Squats on Squats on Squats. Journey to 500lbs!

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    Quote Originally Posted by capo180 View Post
    lots of good work man. those conditioning rounds look like hell to my out of shape a$s lol.
    4 weeks ago that'd been me...I am starting to feel better all around. HR in the morning has dropped a bit too.

    Quote Originally Posted by Wrivest View Post
    Nice stuff man, good call on tossing the MU's the 3rd round. I came too far through the rings once, almost ate sht, and it took a looooong time to get my shoulder back to normal.
    Ya well I am a form perfectionist (why I love powerlifting lol), but I hit 10 unbroken on the first round, then 4/3/3 on the second, but knew it would take too long to do like doubles and singles, so to keep the pace of the workout the same I switched it out. I always make sure to keep my shoulders in mind though because they are my weak or prone to injury area.
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    Felt like crap during my workout, but PRd. Hit 395lbs for a triple beltless.

    You can watch it here: http://youtu.be/PP80UOZ_23Y

    I'll update the rest of the training later.
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    Looked nice and smooth, buddy. Nice work.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Strong work mr squat machine!
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    Quote Originally Posted by herderdude View Post
    Looked nice and smooth, buddy. Nice work.
    Quote Originally Posted by capo180 View Post
    Strong work mr squat machine!
    Thanks guys!

    I'll post my deads and today's workout as well later.

    But I finally got some muscle ups strict! 5 in a row haha

    http://instagram.com/p/vJaR_eyv0o/
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    Squats looked awesome man! Strong
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Nice log brother
    Front squats are beast
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    5 strict MU's is legit! Nice work
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    Bada## MUs! Strong!

    Powernast!
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    BRB haven't updated in what feels like a year. Working 50-60 hours a week between my "real" jobs and my online work haha

    Loving it right now though.

    I haven't forgot all of you tho.....here are some updates:

    Friday:
    1a) Build up to x3 (@7, @8, and repeat top effort until @9) on Beltless Squats: 355lbs x 3 @7, 375lbs x 3 @8, 395lbs x 3 @9
    1b) Drop to 70% (~285lbs) for 8 reps x 3 sets with 45s rest.
    2a) Build up to easy x5 (@8) Push Press: Top set 135lbs x 5 (@7.5)
    2b) Drop ~20% (105lbs) 3 sets x 10 reps "TnG" (I didn't really reset with each, lowered and right into it)
    I was feeling a bit beat up. Squats felt "hard", but looked good on tape so I went for the 395lbs PR (glad I did, it went well). Anyways, since I was struggling I kept the conditioning "easy".
    Conditioning:
    100 Jump Rope Singles + 15 Scap Pushups + 100m Double KB Front Rack Farmers Walk x 4 rounds

    Saturday:
    1a) Deadlift @~90% (405bs) x 1 (singles) x 5 with 90s rest
    1b) Drop to 70% (~295lbs) for 10 reps x 3 sets with 45s rest. Easy today...hmm.
    2a) Close Grip Pause Bench 175lbs x 5 @7, 185lbs x 5 @8
    2b) Drop ~20%: 155lbs x 10 x 3 sets (Less pause, more TnG)
    2c) Ring Rows 211 Tempo: 20 reps x 3 sets (Super set with last warm up and all work sets)
    Conditioning:
    500m Row at 2k Pace + 15 KB Swings (added weight each set) x 5 with 2:30 rest in between rounds

    Still a little "beat". Deadlifts felt heavy and my 5th rep was the slowest DL I've ever grinded out. It was great though, because it was technically on point, just moved very slow, but didn't lose grip or form at all so maybe I am learning to grind things out?

    Sunday:
    1a) Build to easy (@8) Front Squat + Pause x 5: 265lbs x 5
    1b) Drop ~20% and do 2 x 10 reps: 215lbs (No Pause, brb quad pumpsss). Wanted 3 sets, but I was smoked after 2.
    2a) 1 L Muscle Up + 2 Strict Muscle Ups + 3 Kipping Muscle Ups + Ring Turnout at top held for 5s x 3 sets
    EMOM 10 Minutes
    3a) Even: 3 HSPU from Deficit (45lbs bumpers)
    3b) Odd: 6 Strict Leg Raise to Bar Taps
    Conditioning:
    Some Airdyne, Jump Rope, Pushups, etc all mashed together. Too lazy to write it all up, but it took 30 minutes. BRB why?

    Tuesday I hit:
    1a) Build to easy (@8) Snatch Grip DL from deficit x 5: 335lbs x 5
    1b) Back Tight, no weight drop.
    2a) Bench Press (Comp Pause, not full width): 205 x 3 @7, 215 x 3 @8, 225 x 5 @8.5
    2b) 70% (175lbs) x 8 x 3 sets w/45s rest: I only got 6 on the third set, that rest was brutal. Probably done doing this, as I can't keep up with the progression. I keep missing reps, so I am going to re-evaluate what to do for higher rep benching.
    3a) 3pt Row: 10 reps x 5 sets each arm
    3b) Ring FLR: 60s x 3 sets
    4c) 400m Spring Intervals: 5 sprints (all under 1:25) with 1:30s rest

    Then yesterday I did some light back work and rowed all day. I posted it on instagram but too lazy again to post here.............don't judge me. Hit 4000+ meters.

    I took 1 scoop High Volume yesterday and my quads and back were rocks after the rowing....Veins everywhere too.

    All I want to do is Squat tomorrow. So much work so little Squatting!!
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    Dam nice work man. 4000 meters on a rower is impressive man.
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    Quote Originally Posted by capo180 View Post
    Dam nice work man. 4000 meters on a rower is impressive man.
    They were in 500m intervals but ya still sucked haha

    Feeling lazy. Check Instagram for vids but of note I hit 395lbs for a squat double beltless and 385lbs for 6 singles on dl beltless.

    Spent a lot of the rest of each session hammering gymnastic moves/bwt stuff. Pause muscle ups, ring dips, push-ups, hand stand push-ups, ring rows, etc.
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    Need more food. Cals are around 3300-3500 daily now, weight gain has stopped, so up again. Tired and sore from the last two days and I was out late last night, so this workout today was tough. Katana + 1 scoop High Volume to get me rolling today. More pump ingredients than I need, but my endurance was pretty insane today.

    Sunday:
    1a) Build to easy (@8) Front Squat x 3: 285lbs x 3
    1b) Drop to 245lbs (no reason for the number really just "seemed right) and hit 2 x 10 easy reps on high bar squats.
    2a) 1 L Muscle Up + 2 Strict Muscle Ups + 3 Kipping Muscle Ups + Ring Turnout at top held for 5s x 3 sets. These felt easier than last week, form was better, and contemplated a 4th round, but could feel it was a lil meh so stopped at 3.
    EMOM 12 Minutes (added 1 round to each from last week)
    3a) Even: 3 HSPU from Deficit (45lbs bumpers)
    3b) Odd: 6 Strict Leg Raise to Bar Taps
    Conditioning: 6 rounds of 2 minutes
    4a)10 calorie Row
    4b) Mountain Climbers in remaining minute
    4c) 60s Rest

    BRB I hate mountain climbers.

    Wanted to go with pauseless Front Squats to test my top end with them a bit. Not the craziest amount for a triple today, but looking back at how 205lbs used to feel like a house and this didn't feel too bad, my mind is slightly blown. I am missing a little bit of ankle mobility in the right, which is causing a little knee tenderness after Front Squats, so they may be dropped and replaced next week. I'll be hammering some extra mobility anyways though. I really want to come back to Front Squats again soon because I feel I am close to an old goal of 2x BWT on them.

    HSPU from a deficit today were super easy. Last week in the later minutes I had to break them up, but today I did all three in each round easily so added an extra minute for each round.
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    Nice front squat reppage.

    And damn dude. I'm at 3100.
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    Have you started wearing all Reebok and watching Rich Froning vids yet?
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    Quote Originally Posted by Sean1332 View Post
    Nice front squat reppage. And damn dude. I'm at 3100.
    Ya it's a little annoying. I work a lot so I have several very large meals haha

    Quote Originally Posted by Wrivest View Post
    Have you started wearing all Reebok and watching Rich Froning vids yet?
    You pretty funny....
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    Training has some minor changes. Prob won't update much but I'll show PRs and any major updates.

    GF said im too lean so she made me 3 sweet potatoes in a spicy hash and some salmon (and a chocolate bar haha). Brb gains?

    Also been a little sick the last several days so life sucks.
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    Hey man, it'd be cool to see PRs and just a general idea of what you have going on here and there.

    And a woman in the modern era that cooks...hold on sunny Jim, hold on haha
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by rob112 View Post
    Hey man, it'd be cool to see PRs and just a general idea of what you have going on here and there. And a woman in the modern era that cooks...hold on sunny Jim, hold on haha
    Ya I'll keep coming back to update just dnt wanna type I all out all the time haha

    Probably bootleg pics like this:


    That's 150m row intervals from yesterday.
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    In case no one knew what that meant I put the time then / then the pulls per minute average. 46-47 is where I felt best, but a couple times it went a bit higher because I pulled so hard I came off the seat and had to readjust so my pulls got smaller.
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    Well I'll update for today since it was pretty basic. Killed some Thanksgiving food (had it with co-workers today) and a nice serving of Pumpkin Pie pre-workout today. Have remnants of a cold so things suck right now, but really needed the workout for some stress relief:

    A) Squats 4 sets x 5 reps: 325lbs, 335lbs, 345lbs, 355lbs all for 5 reps, last set was a @8.
    B) Bench: 185lbs x 5, 195lbs x 4, 205lbs x 3, 215lbs x 2, 225lbs x 1
    B2) False Grip Ring Chip Up: +18lbs x 5, +26lbs x 4, +36lbs x 3, +44lbs x 2, +50ishlbs x 1. I forget the exact weights off the top of my head...stupid KBs at weird kilos....
    C) EMOM of MUs. Kind of weird workout that I randomly made up: 1, 1, 1 Paused, 1 Paused, 2, 2, 1 Paused + 1, 1 Paused +1, 2 Paused, 2 Paused, 3, 2 (couldn't get a 3rd so stopped here). Just kind of slowly add a bit more/made it harder every other minute until I couldn't anymore. I know I seem muscle up crazy but 1) I love them 2) the strict ones seem to really build some mobility and stability in my shoulders and make all my other presses feel more stable lately.

    That was it. Pretty quick. Easy. Add weight next week with slight rep changes as well. Diet was rough today (had trouble getting enough meals other than that Thanksgiving meal so I am about to destroy probably 1200-1500 calories right now to make up for it).

    355lbs x 5:
    http://instagram.com/p/vrprTwyv48/
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    Love the updates, but I have a question. Are you distancing yourself from powerlifting?
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    Quote Originally Posted by liftandswim View Post
    Love the updates, but I have a question. Are you distancing yourself from powerlifting?
    Forgot to bring this up. But for a bit ya. My shoulders and overhead abilities SUCK. And I couldn't run without my calves cramping, so I found it unacceptable.

    I am considering this the "offseason". In 5 weeks I'll re-test my lifts (Squat, Bench, DL) all beltless, evaluate, then probably add a belt and start moving back to a more RTS style split (quite possibly picking up coaching from Mike again or their new group coaching option).

    I spent pretty much 2.5-3 straight years doing only powerlifting programs (ranging from 531, Cube, Westside, to RTS for the longest of any of them). It is cool, but I really only like squatting and needed some new challenges. I'll be back at it again soon though.
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    Good to branch out from powerlifting to make yourself a better powerlifter as well. There will always be a platform.
    Training log:
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    Quote Originally Posted by herderdude View Post
    Good to branch out from powerlifting to make yourself a better powerlifter as well. There will always be a platform.
    Exactly. I can definitely feel how the lowered frequency and volume on the competition lifts is taking a toll on form, but they feel "stronger" regardless so once I add that back in and re-dial the form it should be nice.

    I'm reliving my childhood and gymnastics though.
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    Like the explanation, bolt. Party on
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    Quote Originally Posted by liftandswim View Post
    Like the explanation, bolt. Party on
    This kind of relates with how I've been thinking too: http://www.jmaxfitness.com/blog/does-cardio-ruin-gains/

    It is hard for me because I'd love to just Squat heavy every day (and lift heavy in general), but I realize for my long term improvement I needed a step back. Build my base, work on some areas that suck, and get away from "chasing the weight".

    I'd love to be able to do a variation of the 666 challenge one day (600 Squat/DL, sub 6:00 Mile) as well (who knows when). 600 on both those lifts are far away from me though and idk if a 555 would even be possible (brb sprinting a whole mile).
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    In training news I hit 5 singles at 405lbs on DL and it felt better than 385lbs the previous week.

    Did a KB and AirDyne circuit afterwards that was death (very short bursts, with long rest, alactic work).

    Went in and did some rowing sprints today (I needed stress relief again after some bad news this morning before church).

    I'll do some Squats again Tuesday (high bar and front squats).
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    6 minute mile is cake. 5 minutes is insane though
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    Quote Originally Posted by liftandswim View Post
    6 minute mile is cake. 5 minutes is insane though
    That is the dilemma haha

    500 Squat/DL is getting closer, but a 5 mile seems insane. But then 600 Squat/DL seems impossibly far off to me too.
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    Quote Originally Posted by bolt10 View Post
    That is the dilemma haha 500 Squat/DL is getting closer, but a 5 mile seems insane. But then 600 Squat/DL seems impossibly far off to me too.
    A 5 minute mile would take too much specific training I'd think. Enough that my lifts would suffer.

    On the other hand, I know I could run a 6 minute mile through sheer force of will at almost any time. I was a 17 minute 5k'er in high school. Plus, come on, 666 sounds cooler!

    You'll grab a 600lb squat/DL if you eat your way up to 198
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    Here is where I first saw it for anyone else wondering: http://www.powerrackstrength.com/bra...t-2-he-did-it/

    Alex Viada talks about it a lot too so that is probably what sparked it as well.
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    Crabill is also a ripped 220. I've seen him in person, the entirety of his 220 is in his posterior chain. You would not think he's an elite powerlifter walking toward you. I think 565 is still pretty cool and Viada's is more like 7/4.5/7, so it's not impossible. But yeah, that would be sweet. I was thinking about getting KStarr's New book and prepping my body to run.
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    Quote Originally Posted by herderdude View Post
    Crabill is also a ripped 220. I've seen him in person, the entirety of his 220 is in his posterior chain. You would not think he's an elite powerlifter walking toward you. I think 565 is still pretty cool and Viada's is more like 7/4.5/7, so it's not impossible. But yeah, that would be sweet. I was thinking about getting KStarr's New book and prepping my body to run.
    Saw the book and have thought of grabbing it. Paolis gymnastic book is above it on my to buy list tho haha
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