STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

[mplsdunk]

I squat feet pointed out and about shoulder width. *** to grass lifestyle. I'll put a vid up sometime. I ditched a belt it was ******* with my depth. Once I hit 315 I'll throw up a vid.

Most people squat right at my gym though. Only one dude I can think of quarter squats and takes his shirt off and carries it in his mouth between sets.

 

[mplsdunk]

What's everyone's back day looking like? Sets and reps and movements. I think I need to tweak my pull day.

Dl, I need a new rep scheme though since I keep tiring myself out before I get to the big weight.

I'm thinking warm up 10x135 5x185 3x315 3x375 3x385. 5x5 takes me way too long and destroys the last half of my dl.

Then I do some sort of row. Barbell or db.

Then finish with pull ups.

That way you got a pull from the floor, pull from horizontal and a pull from over head. You could switch pull ups with Lat pull downs too.

 

[jjs07]

^Why don't u do heavy singles once you get past 315 on your warm up? Seems like you're wasting energy due to too much volume.

 

[awwsome]

^^^

I never do a lot of warm up sets for DL just for that reason.


I go 135x5, 225x5, 315x3, 365x1 405x1 and so on, that's for my PR days at least.

 

[ahat]

^i do the same thing for DL, squats and bench. My warm up sets r 5x135 then 5x225 then go to the weight im doing

Yesterday squats i did

5x135
5x225

5x275
5x285 x2
5x295 x2

 

[mplsdunk]

^Why don't u do heavy singles once you get past 315 on your warm up? Seems like you're wasting energy due to too much volume.

That's exactly what I'm doing. It's like I know I can lift more but I'm just gassed. Tried for 405 got it off the ground and failed.

So singles are just as good for building strength?

 

[mplsdunk]

^i do the same thing for DL, squats and bench. My warm up sets r 5x135 then 5x225 then go to the weight im doing

Yesterday squats i did

5x135
5x225

5x275
5x285 x2
5x295 x2

That's damn near identical for my squat except I stop and 285 as of now for two sets.

Dl and bench is where I need to slow down on volume. Squat is my strongest lift.

 

[krispacinla]

^i do the same thing for DL, squats and bench. My warm up sets r 5x135 then 5x225 then go to the weight im doing

Yesterday squats i did

5x135
5x225

5x275
5x285 x2
5x295 x2

DAMMM ALL OF THIS IN ONE SESSION?? #BEASTMODE

 

[getback]

Speaking of warm-ups, do you fellas warm up every movement or every muscle group?

For example: on a back day, do you only warm up on your first exercise (BB or DB row) or do you warm up on every exercise (i.e warm up set on BB or DB row, warm up set on pull ups, warm up set on cable rows, etc).

 

[mplsdunk]

You start with your heaviest lift so back day I start with dl and only warm up in dl. Right to working weight on everything else that day.

 

[Grine]

The new method I follow

Warm-up

2x5 - empty bar

1x5 - usually 50%

1x3

1x2

Working sets

5x5 (Medium Day)

1x5 (Heave Day)

Depending on the load..The working set may change

 

[awwsome]

You start with your heaviest lift so back day I start with dl and only warm up in dl. Right to working weight on everything else that day.

Yup, always do the biggest lift first.

 

[jkitty]

Guess I'm an outlier...I usually hit another lift before I do my big 3, I need to be thoroughly warmed up for them.

 

[ahat]

I only hit warm ups on the big 3. The only one i start with first is bench. I do bench and DL on the same days so i do bench first then DL as my last exercise then hit the bike.

 

[awwsome]

I always feel stronger after I DL.

 

[ahat]

DAMMM ALL OF THIS IN ONE SESSION?? #BEASTMODE

I dont do a lot of lifts each day. For example yesterday was shoulders and legs, i did 6 total (3 shoulders and 3 legs). I try not to lift for more than 45min then do my cardio and abs.

 

[ahat]

I always feel stronger after I DL.

Same. I just feel like i have to do bench first cuz if i do it after some other chest workouts i feel gassed and dont have a good lift. Plus i like to finish with DL so i leave feeling good about myself

 

[calibeebee]

What's everyone's back day looking like? Sets and reps and movements. I think I need to tweak my pull day.

Pull ups 5x12

DL 5x10 at 225

Barbell bent row 5x12 at 80

Lat pull downs 5x12 at 130

Seated row 5x12 at 130

Then usually some form of plyometric push-up variation. Currently doing sets of: taking 4 seconds to go down, pausing at the bottom and holding for ten seconds, then exploding back up to starting position for 1 rep. It's not mainly for back but I treat it as a cool down. Followed by hitting the heavy bag for about 5 mins.

 

[m boiz]

I'm gonna put money on Durden saying foot position on squat isn't determined by ones anatomy.

I always teach people to act like they are going to jump straight up and point there toes out slightly and adjust from there. It is going to be harder to hit depth the wider you go unless you just have super mobility in the hips.

I like slightly outside of the shoulders myself.

 

[mplsdunk]

I used to just sit in the Asian squat position on my heels. I swear that's how I got so comfortable going deep. I squat exactly like that just with some weight on my shoulders.

 

[Grine]

I'm gonna put money on Durden saying foot position on squat isn't determined by ones anatomy.

I always teach people to act like they are going to jump straight up and point there toes out slightly and adjust from there. It is going to be harder to hit depth the wider you go unless you just have super mobility in the hips.

I like slightly outside of the shoulders myself.

I said that

 

[ahat]

I used to just sit in the Asian squat position on my heels. I swear that's how I got so comfortable going deep. I squat exactly like that just with some weight on my shoulders.

Lol i see koreans always smoking their cigarettes in a squat position. Trips me out. I asked this older korean dude that worked at the corner store in my neighborhood whats up with that he said its like a tough guy or bad *** look

 

[m boiz]

I said that

You shut your mouth when you're taking to me

 

[Grine]

You shut your mouth when you're taking to me

Oly squat > PL squat

 

[Barbados Slim]

 

 Originally Posted by MPLSdunk  

I used to just sit in the Asian squat position on my heels. 

 I swear that's how I got so comfortable going deep. I squat exactly like that just with some weight on my shoulders.

Lol i see koreans always smoking their cigarettes in a squat position. Trips me out. I asked this older korean dude that worked at the corner store in my neighborhood whats up with that he said its like a tough guy or bad *** look

Someone in here coined the term third world squat 

. I'm trying to get to that level, but the struggle is real when you're 6'2" and all legs and poor flexibility