View All Posts: rob0210
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| » Jezza Uepa 470kg raw squat & 400kg raw front squat (Go to post) | 12-12-2016 @ 09:49 | ||
unit94 said:I thought the consensus was around 15% although this could just be opinion with no real data There's a pretty decent article by Greg Nuckols about it, reckons there's about a 10% relative difference. So a natty lifter has 500 wilks at 110kg (an 850kg total), then trens hard and ends up with 550 wilks at 125kg (a 965kg total). So a 10% improvement in strength relative to BW, due to the increase in muscle size from now being non natty. | |||
| » The IPF and Judging (Go to post) | 18-10-2015 @ 21:48 | ||
ChrisMcCarthy said: At the risk of being controversial I would say that 75% of the squat vids posted on here probably aren't clearly and unequivocably "IPF deep" based on the submitted evidence. I'd agree with that | |||
| » The IPF and Judging (Go to post) | 18-10-2015 @ 21:47 | ||
| Jesse still smashed the squats anyway, his 1st attempt was an unofficial world record for IPF 93kg even if it's the only one he got. He squats with a lot of forward lean so his depth can be tough to call. I've heard him mention about his depth being a potential issue before so its not like its a huge shock to him, the call could of gone either way by the sounds of it. He dealt with it, moved on, and won comfortably. I'd really like to see him lift at the Classic next year and go up against the Polish guy. | |||
| » Rob's Powerlifting Journal (Go to post) | 06-10-2015 @ 00:06 | ||
| Don't log my training here anymore but still want to keep track of my competitions. Weighed in at 104.9kg. Not the easiest weight cut I've made but at least I didn't overshoot it. Squat 1st: 250kg - Good 2nd: 265kg - Good 3rd: 272.5kg - Good Got 275kg 2 weeks out but that knew that would have been a tough ask even before the comp. 272.5kg was a good call, wasn't much left. All time comp pb by 2.5kg. Bench 1st: 170kg - Good 2nd: 180kg - Good 3rd: 185kg - Good Knew 185kg was possible coming into this but it would be tough. Elbow tendonitis was playing up in the final few weeks so couldn't push bench as hard as I would of liked. Again, good call for a 3rd and wasn't much left out there. Deadlift 1st: 300kg - Good 2nd: 315kg - Good 3rd: 325kg - Good Pulled 325kg in training a few weeks out but wasn't able to hold it for more than a split second. Made grip a focus over the final weeks and it showed. Bar was a bit smooth which didn't help, a good sign of my grip improving though. 325kg was slipping at the top but held it long enough to get the down signal. Total: 782.5kg and 467.7 wilks Came second to Stephen Manuel who set a new British record of 810kg. Always knew that was going to happen so no complaints coming second to someone of that standard. Got an all time pb total at a lighter bodyweight, went 9/9 and left nothing out on the platform. Next target is 800kg total @ 105kg. Hopefully done enough to get an invite to the squads so aiming for a return to international lifting too. | |||
| » Rob's Powerlifting Journal (Go to post) | 26-07-2015 @ 09:07 | ||
| Weighed in at 103.8kg Squat 1st: 240kg - Good 2nd: 250kg - Good 3rd: 260kg - Good In my head I had 240/255/265 but I could have been deeper with the 240 so played it safe to make sure there weren't any issues. 260 moved pretty well though. Bench 1st: 170kg - Good 2nd: 180kg - Good 2rd: 185kg - Miss 182.5 would have probably been a better choice but didn't have anything to lose, 185 stalled half way up. Deadlift 1st: 290kg 2nd: 310kg 3rd: Passed Felt good warming up but it took a lot to get the 310 going. Back was pretty smashed by this point. Didn't think 320 was there going by the speed so passed 3rd. Total: 750kg / 450 Wilks 30kg down on my best from the All England last year, but 30kg on my best total at 105 from a few years ago. Something solid to build on going into the British in October. | |||
| » Rob's Powerlifting Journal (Go to post) | 22-07-2015 @ 17:51 | ||
| Morning BW: 106.3kg Squat Warm Ups 200kg x 1 Bench Warm Ups 140kg x 1 Soft Tissue Work | |||
| » Rob's Powerlifting Journal (Go to post) | 20-07-2015 @ 18:55 | ||
| Morning BW: 106.4kg Squat Warm Ups 150kg x 2 Bench Warm Ups 150kg x 2 Deadlift 170kg x 1 x 3 sets Soft Tissue Work Went home for a few days which meant I couldn't train yesterday. Planned on squatting heavier but I was a bit tighter than I thought I'd be from travelling. Nothing major but didn't fancy it, just did enough to loosen up. Bench was comfy and deadlifts were quick. One more squat/bench session on Wednesday and that's it. Will see how my weight is on Wednesday morning and decide then what I need to do for the last few days. Can't see me having any issues with making weight one way or another. | |||
| » Rob's Powerlifting Journal (Go to post) | 17-07-2015 @ 16:56 | ||
| Morning BW: 105.7KG Bench w/ 3 chains per side (Approx +40kg at the top) Warm Ups 120kg x 2 @ 7 130kg x 2 @ 8 130kg x 2 @ 8 130kg x 2 @ 9 130kg x 2 @ 9.5 Bench w/ Yellow Slingshot 160kg x 1 @ 7 180kg x 1 @ 8.5 190kg x 1 @ 9.5 Good session, elbows felt fine with a day between squat and bench plus some anti-inflammatories. Fatigued quicker than I expected on the doubles with chain but felt strong on the slingshot work. Thinking 180 for a second attempt now based off today. | |||
| » Rob's Powerlifting Journal (Go to post) | 15-07-2015 @ 21:44 | ||
| Morning BW: 105.7kg Squat w/ 5 chains per side (Approx +90kg at the top) Warm Ups 150kg x 2 @ 7 170kg x 2 @ 8 170kg x 2 @ 8 170kg x 2 @ 8 Deadlift Warm Ups 270kg x 1 @ 8 270kg x 1 @ 8 270kg x 1 @ 8 Squat moved ok, planned on 5 sets but left it at 3 as my body is feeling the last few weeks of training. Nothing major but better to play it safe. Deadlift felt a little slow but not surprised considering I pulled heavy last week and squatted heavy on Sunday. | |||
| » Rob's Powerlifting Journal (Go to post) | 15-07-2015 @ 21:44 | ||
| Morning BW: 105.7kg Squat w/ 5 chains per side (Approx +90kg at the top) Warm Ups 150kg x 2 @ 7 170kg x 2 @ 8 170kg x 2 @ 8 170kg x 2 @ 8 Deadlift Warm Ups 270kg x 1 @ 8 270kg x 1 @ 8 270kg x 1 @ 8 Squat moved ok, planned on 5 sets but left it at 3 as my body is feeling the last few weeks of training. Nothing major but better to play it safe. Deadlift felt a little slow but not surprised considering I pulled heavy last week and squatted heavy on Sunday. | |||
| » Rob's Powerlifting Journal (Go to post) | 13-07-2015 @ 17:14 | ||
| Morning BW: 106.2kg Bench Warm Ups 150kg x 1 @ 7 160kg x 1 @ 8 170kg x 1 @ 9 180kg x 1 @ 10 Lots of voodoo floss stuff on elbows Elbows not happy after squatting yesterday, was really slowing down the eccentric as it got close to my chest. Had to do the voodoo floss stuff in between sets but it held it at bay. The 180 went up a little easier than last week which was surprising, maybe an outside shot at 185 if I can get the tendinitis under control. | |||
| » Rob's Powerlifting Journal (Go to post) | 13-07-2015 @ 17:10 | ||
kirkynick said: Yeah, I agree with you fully on everything there. Even in a sport like I do, which consists of one 5 minute round (although I do MMA as well sometimes which has multiple rounds), and which is generally based on explosive movements, aerobic capacity is still important. Having an efficient cardiovascular system definitely helps with recovery in all phases, from within a bout to between workouts etc. I neglected training it for a while and my work capacity so to speak went down, so i'm gradually building it back up. Re squats vs leg press, I need to pick heavy things up ie people from quite often a low position, and where I am more on one leg than another and sometimes with the back vertical rather than inclined forward. I think I simply need to add a bit of unilateral leg work ie maybe step up or lunges, but I'll see. And I need to practice picking people up even more. I always get lumbered with the big blokes though ie 18 stoners, so a little bit more strength wouldn't go a miss, although there are many other ways of taking them down rather than actually picking them up. Mike Boyle only uses unilateral work with his athletes. Best answer is is try and make use of both, doesn't have to be one or the other. | |||
| » Rob's Powerlifting Journal (Go to post) | 13-07-2015 @ 09:42 | ||
kirkynick said: Yeah, I realise that, but I meant within the realm of the actual strength training you do with them. Obviously other things are important ie skill development and actual playing the game they compete in. I've thought about using the leg press myself lately. I seem to progress so slowly on the squat and feel a bit under-strengthed in the quad area. However, it is hard after dong the actual sport to find the energy, especially at my level and with my work capacity. Even with what we did with them though it's not the most important. Injury prevention is always first. After that their aerobic base is hugely important as it underpins nearly every aspect. Recovery between phases, recovery between games, and to me forms a big part of 'work capacity' and how much training they can actually handle without regressing or succumbing to injury. After that I'd say speed, in terms of how much force can someone produce in a given amount of time. Improve that and they'll be a better athlete in general. Strength is a big part of all that, but not the only part. I had good success a few years ago when I started hammering the leg press, I give it a lot of credit for getting me my first 300 pull. If it was one or the other I'd stick with squats, but it depends why your squatting it in the first place - to get better at squatting or to help with performance in the sport? | |||
| » Rob's Powerlifting Journal (Go to post) | 12-07-2015 @ 23:13 | ||
| Gym BW: 106.5kg Squat Warm Ups 200kg x 1 @ 7 220kg x 1 @ 7.5 230kg x 1 @ 8 240kg x 1 @ 8.5 250kg x 1 @ 9.5 260kg x F @ 10.5 260kg x 1 @ 10 DOH Axle Rack Pull Warm Ups 110kg x 1 @ 7 140kg x 1 @ 8 150kg x 1 @ 9.5 150kg x 1 @ 9.5 150kg x 1 @ 9.5 150kg x 1 @ 9.5 150kg x 1 @ 10 Annoyed at the miss on 260 the first time, but happy I could come back and get it the second time. Not really sure what happened, hit the sticking point and just couldn't drive through it. Felt ok on my back though, the reverse band stuff has really helped with that. Over the last week I've done 260kg squat, 180kg bench and a 320 deadlift. Adds up to 760kg, obviously doing them all on the same day is another story. I'd be pleased with a 750kg total @ 105kg. Right now for 1st/2nd attempts I'm thinking squat 240/255, bench 170/177.5 and deadlift 290/310. I'll base my 3rds off how well my seconds go. | |||
| » Rob's Powerlifting Journal (Go to post) | 12-07-2015 @ 23:02 | ||
kirkynick said: So what's the thinking behind box squatting over squatting? I realise it may be position dependent and time of season dependent, but what would be a typical day / week for the players in regard to exercises/sets/reps/tonnage and frequency? Is leg strength emphasised above everything else? How about the ratio of pulling to pushing exercises? Biggest thing is that it helps a lot with keeping ROM consistent. Some guys maybe have back issues so range has to be limited, and some just tend to decrease their range as the weight goes up. The box takes care of that. The aim is to develop lower body strength, so it's picking the best method for that. We had good success with the box squat so we stuck with it. I know some teams that have access to a leg press may do that with some of their players, some only front squat. A lot of it is down to the coaches' preference, there's no 'right' way. Too many factors to say. We tended to work in 3 week waves, with the first week being higher volume/lower intensity (65~70%), 2nd week being medium volume/slightly higher intensity (~80-85%), and the 3rd week either a deload or a heavy week, so low volume/high intensity (3rm/2rm/1rm). Lower body was mainly box squat for forwards, maybe with a variation (band/chain/longer pause etc), same for upper body with variation on bench press (w/chain/floor press etc). Upper body pulling was trained with a bit more volume and lower intensity compared to upper body pressing. Not at all. It's important, I'd say more so for the forwards than the backs, but there are other qualities that are more important than strength in terms of improving a player's performance. | |||