Squats on Squats on Squats. Journey to 500lbs!

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  1. Nice work man, wide grip bench always feels a bit stronger but I'm realizing its more techincally demanding in terms of keeping scaps back, and staying tight.

    whats your normal mobility work pre-squat day?


  2. Quote Originally Posted by rob112 View Post
    I feel you 100% on bench groove. I have issues there, too.

    Solid work on the squats with the aches and all, and looks like the next session is going to suck. I didn't know it was legal to make pauses over 3 reps. That **** starts fights in some cultures! Haha
    It wasn't horrible today....but idk it still sucked.

    Quote Originally Posted by capo180 View Post
    Nice work man, wide grip bench always feels a bit stronger but I'm realizing its more techincally demanding in terms of keeping scaps back, and staying tight.

    whats your normal mobility work pre-squat day?
    Ya I've got some lacking internal rotation on the right side that seems to be limiting a bit. Working on it and it is getting better.

    As far as pre-squat day stuff it just depends on what is feeling tight. Usually some form of Psoas, TFL, and Adductor rolling, then Oly Wall Squat (with band), and some form of external and internal hip rotation stuff (Supple Leopard style). 2 minutes holding each stretch (takes 10 minutes to stretch and the rolling is quick so maybe 15 minutes total work). Do it while I watch Netflix at night.

    Week 4 Day 4- August 8:


    Pause Deadlift Work up to x5 @9 1 Down Set
    2-Board Bench Work up to x5 @9 1 Down Set
    Deficit SLDL Work up to x 8 @9 1 Down Set


    Pause Deadlift:
    Warm Up-70kg x 5 x 2, 90kg x 5, 110kg x 3
    125kg x [email protected]
    135kg x 5 @8
    145kg x 5 @9
    Drop
    135kg x 5 @8.5


    Hook grip ftw today. I couldn't find my tape (wtheck) so I had to use some crappy tape. So grip was a bit harder, BUT I didn't have any issues. Tried a little different set up today and liked it (felt it more in my legs for once). 5 reps at 2ct pauses was torture though...if you look I am shaking a bit.


    2-Board Bench:
    Bar x 10, 45kg x 6, 60kg x 5, (Add Board) 75kg x 3, 90kg x 3
    97.5kg x 5 @7
    102.5kg x 5 @8
    107.5kg x 5 @9
    Drop
    102.5kg x 5 @9

    Went from easy to hard fast. Set up felt good today...still working on it and fine tuning the bar path, but the 2-board hits right around where it gets funky so it is a great exercise for me right now.

    Deficit SLDL:
    100kg x 8 @7
    110kg x 8 @8
    120kg x 8 @9
    Drop
    110kg x 8 @8

    Same weight but a rep less than last time. It wasn't "hard" and I could have probably aimed for more and matched teh e1rm of last time, but this time I did it without losing grip and my back was torched from the Pause DL earlier (so I didn't want to push it).
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  3. That looked freaking brutal man! Nice work
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  4. nice heavy pause work there man. thanks for the pre-squat stuff too. need to really up my day before mobilization.

  5. Jealous of your home gym. Great workout bolt
    •   
       


  6. Quote Originally Posted by liftandswim View Post
    Jealous of your home gym. Great workout bolt
    Thanks. It was a big decision when I made the decision and dropped the money for most of it all at once.

    Quote Originally Posted by rob112 View Post
    That looked freaking brutal man! Nice work
    They were...I edited out the part with me staring at my thumbs and then sitting down for awhile.

    Quote Originally Posted by capo180 View Post
    nice heavy pause work there man. thanks for the pre-squat stuff too. need to really up my day before mobilization.
    No problem man. I am a fan of getting a little mobilization in at night as kind of a "winding down" for the day and helping attack a weak point while not making my workout any longer.
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  7. Quote Originally Posted by bolt10 View Post
    Thanks. It was a big decision when I made the decision and dropped the money for most of it all at once.
    That's my plan one day. Gonna wait til I have the mula to purchase quality equipment like you have

  8. I think the two board will be a big help to your bench, too. I had a weird spot in my bench where I lost all leverage at top weight. The two board cured me of it, I predict it will do the same for you.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  9. Quote Originally Posted by herderdude View Post
    I predict it will do the same for you.
    **rubs belly**...uh, I mean crystal ball

  10. Quote Originally Posted by herderdude View Post
    I think the two board will be a big help to your bench, too. I had a weird spot in my bench where I lost all leverage at top weight. The two board cured me of it, I predict it will do the same for you.
    Hope so! Don't have them this week, but they should be back throughout the program a bit.

    Quick note...this is supposed to be a "deload week", but based on Mike's definition of deload it doesn't look like it. Basically just 2 less exercises per week and only 3 sessions instead of 4. So lower volume, but intensity is all there. I planned to go easy, but hit PRs....oops auto-regulating.


    Week 5 Day 1- August 11:



    Squat w/Wraps and Belt Work up to x3 @9 1 Down Set
    Touch and Go Bench Work up to x5 @9 1 Down Set
    Close Grip + Minis Work up to x 5 @9 1 Down Set


    Squats w/Wraps and Belt:
    Warm Up- Bar x 10, 70kg x 5, 90kg x 5, 110kg x 5, 130 x 3, Add Belt/Wraps 150kg x 2
    165kg x 4 @6
    175kg x 4 @7
    185kg x 4 @8
    190kg x 4 @8.5
    Drop
    180kg x 4 @8

    Well, that went great. Wrapped a little different today and seemed to help (or I am getting used to the wraps more). Slight stance changes as well (flared the toes a bit) and tried to stay upright (already stay pretty upright). I only planned to repeat the same weights I hit 2 weeks ago, but it was way too easy. Small jump for final set (probably should have done a bit more) was still a bit easy.

    185kg:

    190kg(PR!):



    Touch and Go Bench:
    Bar x 10, 45kg x 6, 60kg x 5, 70kg x 3, 80kg x 3
    90kg x 5 @7
    95kg x 5 @8
    100kg x 5 @9
    Drop
    95kg x 5 @8.5


    Close Grip + Minis:
    45kg x 8 @7
    50kg x 8 @8
    55kg x 8 @8.5
    Drop
    50kg x 8 @8

    Could have probably done more, but decided to take it easy.

    Felt pretty good. Not even really tired after. Also, got Max Out from Iforce today (after my lift..smh), so I'll post a link to my log once I start that. I won't comment too much on it in here (try to keep this mostly about training), but if you have questions about it I'll answer them here or in the log once it is up.
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  11. Nice freaking squats man! How you wrapping the knees? I keep messing with going x or straight up and down, etc
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  12. Good work!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  13. Quote Originally Posted by rob112 View Post
    Nice freaking squats man! How you wrapping the knees? I keep messing with going x or straight up and down, etc
    Straight up and down, starting at the knee. I went a bit higher with the wraps today and didn't use the X at all (don't always use it). I also rolled them up much tighter before applying and left them on for a bit longer to try and "get used" to the discomfort.

    Quote Originally Posted by Sean1332 View Post
    Good work!
    You told me to be patient with them and it paid off.
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  14. Week 5 Day 2: August 13



    Competition Bench Work up to x4 @9 1 Down Set
    Deadlift w/Belt Work up to x 4 @9 1 Down Set
    Close Grip Incline Press Work up to x 6 @9 1 Down Set
    Front Squat Work up to x 6 @9 1 Down Set

    Competition Bench:
    Warm up: Bar x 10, 40 x 5, 60 x 5, 70 x 4, 80 x 2
    90kg x 4 @7
    95kg x 4 @8
    100kg x 4 @9
    Drop
    95kg x 4 @8.5

    Felt good today. Felt real comfortable with the grip too!

    Deadlift:
    Warm up: 70 x 5 x 2, 90 x 5, 110 x 3, 130 x 2, 150 x 1
    160kg x 4 @7
    170kg x 4 @8
    180kg x 4 @9.5
    Drop
    + Straps
    170kg x 4 @8

    Meh. I tried to do the set up like how I did with the pauses on Friday...seemed to work great until the top set. I lost grip a bit on rep 3 and had to reset before rep 4. Wasn't super "tough", but the reset gave me more rest so I didn't want to count it as @9. I added straps for the drop just because I didn't want to risk losing grip again. Hook feels good, but had to hold on for several reps at times.

    Vid of Bench (no sound because someone was on the phone while I recorded ) and my 170kg pulls.


    CGIP:
    62.5kg x 6 @7
    67.5kg x 6 @8
    72.5kg x 6 @9
    Drop
    67.5kg x 6 @8.5

    Front Squat:
    85kg x 6 @7
    90kg x 6 @8
    95kg x 6 @9
    Drop
    90kg x 6 @9

    Adding a fourth exercise was rough. I was pretty shot so kept it easy and it was still tough.

    Rest now until Friday. Overall up and down. Pressing felt great, DL mixed bag. I feel when I position right pulls are great, when I miss position even a bit, things get blahhhhh. Taking it easy, eating up, and trying to be prepared for next lift and next week.
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  15. Awesome workout bolt. No doubt adding in that 4th exercise was killer! And I feel you on the deadlift set-up nonsense. If I'm off, I'm OFF. Talking 80% feels super heavy haha.

  16. Quote Originally Posted by liftandswim View Post
    Awesome workout bolt. No doubt adding in that 4th exercise was killer! And I feel you on the deadlift set-up nonsense. If I'm off, I'm OFF. Talking 80% feels super heavy haha.
    Ya sucks when it happens, but one day it'll be like Squats and I'll be able to have good technique constantly.

    Log is up if anyone cares about Max Out: Iforce Max Out Log

    Shot a gun for the first time in my life last night (shot ten actually). Kinda cool, but I am Batman so I don't use guns.

    Chilling out today, relaxing (more like working), and maybe some mobilization work as well. I am pretty sore from yesterday though.
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  17. Week 5 Day 3: August 15


    Early lift because I am heading out of town in a bit.

    2ct Pause Squat Work up to x5 @9 1 Down Set
    3ct Pause Press Work up to x 5 @9 1 Down Set
    Deficit Stiff-Leg Deadlift w/Belt Work up to x 8 @9 1 Down Set

    Pause Squat:
    Warm up: 70 x 5, 90 x 3, 110 x 2
    130kg x 5 @7
    140kg x 5 @8
    150kg x 5 @9
    Drop
    142.5kg x 5 @9

    That is a PR I believe. At least it is the best e1rm I've had in the last 4-5 months on Pause Squats.



    3ct Press:
    Warm Up: Bar x 10, 40 x 5, 60 x 3, 70 x 3
    80kg x 5 @7
    85kg x 5 @8.5
    Drop
    80kg x 5 @8.5

    Was a tad tougher than anticipated, so decided to shut it down at 85 instead of making a small jump. This was pretty brutal I kept having trouble breathing haha
    80kg down set:


    Deficit SLDL:
    100kg x 8 @7
    110kg x 8 @8
    120kg x 8 @8.5
    Drop
    110kg x 8 @8

    My erectors and upper back are still torched from Wednesday. It is a good thing though..I feel the new DL tweaks are hitting the right muscles that weren't before.

    I ate an awesome bison burger with sweet potato fries and a milkshake yesterday as well. About to head out to bring my youngest sister to college....gonna try and act tough, but I am pretty sad about it.
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  18. Mmmm bison burger.

    Smooth/mechanical squats as usual, buddy.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  19. Very solid workout. Breathing in high rep pause work where you have to hold your breathe a lot is rough.

    Bison burgers rock...may get one for lunch depending in the wife

    You're a good dude.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  20. Thanks guys. The burger was awesome....but my girls huevos rancheros with bison was even better. I was strong jelly as she ate it.

    I'll be going to the beach this weekend trying to work on the tanned part of being Jacked and Tan!
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  21. Tan is a mindset my brotha! Don't forget to hit some high rep pushups and curls before you hit the open air! Best foot forward and all that.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

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

  23. Crazy squats and presses Bolt! I would smash that metronome though!!!

  24. high rep pause shyt... yucky. good work bud! you can use some sun haha.


  25. Week 6 Day 1- August 18:



    Squat w/Wraps and Belt Work up to x4 @9 1 Down Set
    Competition Bench Work up to x4 @9 1 Down Set
    Overhead Press Work up to x 6 @9 1 Down Set

    Squats w/Wraps and Belt:
    Warm Up- Bar x 10, 70kg x 5, 95kg x 5, 115kg x 5, 135 x 3, Add Belt/Wraps 155kg x 2
    170kg x 4 @7
    180kg x 4 @8
    192.5kg x 4 @9
    Drop
    182.5kg x 4 @8

    Felt pretty good so I pushed the weight up a tad. I feel a little more powerful with a slight form tweek (a tad more upright) with the wraps, but this made me feel I was a little high on the reps (I am at a horrible camera angle so I couldn't tell). They felt good though when I hit the right groove. Walk out and set up is improved with wraps, which is paying off. I'll post a vid of today's training at the bottom, but here is a comparison of the position last week, today's top set, and my down set today (for comparison purposes):
    Name:  squat comparison.jpg
Views: 155
Size:  88.9 KB


    Competition Bench:
    Bar x 10, 40kg x 6, 60kg x 5, 70kg x 3, 80kg x 2
    90kg x 4 @7
    95kg x 4 @8
    100kg x 4 @8.5
    Drop
    95kg x 4 @8

    Bench finally is starting to feel comfortable. I am making efforts to "enjoy" it more to try and help build some progress. This new grip feels great, but I do need a bit more "upkeep" to make sure my shoulders/scapula don't start to hate me.

    Overhead Press:
    40kg x 6 @7
    45kg x 6 @8
    50kg x 6 @9
    Drop
    45kg x 6 @9

    Weakling presses.

    Today's top set and down set for Squats and Bench:
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  26. Another great session bolt. You seem to gaining some steam up in here. Aware me, when's your next meet?

  27. Quote Originally Posted by liftandswim View Post
    Another great session bolt. You seem to gaining some steam up in here. Aware me, when's your next meet?
    8 weeks from this past Saturday. I am getting really excited and my training is going very well. I can taste 500lbs Squat being toppled.
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  28. Great job, Bolt. You're going to smoke 500 bubba.

  29. Jeewiz, nice freaking squats and solid bench, too


    Tie goes to the lifter on depth
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  30. Week 6 Day 2- August 19:



    Deadlift w/Belt Work up to x4 @9 1 Down Sets
    3ct Pause Bench Work up to x2 @9 1 Down Set
    Pause Squat Work up to x 6 @9 1 Down Set


    Deadlift w/Belt:
    Warm Up-70kg x 5 x 2, 90kg x 5, 110kg x 5, 130 x 3, 150kg x 2
    Add Belt
    160g x 4 @7
    170kg x 4 @8.5
    Load Drop
    160kg x 4 @8*


    I am feeling pretty crushed from the Squat PR yesterday. Glutes are shot, so my lower back felt a bit stiff and was picking up more work than I would like. Quads are also demolished so I felt like zero leg drive. Got a blister (that popped) and my thumb nail was all bloody after the 170kg. I could have probably still hit 180kg (same as last week), but I really didn't feel like pushing it and decided to be conservative and not let the ego get into it.

    *Down set I did a bit different. Since I was having trouble for some reason today (on everything it seemed) I reset on each rep to try and do a better job getting initially set. No idea if this made things easier or harder than usual or just a wash. Wasn't too bad, but I got the work in today and just going to try and forget about it and re-group next time:


    Mats were in a different spot so check out the train set behind me and all the other random crap in the basement.

    3ct:
    Bar x 10, 40kg x 6, 60kg x 3, 70kg x 2
    85kg x 2 @7
    90kg x 2 @7.5
    95kg x 2 @8
    100kg x 2 @9
    Drop
    95kg x 2 @8.5

    Felt like I couldn't get set to save my life. So the fact I hit 100kg (ties PR) is almost a miracle and quite the accomplishment.

    Pause Squats:
    90kg x 5
    110kg x 3
    130kg x 4 @7
    140kg x 4 @8
    150kg x 4 @9
    Drop
    140kg x 4 @8

    Ok so if you can't tell today was an off day. I have no idea why (I was pretty exhausted by this point so guess my brain stopped working), but I did 4 reps instead of 6s. Blah. These were tough and much harder at the end compared to last week at the beginning of the lift. Either way I though I was taking it easy and hitting total bottom on these reps, but did the wrong prescribed reps.

    Dear Diary,
    Let us pretend 8/19/2014 never happened. Worst lifting day of the cycle so far. Not horrible though and I didn't get upset, so let us just erase it from memory.
    PEScience Representative
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