Squats on Squats on Squats. Journey to 500lbs!

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    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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    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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    mmm chain!

    Towel press as in reduced ROM from a towel?
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    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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    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
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    Fine, I guess I'll sub....
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    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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    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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    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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    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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    I am so confused reading this log.

    But it's cool
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    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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    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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    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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    Awesome update! I really think its cool how the weight is regulated with what you are doing. Big squats ma man!
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Do you have a link that talks about your training regime?
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    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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    Thanks, dude. I'll read over them. Your sessions intrigue me.
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    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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    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: 38
Size:  28.0 KB

    Need to add some mass to my back....
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    Great squatting, buddy.
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    Looking jacked. Now all you need is dat tan
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    Quote Originally Posted by Sean1332 View Post
    Great squatting, buddy.
    I am getting pretty amped to see if I can hit 450+ soon.

    Quote Originally Posted by smoker145 View Post
    Looking jacked. Now all you need is dat tan
    My level of paleness is unparalleled..I need to get some sun this year or else.
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    nice squatting man! made those pauses look easy.
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    Dang, bringing the HEAT on those pauses!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by capo180 View Post
    nice squatting man! made those pauses look easy.
    Ya I'll be honest the didn't feel easy haha

    I try to keep my RPEs based on form as well though. I could feel hips pop up before my chest when it was getting tough.


    Quote Originally Posted by herderdude View Post
    Dang, bringing the HEAT on those pauses!
    There was a stop watch in front of me to keep me from cheating... Lol
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    Strong back brother!
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Quote Originally Posted by rob112 View Post
    Strong back brother!
    Needs to be stronger.



    Week 12 Day 4- January 24:


    TRAC stays asking for more volume. I obliged again. If I don't get some DOMS from this workout I don't know what would give me any.

    2ct Pause Deadlift Work up to x4 @9 Load Drop. 4-6%
    Towel Press Work up to x2 @9 Load Drop. 4-6%
    Snatch SLDL x4 @8 Repeats

    Warm Up- 135lbs x 10, 225lbs x 5, 275lbs x 3, 295lbs x 2
    325lbs x 4 @9
    Load Drop
    295lbs x 4 @8
    295lbs x 4 @8
    295lbs x 4 @8.5
    295lbs x 4 @9

    I was seeing stars by the end of all that. Something was clicking with locking my lats down today, but that is definitely my limiting factor. Legs felt like they could pause with more but I just the upper back was really screaming being held in proper position.

    Towel Press:
    Warm Up: 45lbs x 10, 95lbs x 10, 135lbs x 5, 185lbs x 5, 205lbs x 2, 225lbs x 2
    245lbs x 1 @8.5
    Load Drop
    230lbs x 2 @7.5
    230lbs x 2 @8
    230lbs x 2 @8
    230lbs x 2 @8.5
    230lbs x 2 @9

    BLAH. Overshot a bit. I'd been demolishing every lift this week and thought I could hit this. I still definitely had one more rep in me, but I decided to rack it rather than risk a super grinder. Dropped down and killed myself with the load drop volume. Dang.

    Snatch SLDL:
    Warm Up: 135lbs x 8, 185lbs x 8, 225lbs x 3
    295lbs x 4 @8
    295lbs x 4 @8
    295lbs x 4 @9
    285lbs x 4 @8.5
    285lbs x 4 @9

    Decided to make a small drop to keep on going for more volume. These felt great today (theme of the day lol).

    Overall everything felt light. Form wasn't picture perfect on some of my deadlift sets, but within the limits I am allowing and I seemed to be pushing through well. I ate an insane amount of food yesterday yet somehow weighed the least I have in several weeks today.
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    If TRAC wants more volume, why don't you scooch a little more volume into your warmup sets? Smaller jumps and whatnot.
    Training log:
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    Quote Originally Posted by herderdude View Post
    If TRAC wants more volume, why don't you scooch a little more volume into your warmup sets? Smaller jumps and whatnot.
    I might. Since this should be the last week in my current training block Mike told me to just keep everything how I had been doing it and that he'd re-evaluate and probably make changes with the new training coming up.

    That is a good idea though. I tend to do more warm ups with my developmental training blocks towards the beginning of the training cycle.
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    Quote Originally Posted by bolt10 View Post

    I might. Since this should be the last week in my current training block Mike told me to just keep everything how I had been doing it and that he'd re-evaluate and probably make changes with the new training coming up.

    That is a good idea though. I tend to do more warm ups with my developmental training blocks towards the beginning of the training cycle.
    Totally. I'd run it by him, obviously. Homie knows more than I. I'm with you, the closer I get to a meet/heavier I train, the more I drop volume in the main lift and supplementary stuff.
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    I'm here Bro.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    So I did the same workout Saturday as I did Wednesday. I had to get it in early before work because I was heading to Maryland for the weekend and didn't have any other time to train. Seem to still be recovering fine and have a good line up of workouts this week. About to down my pre-workout and then go hit some triples on squats.
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    Week 13 Day 1- January 27:


    Out of town all weekend so I had a bit of driving. My hip didn't seem to like the car rides, but didn't give me any issues with the lifts today. TRAC said to train as usual (no extra volume today).


    Squat w/Belt Work up to x3 @9 Load Drop. 4-6%
    2ct Pause Bench Work up to x3 @9 Load Drop. 4-6%
    Close Grip 3-Board Work up to x5 @8 Repeats

    Squats w/Belt:
    Warm Up- Bar x 10, 135lbs x 10, 225lbs x 5, 295lbs x 4, 345lbs x 3, 385lbs x 1
    410lbs x 3 @8
    420lbs x 2 @9
    Load Drop
    390lbs x 3 @9

    Overshot a bit. I probably should have just gone straight for 415lbs x3 for the first set. I thought 410 would be good (PR at that weight), but it was actually too easy. 420lbs may have been a tad under @9, the second rep was just slow and with no spotter I decided to be cautious. The 420lbs felt better than last week AND it was after a set with 410lbs so I wasn't upset and was pretty happy with this despite not being in line with today's plans



    2ct Pause Bench:
    Warm Up: 45lbs x 5 x 2, 95lbs x 5, 135lbs x 5, 175lbs x 5, 195lbs x 2
    215lbs x 3 @9
    Load Drop
    205lbs x 3 @8
    205lbs x 3 @8
    205lbs x 3 @8.5
    205lbs x 3 @9

    Prob. a little undershot here. The load drops felt real good and form felt perfect today.

    Close Grip 3-Board
    Warm Up: 135lbs x 10, 185lbs x 5, 205lbs x 5,
    215lbs x 5 @7
    225lbs x 5 @8
    225lbs x 5 @9

    This blew my mind a bit. I only hit 195lbs x 6 two weeks ago so was not expecting this at all. Very happy with how easy this felt.

    After this workout I didn't even really feel tired. Maybe I needed more work? All that crazy volume lately must be paying off in some way.

    I slept like 9 hours last night to make up for very minimal sleep this weekend. I ate like a king all weekend though so yaaa!
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    PS I wore the Jugg shirt today kind of as a way to wish Brandon Lilly a speedy recovery. That crap SUCKED.
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    Nice work today man. Making me want to squattttt. I feel so fresh right now (minus the shoulder) but don't squat till friday.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    Nice work today man. Making me want to squattttt. I feel so fresh right now (minus the shoulder) but don't squat till friday.
    Yaaa you'll be good to go once that shoulder gets fixed up. I know whenever I have a little nagging injury that holds me off for a little bit I come back and things tend to go well. Squatting with shoulder pain is horrible though.
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    Well it acted up and I hit 300 and 295 in my next two bench sessions as planned but just didn't feel good/right..... so I hit reps of 225 but that was worse. So I decided to take my deload a week early and then go from there.... I think still gona rest some more, I am just hoping it doesn't exasperated from deads/squat this week. But I don't remember it bothering me last week on anything beside bench. That said I feel fresh as hell and should tear up whatever I set into. I feel like I should be going to a meet right now lol. My hips haven't felt this healthy since I was like 14.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Good squatting man
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    Quote Originally Posted by Sean1332 View Post
    Good squatting man
    Thanks man. Not even sore today (but again volume was pretty low compared to usual). I am going to get that 500 sooner than later...my focus is on point with training lately.


    AM is being glitchy and won't let me attach pics ATM, otherwise I was going to toss up what TRAC looks like this morning, just so everyone could kind of see what I mean when I say it "tells" me to do something. Of course TRAC wants more volume again today so deadlifts are going to be brutal.
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