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Thread: Keep squatting 100kg for 3 - 6 months

  1. #1
    Fluidic Kimbo's Avatar
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    Question Keep squatting 100kg for 3 - 6 months

    The first time I squatted 100 kg (220 lbs) was 2 years and 3 months ago, I know this because I checked the date on the videos on my phone. Back then I wasn't running (i.e. jogging) a lot.

    When lockdown hit, I kept myself sane by running 10km four days a week (i.e. 40km per week), however I wasn't doing any weightlifting other than press-up's and chin-up's.

    So then when lockdown ended at the end of July and I could do benchpress, deadlift and squat again, I reduced my running to 5km four times per week (i.e. 20km per week). These past two weeks I've reduced it to 15km per week.

    Last weekend I really surprised myself when I squatted 100kg, and I wasn't even wearing a belt. Squatting 100kg takes a little bit of a toll on my body, I can really feel it in my back, my hips and my legs the next day (mostly in my back). You can also hear my scream from a block or two away.

    Two years ago when I first squatted 100kg, I did my usual strategy of increasing the weight each week, so I think my heaviest squat PB is something like 102.5 kg.

    Being able to squat 100kg right now is a big deal for me because I'm currently running 5km three times a week, I'm currently aerobically fit. And I want to keep it like this -- I want to be simultaneously able to run and to squat heavy.

    Two Sunday's in a row now I have squatted 100kg. So I've decided to set myself a goal:
    Every Sunday for the next 6 months, I will squat 100kg.

    I won't increase the weight for the next six months, instead my aim is that it will become easier and easier each week for me to squat 100kg. Then after 6 months I might set new goals.

    I haven't done a proper AAS cycle in about 3 or 4 years, other than short spurts of Clen and Var.

    What AAS cycle would you run if you were me right now? I want to remain aerobically fit and able to run, but also I want to be able to squat heavy.

    I've gotten good results in the past from running Tren A 150mg EOD. I'm not saying that I'll never run that again, but I would definitely closely monitor my cholesterol and liver values (and I'd come off everything right away if values were off by too much).

    I was thinking it might be good to run something like Tren A 100mg EOD + Var 50mg + low dose of Winnie. I would save Clen for PCT to try get an anti-catabolic effect from it. PCT would be 4 weeks Clomid+Nova.

    I always run T at a very minimal dose for all my cycles (e.g. 80 mg/wk), as well as two or three doses per week of hCG to try keep my balls alive.

    I don't need Cabergoline until I increase my Tren A to 200mg EOD. I get by just fine when my dosage is 150mg EOD. I consider Tren A 100mg EOD to be a low dose for me.

    I shouldn't need any estrogen control for the cycle I've suggested.

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    cylon357's Avatar
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    If your goal is to maintain where you are for the next 6 month, why run anything? The weight should get easier on its own.

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    I suppose I want my body to get better at taking the strain of 100kg. It's not my leg muscles that are sore the next day, it's mostly my lower back and the top of my ass, also my shoulders a little bit.

    So in keeping the weight at 100kg, I'm letting the rest of my body catch up with my quads.

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    Quote Originally Posted by Fluidic Kimbo View Post
    I suppose I want my body to get better at taking the strain of 100kg. It's not my leg muscles that are sore the next day, it's mostly my lower back and the top of my ass, also my shoulders a little bit.

    So in keeping the weight at 100kg, I'm letting the rest of my body catch up with my quads.
    If your back hurts from squatting then your form is off.
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    Quote Originally Posted by The Deadlifting Dog View Post
    If your back hurts from squatting then your form is off.
    Beat me to it. Yes, the back might hurt some if you are at or near your max constantly, but you shouldn't be grinding heavy singles every week. De-load and keep the reps up some, then attack the heavier weights.

    Do you deadlift? If not, or even if so, you might try seated good mornings. I find them a great assistance exercise for squats and deads. Just keep the form tight and the weight light to start with.

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    cylon357's Avatar
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    To add, even at heavier weights, the reason your low back is hurting is likely still form problems. They are just exacerbated by going heavy.

    Form that is great with the empty bar can become garbage as weight goes up...

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    Quote Originally Posted by The Deadlifting Dog View Post
    If your back hurts from squatting then your form is off.
    Here's the video I took at the gym 8 days ago:


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    Quote Originally Posted by cylon357 View Post
    Do you deadlift? If not, or even if so, you might try seated good mornings. I find them a great assistance exercise for squats and deads. Just keep the form tight and the weight light to start with.
    Yeah I do deadlifts on Wednesday which is Back Day. Squats are on Sunday which is Leg Day.
    I haven't heard of 'seated good mornings' before but I'll look them up now.

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    Peeping the video, I would say you have some form work to do. Like don't bounce out of the bottom and don't go so deep. Both of those appear to be messing up your form and causing your back to round. Hit parallel or there about, stop briefly, then drive up. Reduce the weight if you need to. Finally (and I struggle with this one), leave your ego at the door. That is, we get it into our minds that I HAVE to do a particular weight. Leave that alone. Get your form tight, and you may find 100kg easier.

    That is of course just one dudes opinion...
    Last edited by cylon357; 09-14-2020 at 02:30 PM.
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    Quote Originally Posted by Fluidic Kimbo View Post
    Yeah I do deadlifts on Wednesday which is Back Day. Squats are on Sunday which is Leg Day.
    I haven't heard of 'seated good mornings' before but I'll look them up now.
    Seated good mornings are a great low back strengthener, in my experience. My best squat and deads have come when I have them in my routine. Go light and keep your form clean. The seated version is safer in my opinion, but still loads the low back up.
    Last edited by cylon357; 09-14-2020 at 03:01 PM.

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    Don't squat in squishy sneakers.

    Dive bombing isn't bad (dropping super fast) if you can keep your core tight and form intact. You aren't able to.

    Note that your toes come off the floor on your way back up. This means the weight is probably getting behind you.



    I would recommend tempo squats to find where your form is breaking down.
    Tempo squats mean timed as in counted seconds.
    Say a 4-1-3 tempo is a four count down, one count pause, three count up.

    I would recommend something like a 3-1-0 tempo for you.
    3 count down. 1 count pause. Back up as fast as possible.

    Slowly down the descent will show you where your form is off.
    The pause will build your core.
    No need to count on the way up because the tempo down and pause will slow your upmove significantly.

    If your toes are still coming off the ground on the way up then you could try a 3-1-3 tempo.

    Drop the weight. It will be more taxing.

    Good luck.
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  12. #12
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    Call it 'pride' or call it 'ego' or whatever, but having squatted 100kg two weeks in a row, I'm reluctant to drop the weight. I'd rather have poor form for another two or three weeks until 100kg gets easier to lift.

    I started lifting at the age of 21, I only weighed about 52.5kg at the time (116 lb), and it took me 10 years to get my squat up to 100kg (200 lb). Right now I weigh 69kg (153 lb).

    Also I like squatting right the way down -- I'm not very interested in going to parallel or a little below it.

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    I've watched the squat a couple of times in slow mo. At the bottom, just as you start up, the weight is getting out in front of you. This appears to be causing an overcorrection using your low back to bring it back to center. My concern would be that this set of actions is going to lead to injury. Maybe incorporating seated good mornings would strengthen the low back enough that it would be less of a concern, but form corrections bring more benefit than trying to compensate for bad form by adding more exercises.

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    Quote Originally Posted by cylon357 View Post
    I've watched the squat a couple of times in slow mo. At the bottom, just as you start up, the weight is getting out in front of you. This appears to be causing an overcorrection using your low back to bring it back to center. My concern would be that this set of actions is going to lead to injury. Maybe incorporating seated good mornings would strengthen the low back enough that it would be less of a concern, but form corrections bring more benefit than trying to compensate for bad form by adding more exercises.
    When I first start standing up, when I get to about half the way up, the weight definitely feels like it's going to flatten my back (I think this is what you mean by "the weight is getting out in front of you").

    I wasn't even wearing a belt in that video I took last week, so two days ago I did the same weight but with a very tight belt. From now I'll wear the belt every time I squat 100 kg.

    I might be wise to drop it to 80 - 90 kg and do perfect squats, but I really wanna keep it constant up at 100kg for a few months. I'll video myself again next Sunday for a better angle. Actually I'll use two phones and record from two angles.

    I like doing "ass to the grass" and I'm not really interested in the other kinds of squat.

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    Also I think I'll take my shoes off and squat in my socks (they're just normal socks, they're not super thick or anything).

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    You could try pause squats at different portions of the range of motion to strengthen different segments of the lift.

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    You could try throwing in some front squats as well to work on the forward lean. They do a great job of strengthening the spinal erectors and helping maintaining an erect posture - if you don't you'll dump the weight.
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    Quote Originally Posted by Fluidic Kimbo View Post
    When I first start standing up, when I get to about half the way up, the weight definitely feels like it's going to flatten my back (I think this is what you mean by "the weight is getting out in front of you").
    Slow the vid down to like quarter speed. When you squat down, the barbell stays in a nearly perfect straight up and down line. When you start coming back up, it literally goes to the front of that vertical line. This is where it is flattening your back and you are using your low back for correction. That's why your back is sore. I feel like you are rolling the dice there on injuring yourself, but I get it, you gotta do what you gotta do.

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    Here's my deadlift today, 146kg (323 lbs)


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    how do you put the youtube video directly into your post?

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    Quote Originally Posted by The Deadlifting Dog View Post
    how do you put the youtube video directly into your post?
    I think you just click the 'Insert Video' icon and it will render a preview.

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    I click the icon that looks like a film of video, and then I can input an address from YouTube.

    I won't film my benchpress -- it's nothing to write home at 80kg (176 lbs) -- but I'll continue to post squats on Sunday's on and deadlifts on Wednesday's.

    I realise I'm not very strong -- even for my height -- but this is a hobby for me and I like improving. I've decided not to lower the weight for my squat, it took me 10 years to get up to 100kg and I really wanna get more comfortable squatting that weight.

    One thing about being the size I am is that I'm much less likely to injure myself than if I were a foot taller. Doing 1 rep maxs is pretty safe for someone that's 5'3" and 152 lbs. If I was 6'3" and weighted 250 lbs, I'd have to be a lot more careful with my heaviest lifts. Just saying.

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    Quote Originally Posted by Fluidic Kimbo View Post
    I click the icon that looks like a film of video, and then I can input an address from YouTube.

    I won't film my benchpress -- it's nothing to write home at 80kg (176 lbs) -- but I'll continue to post squats on Sunday's on and deadlifts on Wednesday's.

    I realise I'm not very strong -- even for my height -- but this is a hobby for me and I like improving. I've decided not to lower the weight for my squat, it took me 10 years to get up to 100kg and I really wanna get more comfortable squatting that weight.

    One thing about being the size I am is that I'm much less likely to injure myself than if I were a foot taller. Doing 1 rep maxs is pretty safe for someone that's 5'3" and 152 lbs. If I was 6'3" and weighted 250 lbs, I'd have to be a lot more careful with my heaviest lifts. Just saying.
    Physics are definitely a factor, what with the length of lever arms and all.

    Your numbers are your numbers and shouldn't mean jack crap to anybody else. Embrace your accomplishments!

    You might consider adding some heavy walkouts into your squat routine. That will help you get accustomed to the feel of heavy weights without running significant risk of injury. Load the bar with say, 10 to 20 percent more than your squat (110 to 120 kg). Get under like you would if you were going to squat it, walk it out, feel the weight for a few seconds, then walk it back in and rerack it.
    Last edited by cylon357; 09-17-2020 at 08:20 AM. Reason: Dang autocorrect

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    Quote Originally Posted by cylon357 View Post
    You might consider adding some heavy walkouts into your squat routine. That will help you get accustomed to the feel of heavy weights without running significant risk of injury. Load the bar with say, 10 to 20 percent more than your squat (110 to 120 kg). Get under like you would if you were going to squat it, walk it out, feel the weight for a few seconds, then walk it back in and rerack it.
    This actually sounds pretty cool. I can ammend my squat routine as follows:

    (1) Ten squats without any bar
    (2) Ten squats with the empty bar (the bar is 20kg)
    (3) Five squats with 60kg
    (4) One squat with 80kg
    (5) Heavy walkouts - three times with 110kg
    (6) The Main Event - Squat 100kg (maybe two or three times)

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    For the third Sunday in a row, I have squatted 100kg. I did it twice today and you can see my two videos below.

    The weight is definitely getting out in front of me and trying to flatten my back, but I'm too reluctant to drop the weight below 100 kg, so this will have to do for now.

    I also did a few heavy walkouts with 110 kg (it felt like my spine was going to buckle but maybe that's a good thing to prepare me for the heavier lifts).


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    And also my 2nd squat from today



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