Once More. From The Top.

[Gary Gibson]

Except the back angle shouldn't change out of the bottom of a properly performed LBBS. If someone over-emphasizes the hip drive, this can happen (I used to do it), but if the back angle remains constant, the bar wouldn't stop on the way up.

People with short backs will turn lbbs into good mornings. I was worried that posting here again would open this can of worms since this is the low bar site.

[Gary Gibson]

Just enough time to get in a stretched out escalating volume routine that lands on Saturdays...

285x3x6...6/21
295x4x6...6/28
305x5x6...7/05
315x6x6...7/12
335x5x5...7/19
355x4x4...7/26
375x3x3...8/02
395x2x2...8/09

8/16 meet
175 kg/385 lbs
185 kg/407 lbs
190 kg/418 lbs

May be fever dreams, but it gives me a plan that allows recovery and just maybe will have me high bar squatting more in competition than I was able to at 15 lbs heavier with low bar.

Similar plan for bench on Wednesday. Db rows after bench. Staying away from deadlift a for a while. May use sumo for the meet because it's just a smarter, safer way to pull max weight.

[Gary Gibson]

2014-06-21
AM
Bench Press, touch and go
45x15
95x10
135x5
165x3
180x5x3

Dumbbell Row 100x6x4

PM
Back Squat, high bar, higher heels
45x15x2
135x6
(Wraps)
225x3
285x2
(Wraps+belt)
325x1
350x0
285x3x5

Russian Curl to 60° x3x4

Stuffed my way up to 161 lbs with lots of good food and GOMAD. Just coming in and adding 10 lbs to max single each session no longer works. Need volume and food.

Bench went well. No max attempts. Just small jumps and decent volume. Need to start taping plates to the 100-pound dbs at this gym for rows.

Subbing in the Russian Curl for pulls. I heard that Russian sports folk say that one's genetic potential for sprinting speed will be reached when a full one of these can be done strictly. These activate the hamstrings like nothing else!

I would be lying if I said I wasn't considering calling out Comrade Smolov for mid-July peaking and adding a quick 50 lbs to my max I am successfully experimenting with various liniments to keep my knees in good health. About to up the ante with DMSO and Absorbine (for horses), both of which I've used extensively in the past. May be able to pull off another death-defying peak...

...except that my new job drains the hell out of me. Not sure how I could manage a Smolov frequency.

Or maybe I need to harden the fuck up and do everything I can to hit my meet goals.

(Thinking more about it. Smarter to stay weekly and just try to hit those escalating volume goals with small weight increases. 315x6x6 before tapering.)

[medwards]

Gary, I think you're a high-bar squatting heretic, but I enjoy your posts and want to see your progress. So, don't abandon us again.

[Gary Gibson]

Gary, I think you're a high-bar squatting heretic, but I enjoy your posts and want to see your progress. So, don't abandon us again.

Ha! Thanks.

One thing I will stick by. PLing belts are not "cheating"; they force your legs and abs to work HARDER. My legs are still crying from the extra weight I was able to use without form degradation.

Just ordered Inzer Champion suit last night for hip protection and more overload training.

Just eight weeks till the meet. Gotta get 3 sessions per two weeks and get to where I can squat 365 for multiple triples with just a belt and light wraps. Need to make 10 lb jumps for top work sets for another few sessions.

Weighing 161-162 now.

[Gary Gibson]

2014-06-24
Bench Press, touch and go
45x11x2
95x6
135x4
165x2
185x5x3

Back Squat, high bar, higher heels
45x12x2
135x6
(Wraps)
225x4
275x2
315x1
(Wraps + belt)
295x3
305x3
315x3,3,2,1

Dumbbell Row 100x7x3

Russian Curl to ~60* 3x3

Knees felt perfect today. They heal up after two or three days. As long as I use wraps and liniment.

I had oodles of energy and decided to take advantage of that and my relatively short work day (only 10 hours). Hit my bench goal by getting five of three with five more pounds.

Had it in mind to work up to at least one squat triple with 315. That would be up 30 lbs from the triples last session. Got two triples at 315 after triples with 295 and 305.

I don't feel 30 lbs stronger, however. 315 beltless felt hard. But I got the belted volume with higher weight. No new one rep maxes for now, but getting stronger with the volume. Aiming for that 365 triple.

Still got ups, too. Able to get the top of my head higher than the top of the pulley machine. I like to do some standing verticals next to it every third session or so.

Weighing 162 tonight.

[Gary Gibson]

http://muscleandbrawn.com/strong-str...tural-lifters/

Cool articles on raw, natural strength standards.

[Gary Gibson]

2014-06-28
Back Squat, high bar, high heel
45x15
135x6
225x3
275x2
315x1
(Wraps + belt)
340x1
295x3
310x3
325x1

Bench Press, touch and go
45x12
105x6
135x4
165x3
185x2
195x1
205x1
215x1
195x3x4

Deadlift, sumo, no heel
315x2
365x1
405x1
(Belt)
425x1
435xfail

Stalled hard on squats and that makes me sad. But at least I have a very good idea of how much wraps and belt "add" to my naked squat: 25 lbs. I get a monstrous 8% boost. These Titan Titaniums are falling apart, however, and I wrap them loose enough that I can wear them for almost 10 minutes.

My knees were feeling so good that I simply forgot to wrap them till after I did the 315. Anyway, the belt lets me do 5% more and old! loose wraps add 2-3%. Good to know. At least I got that little bit of knowledge from this bust of a squat session.

Bench was awesome. 10-lb gain since last attempted 1RM. Triples w 195 got easier w each set. Increasing ease within the same session with a weight that feels hard is always a good thing. Was hoping to have that happen with squats, but I think I am finally going to have to relent and decrease frequency to Saturday only.

The meet is only seven Saturdays away though. I have to hope that 7 days of rest will let me get 10-lb/session increases again.

Tried out sumo today. First time in over a year...at least! My sumo and conventional have always been very close with sumo just ahead by 10 or 15 lbs. I was sure I was going w sumo for the meet. But I may do conventional for the same reason I'm doing medium/narrow stance high bar squats: to register numbers in the harder, "truer" versions of the lift.

I was completely wiped out after pulls. I'm looking forward to a week of rest before I have to squat again. I may bench on Tuesday or Wednesday since bench still responds to twice weekly sessions.

Weighing 161 all the time. I have room for four more pounds. I will need them to get my squat into the 400 range and my pull around 500. Reality is settling in and my comeback gains are slowing drastically. I'll just try to get the calories in and keep fighting for the strength.

[Gary Gibson]

My Inzer Champion suit and True Black wraps arrived today! I am in love with the wraps. They are strong and springy. I didn't get the suit all the way on, but got it on enough to feel it support my hips.

I was briefly up to 167 lbs a couple days ago. I'm 161 tonight.

Here are my meet results in the 75-kg class:

163 lbs: 347 / 209 / 440
165 lbs: 369 / 231 / 440 (474)

Right now...
161 lbs: 340 / 215 / 425 ... High bar and wraps, touch and go

So I am exactly on track to be at least as strong at the same bodyweights. But my squat is the harder, more upright version this time around. Getting 400 sq and 500 DL may be a bit too ambitious while in this class. But I'm going to try.

I have four pounds of room to get another 60 lbs on my squat and 75 lbs on my deadlift. I see Comrade Smolov smirking in the corner.

[stuffedsuperdud]

Hey Gary, did you ever find out exactly what was wrong with your knees? I cringe every time you talk about draining them yourself after squats, and throwing liniments at them feels good but I'm not sure that actually does anything for joint health....I guess you have more experience than I do in this sort of thing though...