^ also you might add that for low bar you need some shoulder and wrist flexibility

Thanks.
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been hitting the track HARD.

MY HIP FLEXOOOOORSSSS

HIIIIIIIIIIIIIIIIIIIT

hypertrophy is more about ur rest time, reps anywhere from 7-12, always increasing weight each set , 45sec - 1 min break

+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

^^
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

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

beast ^^^

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

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 ! =)

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.

Same
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Straps - not even once
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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

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.

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

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 need to hook me up with one man :fullofwin:

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...

good luck tomorrow instant
Wish I could be there brah
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^ don't forget jc95 too

You have too many toys in your locker bro.

Instant and JC good luck!
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