nice lifts, how many lbs do u think the wraps add to your squat?I'm thinkin bout buyin some my 1 rep max is 275 atg and i don't wear a belt or wraps so just wondering if they do help.
@Gogeta4X Thanks bro. 275 atg is legit. wraps def add probly around 15lbs or so to a max. I've been told it's best to leave the wraps alone though unless you are actually testing your 1RM. Since this video I've stopped using wraps to help build up my knees. Hope that helps!
i bet your fuck a lot stupid bitches with that tude. Your squats are a little shy bro, but that shit still does work. Fuck the CNS up, thats all that matters. I'm about to do some lockouts myself I wanna go heavy as fuck like 450, I can only squat 365X3. Keep pushing.
@ArielFireStorm haha thanks I guess. You sound hella jacked right now and ready to go fuck some shit up in the gym. Let me know if you start making videos too. I'll sub you back.
@ninjabic I hear ya. No camera for the minute, really busy with work. I'm in a nice grow phase though, was stuck in a plateau...coming of a bulk and easing into a cut phase. Beach time soon in the SC. I'll sub ya. Keep Pushin Bro.
@ArielFireStorm Hey man, thats good though. At least you have a job! A lot of my friends can't find shit. Beach season indeed. Time to get some cuts for the sluts. haha. But dude! I literally just came home from the gym and set a HYOOOOGGE squat PR. FUCKING STOKED! Stay tuned for the vid.. yeeee
Good weight. I would keep it there for a while. I just started cycle two of 531. Deads today. Hit 415 for 8 but failed to lockout the 9th. Time to do some Dimmel deads lol. That's another one I would advise you do. Helps work the glutes for a strong lockout.
@123zafod 415 is beast for cycle 2. I'm in cycle 7 and only up to 365. I've never really done deads consistently though before this program. In the summer I could deadlift 315x1 with shitty form lol
@123zafod Havent done rack pulls in a grip. You would do them for assistance? I feel like I'd be too spent after deads. That max effort set FUCKING KILLS me haha
And for pendlay rows I would keep them at no more than 50% of your dl max. I personally never go above 225 and just hit 5 sets of 12 for assistance work
@123zafod damn nice. I wasn't really sure what weight to use since its a new exercise so I did a working set with 95 and then moved up to 135 and left it there. Felt good enough for now. Mainly just focusing on hitting the form 1st.
Yeah Pendlay knows his shit. Now don't forget to incorporate some good old fashioned oly work. Power cleans, high pulls and snatches will blow up your shoulders and upper body on top of supporting movements like the dead lift and squat.
@123zafod Man, I did them yesterday and I wasn't sure if I was doing them right. I watched a tutorial on youtube before I left. Back parallel to the ground, lifting the weights off the ground for each rep, head down, pulling up through the elbows, and squeezing the shoulder blades together at the top. Today though, my upper middle back and lats were sore as shit! Definitly love the Pendlays. Thanks for the recommendation bruh.
I think you will like them. They do a better job of targeting the top end of the dead that involves your traps and upper delts. Also another good pull accessory lift is a "high pull" I would do those on your shoulder day. Your traps will be blasted. One final tip, get into oly lifts. No better way to get good accessory carryover than with cleans, snatches and the like.
For sure bro. Keep up the work. Keep up with 531 its a awesome program. One other piece of advise for your dead lifts and just build a bigger back. Do pendlay rows. Way better than regular bent over rows. Just a tip.
@123zafod Yea I'm loving the program big time. I just started my 7th cycle this week and still setting PR's which is pretty encouraging. I've never done the pendlay's before but I'll take your word for it. Gonna read up on them and do those bitches tomorrow!
I just know when I started squating heavy I used wraps and my knees were weak. Couldn't do more than 325 for a triple. Ditched the wraps doing 531 and now I'm hitting 355 for 6 reps and 380 for a triple with no knew pain. I can only attribute it to my joint being able to get blood flow from the movement and get stronger along with my muscle. Think about it, you don't bench with elbow wraps do you? What anonymous dead lifts? Toy don't wear a set of ply briefs do you? No you don't. Lol
I'm not against wraps if you are going for a 1 rep max but wrapping your knee tight as a drum during working sets prevents the joint from getting the build work the muscles are getting. Plus its a boost to the squat so you don't have to work as hard. Read up on wendler again. 531 specifically says no wraps. Sleeves are ok for warmth but wraps take away from what 531 is designed to do, build strength. Just a helpful tip bud. You are going to do what you want.
@123zafod I see things from your point of view for sure. Nah, I don't use any of that. I use wrist wraps for bench and chalk for deads. I find a belt too restrictive for me on deads as well so no belt. I also don't use a belt or the knee wraps for any of my squat sets until it's my max effort set. When I do hit a plateau though I will definitely think about ditching the wraps for my last set as well and see how that helps. Thanks for letting me know how you got over your plateau man.
You were hitting depth with your front squats but not the back. I would think about being a slingshot out.of the hole. Use your natural stretch reflex to pop you out. And again ditch the wraps bro ;) build up those knees too. :)
@123zafod I dunno dude, sling shotting out of the hole just doesn't sound good for knee longevity man. I want to be able to squat when I'm older too. I would say I'm building up my knees as well. I only use the wraps for my last set as it's my max effort set. How come you are so opposed to knee wraps?
Your form is shit dude. You call that squatting? Even your warm set looked like shit. You got right that you need to warm up, but you knees are past your toes so one that fucks with your knees, and two you are not getting parallel because of that. You need to lower weight big time, take the warps up, and lean back and get ass to floor if you really want to actually squat and not look like shit. It shouldn't take long if you can get it real quick.
@zeelandeastfootball haha yeah I hear ya bro. I only use them for my very last working set because I go for max reps possible. They really help me hold my form. I totally agree with you though, they add a bit of strength. I'd say 10-15lbs for sure. Thanks for watching though man. Happy New Year!
Do the wraps really help when you squat and how exactly do you wrap them? I can't get comfortable with the front squats either, how long have you been doing them for... should i start out super light and i'll get use to it?
@TakeYoSoulViaIntrnet Wraps help me keep my knees from buckeling inwards when I go real heavy. Do you sub Dan Berg from Bergathletics? He has a quick tutorial on how to put on the knee wraps. That's how I learned how to put them on. It's kind of a pain in the ass lol. I've been using them for a couple months now. You always wanna start out with light weight bro. Gotta warm up. Never a good idea to just jump into some heavy ass weight. You might snap something lol
nice lifts, how many lbs do u think the wraps add to your squat?I'm thinkin bout buyin some my 1 rep max is 275 atg and i don't wear a belt or wraps so just wondering if they do help.
Gogeta4X 14 hours ago
@Gogeta4X Thanks bro. 275 atg is legit. wraps def add probly around 15lbs or so to a max. I've been told it's best to leave the wraps alone though unless you are actually testing your 1RM. Since this video I've stopped using wraps to help build up my knees. Hope that helps!
ninjabic 10 hours ago
i bet your fuck a lot stupid bitches with that tude. Your squats are a little shy bro, but that shit still does work. Fuck the CNS up, thats all that matters. I'm about to do some lockouts myself I wanna go heavy as fuck like 450, I can only squat 365X3. Keep pushing.
ArielFireStorm 6 days ago
@ArielFireStorm haha thanks I guess. You sound hella jacked right now and ready to go fuck some shit up in the gym. Let me know if you start making videos too. I'll sub you back.
ninjabic 6 days ago
@ninjabic I hear ya. No camera for the minute, really busy with work. I'm in a nice grow phase though, was stuck in a plateau...coming of a bulk and easing into a cut phase. Beach time soon in the SC. I'll sub ya. Keep Pushin Bro.
ArielFireStorm 5 days ago
@ArielFireStorm Hey man, thats good though. At least you have a job! A lot of my friends can't find shit. Beach season indeed. Time to get some cuts for the sluts. haha. But dude! I literally just came home from the gym and set a HYOOOOGGE squat PR. FUCKING STOKED! Stay tuned for the vid.. yeeee
ninjabic 5 days ago
I did 185 lb Romanian deads for 5 sets of 12 after those 415 regular deads yesterday. That killed my glutes.
123zafod 1 month ago
Yeah you do them on a day that's not dl day. Like assistance work after bench. Or squats.
123zafod 1 month ago
Dimmel deads are great for lockout. Those and heavy as hell rack pulls below the knee cap build strong lockouts.
123zafod 1 month ago
Good weight. I would keep it there for a while. I just started cycle two of 531. Deads today. Hit 415 for 8 but failed to lockout the 9th. Time to do some Dimmel deads lol. That's another one I would advise you do. Helps work the glutes for a strong lockout.
123zafod 1 month ago
@123zafod 415 is beast for cycle 2. I'm in cycle 7 and only up to 365. I've never really done deads consistently though before this program. In the summer I could deadlift 315x1 with shitty form lol
ninjabic 1 month ago
@123zafod I'll check out dimmel deads. Never heard of them before.
ninjabic 1 month ago
@123zafod Havent done rack pulls in a grip. You would do them for assistance? I feel like I'd be too spent after deads. That max effort set FUCKING KILLS me haha
ninjabic 1 month ago
And for pendlay rows I would keep them at no more than 50% of your dl max. I personally never go above 225 and just hit 5 sets of 12 for assistance work
123zafod 1 month ago
@123zafod damn nice. I wasn't really sure what weight to use since its a new exercise so I did a working set with 95 and then moved up to 135 and left it there. Felt good enough for now. Mainly just focusing on hitting the form 1st.
ninjabic 1 month ago
Yeah Pendlay knows his shit. Now don't forget to incorporate some good old fashioned oly work. Power cleans, high pulls and snatches will blow up your shoulders and upper body on top of supporting movements like the dead lift and squat.
123zafod 1 month ago
So what did you think about those pendlay rows?
123zafod 1 month ago
@123zafod Man, I did them yesterday and I wasn't sure if I was doing them right. I watched a tutorial on youtube before I left. Back parallel to the ground, lifting the weights off the ground for each rep, head down, pulling up through the elbows, and squeezing the shoulder blades together at the top. Today though, my upper middle back and lats were sore as shit! Definitly love the Pendlays. Thanks for the recommendation bruh.
ninjabic 1 month ago
I think you will like them. They do a better job of targeting the top end of the dead that involves your traps and upper delts. Also another good pull accessory lift is a "high pull" I would do those on your shoulder day. Your traps will be blasted. One final tip, get into oly lifts. No better way to get good accessory carryover than with cleans, snatches and the like.
123zafod 1 month ago
@123zafod I'll take your advice and apply it kindly sir. Thank you.
ninjabic 1 month ago
For sure bro. Keep up the work. Keep up with 531 its a awesome program. One other piece of advise for your dead lifts and just build a bigger back. Do pendlay rows. Way better than regular bent over rows. Just a tip.
123zafod 1 month ago
@123zafod Yea I'm loving the program big time. I just started my 7th cycle this week and still setting PR's which is pretty encouraging. I've never done the pendlay's before but I'll take your word for it. Gonna read up on them and do those bitches tomorrow!
ninjabic 1 month ago
I just know when I started squating heavy I used wraps and my knees were weak. Couldn't do more than 325 for a triple. Ditched the wraps doing 531 and now I'm hitting 355 for 6 reps and 380 for a triple with no knew pain. I can only attribute it to my joint being able to get blood flow from the movement and get stronger along with my muscle. Think about it, you don't bench with elbow wraps do you? What anonymous dead lifts? Toy don't wear a set of ply briefs do you? No you don't. Lol
123zafod 1 month ago
I'm not against wraps if you are going for a 1 rep max but wrapping your knee tight as a drum during working sets prevents the joint from getting the build work the muscles are getting. Plus its a boost to the squat so you don't have to work as hard. Read up on wendler again. 531 specifically says no wraps. Sleeves are ok for warmth but wraps take away from what 531 is designed to do, build strength. Just a helpful tip bud. You are going to do what you want.
123zafod 1 month ago
@123zafod I see things from your point of view for sure. Nah, I don't use any of that. I use wrist wraps for bench and chalk for deads. I find a belt too restrictive for me on deads as well so no belt. I also don't use a belt or the knee wraps for any of my squat sets until it's my max effort set. When I do hit a plateau though I will definitely think about ditching the wraps for my last set as well and see how that helps. Thanks for letting me know how you got over your plateau man.
ninjabic 1 month ago
You were hitting depth with your front squats but not the back. I would think about being a slingshot out.of the hole. Use your natural stretch reflex to pop you out. And again ditch the wraps bro ;) build up those knees too. :)
123zafod 1 month ago
@123zafod I dunno dude, sling shotting out of the hole just doesn't sound good for knee longevity man. I want to be able to squat when I'm older too. I would say I'm building up my knees as well. I only use the wraps for my last set as it's my max effort set. How come you are so opposed to knee wraps?
ninjabic 1 month ago
Your form is shit dude. You call that squatting? Even your warm set looked like shit. You got right that you need to warm up, but you knees are past your toes so one that fucks with your knees, and two you are not getting parallel because of that. You need to lower weight big time, take the warps up, and lean back and get ass to floor if you really want to actually squat and not look like shit. It shouldn't take long if you can get it real quick.
mariokillsyouall 2 months ago
@mariokillsyouall lol, that took you a long time to write all that. You must really care about me. thanks qt.
ninjabic 2 months ago
Yea nice work though that's really good
zeelandeastfootball 2 months ago
*wraps haha
zeelandeastfootball 2 months ago
Don't use raps. It's cheating
zeelandeastfootball 2 months ago
@zeelandeastfootball haha yeah I hear ya bro. I only use them for my very last working set because I go for max reps possible. They really help me hold my form. I totally agree with you though, they add a bit of strength. I'd say 10-15lbs for sure. Thanks for watching though man. Happy New Year!
ninjabic 2 months ago
I can only ATG 260 @ 160 lbs; 315 ATG @ -165 lbs is my goal! But I plan to bulk to 175-180 just for fun =-)
Pokarface7 2 months ago in playlist More videos from ninjabic
@Pokarface7 260 is solid @160lbs bro. Bulk away, Tis' the season ^_^
ninjabic 2 months ago
Nice work!
jlinteris 3 months ago
@jlinteris Thanks dude!
ninjabic 3 months ago
Do the wraps really help when you squat and how exactly do you wrap them? I can't get comfortable with the front squats either, how long have you been doing them for... should i start out super light and i'll get use to it?
TakeYoSoulViaIntrnet 3 months ago
@TakeYoSoulViaIntrnet Wraps help me keep my knees from buckeling inwards when I go real heavy. Do you sub Dan Berg from Bergathletics? He has a quick tutorial on how to put on the knee wraps. That's how I learned how to put them on. It's kind of a pain in the ass lol. I've been using them for a couple months now. You always wanna start out with light weight bro. Gotta warm up. Never a good idea to just jump into some heavy ass weight. You might snap something lol
ninjabic 3 months ago
ass to grass on those squats. i feelz ;)
jinunit 4 months ago
@jinunit holller. I expect the same lil gangster.
ninjabic 3 months ago
solid video bro! Great job on the squats. It's awesome that you pay so much attention to your form. Keep it up.
ChooseFitness 4 months ago
@ChooseFitness Gotta stay hungry and keep improving homie! No room for injury!
ninjabic 4 months ago
Got me fired up to do some Saturday night hypertrophy leg workout
Colyers 4 months ago
@Colyers yee the russians were mirin' hard haha
ninjabic 4 months ago
HELL YEA man! Your form lookde really good i though!!!
Enzer belt FTW!
Jcronindream 4 months ago
@Jcronindream Thanks bro. Inzer takin ova!!
ninjabic 4 months ago
@ninjabic Yo is it INZER or ENZER? lol
Jcronindream 4 months ago
@Jcronindream Inzer bro. lol
ninjabic 4 months ago
Good work bro! Beasting on that 315!
FitnessAngelo 4 months ago
@FitnessAngelo Thanks homie! Put in the work, Keep motivated, and the results will come! Mid 2010 I was barely squatting 180lbs
ninjabic 4 months ago
Great job with 315 brother.
BigJsExtremeFitness 4 months ago
@BigJsExtremeFitness Thanks BigJ! Your Channel helped me get there!
ninjabic 4 months ago
@ninjabic AWESOME!! Thank and keep up the great work.
BigJsExtremeFitness 4 months ago
Does this mean youll be posting more videos? It seems everyone's lagging on videos first you then teraza haha. Keep it up! 350 by new years?
socalswimmer88 4 months ago
@socalswimmer88 I'll do my best bro! I'd say 350 by summer for sure. Gotta take it slow. Don't want to snap some sh*t up lol
ninjabic 4 months ago
man dre basically hissed at you/tsch/scoffed at you for that squat. nice friend.
k0h26 4 months ago
@k0h26 LOL he hella laughed at me when I clanked the weight on our shitty squat racks and almost fell over.
ninjabic 4 months ago
@k0h26 dude get out of here
Colyers 4 months ago
@Colyers Be a good friend, not by killing ninjabic to promote your survival in the woods.
k0h26 4 months ago
@Colyers lol?
ninjabic 4 months ago
Beasty! Good stuff man.
JinatosLions 4 months ago
@JinatosLions Thanks my dude! Lions Den!!!
ninjabic 4 months ago
he he damn you got me smoked on squats bud. Keep up the great work. Proud of you man.
HomeGymFitness 4 months ago
@HomeGymFitness Wow, that means a lot to me brotha. Brought a smile to my face. No homo =D
ninjabic 4 months ago
Feels good doesn't it? Congrats!
CampbellFitness 4 months ago
@CampbellFitness Yea man!! Now to get my bench up to 3 plates... Fuaaarrrkk
ninjabic 4 months ago