Tag Archives: Squats

Ray Williams, a powerlifter lifts a 1080 lbs. squat at Arnold’s Sports Festival…

All weekend, I’ve been watching live powerlifting through online youtube streaming. I was watching powerlifting competition at Arnold’s Sports Festival online and it’s a blast watching them. Best thing that happened was Ray Williams lifting a 1080 lb. squat which was impressive and mind blowing.

Someday, I would love to compete at the Arnold Festival myself and it’s my dream. On my bucket list. In order for me to do that, I need to be a USAPL member and one day I will sign up with them. I may do that this year ’cause I would love to compete for some USAPL meets around NY State too.

I love to watch powerlifting meets live online ’cause it’s a great motivational and educational tool for me about powerlifting. It’s fun to watch other people lift in powerlifting. It’s the best sport in the world and I’m glad we have a sport that everyone can take part in.

Enjoy the video above!

Kev

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Watch me smash a 150 lb. squat personal record…

Here is me smashing an easy 150 pr. squat. It was a piece of cake that I felt like I could do a little more but I thought I would end my squat session right there so I won’t hog the squat rack, lol.

This time I smartened up and learned how to properly warm up before I max out. It felt great and it was easy lifting a 150 lb. squat. Ya know, if I started off the sets heavy and doing multiple reps, I wouldn’t have been able to lift that 150 lbs. So glad I smartened up and learned how to warm up better. Before maxing out the heavy ones, that’s what you want to do… lift light weights to semi-heavy but only doing a few reps so you won’t fatigue yourself. You want to save yourself ’til the very end.

I’m planning on doing the same when I max out on deadlift this weekend so I can hopefully smash a 300 lb. deadlift that I want to get.

I think the squat form in this video looks pretty good, though. I think the depth is good enough to get 3 white lights. I won’t max out on squats again for a long while. Not until meet day on March 30th but I’m thinking of challenging myself and plan on giving 155 or 160 a try. I probably will. That’s what powerlifting is all about is being able to challenge yourself. If you miss a lift, who cares. Not the end of the world. I’ll probably end up giving 160 lb. squat a try and I’m still going to do strength training up until meet day so I can hopefully hit that number.

I know I’m going to do real great on March 30th powerlifting meet at Albany Strength and can’t freakin’ wait! I really am working hard for that one!

Kev

Wasn’t my best bench day today… it’s my fault but I got it figured out, though…

I was gonna go for a 1 rep max on bench and I failed. I tried to attempt a 155 lbs. bench today and couldn’t do it. At least I can lift 150 lbs. twice, though. I’m thinking to myself, “Why did I miss the 155 lb. bench when I did it lots of times in the past?” Am I getting weaker? Am I plateauing? The answer is no to all those.

I think I just figured out the problem. It’s because I started off the sets pretty heavy. Doing heavy sets and few reps which made me feel fatigue toward the end. That was like training for strength instead of “maxing out”. I felt fatigued is why I couldn’t lift the 155 lbs. again. I was wasting energy is why it continues to happen.

Man, I really need to learn how to properly warm up for my 1 rep max. I need to learn how to warm up to my P.R.. so I won’t feel fatigue and maybe I WILL be able to bench bigger.

To properly warm up for my 1 rep max, I need to do the first couple of sets doing light weights and do the last few sets heavier and few reps for example something like this:

Warm up: Just the bar for 12 reps

Set 1: light weight for 12 reps

Set 2: A little more weight for 10 reps

Set 3: A little more weight for 8 reps

Set 4: heavy weight for 5 reps

Set 5: A heavy single

Set 6: Then you can do your max out/ pr attempt

I know I’ve gotten 155 lbs. and 160 lbs. bench in the past before and now I just figured out why I haven’t been getting those numbers again.

Lessons learned. Got to learn how to properly warm up to my 1 RPM and I got to do the same for squats and deadlifts if I want to smash my best lifts, ya know?

When you want to test out your “personal record” (pr for short), gotta learn how to properly warm up beforehand so you won’t feel fatigued.

I’m pretty new to powerlifting training and I’m learning. I’m gonna make a lot of mistakes and I’m sure all powerlifters make mistakes too. They all have their bad lifting days too and everyone ends up in a “plateau” at some point ’cause it happens. I don’t think I’m “plateauing” at all like I said. Lifting heavy a lot in a workout will make you feel fatigue and all tired. That’s what you don’t want before doing a 1 RPM. I gotta stop lifting heavy a lot if I want to go for a new “pr”.

Actually, I did have a pretty good bench day today if you think about it ’cause I lifted 150 lbs. twice and did 135 lbs. for 4 reps so that’s pretty damn good.

Maybe next week when I give maxing out on bench another try, I’ll get 155 lbs. or more. Just gotta “properly” warm up. My mistake and my bad. I’ll keep this in mind for when I max out on squat and deadlift this week.

Kev

Next week will be “p.r.” max out week… getting prepared for my next powerlifting meet!!!

My lifting is going really good. I have another powerlifting meet coming at the end of March so I’m getting prepared for that and taking this one seriously. I’ve been training hard for it for weeks. I haven’t done my 1 rep maxes and tested out my pr’s on bench, squat and deadlift in a long while so I’m going to do all that next week so I can practice my 3 attempts for each lift. At the next powerlifting meet, I want it to be my best day. I don’t want to miss any lifts and don’t want to get “red lights” at all. So I’m doing my very best on all three lifts.

On my last squats session, I was able to lift 135 lbs. for three reps which was great and something I never done before. So I’m predicting my “p.r.” on squats could be about 145 or 150, we’ll see.

For bench, I’m not sure what my latest p.r. on that is yet but I have been lifting 155 lbs. on my p.r. on that for a while so I’m hoping to be 160 or a little over.

For deadlift, while I didn’t max out today, I did do one heavy single at the end of my set which was 285 lbs. That lift was easy and a piece of cake. If I was able to lock out on that easy then that means I’ll probably smash 300 lbs. again and maybe more hopefully. We’ll see.

I want my total number of pounds to be higher at the next meet and I’m trying all I can.

I’m doing all I can now to make my deadlifts stronger. Lately, I’ve been doing bent over barbell rows, farmer’s walk with dumbbells (to help improve grip strength) and the barbell hip thrusts (for glutes). I’ve added these workouts to my program so I can improve my deadlifting and get stronger on that. Strong glutes are important and I’ve started doing workouts for the glutes ’cause having strong glutes will help improve squats and deadlifts. If you want a bigger deadlift and squats, you gotta have a strong ass and build your ass up as well. I’ve also gotten back into doing leg presses ’cause that helps improves deadlift and squats too.

I’m doing all I can to make my next powerlifting meet a great day. Each time I do a powerlifting meet, I’ll always want the next one to be better than the last one.

I don’t mean to sound like an egomaniac but I hope to thrill the spectators on this one and put on a freakin’ show.

The week before meet week, I’m going to have to settle down on the weight lifting by lifting lighter ’cause I don’t want to lose my strength. I want to save myself for March 30th so I can deadlift the big 300 lbs. or a little more.

Next week, I’m going to max out on all three lifts to find out my latest pr’s and after that, that’s it for a while until meet day. I learned that you don’t want to max out too often and that’s what I’m gonna do.

Getting stoked for my next powerlifting meet, though. They are a blast and I can see why it’s getting so popular and mainstream. Glad I got into powerlifting. I am getting stronger and stronger each week and lifting bigger weights every time.

Kev

Goals for my next powerlifting meet at the end of March…

Last week, I sent in my registration and sign up fee so I can participate in the next Powerlifting Meet at Albany Strength at the end of March. I’ve been working pretty hard for this for the past several months. I’ve been getting prepared for it.

My goals for numbers at this meet is that I hope to smash a 300 lb. deadlift. I hit a 300 lb. deadllift at the gym once a long while back and I’m hoping to hit that number again. I’ve learned that you don’t want to test your 1 rep maxes all the time and I haven’t done that in while. I’m planning to test out my 1 rep maxes on the big three lifts at the end of this month which is in a few weeks so I can see what my latest pr’s are for the big three lifts.

For deadlift I’m hoping to hit 300 lbs. or a little more.

For bench, my pr. on that is currently 155 lbs and I’m hoping to hit somewhere around 160 – 170 lbs.

For squats, my pr. on that is currently 125 and I’m to hoping to hit somewhere around 130 – 140 lbs.

I’ve watched a lot of powerlifting meets online so I can research and study. I’m amazed at how many powerlifters miss so many lifts on these things. That’s one thing I don’t want to do on a powerllifting meet is missing lifts. That’s why it’s pretty smart to come up with a plan ahead of time so you won’t miss any lifts on meet day. I’m not gonna miss any lifts on meet day. I want to get 3 white lights on everything so I have to make sure I pick my numbers smart and I’m going to do just that for this one.

When I test my p.r. on deadlift again in a few weeks and if I can’t hit 300 lbs. then I guess I could probably go for 290 lbs. I’m pretty sure I’ll be able to hit 300 lbs. or a little more, we’ll see. For the past weeks, I’ve been training for reps and strength and I know I’m getting stronger on all three lifts.

I want meet day to be my best day and don’t want to screw anything up. I want to go in there and put on a show for the spectators so I’ve been training hard and working for it each week. I haven’t slowed down my workouts at all. Still going to the gym 4 days a week. I want this to be a great day and don’t want to disappoint anyone so I’m working real hard.

After I test out my pr’s for all three lifts squats, deadlift and bench, that’ll be it for a while until meet day. After my pr week, I’m going to start doing a method called “peaking” and “tapering”. Meaning going pretty light each week before meet day so you won’t feel fatigue and ready to go. Before meet day, I’m thinking of taking a week off so I can be fully rested and healed and all that stuff. I want to be careful with my lifting before meet week ’cause I want to make sure I’m not all beat up and want to make sure I’m completely injury free. I want meet day to be my best so I have to be fully rested and be full of energy. That means on meet week I’m going to have to start going to bed a lot earlier.

The question is, will I win that belt that guy is holding in that photo? No, I probably won’t but maybe someday I will. I might win a trophy or two on meet day but that’s about it. Anyways and like I keep saying, I’m not into powerlifting to win trophies or awards. I’m into this to get strong and to do something challenging. Powerlifting gives me something to do and I want to do something fun.

I’m getting stoked for my third powerlifting meet. They are a blast to go to. It’s fun to show off what you can do and it’s a blast to watch the other lifters too. Thank god powerlifting is for everyone ’cause I get to do a sport for once in my life. I couldn’t play sports over the years. Powerlifting is my calling for sure.

Kev

Not A Cool Video: Is Scooby right about squats or is he full of crock???

Squats is the most popular bodybuilding workout of them all. You see guys and even women do this workout all the time, at all gyms, all over the world.

I experimented with squats on the “Smith Machine”, but I’ve been lifting light. I’ve been experimenting with different leg workouts and wanted to try out the squat. It really is a strong workout. It really pumps up your quads, hamstrings, and your ass, all around.

Is it really a dangerous workout that he claims? He could be right in some way, but I think he’s somewhat, full of crock too. ALL WORKOUTS in the gym can be pretty risky. Even the leg press or any of those leg machines can mess up your legs, or even your whole damn body. Just do every workout in perfect form at all times and don’t lift too heavy, and the exercises can be very safe for you.

Scoob is just trying to scare the hell out of people and get people to stop doing squats. I’m pretty sure a lot of pro bodybuilders are laughing at this guy.

Kev