Squats on Squats on Squats. Journey to 500lbs!

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  1. Just read all posts. This training is very interesting. My buddy sent me his template and I didn't get it. I'm starting to see how it works(except the recovery gauge). This is very cool stuff Bolt, and a 500lb squat will look nice on you man haha

    Awesome awesome stuff
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."


  2. Didn't get around to any lifting this weekend (other than just some foam rolling and stretching, but I always do that daily). Was beyond busy working Saturday and Sunday and using the rest of my time to catch up with friends.



    Week 11 Day 1- January 13:


    Spent extra time rolling and mobilizing today as I was nervous to see how my hip felt. The tenderness seems to have migrated down out of the hip into the upper part of my quad and some dedicated work there seemed to have me good to go. Good sign for now.

    Squat w/Belt Work up to x4 @9 Load Drop. 6-9%
    2ct Pause Bench Work up to x3 @9 Load Drop. 6-9%
    Close Grip 3-board Press Press Work up to x6 @8 Repeats

    Squats w/Belt:
    Warm Up- Bar x 10, 135lbs x 10, 225lbs x 5, 295lbs x 4, 345lbs x 3, 3
    395lbs x 4 @9
    First Load Drop
    375lbs x 4 @8.5
    Second Drop
    360lbs x 4 @8
    360lbs x 4 @8
    360lbs x 4 @8
    360lbs x 4 @9

    Was surprised I didn't really feel much from the hip as far as pain. My quad was really tight and knotted up pretty high up near the hip, but it wasn't painful to squat (which I was delighted about). I still was cautious with it and my descents were a little slower than usual and I didn't pop out of the bottom as much as usual. Either way that was an easy 395lbs x 4 for a PR. Took two drops today to try and make it so I didn't do a million sets (9% drop seemed like a lot and I would have been there all day), but I still managed a ton of squatting.


    2ct Pause Bench:
    Warm Up: 45lbs x 5 x 2, 95lbs x 5, 135lbs x 5, 185lbs x 3, 205lbs x 1
    210lbs x 3 @9
    Load Drop
    190lbs x 3 @7
    190lbs x 3 @8
    190lbs x 3 @8
    190lbs x 3 @9


    Close Grip 3-board Press:
    Warm Up: 135lbs x 10, 185lbs x 6
    195lbs x 6 @8
    195lbs x 6 @8
    195lbs x 6 @8.5
    195lbs x 6 @9


    Whole bunch of BS at work today as well so I was pretty angry heading into this lift. Somehow that seemed to make me much more relaxed and calm during my squats and everything felt easy.
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  3. Solid work! That's a very interesting program -
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  4. Some nice pulling and pushing volume there...!
    Those Sntch grp SLDL's looked, almost as fun as the pause pulls.
    Good stuff

  5. Awesome vids and form. Keep it up hope to be there one day myself.
    •   
       


  6. Quote Originally Posted by LizKing531 View Post
    Solid work! That's a very interesting program -
    Quote Originally Posted by PaulBlack View Post
    Some nice pulling and pushing volume there...!
    Those Sntch grp SLDL's looked, almost as fun as the pause pulls.
    Good stuff
    Quote Originally Posted by Bigdumogre View Post
    Awesome vids and form. Keep it up hope to be there one day myself.
    Glad you all stopped by.

    This week is going to be brutal. The volume will be pretty high and I have been feeling really good lately. Its only a couple hours post squatting but my quads already are feeling it.
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  7. Week 11 Day 2- January 14:

    Training:
    Day 2:

    Deadlift w/Belt Work up to x4 @9. Load Drop. 6-9%
    Bench Touch and Go Work up to x3 @9. Load Drop. 6-9%
    2ct Pause Squat Work up to x6 @8 Repeats

    Deadlift w/Belt:
    Warm Up- 135lbs x 5, 225lbs x 5, 295lbs x 4, 365lbs x 2
    405lbs x 4 @9
    Load Drop
    370lbs x 4 @8
    370lbs x 4 @8.5
    370lbs x 4 @9

    Bench Touch and Go:
    Warm Up: 45lbs x 10, 95lbs x 10, 135lbs x 5, 185lbs x 5, 205lbs x 2
    225lbs x 3 @9
    Load Drop
    205lbs x 3 @8
    205lbs x 3 @8
    205lbs x 3 @9

    2ct Pause Squat:
    Warm Up: 45lbs x 10, 135lbs x 5, 225lbs x 3
    275lbs x 6 @8
    275lbs x 6 @8.5
    265lbs x 6 @8.5
    265lbs x 6 @9

    Hip didn't seem to bother me at all today. Still brutal to foam roll the quads, but seems to be getting better and not affecting my lifting very much, if at all.

    Feeling super stressed out with a bunch of work related crap and home issues, but somehow it isn't negatively impacting my workouts (and TRAC keeps saying I need more volume..if it says the same tomorrow I might punch my computer). My lifts are the highlight of my day when I get to them lately...hoping some of this crap will pass soon.
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  8. Holy **** dude! That is one serious workout. Incredible volume and overall efforts. It's gonna pay off man!
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  9. Quote Originally Posted by rob112 View Post
    Holy **** dude! That is one serious workout. Incredible volume and overall efforts. It's gonna pay off man!
    Thanks man. This high volume week is going to be brutal. My legs were fried from all those squats yesterday. My e1rm are all up for each lift, but my squat is blowing up again. Wrapping the knees for squats on thursday...may see if I can squat more in wraps than I can pull for deads.
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  10. So I wasn't as sore this morning as I thought I'd be. TRAC did say to add more volume again, but my values were starting to trend up so I didn't punch the computer today.

    Today's training was my typical Wednesday GPP/Prehab/Back/Core work. Still focusing on shoulder health (I believe next week will be rotating to spine/low back).

    Spent 20 minutes rolling EVERYTHING out, with focus on my left hip/quads. It didn't feel like death to roll on anything and I didn't feel any of the dull ache that it had been giving off lately. Shoulder did seem a little fussy today though, but it always is off and on and nothing is even uncomfortable so no big deal for me there.

    Hit up some deadstop DB rows, facepulls, deadbugs, and barbell rollouts for my back and core work today.

    Conditioning seems to be lacking lately (only been hitting it once a week as opposed to twice due to how busy and hectic things have been the last month or so). I decided to pull a Dan John today and went with a series of carries and pushes all while wearing a weight vest:

    Double Kettlebell Front Rack Walk- 70yds
    30s Rest
    Sand Bag over one shoulder and kettlebell in other hand for 35yds, switch sides walk back
    30s Rest
    Prowler Run 35 yds
    30s Rest
    Prowler Run 35 yds (returned to start)
    Rest 1 minute repeat whole circuit (got through it two more times).

    Everything was a little light, so next time I'll probably go heavier, but shorter distance. It still sucked and I need to getting my conditioning back to where it was in November should be solid. Not really "deconditioned" and it doesn't seem to be causing any issues to my training AND I am still probably too lean, but whatever.

    I really really just wanted to lift Thursday's workout today, but maybe I'll be able to not go crazy until tomorrow morning. Now it is off to go haggle some prices for some used 45lbs plates, buy a suit (blahhhhhhhhhhhhhh), and work a bunch as usual.
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  11. If you don't mind, what exactly is TRAC? Question 2, is it RTS friendly only?
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  12. Quote Originally Posted by rob112 View Post
    If you don't mind, what exactly is TRAC? Question 2, is it RTS friendly only?
    Most up to date TRAC: https://store.reactivetrainingsystem...ProductCode=84

    TRAC FAQ: http://forum.reactivetrainingsystems...p?110-TRAC-FAQ

    I may post up what my actual read out looks like, it is kind of cool to look at the 30-day overview too.

    I forget that all these RTS terms aren't common knowledge so if I seem to be speaking gibberish just ask.
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  13. Week 11 Day 3- January 16:


    Training:
    Day 3:

    Competition Bench Press Work up to x4 @9 Load Drop. 6-9%
    Squat w/Belt and Wraps Work up to x3 @9 Load Drop. 6-9%
    Military Press x 6 @8 Repeats

    TRAC still says more volume.

    Competition Bench (Paused):
    Warm Up- 45lbs x 10, 95lbs x 5, 115lbs x 5, 135lbs x 5, 175lbs x 4, 195lbs x 3
    220lbs x 4 @9
    Load Drop
    205lbs x 4 @8
    205lbs x 4 @8.5
    205lbs x 4 @9

    Shoulder was feeling cranky, but as I warmed up everything seemed to be clicking. Bar felt light and form felt solid. Very happy with how this went.


    Squat w/Belt and Wraps
    Warm Up: 45lbs x 5, 135lbs x 5, 225lbs x 5, 295lbs x 5, added wraps 345lbs x 3, 385lbs x 2
    415lbs x 2 @8.5
    Load Drop
    385lbs x 3 @8
    385lbs x 3 @8
    385lbs x 3 @9

    Ehhhh. Couldn't seem to find the groove with the wraps today. Watching the vids it seems I may just need to man up because they all looked much easier than they felt. I don't necessarily like the wraps, but again it does seem to continue to help me acclimate myself to more on my back (that should be the most I've loaded on my back other than 430lbs in competition).

    I am probably the only guy on AM who would rather squat without wraps...

    Here is a vid of a set at 385lbs where I wrapped them a bit different and it seemed to go well (ignore how high I hiked my shorts up and idk what my head was doing lol):


    Military Press:
    Warm Up: 45lbs x 10, 95lbs x 4
    105lbs x 6 @8
    105lbs x 6 @8.5
    105lbs x 6 @9.5

    Last one was a grinder, but I felt pretty confident I may have had another in me. Still weak on these, but was pleased that I seemed to be able to grind out some reps (usually on overhead movements I just stall out).

    Was a little disappointed in the squats (I was hoping for more, but it just wasn't there today), but happy bench feels solid and no hip pain today.
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  14. yeah bro, longer shorts

    nice squats, hips shot up a little on the last, but you caught it. depth was good. you're wasting a little energy with the long pause betwn reps.

    lock it out, reset..go...

    good work...

  15. Squats looked good man...last rep was a smidgen of a grind :P
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  16. Quote Originally Posted by napalm View Post
    yeah bro, longer shorts

    nice squats, hips shot up a little on the last, but you caught it. depth was good. you're wasting a little energy with the long pause betwn reps.

    lock it out, reset..go...

    good work...
    Got it. Ya its because I hate the wraps and I have to think to myself more with them on, but I'll keep that in mind.

    The hips shooting up is what creeps up as my fatigue sets in. That is usually my limiting factor, but it has gotten much better over the last six months.

    Quote Originally Posted by rob112 View Post
    Squats looked good man...last rep was a smidgen of a grind :P


    So I seemed to have developed the worlds most annoying trigger point in my triceps...this thing hurts. It has happened here once before and I know how to remedy it, but it has to be one of the most painful things to massage out.
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  17. Week 11 Day 4- January 17:


    Deadlift + Chains Work up to x3 @9 Load Drop. 6-9%
    Towel Press Work up to x4 @9 Load Drop. 6-9%
    Pendlay Row x6 @8 Repeats

    Deadlift + Chains:
    Warm Up- 135lbs x 5, 225lbs x 5, 225lbs + 40lbs Chain x 3, 225lbs + 80lbs Chain x 3, 275lbs x 3, 315lbs x 2, 345lbs x 1
    365lbs x 3 @9
    Load Drop
    335lbs x 3 @8
    335lbs x 3 @8
    335lbs x 3 @9

    I really focused on getting tight and locking the lats down today. These went much better than deadlifting has been going lately. The working sets were a little more hit or miss on overall body tension, but was a step in the right direction.

    Towel Press:
    Warm Up: 45lbs x 5, 95lbs x 10, 135lbs x 8, 175lbs x 4, 205lbs x 2
    230lbs x 4 @9
    Load Drop
    210lbs x 4 @7
    210lbs x 4 @8
    210lbs x 4 @8
    210lbs x 4 @8.5
    210lbs x 4 @9

    I am really liking how my bench work seems to be going lately. I seem to have found a solid groove and feel confidant with the weights.

    Pendlay Row:
    Warm Up: 95lbs x 10, 115lbs x 5, 135lbs x 5
    155lbs x 6 @8
    155lbs x 6 @8
    155lbs x 6 @8.5
    155lbs x 6 @8.5
    155lbs x 6 @9
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  18. mmm chain!

    Towel press as in reduced ROM from a towel?
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  19. Quote Originally Posted by Sean1332 View Post
    mmm chain!

    Towel press as in reduced ROM from a towel?
    Ya I roll a towel up. It is kind of like a soft 1 board where I can't let it sink into the towel.
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  20. Quote Originally Posted by Sean1332 View Post
    mmm chain!

    Ha let him have his fun you bum...!
    Some of us can't get to #700 squats, using straight wt ;-)

    BTW nice work bolter

  21. Fine, I guess I'll sub....

  22. Quote Originally Posted by PaulBlack View Post
    Ha let him have his fun you bum...! Some of us can't get to #700 squats, using straight wt ;-) BTW nice work bolter
    Paul heard chain callin him in here!
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  23. Quote Originally Posted by PaulBlack View Post
    Ha let him have his fun you bum...!
    Some of us can't get to #700 squats, using straight wt ;-)

    BTW nice work bolter
    Thanks! Chains do add to the coolness factor whenever used.

    Quote Originally Posted by jimbuick View Post
    Fine, I guess I'll sub....
    Good to have you man.

    Today's training was just like Wednesday's session (GPP/Prehab/Back/Core).

    Had a little under an hour to get this in (crazy busy day again lol) so I didn't do much foam rolling, but I felt good and didn't seem to need it anways.

    Hit up some deadstop DB rows, facepulls, deadbugs, and barbell rollouts for my back and core work again.

    Similar conditioning to last time, just further and a some slight changes (heavier).

    Again wearing a weight vest:
    Double Kettlebell Front Rack Walk- 100yds
    30s Rest
    Sand Bag over one shoulder and kettlebell in other hand for 50yds, switch sides walk back
    30s Rest
    Small Tire Flip 10 times (no idea on weight but it isn't very big I could flip this thing a ton lol)
    30s Rest
    Rest 1 minute repeat whole circuit (got through it two more times).

    I was pretty torched by the end.

    I was up until the middle of the night at a social gathering for one of my best friend's birthday and had to be in at work this morning so I was dragging during the lift. I have a lot to do today as well so almost made the excuse not to go, but my TRAC score was still great (lol I don't think I can get much more volume right now..) and I thought of the "strength doesn't care" phrase and manned the hell up and hit this stuff.

    Now it is off for some more business the next couple days...can't wait to squat on Monday.
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  24. Looked over this week's training this morning.

    Doubles on all the competition lifts. Should be interesting. On a side note Sunday is the only day I usually take fully off during the week and I always hate looking at my training and then having to wait until Monday to get after it.
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  25. Wasn't home from 8-10 yesterday but got a workout in. Will post updates for it and today's lift soon. Quick note I hit 420lbs on competition squat for 2, but it wasn't the smoothest (will explain later lol). Felt light on my back though so I was pumped.
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