Barbell SQUAT BIG PLATES FOR REPS CHALLENGE - 2023

[David Mary]

@dc you're safe for now. 24 reps at 225.

 

[David Mary]

I was thinking that anyone who's put numbers up in the 315 or 405 category should be able to do 135 all day, or 225 for at least as many reps as I did today. I think my squat PR was 315 x 7 a decade or so ago, and around that time I also did 185 x 50.

 

[dc]

@dc you're safe for now. 24 reps at 225.

You got this mate. I’m backing ya.
The more reps I got the longer it took between them. If the bars on your back & doesn’t get a rack it counts, doesn’t matter how long it takes.
Rest up & give it another crack. What helped me is I got my partner & son to count, it took the numbers out of it. I just concentrated on going down & coming back up again until I thought I was done. Ended up close to my best ever with 225, so closed my eyes thought of Tom Platz & beat it by one.
It was my limit though, I vomited & thought I was going die post racking. But hey topping a category in Boris’s squat plates for reps challenge carry’s weight with the people that count

 

[David Mary]

You got this mate. I’m backing ya.

If (when!!!!?) I top your numbers, I expect you to return the favor.

 

[Boris Bachmann]

THE Progress Board!!
135
Chris M: 3 (1/3)
Lee D: 12 (1/5)
Boris B: 5 (1/1)
Timo K: 25 (1/2), 35 (3/14)
Brock L: 20 (1/4), 30 (3/24), 35 (5/12), 40 (5/19)
Jayrob: 3 (1/6)
DannyHoj: 5 (1/7)
Halfakneecap: 5 (1/22)
S Mandal: 12 (1/23)
Steve K: 5 (1/24)
silveraw: 15 (2/1)
dc: 42 (2/23)
Steven B: 7 (3/30)
BJJ Shawn: 10 (3/31)
David M: 51 (6/8)
Simply Strong: 70 (6/14)

225
Chris M: 3 (1/3)
Boris B: 2 (1/1), 5 (1/21), 10 (2/11)
Hung: 7 (1/5), 8 (4/21)
Jayrob: 3 (1/6)
silverraw: 8 (1/6)
Peter M: 6 (1/7), 8 (1/31), 10 (2/12)
Jeff R's Dad: 1 (1/9)
dc: 20 (1/18), 31 (2/3)
Matt S: 10 (1/31), 13 (3/7), 16 (4/23), 20 (5/21)
MikeL: 5 (3/7)
Reardon55: 4 (2/20)
North Coast Miller: 12 (4/5)
Eric WBB: 5 (4/11)
David M: 24 (6/10)

315
Jayrob: 3 (1/6)
Jeff R: 8 (1/9), 12 (3/5)
Hung: 1 (1/18)
Jason S: 10 (2/7)
Boris B: 1 (2/11), 2 (4/1), 3 (4/8), 4 (6/3)
Timo K: 1 (4/11), 3 (4/20)
dc: 5 (4/11)
Silveraw: 4 (5/30)
Washed Up Meathead: 7 (6/8)
Hung: 2 (6/4)

405
Jayrob: 1 (1/20)

 

[Anna C]

I was thinking that anyone who's put numbers up in the 315 or 405 category should be able to do 135 all day, or 225 for at least as many reps as I did today. I think my squat PR was 315 x 7 a decade or so ago, and around that time I also did 185 x 50.

I think you have a particular ability for "strength endurance". Would be interesting to determine where that comes from. My guess would be a really good aerobic base -- lots of mitochondria to keep producing high amounts of ATP (cellular energy), and lots of slow-twitch fatigue-resistant muscle fiber to carry a lot of the overall effort along with some fast-twitch for the hardest part of the lift. In contrast, most people are probably using almost all fast-twitch fiber for most of a set of squats, which fatigue more quickly and also build up by-products of glycolysis, lactate along with hydrogen ions (lactic acid) and forces set termination much more quickly. That's just my amateur physiology musings from what I've learned along the way from cycling, Pavel's Strong Endurance, this forum, etc..

 

[Steve Freides]

@Anna C, I recall, at the first US SFL - was at Danny Sawaya’s place - that Pavel was mapping out some programming for Fabio and for Dave Whitley and comparing how, because of their differences, the programming would also be different. Dave was as you described above, someone who naturally came by the ability to do lots of heavy lifting where Fabio would have a much lower volume of 90%+ lifts.

-S-

 

[Anna C]

@Anna C, I recall, at the first US SFL - was at Danny Sawaya’s place - that Pavel was mapping out some programming for Fabio and for Dave Whitley and comparing how, because of their differences, the programming would also be different. Dave was as you described above, someone who naturally came by the ability to do lots of heavy lifting where Fabio would have a much lower volume of 90%+ lifts.

-S-

Yes, I think Fabio has a test in Reload where you use a max reps test to determine where you are in that spectrum.

 

[David Mary]

I think you have a particular ability for "strength endurance". Would be interesting to determine where that comes from.

It was deliberate!

In the Matt Furey newsletters I used to get in my inbox twenty years ago, he plugged his "Combat Conditioning" system, heavily emphasizing its effectiveness at building exactly that: strength endurance.

I never bought his program, but I just did the three "Royal Court" exercises, the Hindu Squats, Hindu Pushups, and Wrester's bridge, and did them every day, religiously, for a year or more. I was in my early twenties, the perfect time to pick a modality, and milk it.

In the newsletters, Furey alleged that bench pressers and squatters would get wiped out by sets of a mere twenty or thirty of these movements, when they tried them the first time (if they could even do that many!), despite being able to put up huge numbers in their lifts.

I got to test myself against a couple guys who had done a lot of barbell work a year or two into doing these movements as my staple. At this time, I had not yet gotten into barbells or kettlebells, but was a daily commuting cyclist, and avid "Royal Court" practitioner. A hundred Hindu squats in a row, and fifty Hindu Pushups were trivial for me by then.

Marcus and Mike (barbell/jiu jitsu guys) were talking in Marcus' music store one day when I was there for guitar stuff, and they were talking training. So I told them what I had been doing, and repeated a lot of the hype from the newsletters to them, and claimed it was all true.

They were skeptical, and invited me out to a "car push/pull" that they liked to do from time to time, to see if I could hang with them. So I took them up on it. We took turns pushing Mike's car up to the street his house was on, which had a slight incline, or pulling it with a harness.

Now I don't remember the distances involved, but to this day I remember one of my times. I don't remember if it was push, or pull. But I made on of the trips in 1:38. The reason I remember this twenty years later, is because Marcus made it in the exact same time. Marcus had been a jiu jitsu man for many years by then, and was no stranger to the barbell. Mike blew both our times away, but this is a guy who had a 500+ pound deadlift, and frequently went for weight hikes. He was physical culture incarnate. I think his time was 1:10 or 1:12, but on that my memory could be failing.

Anyway, Marcus, who had been skeptical the whole time, changed his tune and admitted that there might be something to these Hindu Squats, and he had me show him how to do them then and there.

Any time I ever joined a martial arts gym since, I've been in the top few students for energy and intensity levels.

Last year, despite not having a clue how to play soccer, I was invited as a guest for a friend's kid's "parents vs teens" day at the end of the season. I was running circles around.... everyone. At 41 years old. My constant sprinting was enough to disrupt the kids gameplay and keep them from getting any chances. One of the kids, after a particularly intense sprint and slide to get the ball said "that guy's amazing!" I had to laugh inwardly because as far as soccer playing goes, I was pretty much faking it the whole way and felt so clumsy with the ball!

And today my legs feel fine. Truth is, I actually kind of wimped out. I knew I could do more, but I was afraid to let myself get into DOMS territory after the DOMS I gave myself swinging my new big kettlebell a couple weeks ago.

So getting back to you guys who put up big weights: I bet if you do Hindu squats for a few weeks (the right way, ie explode and thrust yourself downward, heels off at the bottom, and bounce up again, heels driving into the ground on the way up, with the characteristic arm swing and rhythmic breathing pattern [bio match or reverse, preferably doing both at different times]), you'll consolidate your leg and PC strength and come back even more explosive on the barbell lifts, with notable gains in strength endurance.

 

[Anna C]

I just did the three "Royal Court" exercises, the Hindu Squats, Hindu Pushups, and Wrester's bridge, and did them every day, religiously, for a year or more. I was in my early twenties, the perfect time to pick a modality, and milk it.

That's really interesting! It did indeed seem to build some strength endurance. Doing them that long, your body eventually perceives it as something akin to walking. It's amazing what we can adapt to. And aerobic base, slow twitch muscle fiber, seems to last a while, especially if you continue to use it, as you do with cycling commuting and whatever else.

So getting back to you guys who put up big weights: I bet if you do Hindu squats for a few weeks (the right way), you'll consolidate your leg and PC strength and come back even more explosive on the barbell lifts, with notable gains in strength endurance.

Probably would do some interesting things... But my guess is, the magic came from doing them every day "for a year or more". And you did it in your 20s, when adaptations come quicker... so it might take older people longer to adapt to a higher volume of activity, longer to fully develop the adaptations, and they might not develop as well.

So if anyone endeavors to try this for a year or two, let us know how it goes....

 

[David Mary]

Probably would do some interesting things... But my guess is, the magic came from doing them every day "for a year or more".

The gains were compounded by then, for sure, but even within three weeks of doing hindu squats for a comfortable submaximal set or three per day, with occasional pushes to near failure, and some rest days mixed in, I found myself in my best shape ever. Mind you before then all I had done was ride a bike most days, and about three years of mcdojo training in my mid teens, but still, in almost no time at all, I noticed that my daily rides were becoming faster and easier, and I was no longer getting winded on hills.

And you did it in your 20s, when adaptations come quicker... so it might take older people longer to adapt to a higher volume of activity, longer to fully develop the adaptations, and they might not develop as well.

This is true for sure. But the movement itself is very powerful, and the adaptations it offers are amazing, at whatever pace they happen to come. It's "just a squat", but it gives you something you can't get from back, front, or overhead squats with a bar or kettlebells. It's almost plyometric in nature, but instead of banging up your knees like jumping can, it just makes them tougher and tougher.

I think a GTG approach with a few comfortable submaximal but progressive sets per day, without allowing the burn to start, would be useful for people of any age. It may take an older person longer to make the same kind of gains I did in my 20s, but they will still make gains quickly if they have not devoted any time to this movement.

I have been preaching it for years now when people complain about knee general pain or discomfort. Few people ever actually do it, but the ones who have admitted they were shocked at how these squats actually made their knees feel better.

Most of the people in my life are not fitness oriented people. It makes me very sad to think that a set of fifty Hindu squats, once the movement is learned to basic proficiency, only takes under a minute, yet so many people still make excuses not to exercise, even after I have explained this to them. I guess I'm veering off topic. I know that doesn't apply to you fine folks!

 

[David Mary]

There I just did fifty.

 

[dc]

@David Mary Well then, how much we do have in common. I to found Matt Fury in my twenty’s. I experienced a devastating back injury in my twenty’s & basically ignored specialist advice & refused surgery. Rehabbed myself with a lot of research, but was petrified of any form of weight lifting. Which led me to Matt Fury. I won’t blow his trumpet as he has his faults like everyone, which has been more than explained to me on this very forum in the past. But what I will say is I to done the royal court daily for years.
100 Hindu squats
50 Hindu pushups
Back bridge for time
Practically everyday. For at least 2 years.
I was strong, I was mobile & I could go all day.
When I injured my back I couldn’t walk.
L4/L5 disc was severely herniated & touching the nerve. L5/S1 was ruptured & leaking onto the nerve. The L5 vertebrae was fractured. I was in trouble & scared, but I was terrified of surgery. Matt Fury’s program had nothing to do with my recovery, I simply chose him when I felt confident enough to start training again.
Won’t go into detail, but I was told with or without surgery I’d never fight again (competitively), never play rugby again, never have a job that requires heavy lifting sitting/standing for long periods, probably keep the limp I had. The only thing not ticked off that list is rugby & that’s my knees fault not my back.
I could do any impromptu event that popped up. Friendly sporting match, work, helping someone move, with complete confidence.
That royal court gave me my life back. I turned my back on it once I realised I could lift again & become infatuated.
Those royal court days around 1/2years in & daily timeless Simple with s&s are probably the most capable & ready I’ve ever felt in my life when I look back.
Thanks for posting your royal court experience, think I might revisit.

 

[David Mary]

I guess that makes us bethak brothers!

 

[Anna C]

I think a GTG approach with a few comfortable submaximal but progressive sets per day, without allowing the burn to start, would be useful for people of any age. It may take an older person longer to make the same kind of gains I did in my 20s, but they will still make gains quickly if they have not devoted any time to this movement.

Well, you guys are pretty convincing! A few years back I purchased @Pavel Macek's "Great Gama Protocol" but I haven't ever got back into checking it out. In addition to other materials, it has Hindu Pushups and Hindu Squats. So I'll see what I can do to get this going.

 

[Hung]

I hit 145 kg x 2 in last Sunday

 

[Simply strong]

Name	60kg / 135	100kg / 225	140kg / 315	180kg	220kg	260kg
Chris M	3 (1/3)	3 (1/3)
Lee D	12 (1/5)
Boris B	5 (1/1)	2 (1/1) 5 (1/21) 10 (2/11)	1 (2/11) 2 (4/1) 3 (4/8) 4 (6/3)
Timo K	25 (1/2) 35 (3/14)		1 (4/11) 3 (4/20)
Brock L	20 (1/4) 30 (3/24) 35 (5/12) 40 (5/19)
Jayrob	3 (1/6)	3 (1/6)	3 (1/6)	1 (1/20)
DannyHoj	5 (1/7)
Halfakneecap	5 (1/22)
S Mandal	12 (1/23)
Steve K	5 (1/24)
silveraw	15 (2/1)
dc	42 (2/23)	20 (1/18) 31 (2/3)	5 (4/11)
Steven B	7 (3/30)
BJJ Shawn	10 (3/31)
David M	51 (6/8)	24 (6/10)
Hung		7 (1/5) 8 (4/21)	1 (1/18) 2 (6/11)
silverraw		8 (1/6)	4 (5/30)
Peter M		6 (1/7) 8 (1/31) 10 (2/12)
Jeff R			8 (1/9) 12 (3/5)
Jeff R's Dad		1 (1/9)
Matt S		10 (1/31) 13 (3/7) 16 (4/23) 20 (5/21)
Mike L		5 (3/7)
Reardon55		4 (2/20)
North Coast Miller		12 (4/5)
Eric WBB		5 (4/11)
Jason S			10 (2/7)
Washed Up Meathead			7 (6/8)

 

[Boris Bachmann]

@Simply strong did you make this in Excel? It's nice!

 

[Simply strong]

@Simply strong did you make this in Excel? It's nice!

No just the forums table feature

 

[Boris Bachmann]

No just the forums table feature

It's nice. I don't know if I can copy and paste it into newer posts - if I can, I will. A limitation of the forum is that I can't go back and edit older posts - if I could, I'd just have the table at the front of the thread and just edit it as we go.