Squats on Squats on Squats. Journey to 500lbs!

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  1. 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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  2. 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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  3. Holy **** dude! That is one serious workout. Incredible volume and overall efforts. It's gonna pay off man!
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    "Jackie Treehorn treats objects like woman man."

  4. 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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  5. 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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  6. 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."

  7. 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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  8. 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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  9. 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...

  10. 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."

  11. 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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  12. 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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  13. mmm chain!

    Towel press as in reduced ROM from a towel?
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  14. 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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  15. 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

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

  17. 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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  18. 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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  19. 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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  20. 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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  21. smoker145
    smoker145's Avatar

    I am so confused reading this log.

    But it's cool

  22. Quote Originally Posted by bolt10 View Post
    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.
    Ok so again I still haven't had time to update. HOPEFULLY, tonight or tomorrow morning I'll have time. Sleep and rest have been pretty much non-apparent this week (never been this busy in my life) and it has made it hard to get all the food in I need to recover and grow, but I also PR'd on Deadlifts with 430lbs for a double yesterday. Can't wait to write the full updates and get back to some normal schedule because if I am PRing right now, I will crush it with proper rest.

    On a side note despite the lack of sleep or down time, TRAC still says I need more volume so I may be altering up my spilt based on whatever craziness Mike can think up. Kind of scared, but excited as well.
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  23. Week 12 Day 1- January 20:


    Had to go in early to lift due to work. Time constraints also made it so I didn't get to the third exercise of the day (first time that has happened and I didn't like it).

    TRAC again wanted more volume.

    Squat w/Belt Work up to x2 @9 Load Drop. 4-6%
    Pin Press (Chest Level) Work up to x4 @9 Load Drop. 4-6%
    Close Grip Floor Press Work up to x4 @8 Repeats

    Squats w/Belt:
    Warm Up- Bar x 10, 135lbs x 10, 225lbs x 5, 295lbs x 4, 345lbs x 3, 395lbs x 1
    420lbs x 2 @9
    First Load Drop
    395lbs x 2 @8.5
    Second Drop
    385lbs x 2 @8
    385lbs x 2 @8.5

    Good and bad. I had some doubt creep in my mind so I moved the pins a spot higher than usual in case I missed (no idea why I even allowed myself to think that). I buried the first rep and it actually hit the pins and threw me out of wack (this was lower than my top sets had been the last several weeks). This made the second rep awkward because I had to make sure to stop and reverse early. Still got it. Had I not been stupid 420lbs probably would have been great IMO and the weight felt light on my back and walk out went super smooth.

    Had to stop early because I got a call for a group assessment that wanted to come in a bit earlier and therefore I knew I'd have to speed the workout up.


    Pin Press(Chest Level):
    Warm Up: 45lbs x 5 x 2, 95lbs x 5, 135lbs x 5, 175lbs x 5, 195lbs x 2
    210lbs x 4 @9
    Load Drop
    200lbs x 4 @8
    200lbs x 4 @8
    200lbs x 4 @8.5
    200lbs x 4 @9

    With time running out I decided to not rush this exercise just to get to floor press. Was pretty disappointed to miss an exercise, especially considering the continual calls for more training volume.


    Week 12 Day 2- January 21:

    Not sure what was up, but I woke up at 430 in the morning and couldn't go back to sleep. TRAC also finally didn't request more volume lol.

    Training:
    Day 2:

    Deadlift w/Belt Work up to x2 @9. Load Drop. 4-6%
    Bench Touch and Go Work up to x6 @10. Load Drop. 4-6%
    Front Squat Work up to x4 @8 Repeats

    Deadlift w/Belt:
    Warm Up- 135lbs x 5, 225lbs x 5, 295lbs x 4, 345lbs x 2, 395lbs x 1
    430lbs x 2 @9
    Load Drop
    405lbs x 2 @8.5
    405lbs x 2 @9

    I don't know if it was the lack of sleep or what, but I had a solid calm before this pull. First rep was good, second the hips popped up a bit and I stiff legged it more than I would like. In the end it was a PR so I was happy with the performance.

    Bench Touch and Go:
    Warm Up: 45lbs x 10, 95lbs x 10, 135lbs x 5, 175lbs x 5, 195lbs x 2
    210lbs x 6 @10
    Load Drop
    200lbs x 6 @9
    200lbs x 6 @9
    200lbs x 6 @10

    Front Squat:
    Warm Up: 45lbs x 10, 135lbs x 5, 185lbs x 3
    235lbs x 4 @8
    235lbs x 4 @8
    235lbs x 4 @8.5
    235lbs x 4 @9

    Tough workout, but was happy with the PR and the performance on the other lifts.
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  24. Despite being completely low on energy due to lack of sleep TRAC said more volume. I also decided to just man up and get my GPP in anyways. Popped a cap of Norcodrene this morning prior to work and it seemed to hold me over even into the workout.

    Today after foam rolling I hit a circuit of:
    Side Rotations
    Landmine Twists
    AB-Wheel Rollouts
    Hip Thrusts
    Spinal Traction

    Then considering my low levels of energy I decided to just combine my rowing with some carries (30s rest between all):
    Deadstop Row
    Double Front Rack KB Carry
    Deadstop Row
    Suitcase Carry
    All x 2

    Stretched then went home.

    I am beyond tired right now and hope I can just pass out after work for 10-12 hours lol.
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  25. Awesome update! I really think its cool how the weight is regulated with what you are doing. Big squats ma man!
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    "Jackie Treehorn treats objects like woman man."

  26. Do you have a link that talks about your training regime?
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  27. Quote Originally Posted by rob112 View Post
    Awesome update! I really think its cool how the weight is regulated with what you are doing. Big squats ma man!
    Thanks man. I should have just not been a little punk and put 425lbs on the bar and squatted that for a double and not moved the pins up.

    Despite how it went, my confidence went up after using it, so I'll take that as a plus.

    Quote Originally Posted by Sean1332 View Post
    Do you have a link that talks about your training regime?
    Outside the actual RTS Manual (little book about the program) these links cover the basics: http://forum.reactivetrainingsystems...php?7-training

    Mike got lots of questions about how to set some programs up so he put this article up giving a theoretical program (you can see the similarities in frequency, exercise rotations, etc.): http://forum.reactivetrainingsystems...ediate-Program

    I also can try to help explain anything else or find links if you want. I read pretty much every single article on that site before deciding to hire Mike for coaching.
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  28. Thanks, dude. I'll read over them. Your sessions intrigue me.
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  29. Quote Originally Posted by Sean1332 View Post
    Thanks, dude. I'll read over them. Your sessions intrigue me.
    They'll probably get really intriguing after next week if what Mike wants to change really happens.
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  30. Week 12 Day 3- January 24:


    Slept a lot to make up for some struggles earlier this week. TRAC is back to wanting me to add volume.

    Training:
    Day 3:

    Competition Bench Press Work up to x2 @9 Load Drop. 4-6%
    2ct Pause Squat Work up to x4 @9 Load Drop. 4-6%
    Push Press x 4 @8 Repeats

    Competition Bench (Paused):
    Warm Up- 45lbs x 10, 95lbs x 5, 115lbs x 5, 135lbs x 5, 175lbs x 5, 205lbs x 2, 220lbs x 1
    235lbs x 2 @9.5
    Load Drop
    220lbs x 3 @8
    220lbs x 3 @8
    220lbs x 3 @8
    220lbs x 3 @8.5
    220lbs x 3 @9

    Something felt weird today, but at the same time everything felt light. 235lbs moved well, just called it a 9.5 because I didn't like the length of the second pause. 220lbs felt super easy and got some solid pressing in.

    2ct Pause Squat
    Warm Up: 45lbs x 5, 135lbs x 5, 225lbs x 5, 275lbs x 3
    315lbs x 5 @9
    Load Drop
    290lbs x 5 @8
    290lbs x 5 @8.5
    290lbs x 5 @9

    Oops. Idk what I was thinking but I did 5 reps instead of the target 4. I realized it after the last set when I was warming up for push press. O well. Felt great squatting today.



    Push Press:
    Warm Up: 45lbs x 8, 95lbs x 8, 135lbs x 5
    150lbs x 4 @8
    150lbs x 4 @8.5
    150lbs x 4 @9

    Meh. Didn't feel strong on these. O well.

    Went out for all you can eat wings after this. I need to eat more in general if I want to gain weight...my training volume is making it hard to get in enough calories with my current food choices so things have been shifting a bit.

    Nudes to prove I am still lean
    Name:  photo 2.JPG
Views: 49
Size:  28.0 KB

    Need to add some mass to my back....
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