One Arm - Paused Reps 100 x20 Day 1
* 455x1 - silent lift but another crawl at the 1/4 depth up. probably rest at 425x1 tmrw if i don't get a lot of sleep. todays 8:30-1:30-4pm sleep is alright. will not recover if i get the same tmrw. * caffeine in mgs. 100-150mg from either neurocore or c4, or just straight black coffee.. tried ds craze before. probably contains banned ingredients. makes you too happy. lol
Full Squats - Paused 455 #59 | 2.3BW goal : 475 at BW204-208lb 315 x1 365 x1 405 x1 455 x1 Day 3
Calf Raise - Leg Press - Paused Rest 1
Chins | Dips - Paused BW x20 | x40
Cable Rows - Standing One Arm - Paused Reps Rest 3
* stronger today than yesterday. got a 1am-5am-8am-11:30am-1:30pm sleep. whey protein shakes at 8am then back to sleep. thought about lifting at 11:30am but with almost 500g caffeine, its hard to get a 2hr+ afternoon nap afterwards. decided to just take another 2hr sleep and lift in the early afternoon. * recovered from yesterdays 455. today was more explosive. this is 10x455 singles in 12 days. i'm so confident with this weight right now. if i get my 6+2.5hr sleep tmrw even after the 13hr night work, il go for it again. this is a 3day wed-fri work week. should be easy.
Full Squats - Paused 455 #58 | 2.3BW goal : 475 at BW204-208lb 315 x1 365 x1 405 x1 455 x1 Day 2
Calf Raise - Leg Press - Paused 9x45s x20 Day 1
Chins / Dips - Paused Rest 1
Cable Rows - Standing One Arm - Paused Reps Rest 2
* not as strong as yesterday on the 455 but was still able to lift it silently. took another vid to compare. * i had 15-20lbs over 455 yesterday. i barely had 10lbs over it today. if this was yesterday top set, this is how a 465 would have looked like. * using MSmoviemaker, pause at bottom is ~ 0.2-0.27sec * the 475 daily top set goal is also a paused rep
Not joking. Which variant of cable row does KF do, seated or the lying one?
i do one-hand standing cable rows with the off-hand bracing to keep me perpendicular to the cable resistance.
this gives me mass on the mid back, rear delts and forearms and NOT for the spinal erectors. the braced off-hand removes as much of the erectors as i can to not fatigue them.
best torso-stabilizing exercise aside from squats - i do high repetition weighted back extensions (3x45s on GHR bench).
Full Squats - Paused 455 #57 | 2.3BW goal : 475 at BW204-208lb 315 x1 365 x1 405 x1 455 x1 Day 1
Calf Raise - Leg Press - Paused Rest 2
Chins - Paused BW x20 Day 1
Dips - Paused BW x40 Day 1
Cable Rows - Standing One Arm - Paused Reps Rest 1
* got some really good sleep to comeback from the 4 sleep deprived work nights. 11pm-5am-9am-11am. BW staying for the 2nd week now at ~206lb. * 2 rest days topping at 425x1. the 405 today felt so easy. did not bother putting the pins on the 455 so that i have one less thing to think about - centering myself perfectly so i don't tap the pins on the way down. * took a vid to see if i overpower this 455 by 15-20lbs. could be 475 strong already. il take my time. i gave myself until end of aug.
Cable Rows - Standing One Arm - Paused Reps 100 X20 Day 1
* 4th work night. tired from the schedule. got 7+hr sleep but did not feel awake. would have been a lot stronger if i take another 2-3hr nap but i need to get some good night time sleep later to really recover. i prefer not to wake up at 2am later because i'm already full of sleep. went and did a light workout early afternoon. * back to the 455s this monday. BW 204-206. will give myself another 2-3 weeks until end of aug to hit the dry BW206-208 and lift the 475. * how to judge how much you overpowered a weight? - trial and error. lots of it.
Cable Rows - Standing One Arm - Paused Reps Rest 3
* 8:30am-12:30pm-3:30pm sleep. BW 206lb. steak/rice before bed again. 7th straight day of 455x1. did not recover as good as yesterday. had 5-10lbs over the 455. still a silent lift but not as smooth/explosive as the other days. if i get the same amount of sleep as yesterday (sub 8hrs), the 455 tmrw will not be comfortable.
Cable Rows - Standing One Arm - Paused Reps Rest 2
* 8:30am-12:30pm-2:00pm-4:00pm sleep. BW 206lb. steak/rice before bed. 6th straight day of 455x1. i'm recovering in between 455 days. im so strong right now.
Cable Rows - Standing One Arm - Paused Reps Rest 1
* BW staying at 204-206lb. 455 becomes a sub 2.3BW. 5th straight day and i'm overpowering this now by 15-20lbs. lifted it today smoothly and quietly. lots of sleep again 11:30pm-10:00am. will get another 2:00-5:30pm nap if this post workout lunch (steak+rice) does it thing - post meal coma.. ohyes. * BW204-208 little by little and the 455 slowly becomes not very heavy anymore. i don't think i can go for 495 anytime soon. if my sub 2.3BW daily repeatable paused rep max formula stays, i need to be at 214lb+ to single this 495 as daily top heavy set. too much eating and strength work. too much fat weight also for my 5'10-3/4" height. (yes. 1/4" short of 5'11). * skipped the calf raises. there is no perfect way to use that leg press loaded with 9x45s each side x20 reps and not get some tightness in the lowerback. annoying but not really affecting my squats. calfs are 17.25"
Cable Rows - Standing One Arm - Paused Reps 100 x20 Day 1
* 4th straight day with the 455 and this was my strongest lift so far. so explosive, IMO i could have gotten 465 with the same strict pause. BW 204-206lb. slept 11:30pm-10:00am. getting all the sleep i can take til i start this long work week wed-sat night. * calf raises with the 9x45s got to rep 18 til i had to shake it out for a few seconds so i can get full ROM again for the last 2 reps. really focus on keeping the low back planted and let all that weight go to the hips. i screwed it up a bit last time. my low back got strained a bit. * if the 405 single is good, il go for another 455 tmrw and rest for 2-3 days while getting that sub 7hr sleep.
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