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View Full Version : Finally a 4pps squat!



Detard
08-12-2008, 08:35 AM
I finally hit 405 last night. I squatted 376 at a meet about 2 months ago, then I did 395 two weeks ago, took it light last week, and blasted 4 plates last night. It feels really good to add another plate to the bar. Here was my session from last night

Squat day 1

DMB= doubled mini bands
DMM= doubled monster mini bands

Squats - Parallel - box to gauge depth
135x5
*add suit - straps down*
225x3
315x1
*straps up*
375x1
405x1 +10lb PR!!!

Seated GM's
225x5
*change to standing*
225x3

Stiff leg romanian deads
225x5
225+DMB x 5
225+DMB+DMM x 5

Squats - wide stance - deep
225x10

Calf raises and abs to finish



I got some videos too. Here is the squat:

Squat - 405x1
mUEnNFkUfVA

And here are the deads:


Stiff leg romanian deads - 225+bands x 5 ------------------------------can anyone give me some tips on form?
3D4I_4FCR84

I'd love to get some tips/advice on anything. My goal of 500 @ 220bw is coming more and more of a reality.

ZenMonkey
08-12-2008, 08:49 AM
congrats on 4pps. 4pps look awesome on a rack

BigTallOx
08-12-2008, 08:49 AM
Good job.

Szust
08-12-2008, 08:56 AM
Great job Detard.

jbrin0tk
08-12-2008, 09:58 AM
Nice work, Detard!

Jonah
08-12-2008, 10:33 AM
Nice job

smokinHawk
08-12-2008, 10:46 AM
good job
what suite do you have?
how much do you think you are getting out of it?

Detard
08-12-2008, 11:00 AM
Thanks alot guys!

Smokinhawk - It is a size 50 Metal v-type squatter. It is very loose as I can get into it myself in less than a minute. I havent tested my raw squat max in about 5 months, but my previous best was 365. I think i'm probably only getting 30lbs out of it.

drew
08-12-2008, 11:28 AM
Great work man. Make sure to force your knees out hard the whole time!

BFGUITAR
08-12-2008, 11:53 AM
Haha gj!! Im still at 315, my knee isn't very forgiving. I just bought straps so that should help a bit. Onwards!

Lones Green
08-12-2008, 01:10 PM
good job buddy!

Gable
08-12-2008, 01:12 PM
Congrats man!

smokinHawk
08-12-2008, 01:30 PM
Thanks alot guys!

Smokinhawk - It is a size 50 Metal v-type squatter. It is very loose as I can get into it myself in less than a minute. I havent tested my raw squat max in about 5 months, but my previous best was 365. I think i'm probably only getting 30lbs out of it.

i would say thats real loose then.
i have a titan dual quad (single ply) and i am getting 100lbs out of it with just two sessions.
it takes a little time getting in it with the slippers, and is hard to get it deep as i am about 1" from parallel yet. but the only hard part is going down, up is the easy part.

if i were you id get that thing tightened up, if your trying to learn gear.

Detard
08-12-2008, 02:25 PM
Thanks guys

Ryan - Heal up that knee bro!

Smokinhawk - Yes it is very loose. I made the mistake of buying a size 46 originally, then I ordered a size 50 that will give me some support now, but will be a perfect fit at 220lbs (my goal weight). I plan on growing into it. I agree, sitting back into the suit is very scary and takes time to learn. Are you working to box heights at all? Any suggestions about how to get it tighter (other than gaining weight which is what i am doing :p)

Sidior
08-12-2008, 02:28 PM
4pps is a great milestone. Nice work.

Lones Green
08-12-2008, 03:43 PM
Thanks guys

Ryan - Heal up that knee bro!

Smokinhawk - Yes it is very loose. I made the mistake of buying a size 46 originally, then I ordered a size 50 that will give me some support now, but will be a perfect fit at 220lbs (my goal weight). I plan on growing into it. I agree, sitting back into the suit is very scary and takes time to learn. Are you working to box heights at all? Any suggestions about how to get it tighter (other than gaining weight which is what i am doing :p)

wear more clothes under it. try a sweatshirt, that way you can put the hood up and look like a guy from animal pak. HAHA

just make sure you don't wear it out TOO bad by the time you get to 220.

CrazyK
08-12-2008, 03:45 PM
Good job. 4pps is just when the bar will start bending a little bit, looks badass.

joey54
08-12-2008, 04:02 PM
smoked that weight.

smokinHawk
08-13-2008, 06:16 AM
Thanks guys

Ryan - Heal up that knee bro!

Smokinhawk - Yes it is very loose. I made the mistake of buying a size 46 originally, then I ordered a size 50 that will give me some support now, but will be a perfect fit at 220lbs (my goal weight). I plan on growing into it. I agree, sitting back into the suit is very scary and takes time to learn. Are you working to box heights at all? Any suggestions about how to get it tighter (other than gaining weight which is what i am doing :p)

getting it tightened is pretty easy, all they do is sew the seam more a little bit further out.
your what 185 now 220 is 35lbs away so id estimate it would take you 6months to a year if you want to add it leanly. by that time you might be wanting another suite

i havent done any box work with it yet, and havent done box squats only a couple of times liek 12 years ago. though i dont doubt that they might help me n my gear.

id either get it tightened up or buy another one if you can afford it.

Ben Moore
08-13-2008, 06:33 AM
Nice job man!!!

Fuzzy
08-13-2008, 07:34 AM
Took ya long enough :p

Awesome stuff dude

borracho
08-13-2008, 07:36 AM
Congrats dude...I cant wait to hit the same

Detard
08-13-2008, 10:15 AM
getting it tightened is pretty easy, all they do is sew the seam more a little bit further out.
your what 185 now 220 is 35lbs away so id estimate it would take you 6months to a year if you want to add it leanly. by that time you might be wanting another suite

i havent done any box work with it yet, and havent done box squats only a couple of times liek 12 years ago. though i dont doubt that they might help me n my gear.

id either get it tightened up or buy another one if you can afford it.

My aunt is a seamstress and makes costumes for theatre plays like lion king and such, so i'm sure she would be able to tighten it up with some heavy duty thread. I plan on hitting 200 by mid september (4 weeks or so), then slowely making my way up to 220. I'm sure i'll be wanting to get into some better gear next year so your probably right.


Nice job man!!!


Took ya long enough :p

Awesome stuff dude


Congrats dude...I cant wait to hit the same

Thanks alot guys:hello:

smokinHawk
08-13-2008, 10:31 AM
My aunt is a seamstress and makes costumes for theatre plays like lion king and such, so i'm sure she would be able to tighten it up with some heavy duty thread. I plan on hitting 200 by mid september (4 weeks or so), then slowely making my way up to 220. I'm sure i'll be wanting to get into some better gear next year so your probably right.
Thanks alot guys:hello:

15lbs in 4 weeks (assuming your 185 like you sig says):omg:
dang your gonna be a fatty.
i still feel fat from my jump of 167-177 in about 2 months, trying to maintain now to slowely lean out or get my strength to catch up with my weight, as i gain about 2% more body fat.
good luck

Bohizzle
08-13-2008, 10:33 AM
Nice squat!

My advice for the RDLs would be to slow it down a bit, and make sure ur back is arched hard and tight, only go down as far as before u start to lose ur arch. Often times this could be as high as just below ur knees, depending on ur flexibility. And stick ur ass out farther to get the hams more involved.

Andrew

deeder
08-13-2008, 10:54 AM
Nice work Detard!

To give you an idea of how loose that thing actually is.... My weight floats right around 220lbs and I am currently wearing a size 48. I have a 47 sitting in my closet to use as I prep for my next meet.

Rusty
08-13-2008, 10:55 AM
Nice work Dan. When the hell are you coming down to the Anvil?

mike42506
08-13-2008, 12:32 PM
nice

perksy
08-13-2008, 08:59 PM
Nice work mate.

Detard
08-13-2008, 09:10 PM
Thanks again everyone!


Nice work Detard!

To give you an idea of how loose that thing actually is.... My weight floats right around 220lbs and I am currently wearing a size 48. I have a 47 sitting in my closet to use as I prep for my next meet.

Yes, your right, the size 50 is too big, but it does give me a *little* support in my hips and in the hole. Is your 48 stretched out?


Nice work Dan. When the hell are you coming down to the Anvil?

Thanks.

What days are you training next week? Maybe i'll take a trip down there sometime next week if i'm not working.

deeder
08-13-2008, 11:15 PM
Thanks again everyone!



Yes, your right, the size 50 is too big, but it does give me a *little* support in my hips and in the hole. Is your 48 stretched out?



Thanks.

What days are you training next week? Maybe i'll take a trip down there sometime next week if i'm not working.

I don't think it is too stretched out. I have only had it on a half a dozen times...

The 47 is brand new and I'll be wearing it for my next meet... Whenever I actually pick a meet...

emjlr3
08-14-2008, 07:13 AM
i think your gonig too low on the deads, you about an inch or two from a full deadlift, using nothing but your back

roots
08-15-2008, 12:42 AM
nice lift dude. Whats your 5RM?