Post your stats and routine!

I feel so weak.

These are Power-lifting standards and rules right? I dont know much about all that but.....i know what it feels like to max out at 280 KG's (around 12-15 reps at the mo) for leg press almost passing out with quads burning like hell.
Thats 2 legs by the way. All the way down to JUST BEFORE the machine bottoms out and my arse lifts off the seat.

Now i also see people loading ALL the freakin weight in the gym on that same machine and move the plate 10 degrees!

Ask them to do the same with 200Kg's to the bottom and they cant do it.

The same with squats. Big noises and not even getting to 90Deg. 90 deg measured from the TOP of the leg NOT the bottom of your hammie please. So if you have been doing stiff-legged dead-lifts and calve raises properly that means Hammies touching your calves.

jackrabbit1 wrote: I feel so weak.

These are Power-lifting standards and rules right? I dont know much about all that but.....i know what it feels like to max out at 280 KG's (around 12-15 reps at the mo) for leg press almost passing out with quads burning like hell.
Thats 2 legs by the way. All the way down to JUST BEFORE the machine bottoms out and my arse lifts off the seat.

Now i also see people loading ALL the freakin weight in the gym on that same machine and move the plate 10 degrees!

Ask them to do the same with 200Kg's to the bottom and they cant do it.

The same with squats. Big noises and not even getting to 90Deg. 90 deg measured from the TOP of the leg NOT the bottom of your hammie please. So if you have been doing stiff-legged dead-lifts and calve raises properly that means Hammies touching your calves.

Apparently in powerlifting its the reverse, says a friend of mine. And 280kg is pretty good have never gone over 210kg for 2-4 reps, but never really cared much about the leg press nowadays I just put on 100kg and try to get 50 reps

powerliting squat is hip joint parallel to the ground.. Stop whining about my squats.

Romp3L wrote:

milktuds wrote:

Romp3L wrote: lol, i train moer hard and thers 1 guy in our gym i wana catch, and he is 100kg on stage, and if hes doing a weight ,i wana do it. He did behind the head seated single arm dumbell tri extensions with 50fkn kg!! WTF? O: my jaw dropped.... it is true, believe it, i saws it.
I never do less than 8 reps. My stats are alrite for a small guy. me are short. i am also stronger than i look. Did 2 reps with db curls 50kg ulternating curls. that was sick, arms still sore 4 days later.haha
Regards

Was dit Azar? Hy's doos sterk.

Nee, hy is ja. Noem nie name hier nie. Maar die ou het ook deelgeneem aan die provincials 2 weke terug by die stadsaal.
Regards

Ek dink ek weet van wie jy praat. If we're talking bout the same guy then yes, he is indeed a monster. Saw him bench press 220kg unassisted. Perfect form with all exercises.

CHAPEL wrote: powerliting squat is hip joint parallel to the ground.. Stop whining about my squats.

CHAPEL - so you squat parallel? You must be the fucker screaming in the gym then?

BTW that wide toe-out-90 deg squat makes it easy as well. Doesnt produce the best looking quads.

Ya when i started power lifting the only thing growing on my lower body was my butt. No quad work involved whatsoever.. Just had my first bb style legs session yesterday in about 6 months am struggling to walk haha!

@Chapel ok ok I'll lay off your squats, but if you get red-lighted at your meet don't say I didn't warn you

@JR yeah definitely agree about powerlifting squats being awful for quad hypertrophy which is why I now squat exclusively high bar. Busy experimenting with a 3 second pause in the hole to increase TUT and remove the stretch reflex, I have to use girly weights but hopefully it will be worth it in 3-4 months time

Ok explain the difference for me plz? What is the most ideal way to squat for quad development? I do the whole 90degree thing as JR stated, the correct 90degree.

i wont get red-lighted. Its on the 3rd so only time will tell

MCJ wrote: Ok explain the difference for me plz? What is the most ideal way to squat for quad development? I do the whole 90degree thing as JR stated, the correct 90degree.

Here you go:

www.t-nation.com/free_online_article/spo..._powerlifting_squats

Deadgoat wrote:

MCJ wrote: Ok explain the difference for me plz? What is the most ideal way to squat for quad development? I do the whole 90degree thing as JR stated, the correct 90degree.

Here you go:

www.t-nation.com/free_online_article/spo..._powerlifting_squats

Powerlifters tend to have a really wide stance. With that your toes also go way further outward than a closer stance.
According to Tom platz - feet shoulder width and toes slightly out.
It looks pretty impressive in the mirror as well when your knees are pointing forward. Bulging quads, good seperation etc.

Powerlifting stance squats kill my hips, despite plenty of flexibility and dynamic warm ups they just kill me - hell of a lot more hamstring recruitment as well which is nice but just cant handle the hip pain.

We normally get clients sitting on a low box then ask them to stand, whatever their natural movement and foot position is at the bottom we get them squatting that stance. Plenty of people have sucky ankle flexibility, calf tightness etc etc so this is normally the best way to find a good starting point.

@Deadgoat - do you ever use box squats to remove the stretch reflex? I find they're pretty good at removing stretch reflex, deloading hip flexors, recruiting a lot of hamstring and quad with the ability to recover quicker.

EVO

DC EVO wrote: Powerlifting stance squats kill my hips, despite plenty of flexibility and dynamic warm ups they just kill me - hell of a lot more hamstring recruitment as well which is nice but just cant handle the hip pain.

We normally get clients sitting on a low box then ask them to stand, whatever their natural movement and foot position is at the bottom we get them squatting that stance. Plenty of people have sucky ankle flexibility, calf tightness etc etc so this is normally the best way to find a good starting point.

@Deadgoat - do you ever use box squats to remove the stretch reflex? I find they're pretty good at removing stretch reflex, deloading hip flexors, recruiting a lot of hamstring and quad with the ability to recover quicker.

EVO

I was in the same position you are in, tight hip flexors preventing more from squatting properly but with some help from JR and this article ( www.t-nation.com/free_online_article/spo...the_thirdworld_squat ) I can squat ATG and stay there for a while


w.r.t. the box squats they were a staple in my routine back when I was into powerlifting, couldn't construct a box so I used the gym benches which are about 2" higher than parallel. Its a fantastic exercise for teaching you to fire out of the hole but too many people dont do it correctly (they lose their tightness or bounce off the bench) and wind up injuring themselves. Not sure about recruiting quads coz you're supposed to sit back on the box not directly on it, its probably 2nd only to the deadlift i.t.o. PC recruitment

Deadgoat wrote:

DC EVO wrote: Powerlifting stance squats kill my hips, despite plenty of flexibility and dynamic warm ups they just kill me - hell of a lot more hamstring recruitment as well which is nice but just cant handle the hip pain.

We normally get clients sitting on a low box then ask them to stand, whatever their natural movement and foot position is at the bottom we get them squatting that stance. Plenty of people have sucky ankle flexibility, calf tightness etc etc so this is normally the best way to find a good starting point.

@Deadgoat - do you ever use box squats to remove the stretch reflex? I find they're pretty good at removing stretch reflex, deloading hip flexors, recruiting a lot of hamstring and quad with the ability to recover quicker.

EVO

I was in the same position you are in, tight hip flexors preventing more from squatting properly but with some help from JR and this article ( www.t-nation.com/free_online_article/spo...the_thirdworld_squat ) I can squat ATG and stay there for a while


w.r.t. the box squats they were a staple in my routine back when I was into powerlifting, couldn't construct a box so I used the gym benches which are about 2" higher than parallel. Its a fantastic exercise for teaching you to fire out of the hole but too many people dont do it correctly (they lose their tightness or bounce off the bench) and wind up injuring themselves. Not sure about recruiting quads coz you're supposed to sit back on the box not directly on it, its probably 2nd only to the deadlift i.t.o. PC recruitment

Lol, sorry didnt mean quads, meant glutes.
I can squat ATG no probs just I can't get power stance wide, will have a look at the article though.

I've got a stuffed SIJ and L5 at the moment so no squatting or deadlifts for me right now - something to look forward to in the next few months though:D In the meantime Im stuck with lunges!

Do any of you have any experience with HIIT training?
Im starting on the routine now and hoping to see some good gains.

Also any core excercises that focus on all the integral muscles of the body's core, that anyone can recommend?

You should probably start a new thread.

But just quickly: HIIT, enjoy. It works and its tough.
Core: squats, bridging. All i do and i have a pretty solid core. Martial arts background as well though.

age 20
height 5ft7"
weight 69kg
BF% 14%

max
bench 90kg
squat 160kg
deadlift 150kg

routine - adaption of max-ot

age 20
height 1.54
weight 56kg
BF% 13%

max
bench 70kg(3 or 4 reps)
squat 110kg(5reps)
deadlift 95kg(4reps)
This awl was in march-april 2011.

Hey guys talking about routines and stuff, what is a good weight to be able to push for seated military press @ my weight 84kg.

Fakey_AK wrote: Hey guys talking about routines and stuff, what is a good weight to be able to push for seated military press @ my weight 84kg.

Not sure about seated press but proper military press they say your body weight is a solid achievement. I'm not far off that now

DC EVO wrote:

Fakey_AK wrote: Hey guys talking about routines and stuff, what is a good weight to be able to push for seated military press @ my weight 84kg.

Not sure about seated press but proper military press they say your body weight is a solid achievement. I'm not far off that now

If that is the case, then i've got a way to go.

Bodyweight - 97kg's
Military - 65kg max (Last set @ 6 reps)

MrMuscle wrote: If that is the case, then i've got a way to go.

Bodyweight - 97kg's
Military - 65kg max (Last set @ 6 reps)

Its a one rep max, so you only need to get to about 80kg for 6 reps, not as far as you think

Ha...ok. Good to know. So how do you figure that?

.75 x bw is intermediate

MrMuscle wrote: Ha...ok. Good to know. So how do you figure that?

You can use one rep max calculators there are tons online, but they vary in accuracy and depending on how you train may not be suitable for you (i.e. calculating a powerlifters 1RM from his 10RM will underestimate his strength) the best way I personally find to estimate is to add 10% to whatever your 3 rep max is.