400lbs squat

[Franco]

Finally broke the 400lbs mark squat today for 3 reps wearing only a belt weighing around 210lbs
Just felt like sharing that is all :thumbsup:

[tyciol]

Sweet, that's a back squat right? Um, when you say only a belt do you mean like no squat suit or knee wraps?

What width stance do you use and where do your toes point and how far down does the barbell rest on your traps/scaps?

[Meex]

cool. . .congrats!

what's that in metrics?
or, stones?
:XXjester:
`~/

[ojgsxr6]

whats really crazy is that you found a belt weighing 210lbs

[Franco]

cool. . .congrats!

what's that in metrics?
or, stones?
:XXjester:
`~/

Metrics its about 180kg, but managed 190kg for 4 recently thats about 418lbs...

Havent trained MMA for around 8 months and am hoping to start back up again soon, wondering if my strength gains are going to cross over well if at all

Also its high bar squat bellow parraell, no suit or knee wraps, bar rests on my traps, fairly wide stance with toes pointing out

[Franco]

whats really crazy is that you found a belt weighing 210lbs

cheeky fucker :happy:

i'm 5"10 aswell so 210lbs is alot of weight for my height, according to my doctors "charts" im clinically obese :D

I don't know if theres a very big strength training following on here, but would be good to hear what other people are doing, routine wise and PB in lifting.

Currently following Jim wendlers 5/3/1 routine after doing stronglifts for around 6 months

[Kintanon]

My current numbers are Benchpress: 190lbs, Squat: 195lbs, Deadlift:240lbs, OHP: 110lbs. I cheaped out on my squats and DL for about 3 months to target my Bench and OHP because at one point in time by Bench max was 145 and my squats were around 300. Having not actually worked squats in years I neglected them and am now pissed at myself for it. I'm now on 5/3/1 and enjoying it immensely. This was acutally my deadlift day of my first week.

There are a couple of serious lifting guys on here, Emevas, TheRuss, and a few others that are all WAY more knowledgable than I am. But Stronglifts and Westside are two pretty highly recommended programs and I think 5/3/1 is also becoming pretty highly recommended. I'll add that my strength gains have carried over very nicely to JiuJitsu, so I don't think they'll hurt your MMA game at all.

[ojgsxr6]

I jst started stronglifts 5x5 about 5months ago, I'm 5'6" 226lbs, squat 275, BP 225, OHP 135, DL 275, barbell row 155, I'm fat and weak, plus no cardio. So I'm a dissapointment on many levels

[Emevas]

cheeky fucker :happy:

i'm 5"10 aswell so 210lbs is alot of weight for my height, according to my doctors "charts" im clinically obese :D

I don't know if theres a very big strength training following on here, but would be good to hear what other people are doing, routine wise and PB in lifting.

Currently following Jim wendlers 5/3/1 routine after doing stronglifts for around 6 months

I'm presently training a program based off Pavel's 3-5, but with a work capacity set thrown in at the end of each movement. My squat progressing follows a 3 steps forward, 2 steps back approach, where I set a PR, go back 10lbs, train for 3 days to set a 5lb PR, go back 10lbs, etc. My movement selection is as follows

Day A
Safety squat bar squats 3x5
Bench press 3x5
Weighted chins 3x5

Day B
Safety squat bar squats 3x5
Strict press 3x5
DB rows 3x5

With a work capacity set following.

Been on a fat loss diet, so I've gone from 207 to 190 at 5'9 while training this way. Have no idea why my present PRs are, but at my heaviest, I hit a 475 squat, 365 bench, and 540 deadlift.

[Travis17]

Starting Strength is probably a better workout to do than Stronglifts now for beginners. Last I checked, they removed Dips from Stronglifts in favor of doing push ups to failure. They also replaced a couple other lifting exercises with bodyweight exercises. You just do 3 sets to failure. It looks like shit, but it's better than doing nothing.

Congrats on the squat mark btw.

[Emevas]

Starting Strength is probably a better workout to do than Stronglifts now for beginners. Last I checked, they removed Dips from Stronglifts in favor of doing push ups to failure. They also replaced a couple other lifting exercises with bodyweight exercises. You just do 3 sets to failure. It looks like shit, but it's better than doing nothing.

Congrats on the squat mark btw.

Actually, the new version of SL has no bodyweight work, but I felt the version with push-ups was WAY superior than with dips for a beginner, as it has a much better chance of building up work capacity and hypertrophy for a weak beginner.

[Franco]

The routine I followed had Push ups, alternating pull/chins and inverted row...
When I first started lifting I could barley do a single dip on a good day, last week I managed 30xBW and could probably of pushed a few more.

My bench is terrible and my weakest point, i have a problem with my right shoulder and the general opinion in the gym is a weak rotator cuff so ive been doing Joe Defrancos rotator cuff warm up, its some where on youtube and ill see if it helps matters at all, any advice from people on here is also welcomed.

Also since stopping stronglifts i switch from regular deadlift to sumo and that alone has allowed me to add more weight and taken away strain from my lower back

PBs are

OHP = 165lbs x 4
Bench = 264lbs x 1
Deadlift = 363lbs x 1
Squat = 418lbs x 4

[Kintanon]

Deadlift is pretty low compared to your squats, you have back trouble or something going on there? I had a similar imbalance for a while due to forearm/grip problems.

[Franco]

Deadlift is pretty low compared to your squats, you have back trouble or something going on there? I had a similar imbalance for a while due to forearm/grip problems.

I just never took the deadlift seriously thoughout stronglifts, rarely added weight to the bar, it wont take long for me to up the numbers on that though.

One of the problems i had was when i started out I was weak so after squatting 5x5 my lower back was tight as hell making deadlifting difficult, now i have a seperate day for deadlifts that shouldnt be a problem, infact my lower back back is never sore/tight after squats anymore im assuming this is because they have become accustomed to the workload as my form is good.

My grip strength is also pretty poor so I have to use wraps

[Franco]

Managed 440lbs today for 3 reps, have a video but im not sure how to upload it on here... Pretty proud of my self, I managed to upload it to facebook but every one just seems to ask if I shit my self lol


Also got a 385lbs deadlift on monday so thats coming along nicely, my grip strength is awful though specially with a thick bar.

I really need to work on that