Squat 305 x 5 @ 190# bodyweight (video)
McCloud33
Posts: 959 Member
First video I've tried to do. I know it's not the best angle, I'll have to try and get a better one next time, and you can't even see the weight on the bar, but yes, it is 305# LOL. I was psyched to do over 300 for reps and just wanted to share.
https://www.youtube.com/watch?v=KRJNQ44HI9I0
Replies
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Awesome job man! I'm still working to break 300 once, reps @ 305 is legit! Great work!0
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nice my friend!!! I'm angling for 250- hoping I can start repping 2 plates myself- right now it's only 2-3 reps at this point.
Congrats- that's a big goal!!! 3 plates coming up!0 -
Awesome job man! I'm still working to break 300 once, reps @ 305 is legit! Great work!
Thanks! You'll get there. I'm ALL lower body so I can squat a lot, but my bench press is relatively weak in comparison...did 205x5 on that this morning. Can't wait to get to two plates there.nice my friend!!! I'm angling for 250- hoping I can start repping 2 plates myself- right now it's only 2-3 reps at this point.
Congrats- that's a big goal!!! 3 plates coming up!
@JoRocka you'll get there too! As hard as you work, it'll happen. Hoping to hit 3 plates either this week or next. I'll have to take a better video when I do
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Slow and steady grind that's for sure. I'm not expecting much this season at this point considering I'm training for a half. The goal through October is to just not lose ALL my strength. And to fix my squat- I have some mechanical things that are going to cause real issues if they keep up at the rate I'm going. So doing some rehab and some "lighter" work (I say lighter- I'm still hitting 200- my PT isn't happy but whatever) rehab- squat- run- lather rinse repeat!0
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Slow and steady grind that's for sure. I'm not expecting much this season at this point considering I'm training for a half. The goal through October is to just not lose ALL my strength. And to fix my squat- I have some mechanical things that are going to cause real issues if they keep up at the rate I'm going. So doing some rehab and some "lighter" work (I say lighter- I'm still hitting 200- my PT isn't happy but whatever) rehab- squat- run- lather rinse repeat!
I was running most of the spring (up until about mid-june) and cutting the BW down. Got up to a half distance at < 8min/mi pace and actually won a 5k I ran. Now I'm bulking up again and just trying to get my lifts back up to where they were before I started cutting and tweaked my back. I moved and haven't found a training partner yet, which is fine for everything but the benchpress...I just need a spotter to really push, so I feel like I'm holding myself back a rep or two on every set, and don't even want to attempt a 1RM on it
Oh well, such is life.
Good luck on the half and the rehab.0 -
Nice!
I've got a ways to go before hitting 300lb.
Envious of how close you get your hands on the bar. I've got to work on shoulder mobility too.0 -
piperdown44 wrote: »Nice!
I've got a ways to go before hitting 300lb.
Envious of how close you get your hands on the bar. I've got to work on shoulder mobility too.
Thanks @piperdown44...on that note, I know it's not the best angle for the video, but any comments on form (good OR bad) would be greatly appreciated.0 -
Nice job! Reaching an additional century mark or an added plate goes a long way to that feeling of progress.First video I've tried to do. I know it's not the best angle, I'll have to try and get a better one next time, and you can't even see the weight on the bar, but yes, it is 305# LOL. I was psyched to do over 300 for reps and just wanted to share.And to fix my squat- I have some mechanical things that are going to cause real issues if they keep up at the rate I'm going.
Oh you too? After this week off I will head back into the gym next week to re-tool my squat too. I've got some ideas in mind to address my mechanical issues, hopefully I won't have to deload too much to get back up to speed.0 -
piperdown44 wrote: »Nice!
I've got a ways to go before hitting 300lb.
Envious of how close you get your hands on the bar. I've got to work on shoulder mobility too.
Thanks @piperdown44...on that note, I know it's not the best angle for the video, but any comments on form (good OR bad) would be greatly appreciated.
Can't see the lower body too much, but you might be tracking the knees inward a bit. As I said it's hard to tell. A good shot from the back would help.
As far as upper body, looks like you have solid tightness and keep it maintained throughout the lift.
One gent on another forum finally got around to filming his squats from the back. What an eye opener! Due to shoulder injuries he couldn't get his hands equal so he thought he was lined up in the middle of the bar when in reality he was off by several inches! The bar was dipping down on the right side by as much as 6 inches lower which was causing some issues with his right hip.
After he discovered what was wrong he dropped the weight, made sure the bar was centered (said it felt weird!) and proceeded to work back up and beyond where he was at before.
Keep on squatting!
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thanks @piperdown44 ...it wouldn't surprise me if my knees were tracking in a bit. I've had the problem before and dropped weight down to correct it. Probably still not as good as it could be, but better than it was. I'll definitely try and get a few more videos this week.0
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DAMN! that's awesome! I was so excited to rep 175#x3 yesterday lol! you're literally at twice what I can do lol. beast mode!0
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thanks @piperdown44 ...it wouldn't surprise me if my knees were tracking in a bit. I've had the problem before and dropped weight down to correct it. Probably still not as good as it could be, but better than it was. I'll definitely try and get a few more videos this week.
No problem.
I'm on a forum with a bunch of powerlifters. One guy just squatted 600lbs at 48yrs old, another posted up a vid of him doing paused squats with 385, yada, yada, yada. Some serious heavy lifters, most over 35 or mid 40's and still going strong.
Anyway, they helped a load with my squat form and I see it as a way of paying it forward. I still get feedback from them when attempting heavier weights just to make sure I'm not missing anything.
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piperdown44 wrote: »thanks @piperdown44 ...it wouldn't surprise me if my knees were tracking in a bit. I've had the problem before and dropped weight down to correct it. Probably still not as good as it could be, but better than it was. I'll definitely try and get a few more videos this week.
No problem.
I'm on a forum with a bunch of powerlifters. One guy just squatted 600lbs at 48yrs old, another posted up a vid of him doing paused squats with 385, yada, yada, yada. Some serious heavy lifters, most over 35 or mid 40's and still going strong.
Anyway, they helped a load with my squat form and I see it as a way of paying it forward. I still get feedback from them when attempting heavier weights just to make sure I'm not missing anything.
Wow! Gives me hope. I only started lifting about a year ago at age 32. I hit all my PRs back in December 2014 at 192 body weight and then cut until may and have been bulking and lifting again for the last 3 months. Only now getting back up to where I was in December of last year though and almost at the same body weight, so a lot of good the cut did LOL. I say that, but I can still see my top 4 abs in good lighting now at 190 and I don't remember being able to see any in December at 192, so I must be doing something right.
I just want to be able to bench 2 plates for reps, squat 3 plates for reps and dead 4 plates for reps...that's the goal at least. Squat is by far the closest there. It's by strongest lift of the three.0 -
nakedraygun wrote: »
Nice job! Reaching an additional century mark or an added plate goes a long way to that feeling of progress.First video I've tried to do. I know it's not the best angle, I'll have to try and get a better one next time, and you can't even see the weight on the bar, but yes, it is 305# LOL. I was psyched to do over 300 for reps and just wanted to share.And to fix my squat- I have some mechanical things that are going to cause real issues if they keep up at the rate I'm going.
Oh you too? After this week off I will head back into the gym next week to re-tool my squat too. I've got some ideas in mind to address my mechanical issues, hopefully I won't have to deload too much to get back up to speed.
@nakedraygun
yeppers- I have a serious shift at the bottom as I am headed into the hole- my right hip shifts right- and stops- allowing my left hip to keep going- it looks like it gets about 2 more inches of depth on the one side. not good at all.
So I'm thinking it's a muscular issue as well as skelatal. I'm seeing a PT and a chiro (Same facility- all in house- supposed to be sports oriented stuff)- so we are working on glute strength- and core activation- I'm constantly stuck in hyperextension and I have limited dorsal flexion- it's good ENOUGH- but it's obviously a limiting factor and instability for me.
Baby steps- not stopping - but trying to dial that ish back in so it's going to get me stronger with less injury or less risk of injury.0 -
Yeah I caught that on YouTube this morning @JoRocka . It did look like you had some buckling around your hips and lower back pushing through, depth aside.nakedraygun wrote: »
Nice job! Reaching an additional century mark or an added plate goes a long way to that feeling of progress.First video I've tried to do. I know it's not the best angle, I'll have to try and get a better one next time, and you can't even see the weight on the bar, but yes, it is 305# LOL. I was psyched to do over 300 for reps and just wanted to share.And to fix my squat- I have some mechanical things that are going to cause real issues if they keep up at the rate I'm going.
Oh you too? After this week off I will head back into the gym next week to re-tool my squat too. I've got some ideas in mind to address my mechanical issues, hopefully I won't have to deload too much to get back up to speed.
@nakedraygun
yeppers- I have a serious shift at the bottom as I am headed into the hole- my right hip shifts right- and stops- allowing my left hip to keep going- it looks like it gets about 2 more inches of depth on the one side. not good at all.
So I'm thinking it's a muscular issue as well as skelatal. I'm seeing a PT and a chiro (Same facility- all in house- supposed to be sports oriented stuff)- so we are working on glute strength- and core activation- I'm constantly stuck in hyperextension and I have limited dorsal flexion- it's good ENOUGH- but it's obviously a limiting factor and instability for me.
Baby steps- not stopping - but trying to dial that ish back in so it's going to get me stronger with less injury or less risk of injury.
I thought I read somewhere you running Sheilko? Perhaps it could be too much and too soon and not enough raw strength?0 -
piperdown44 wrote: »thanks @piperdown44 ...it wouldn't surprise me if my knees were tracking in a bit. I've had the problem before and dropped weight down to correct it. Probably still not as good as it could be, but better than it was. I'll definitely try and get a few more videos this week.
No problem.
I'm on a forum with a bunch of powerlifters. One guy just squatted 600lbs at 48yrs old, another posted up a vid of him doing paused squats with 385, yada, yada, yada. Some serious heavy lifters, most over 35 or mid 40's and still going strong.
Anyway, they helped a load with my squat form and I see it as a way of paying it forward. I still get feedback from them when attempting heavier weights just to make sure I'm not missing anything.
Wow! Gives me hope. I only started lifting about a year ago at age 32. I hit all my PRs back in December 2014 at 192 body weight and then cut until may and have been bulking and lifting again for the last 3 months. Only now getting back up to where I was in December of last year though and almost at the same body weight, so a lot of good the cut did LOL. I say that, but I can still see my top 4 abs in good lighting now at 190 and I don't remember being able to see any in December at 192, so I must be doing something right.
I just want to be able to bench 2 plates for reps, squat 3 plates for reps and dead 4 plates for reps...that's the goal at least. Squat is by far the closest there. It's by strongest lift of the three.
Sounds like you're on the right track.
I'm on a cut right now. Figure I'll be in the mid 180's in another 6 weeks. Then bulk again. Each time strength comes back and the body comp looks a little better. Still have a ways to go but I'm in it for the long haul.
Sounds kind of silly but I'm shooting for over 300 (265lbs currently) on bench this year, hope to hit 3 plates (285lbs in May) on squats and take my DL up to (335lbs May) 4 plates too. (*yes, I am a former bench monkey and would firmly and thoroughly kick my younger self for skipping leg day).
I restarted lifting two years ago after a 10 year hiatus (started back up at 43). Started with SL5x5 and the 45lb bar. Checked ego at the door and just kept plugging away until I got form right. Sometimes reset to move forward.
Onward and upward!
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nakedraygun wrote: »
Yeah I caught that on YouTube this morning @JoRocka . It did look like you had some buckling around your hips and lower back pushing through, depth aside.nakedraygun wrote: »
Nice job! Reaching an additional century mark or an added plate goes a long way to that feeling of progress.First video I've tried to do. I know it's not the best angle, I'll have to try and get a better one next time, and you can't even see the weight on the bar, but yes, it is 305# LOL. I was psyched to do over 300 for reps and just wanted to share.And to fix my squat- I have some mechanical things that are going to cause real issues if they keep up at the rate I'm going.
Oh you too? After this week off I will head back into the gym next week to re-tool my squat too. I've got some ideas in mind to address my mechanical issues, hopefully I won't have to deload too much to get back up to speed.
@nakedraygun
yeppers- I have a serious shift at the bottom as I am headed into the hole- my right hip shifts right- and stops- allowing my left hip to keep going- it looks like it gets about 2 more inches of depth on the one side. not good at all.
So I'm thinking it's a muscular issue as well as skelatal. I'm seeing a PT and a chiro (Same facility- all in house- supposed to be sports oriented stuff)- so we are working on glute strength- and core activation- I'm constantly stuck in hyperextension and I have limited dorsal flexion- it's good ENOUGH- but it's obviously a limiting factor and instability for me.
Baby steps- not stopping - but trying to dial that ish back in so it's going to get me stronger with less injury or less risk of injury.
I thought I read somewhere you running Sheilko? Perhaps it could be too much and too soon and not enough raw strength?
I'm done running it at this point- I finished on July 24- this was my 2nd rotation of the program (all three of them).
I've never had this problem- and I've been squatting since I was in college- like 2004-2005.
I definitely get unstable through the low back up high on heavy weights- again hyper exentsion and poor bracing. The difference between belted and unbelted is substantial. I work as hard as I can numbers wise up till I'm unstable then drag the belt out (meaning I don't drag my belt out the second I step the bar)- I can manage about a 80% of my squat without the belt and then after that I get really shakey.
So- lots of work to do- I think i need to brace/breath better. And then work on my actual mechanical deficits. pronanting in the ankles- the dorsal flexion. So work to be done.
I'm switched to training for a half and I've switched to a 2 x a week lifting program to just try to dial in the squat and hopefully not lose strength.0 -
Very nice!0
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Thanks @Iron_Miss_Canada you're pretty impressive yourself.0
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Thanks @Iron_Miss_Canada you're pretty impressive yourself.
Aww thanks! But I'm a bencher these days who barely squats. But properly rehabbing is more important than ego lifting so I stick with my little baby weights for squats while I rehab.0 -
So here's hopefully a better angle. A few different weights here from 185 to 275 to 315.
Welcome any critiques @Iron_Miss_Canada @JoRocka @piperdown44 @nakedraygun or whomever else would like.
Thanks all.0 -
185 looked tight. Looks like you have a bit of inward tracking of the knees on the heavier weight, especially at 315. Nothing that more squats at a lighter weight and more reps won't cure. Might try turning the feet out a bit more, (not much, a little angle makes a large difference) so it helps keep the knees pressed outward.
Have you tried widening your stance at all? Maybe just an inch or two? Only curious as I squat just a bit wider.
On the weight lifting site I'm a member of this guy has a good example of a great squat form IMO. Guy's a beast!
https://www.youtube.com/watch?v=g0IG30xfaTI 0 -
You look pretty good @McCloud33. The only thing that I can see (and this is a problem I have too when I get to three plates) that it looks like your "good morninging" the barbell up a slight bit on three plates. A wider stance may help/may not.0
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thanks guys. So are you doing anything to correct the "good morninging" problem @nakedraygun ?0
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Yes, building my base strength up -- deloading some -- and experimenting with my stance. Also I needed to do this because I need to focus my squats to WPC standards.thanks guys. So are you doing anything to correct the "good morninging" problem @nakedraygun ?
Got back on program last night and these tweaks helped. Repped out 290x9 and 320x3 with nice form. I've added in Rehband knee sleeves now and I like those quite a bit. Seem to make me more stable.0 -
nice- I'll follow up tonight if I have time (super busy this week) I can't watch at work though- the youtube is blocked.0
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Overall looks pretty strong. One thing that jumps out at me is that you seem to lose a bit of tightness in your mid back after the first rep. Your knees do definitely cave in a bit - I'd personally train with a small band above your knees.0
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Did you see that on all weights, or just as it gets heavier0
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Comparing all three and watching multiple times it appears to me (IMO) just issues at the heavier weight. But, that's what my powerlifting friends have told me over and over: "you don't see issues at lower weight, just at ones that really challenge you".Did you see that on all weights, or just as it gets heavier
Even though you can handle the heavier weight maybe a slight reduction and emphasis on form. Westside, although I don't completely agree with everything Louie Simmons says (such as super wide stance), has good info on working on powering through weaknesses. Box squats to address depth and keeping knees out, BB routines for upper back to improve strength in upper back.
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Did you see that on all weights, or just as it gets heavier
It's definitely more prevelant at the higher weights. But near max attempts bring out the form issues that you can address training at lower weights. One of the best training cycles I did for smoothing out my form was a slow tempo one. Painfully brutal - my programmer apologized for it but it worked wonders.
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https://www.youtube.com/watch?v=HtLeX_pRsi4
https://www.youtube.com/watch?v=0zdWgUv5uAo
https://www.youtube.com/watch?v=vLbrlJr9ZQ4This discussion has been closed.
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