Contest: Squat for dumbbells

[lint]

Got some extra gear sitting around taking up space in my garage, so I thought I would do a giveaway instead of selling it. I have 2 spin lock db handles with spring clips and some standard plates (2x25, 2x10, 16x7.5, 4x5, 4x2.5) 220lbs worth. Enough for a pair of 60lb'ers with the 7.5s alone.

The challenge: Squats. The only criteria is hip crease below kneecap. Post a side view vid of yourself squatting 225x5 or front squat 185x5. That gets 1 entry into the draw. 8 reps for 2, 10 reps for 3, 15 reps for 5, 20+ for 10. Random draw will be made from all qualifying entries.

Close date: Oct 22, 2010

* Smith machine squats are NOT squats *

[liquidboi69]

What kind of gear is allowed. Just belt? No belt? No knee sleeves?

[wintonyk]

ass to grass here we go. May as well get a few entries in.

[lint]

hmmm I never thought about gear. I'd say a belt is fine. no idea what knee sleeves actually do

[max_boost]

Whoa no one is gonna jump in on this?

I'm going to attempt this tonight. I know I can get 3 reps for sure but don't know about the last 2 :rofl:

[Zigo]

I dont like filming myself in the gym :( I'd do it though :(.. Might still.

[max_boost]

What if no one enters and I make an attempt but don't get the full 5 reps? Do I still win? :rofl:

[lint]

Originally posted by max_boost
What if no one enters and I make an attempt but don't get the full 5 reps? Do I still win? :rofl:

I guess I'd have to enter the draw too.

Thought there'd be more interest considering everyone one on beyond squats 300. 225 ain't nothin' but a peanut!

[max_boost]

WTF you can't win your own contest. LOL:rofl:

[lint]

Originally posted by max_boost
WTF you can't win your own contest. LOL:rofl:

you can't enter if you can't hit 225x5. compromise

[max_boost]

We'll find out in about 6 hours. :rofl:

[C_Dave45]

I was going to enter, but I can't use the standard plates and I've already got dumbbells up to 105 lb's...got any spare oly plates you can give? :)

[Little Dragon]

Originally posted by lint


Thought there'd be more interest considering everyone one on beyond squats 300. 225 ain't nothin' but a peanut!

Everyone?
I can only squat 180 :(

[1-Bar]

I can hit 225lbs.....maybe, lol. I haven't done it in a long time, 185lbs I can do regular.

Go Sam!!!

[max_boost]

I still have until tomorrow right? I might wait. Not making excuses, well, kind of but my legs are sore from doing dead lifts the other day hahaha

[1-Bar]

psshhhh.....deads are for warm up! Good luck...I might post tomorrow. Might be awkward using the work gym and taping myself :nut:

[Darkane]

I thought there'd be more interest too.

I have an old video - but I wasn't planning on entering.

Does anyone know how to flip an Iphone video 90 degrees?

[KRyn]

I will get a video in tomorrow most likely! Woo free iron!

[wintonyk]

blackberry plus a buddy filming:

back squat:
F6xC1fpNGbg

Front Squat: ( I do realize the last one form broke and I think the second one i rounded my back a bit)

Msg4YSDUJf8

Reading > me

I didn't read about the number of reps for entries. Some reason i just had 5 in my head. So 7 reps of back squat at 225 and 5 reps of front squat at 225

[Darkane]

Fuck, KRyn will win anyway :)

[lint]

you missed the criteria as well: hip crease below knee cap

[wintonyk]

touche, force of habit to go parallel. Back to the gym tomorrow haha

[lint]

sorry but there is no way those were parallel

[kutt3r]

Originally posted by lint
sorry but there is no way those were parallel

They were not parallel, but better than 80% of the squatters at most gyms
:D

Your hips need work, your knees are flailing all over the place. Heavy abs would helps some too.

:thumbsup: for posting

[lint]

to reiterate, the video MUST CLEARLY SHOW that the crease of the hip is below the top of the knee cap for a rep to count.

[KRyn]

Originally posted by Darkane
Fuck, KRyn will win anyway :)

Woowoo!


Originally posted by lint


I guess I'd have to enter the draw too.

Thought there'd be more interest considering everyone one on beyond squats 300. 225 ain't nothin' but a peanut!


What happens if I squat 300lbs raw ATG?

[Travel_Dude]

What if I double it? ;)

[1-Bar]

600lbs or 2 reps of 300lbs :confused:

[lint]

nothing. this isnt make you own contest. and 300 raw doesn't impress me

[max_boost]

Originally posted by lint
you missed the criteria as well: hip crease below knee cap

You mean like her?

:love: :love: :love:

7IkyiekPIrg

[max_boost]

Originally posted by lint
you missed the criteria as well: hip crease below knee cap

Would this be sufficient? :rofl:

CM7lA78zn8g

[lint]

Originally posted by max_boost
Would this be sufficient? :rofl:

CM7lA78zn8g

I'd give you all except the first rep. But you need to:
a) add 20 lbs to that bar
or
b) move that bar to the front

[digi355]

Can I enter with box squats?

[lint]

sure, but the bottom position has to have your hip crease below your knee cap for the reps to count

[max_boost]

I say we extend the contest given all the sudden interest lol

[max_boost]

I also say we alter the rules where it's 1.5X your body weight. I still have to do 225 since I weigh 150 but for you guys who weigh 200, 225, is peanuts. hahaha:devil:

[lint]

when you give the prize, you can make up the rules

[max_boost]

THAT'S NOT FAIR!

How about a free ginger beef for extending and or altering the rules? :drool: :rofl:

[lint]

nope, a week is enough to film yourself doing 5 reps.

But since I'm feeling generous, I'll throw out a bonus prize. I've got an odd 45lb oly plate sitting around. Goes to the first person who posts a vid squatting 3 plates (315lbs) for 5 reps. Same criteria as above.

[Travel_Dude]

Originally posted by 1-Bar
600lbs or 2 reps of 300lbs :confused:
Math fail. Double 225 is 450. 5 times :)

[liquidboi69]

fuuuu me and some other Beyond members were fucking around and one of us did 315 x 15 but we didn't record it. But we got the 225s. Saw the message too late.

Here is Mr. Kryn

My4XvEbSmV8


Here is me

svR9icem8rA
First set

R28NOtpAXyo

XCGysPVDAzc
Second set


There's a guy who shares my Beyond account with me. I'm not sure if you want to consider this entry but here it is.

GIPlt7M_NM0

[bigbadboss101]

:thumbsup: Good job. Funny too :-)

[Modelexis]

^^ Impressive stuff, what you all of you squat as a max weight?

and lol @ the bball player trying to do squats with poor form and too much weight.

[liquidboi69]

I squat 400ish, Kryn probably squats 400ish. Two other guys in our crew squat 500 and 600 (to the depth specified)

I wish we had a DL comp, squat is me and Kryn's worst lift.

On a side note, I think if Oz- and kutt3r did this comp they would blow everyone away.

[max_boost]

:eek: :eek: :eek:

RESPECT!!!

[kutt3r]

Originally posted by liquidboi69
I squat 400ish, Kryn probably squats 400ish. Two other guys in our crew squat 500 and 600 (to the depth specified)

I wish we had a DL comp, squat is me and Kryn's worst lift.

On a side note, I think if Oz- and kutt3r did this comp they would blow everyone away.

LOL, not me... I need 450 on my back to get parallel :D

I am an old, fat, inflexible bastard :)

Nice squatting guys!
:thumbsup:

[lint]

so since all three of you hit 20 and there's no bonus for 30, it's a 3 way draw. I just had my son draw a name and drum roll....

... he picked KRyn's name out of the hat. congrats, I will be in touch with contact info and when you can pick up.

[liquidboi69]

Thanks Lint!

[bigbadboss101]

What gym is that?

[yeller]

^ good old u of c gym

[bigbadboss101]

^sweet Avatar.

[lint]

wow the UoC gym sure has changed since I was there. no platforms, no bumpers and 2 squat racks back then

[lint]

wow the UoC gym sure has changed since I was there. no platforms, no bumpers and 2 squat racks back then

[dandia89]

Originally posted by lint
wow the UoC gym sure has changed since I was there. no platforms, no bumpers and 2 squat racks back then
they just added the platforms and a rack last week.

[Oz-]

Originally posted by liquidboi69
I squat 400ish, Kryn probably squats 400ish. Two other guys in our crew squat 500 and 600 (to the depth specified)

I wish we had a DL comp, squat is me and Kryn's worst lift.

On a side note, I think if Oz- and kutt3r did this comp they would blow everyone away.

As kutt3r noted for himself, I am also old, out of shape and injured. Rehabbing and working with some bobsledders right now. Trying to get my mobility back after some injuries.

Great job by the 3 of you. I noticed the brown guy squatting beside Pete, was using those fairy foam things on the bar....haha

[KRyn]

Haha my last rep was more of a good morning than a squat. I think I could have managed a few more reps but at that point they would have been 30% leg and 70% lower back. Thanks for putting on this competition lint!

Good work to everyone who entered and keep on training guys! Maybe we can have a beyond.ca power lift meet some day and go for beers after!

[C_Dave45]

Nice vid's guys. (I have to give the best form to LB on those squats) Hey Kryn and LB...what is your 1RM for your bench, respectively. I'm curious to know.

After a good, almost 15 years from lifting I got back into it last January. back in '95 my squat was 365 and a 255 bench, 315 DL. After barely being able to bench a single plate this past January, (and at 5'9"/215 lbs I was ripe for a heart attack) I'm back up to a 255 bench. I just started squats again this month and am up to 225 for reps. I'm "sorta" happy with my results (not bad for a 47 yr old, beer drinker) but I'd like to get rid of the fat. (I'm now at 190 lbs) But for the life of me, I can't seem to hit the 3 plate bench, like I've always wanted. I've leaned out my daily diet, but just can't lower that 25% BF, or break through the 2 1/2-plate bench. Any suggestions? My work-out routine is all heavy lifts with 30 minutes of cardio.

[KRyn]

Originally posted by C_Dave45
Nice vid's guys. (I have to give the best form to LB on those squats) Hey Kryn and LB...what is your 1RM for your bench, respectively. I'm curious to know.

After a good, almost 15 years from lifting I got back into it last January. back in '95 my squat was 365 and a 255 bench, 315 DL. After barely being able to bench a single plate this past January, (and at 5'9"/215 lbs I was ripe for a heart attack) I'm back up to a 255 bench. I just started squats again this month and am up to 225 for reps. I'm "sorta" happy with my results (not bad for a 47 yr old, beer drinker) but I'd like to get rid of the fat. (I'm now at 190 lbs) But for the life of me, I can't seem to hit the 3 plate bench, like I've always wanted. I've leaned out my daily diet, but just can't lower that 25% BF, or break through the 2 1/2-plate bench. Any suggestions? My work-out routine is all heavy lifts with 30 minutes of cardio.

Hey Dave, yah LB has really good form. I have only recently gotten into power lifting and taking my training seriously. Before meeting up with LB I never really squatted. I was a bench, back and arms only kind of guy haha. He is currently running our power lifting group so he will be able to give you lots of suggestions for breaking through your plateaus. Specifically what rep ranges do you tend to work in and how often do you change your program? Previously I bounce benched 315 for 2 reps. Now that I am benching correctly (with a pause) I should be good for around 300lbs (probably less). Unfortunately my shoulder is currently injured so I am not benching at all. LB has savage bench he can probably bench 320lbs or so raw and maybe 340-360lbs in a shirt on a really good day.

[msommers]

How much do you guys weigh right now? Curious in terms of X * bodyweight how it works out.

[liquidboi69]

I weigh 188lb at the moment (which is the most I've ever weighed.) I'm normally around 185 as I actually need to be 181 for competition.

As Kryn said, the pause (motionless on chest) bench takes alot out of your 1RM. So it's hard to say what I can do. I also bench with a huge arch so it's also hard to say how much I can bench without doing that.

With the federation I'm in (IPF,) your head/feet/ass can not move. You also can't have any downward motion in any lift, and all lifts have to be locked out completely at the start/end. So you may have different 1RM based on different standards (especially since I arch so much.)

In terms of diet...I actually don't really diet (yes I am kind of ashamed to admit that.) I do diet pre-competition to get down to 181...but other than that I just make sure I eat 1g of protein/lb of BW.

In terms of routine...I found that what's way more important than any program is intensity/drive and FORM. As the coach, I preach form more than anything...and if your form is not up to par, you don't do the routine I make anyways. As for the routine, it's basically a 3-4month periodized (mostly linear) program which is specifically meant to peak around meet time.

It consists of a main exercise (BP, SQ, DL), and in terms of volume it's around 4x9, 7x5, or 10x3 Then 2 assistance exercises like floor press/board pressing/lat...and then 2 circuits relating to the lift. The %'s are basically made so that in each block, you will never miss unless it's the 4th week. And if you don't miss in the fourth week and it looks easy...you do extra sets on the main exercise. We had to work up to this work capacity and it's not fun.

[KRyn]

Originally posted by msommers
How much do you guys weigh right now? Curious in terms of X * bodyweight how it works out.


I have lost weight recently as my calorie intake has been low and I have been participating in some cardio (not out of my own free will). About 6-8 weeks ago I was 203lbs. I am now down to about 195-198lbs which works out well as I compete in the 198lb weight class and I don't want to have to cut weight.

[digi355]

Props to the guys that hit 20. I almost passed out at 15, I thought I might be able to push for 16-17, but it wasn't going to get me anymore entries and it wasn't worth shitting on my friend's floor...

And now I find out I entered 2 days too late.. Damn.

JgiYlAFSbeY

[C_Dave45]

Digi...you could probably rip off a couple more plates if you just had better music! ;) lol.

I finally figured out a rig for my iphone and tripod. (btw, this whole video thing is a great idea. Gives you a better idea of how good or poor your form is).

Yeah, props to the big lifters. and bear in mind, I'm an old fart and just started squats again two sessions ago:
Also, you guys have nice gyms...mine's a piece o' shit, lots of rust lol.

MZdLbvGW1U0

Also just for kicks; my bench routine:

warm up
E8x2YlwpAyk

and trying to rep out with 255

ir5f_H83huE

[KRyn]

My first suggestion Dave is that you stop benching like a body builder and start benching like a power lifter. Not only will this help you bench more it will protect your shoulders. Also remeber you need to touch your chest (although I am sure you already know this). I would say get a flatter pair of shoes to squat in like some Chuck Taylors. Over all though everything looks good and for an old fart you can move some weight.
:p

vUcjOIZc80c

[C_Dave45]

Originally posted by KRyn
My first suggestion Dave is that you stop benching like a body builder and start benching like a power lifter. Not only will this help you bench more it will protect your shoulders. Also remeber you need to touch your chest (although I am sure you already know this). I would say get a flatter pair of shoes to squat in like some Chuck Taylors. Over all though everything looks good and for an old fart you can move some weight.
:p

Thanks for that advice!! That video explains it well. Didn't know about the improper shoulder placement. I knew about touching my chest..(I sometimes refrain from that, as I tend to "bounce" off the chest, cheating a bit). When I last worked out back in the mid 90's, I buggered up my shoulder doing benches. That's probably why.

Thanks.

Just shows you what training with someone who knows their shit will do for you. I miss training with partners.

[dandia89]

i think i spoke to one of you guys at the u of c gym about getting some info on the powerlifting club you guys have going on. just wondering if you are taking people in, because i'm always at u of c and i'd enjoy to actually get some strength :D

[digi355]

Originally posted by C_Dave45
Digi...you could probably rip off a couple more plates if you just had better music! ;) lol.



Funny you should say that, we had Sirius on while I was in the throes of warming up. That was supposed to be my first set of 3 @ 225 but when I hit 3, I decided to just keep going. After we finished my buddy said, “nice work, too bad there’s such a faggy song playing in the background”. I didn’t have the go in me to hit it again, 15 and a gay song it was.

[msommers]

Kyrn I got a question regarding that video you posted. On his decline he is very slow and controlled and on the up, he is very explosive. What is the reasoning or benefit for this?

[liquidboi69]

It's not really a powerlifting club, it's more like a private group of friends that help each other. ATM it's invite only, and it DEFINITELY takes someone who is mentally strong to be part of the group (as Kryn will let you know.) Hazing/proving yourself is regular, and getting yelled at is regular. You have to prove yourself to be a contributing member of the team, or you get kicked out. You have to prove that you can actually learn/aren't an idiot, and you have to do what you're told and not complain or talk.

So ya, for those reasons we selectively have made it invite only as people come join...realize they're not up to it...and quit. We have become tired of those people. As a matter of fact, a new guy just joined that I may kick out because he does not listen well. I made Kryn miss his birthday dinner to come train because you can't miss a workout. If there's openings I will definitely let you know dandia, but if you were to try out; know that we take it seriously like it's a job/bootcamp (despite the humor in the videos.)

[lint]

@Dave couple of things. ditch the jeans when you lift. point you toes out more, this will help your knees track out and make way for your body to drop down between your legs. your heels lift up in a few of your reps, so you have some flexibility to work on

[bigbadboss101]

Good video. Three things I learned:

- Elbows in. I have been doing it way wrong. My elbows are straight out. No wonder I feel it in my shoulders when doing bench.

- The lower back is actually arched. Again I try to keep the back on the bench. Dooh.

- When spotting, the over/under grip.

Nice to learn from people who are experienced.

[C_Dave45]

Originally posted by lint
@Dave couple of things. ditch the jeans when you lift. point you toes out more, this will help your knees track out and make way for your body to drop down between your legs. your heels lift up in a few of your reps, so you have some flexibility to work on

Oh yeah, the jeans, lol, I wasn't doing a workout. I do have proper gear. I just did those vids quick, while I was cleaning the garage.
The jeans made me lose my balance, hence the heel lift. But I wasn't aware of my feet positioning, thanks. I'll try pointing my toes out more. I'll try that on my next leg day.

[KRyn]

Originally posted by msommers
Kyrn I got a question regarding that video you posted. On his decline he is very slow and controlled and on the up, he is very explosive. What is the reasoning or benefit for this?

I am sure LB can do a better job of explaining this but I will try and tell you what it boils down. First if you let a max bench press down really quickly it would crush you! You need to stay tight and have control the entire way down. In a competition you don't actually get to start your lift until the judge sees that the bar is stable and motionless on your chest. This means the bar cannot wiggle, move or sink into your chest. So you want to bring it to your chest as quickly as possible but very controlled. Once you have your command to press you want to explode with everything you have and drive the bar through. All competitive power lifters will have some sort of speed work in their routine for the bench press. Speed also transfers to the use of a bench shirt. I hope that helps I am sure LB will chime in or any of the other experienced lifters that have posted in this thread.

[liquidboi69]

For bench, it basically just keeps tension on the muscles and reduces the role of stretch reflex. Some people just bomb it down and are explosive off the chest due to stretch reflex.

This is really counter productive to developing true strength, as you're really just exploiting your stretch reflex and doing a half bench after it runs out. If you are controlled and load your muscles with tension, you will also have better form.

Another reason for the slow descent is the long competition pause that Kryn was talking about (motionless/can not sink).

It's almost impossible to suddenly pause a 1RM if you are loose/just let the bar free fall with little muscle tension. You just really need to stay contracted to pause like this. So basically, it develops strength better, helps with the competition pause, and it's also a bit safer for the shoulders.

[msommers]

Cool thanks guys. I figured the slow on the negative was so you didn't crush your sternum, interesting point about the positive. I'm guessing this style (slow/explosive) would be beneficial for everything else...military press, squats, deadlifts etc?

That video was good, I think I'm doing it the wrong way partially. I definitely try to get my scapula on the bench and keep the rest of me tight.

I'm really keen on getting my form down well but the fact I go to the gym tues/thurs at the UofC for 7am really dampers anyone experienced coming with me lol. If one of you guys have time on the weekend and wouldn't mind giving me pointers, I'd be really appreciative.

[KRyn]

Originally posted by msommers
Cool thanks guys. I figured the slow on the negative was so you didn't crush your sternum, interesting point about the positive. I'm guessing this style (slow/explosive) would be beneficial for everything else...military press, squats, deadlifts etc?

That video was good, I think I'm doing it the wrong way partially. I definitely try to get my scapula on the bench and keep the rest of me tight.

I'm really keen on getting my form down well but the fact I go to the gym tues/thurs at the UofC for 7am really dampers anyone experienced coming with me lol. If one of you guys have time on the weekend and wouldn't mind giving me pointers, I'd be really appreciative.

Send me a PM with your phone number in it and I will give you a text at the end of this week (damn mid terms) and we can meet up at the UofC this weekend if that works for you. Maybe LB will come down to!

Cheers

[dandia89]

let me know if you guys get something setup, i'd definitely be down since im always at u of c

[msommers]

I'd say PM Kryn your number and he can coordinate what time works best. I'm good whenever.

[Darkane]

I just wanted to touch on the Explosive concentric of a lift as well.

Lowered under control is key for staying tight. Exploding on the concentric is a must because it recruits more muscle tissue.

The more explosive you lift - USING CORRECT FORM - the more Fast twitch muscle fibers you recruit from the lift.

You 'teach' your nervous system to recruit these fibers, and the fast twitch fibers have the most potential to grow and get stronger. There are also medium twitch fibers which you can coax to become fast acting through explosive lifting.

Think of Sprinters vs Distance runners. The sprinters are all jacked, muscular and Explosive. Compared to distance running, skinny-fat, low muscularity.

I always laugh at people 'toning' or training for endurance :rofl:

If it's sport specific, yes more power to you.. If you're trying to get lean, build muscle - move some heavy Iron as hard as you can!

Excellent vids guys! :thumbsup:

[troyl]

KRyn, noticed you use knee sleeves do they just provide additional support for your knees on the way down? I hurt my knee this week from squating not sure what I did. I have my toes pointed out so my knees can track outwards, but I still managed to do something to it. What do you guys use as a reference knees over toes on the way down?

[liquidboi69]

We just make sure the knee tracks in the same line as the toe. Another thing we look for is that our knees don't go overly too far forward. We also make sure that knees don't buckle in. Also, squatting to depth helps.

Sleeves provide warmth for the joints. Warm joints help with safety (cold anything is more prone to injury.) I would say that knee sleeves aren't the fix to knee pain. It's form. However, it wouldn't hurt to wear them if you're in the process of correcting your form, or for heavy sets (which shouldn't be done if you're correcting your form.)

[troyl]

Thanks! Do you guys squat and deadlift on the same day?

[msommers]

Originally posted by troyl
KRyn, noticed you use knee sleeves do they just provide additional support for your knees on the way down? I hurt my knee this week from squating not sure what I did. I have my toes pointed out so my knees can track outwards, but I still managed to do something to it. What do you guys use as a reference knees over toes on the way down?

I was actually in a knee pain study at the UofC running clinic (PFPS) before I started my program which encompasses squats every work out. We had to do self-weight squats as part of our routine. Right away she told me that you do not want your knees to go past your toes.

Squat and deadlift on the same day is perfectly fine. I have to do it every other workout!

[max_boost]

From what I know about squats, to get to depth your knees will go forward past your toes slightly and that's OK (maybe it's me? short and chubby legs with no flexibility? :rofl: )The key is to shove your knees and don't let them buckle in. You'll feel the stretch in your abductors.

To give you an idea, just do a body weight squat, in the bottom position, take your elbows and push your knee outwards. That's the stretch in your abductors, you'll notice you break parallel too. No half ass squats. :D

I'll try to find a picture explaining the above.

:D

http://stronglifts.com/wp-content/uploads/squat-stretch.jpg

As usual, refer to www.stronglifts.com

http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/

[troyl]

^thanks Maxboost I will try that. Maybe because I am tall (6'5'') with tight hams I was leaning to far forward putting strain on my knees? I try to avoid this always by keeping my chest up but :dunno:


Originally posted by msommers


Squat and deadlift on the same day is perfectly fine. I have to do it every other workout!

Thats what I have been doing as well. Back squats and sumo deads. Then rest my lower body for a day and do deadlifts then front squats.

[Darkane]

Originally posted by troyl
^thanks Maxboost I will try that. Maybe because I am tall (6'5'') with tight hams I was leaning to far forward putting strain on my knees? I try to avoid this always by keeping my chest up but :dunno:



Thats what I have been doing as well. Back squats and sumo deads. Then rest my lower body for a day and do deadlifts then front squats.

I got some knee issues too, dating back like 14 years ago from Bantam football. Played all through high school and one year after that. Didn't do myself any favours lol.

Regardless, strong glutes are SO important.

Make sure to activate your glutes before every squat and lower body workout.

Just google Glute activation routine and you'll find lots.

[KRyn]

http://www.ustream.tv/channel/cpu-powerlfting-tv

Here is a stream for a live CPU event going on in Edmonton.