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Old 02-08-2013, 02:40 PM   #24351
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^ also you might add that for low bar you need some shoulder and wrist flexibility
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Old 02-08-2013, 03:18 PM   #24352
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Old 02-08-2013, 04:12 PM   #24353
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Old 02-08-2013, 04:15 PM   #24354
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Can anyone give me some insight on this program I put together based off PHAT?
Not sure if this too much or too little because I never done any hypertrophy training
But what I did was kind of combine starting strength with hypertrophy and took out some of the exercises from PHAT that require machines that I do not have at the gym
Wanted to focus more on hypertrophy then just purely strength, but still looking to compete in powerlifting
Any changes, advice, or substations appreciated
8 reps instead of 5 for Bench because 5 reps never worked for me and I've been plateau'd for the longest time, but with higher reps I feel like I am progressing


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hypertrophy is more about ur rest time, reps anywhere from 7-12, always increasing weight each set , 45sec - 1 min break
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Old 02-08-2013, 04:21 PM   #24355
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alright after squatting both low and high bar for a bit, i have some very basic observations about the relative pros + cons of each

high bar
pro:
- can hit lower depth than low bar squat.
- biggest carryover to olympic lifts
- pretty easy on the back if performed correctly
- easier to utilize the stretch reflex or the "bounce"

cons:
- generally speaking you can squat less with high bar (don't see many 700+ lb squatters who high bar squat)
- requires you to maintain a super upright torso
- might be tough on your knees

low bar
pros:
- more weight can be lifted
- more hip drahv
- easier on the knees

cons:
- difficult to perform efficiently
- harder on the back, need a belt if you wanna go heavy
- cannot go truely atg

generally speaking if you consider yourself more a PLer id go with low bar, and oly lifters should always stick with high bar. if you are neither do whats easier
+1

there are indeed very few elite powerlifters that use high bar, because you can lift so much more with the smaller ROM. powerlifting is ALL about decreasing the ROM in the lift
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Old 02-08-2013, 04:28 PM   #24356
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^^
exactly
PL is all about finding loop holes in the rules and using technique to minimize ROM

I always thought that low bar was easier on the back tho
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Old 02-08-2013, 07:08 PM   #24357
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As an almost exclusive low bar squatter, my high bar squat is only about 20lbs less than my low bar squat. I think if you keep the same foot position the differences between low bar and high bar are minimal. I think the perception that there is a big difference between the two styles has a lot to do with stance width. A lot of people associate low bar with a wide stance. IMO stance width has a much greater effect on your squat than simply placing the bar an inch lower or higher.

Example of a really strong high bar squatter:
https://www.youtube.com/watch?v=DTF_4QRylDE
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Old 02-08-2013, 08:12 PM   #24358
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Old 02-08-2013, 08:37 PM   #24359
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Quote:
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As an almost exclusive low bar squatter, my high bar squat is only about 20lbs less than my low bar squat. I think if you keep the same foot position the differences between low bar and high bar are minimal. I think the perception that there is a big difference between the two styles has a lot to do with stance width. A lot of people associate low bar with a wide stance. IMO stance width has a much greater effect on your squat than simply placing the bar an inch lower or higher.

Example of a really strong high bar squatter:
https://www.youtube.com/watch?v=DTF_4QRylDE
damn thats beast. great example of a high bar powerlifting style squat with the stance and hip drahv

oly style: notice the difference - up right torso, greater depth etc
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Old 02-08-2013, 11:52 PM   #24360
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hey, been a while since i posted in this thread

took a 3 month break, started again 3 weeks ago

before: squat - 285lbs
bench - 205lbs
deadlift - 275lbs

current: squat - 225 lbs
bench - 150 lbs
deadlift - 225 lbs

currently doing the 5x5 for strength and size, hope to be a contributor in this thread again ! =)
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Old 02-09-2013, 02:26 PM   #24361
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When u guys do front squats (for the guys that do) do u place the bar as close to ur neck as you can? Or a little forward so the bars resting on the front part of ur shoulders?
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Old 02-09-2013, 02:32 PM   #24362
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When u guys do front squats (for the guys that do) do u place the bar as close to ur neck as you can? Or a little forward so the bars resting on the front part of ur shoulders?
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I try to place it as close to the neck as I can but the bar should be resting on the deltoids. I try to get my elbows as high up as I can or else the weight will just fall over.
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Old 02-09-2013, 04:32 PM   #24363
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I try to place it as close to the neck as I can but the bar should be resting on the deltoids. I try to get my elbows as high up as I can or else the weight will just fall over.
Same
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Old 02-09-2013, 05:43 PM   #24364
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Straps - not even once
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Old 02-09-2013, 06:05 PM   #24365
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never use em lol

nice lift sesh today too

close grip press : 210lbs with 5x5
military press : 150lbs with 5x5
weighted pullups : BW + 50lbs with 5x5
and for team bicep, some nice curls : 100lbs with 5x5

im loving how my lats are forming. will take pics once i get cut n shet
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Old 02-09-2013, 06:34 PM   #24366
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Well, Week 1 of Smolov is now history. Here are some of my thoughts.

It is definitely the craziest and the most intense program for squats out there. The volume is insane, BUT, I was able to put in a pull exercise after day 1 and 2, and a push exercise after day 3. Day 4 was today and I just decided to do nothing but squats, since it was 10x3. For those wondering if it is possible to do a good upper body workout while doing Smolov, I definitely think its doable. I actually managed to hit 365 (new PR) on bench yesterday (Day 3) despite being exhausted from squats. I DID not do anything (nor would I recommend doing anything) that involves putting extra pressure on the spine. I avoided OHP and heavy shrugs for that reason.

As far as how I feel after week 1, I squatted funny on one rep today and put a bit more pressure on my right quad then left, so now it feels a little tighter. I also have a history of bad sciatica pain due to two herniated disks (L4/L5) so I use a belt on all of my work sets. Having said this, my back is tight and I do feel some sciatic pain, but nothing so far that would stop me from continuing this program. What hurts the most is the area where I place my bar, lol. I have a bunch of bruises and a huge bump on one of the shoulders (I low-bar squat)...

I followed red_sir's advice and put my max at 380, or 25 pounds less then my actual max (405) and I am really glad I did. I have not missed a rep because of this. On to Week 2.
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Old 02-09-2013, 06:56 PM   #24367
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I did the same thing as you, on my 3x10 days i don't do any upper body exercises, just squats and some kind of conditioning work and im out. I also avoided exercises that would tax the low back so most of the back work came from machines and pull ups.

I didn't find the program all too difficult and too taxing. Most sets i would really only need to rest for 1-2min and im good to go, even on my 3x10 days. I think what really helped me was all the amount of GPP work i did ie. tire drags and finishers i do after every workout.

I did almost no BB bench work since i started smolov (intro+base cycle) and i was able to hit a 3 rep PR last night.
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Old 02-09-2013, 08:23 PM   #24368
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I did the same thing as you, on my 3x10 days i don't do any upper body exercises, just squats and some kind of conditioning work and im out. I also avoided exercises that would tax the low back so most of the back work came from machines and pull ups.

I didn't find the program all too difficult and too taxing. Most sets i would really only need to rest for 1-2min and im good to go, even on my 3x10 days. I think what really helped me was all the amount of GPP work i did ie. tire drags and finishers i do after every workout.

I did almost no BB bench work since i started smolov (intro+base cycle) and i was able to hit a 3 rep PR last night.
do you do your tire runs @ your gym?

Really want to do power sleds, but don't know where I could get ahold of one
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Old 02-09-2013, 08:33 PM   #24369
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yup my gym has a couple of tire and i just bring my sled rope and attach it to the tire. in the summer i bring my sled outside, i dont bring it to the gym cause its fairly heavy. i gave the dimension to my frd's dad and he welded the pieces together.
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Old 02-09-2013, 09:13 PM   #24370
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yup my gym has a couple of tire and i just bring my sled rope and attach it to the tire. in the summer i bring my sled outside, i dont bring it to the gym cause its fairly heavy. i gave the dimension to my frd's dad and he welded the pieces together.
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Old 02-09-2013, 09:15 PM   #24371
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Finished the last workout of smolov base today. Man, every set was a grind. I used about 15lbs less than my 1rm but these 3 weeks have still been a struggle. First time I did the program I used like 35lbs less than my true 1rm. Workouts were challenging but relatively easy. Saw big gains that way. Not too sure what kind of gains I will see this time around. My confidence is not very high right now lol. Oh well, I'm just happy to get through it. Now it's time to put my squat on maintenance and get my bench up...
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Old 02-09-2013, 09:22 PM   #24372
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good luck tomorrow instant
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Old 02-10-2013, 01:50 AM   #24373
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^ don't forget jc95 too
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Old 02-10-2013, 02:38 AM   #24374
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yup my gym has a couple of tire and i just bring my sled rope and attach it to the tire. in the summer i bring my sled outside, i dont bring it to the gym cause its fairly heavy. i gave the dimension to my frd's dad and he welded the pieces together.
You have too many toys in your locker bro.
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Old 02-10-2013, 08:59 AM   #24375
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Instant and JC good luck!
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