Squats on Squats on Squats. Journey to 500lbs! - AnabolicMinds.com - Page 3

Squats on Squats on Squats. Journey to 500lbs!

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  1. Elite Member
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    Week 13 Day 2- January 28:

    TRAC wanted more volume (add 3%) so we back to that again haha. I was a little worried because I was up several times in the middle of the night (3 and 5 before my normal wake up time as well), but it didn't seem to matter as I crushed this workout.

    Training:
    Day 2:

    Deadlift w/Belt Work up to x3 @9. Load Drop. 4-6%
    Bench Touch and Go Work up to x2 @9. Load Drop. 4-6%
    2ct Pause Squat Work up to x5 @8 Repeats

    Did spend more time than usual warming up because I literally needed to get warm (this cold is brutal compared to what I am used to).

    Deadlift w/Belt:
    Warm Up- 135lbs x 5, 225lbs x 5, 275lbs x 3, 325lbs x 3, 375lbs x 1, 405lbs x 1
    420lbs x 3 @9
    Load Drop
    385lbs x 3 @8
    385lbs x 3 @8.5
    385lbs x 3 @9

    I kept the hips a bit higher today and it seemed to help. Speed wasn't great off the floor but once I hit around the knees I had strong lockouts. Hopefully I can recreate this again as something clicked. This was a PR. I also had to tighten the belt a notch more on these...I seem to be getting leaner and stronger even though I am eating (relative to myself) insane amounts of food.

    Bench Touch and Go:
    Warm Up: 45lbs x 10, 95lbs x 10, 135lbs x 5, 185lbs x 5, 205lbs x 2
    235lbs x 2 @9
    Load Drop
    215lbs x 2 @8
    215lbs x 2 @8
    215lbs x 2 @8
    215lbs x 2 @9

    These felt strong today too. Believe this is a PR as well.

    2ct Pause Squat:
    Warm Up: 45lbs x 10, 135lbs x 5, 225lbs x 3, 275lbs x 3
    305lbs x 5 @8
    305lbs x 5 @9

    Another PR.

    I killed it today. Again even after all those PRs and work today I didn't feel beat up. Whatever is being programmed is like magic right now. LOL
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    Deadlift is getting stronger man! Good work
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Deadlift is looking good bro. Awesome!
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by rob112 View Post
    Deadlift is getting stronger man! Good work
    Quote Originally Posted by CountryLiftin View Post
    Deadlift is looking good bro. Awesome!
    Thanks guys. It has been the more frustrating lift for me lately. lol

    On a side note I am looking tentatively at a competition date of April 26. That would be pretty much exactly a year after my first meet. It will come down to if I have the time/money/resources depending on how my work situations end up going in the coming months. Either way I will do my best to be able to make it.
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    Awesome training day man! PRs on all 3 lifts!
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    Quote Originally Posted by capo180 View Post
    Awesome training day man! PRs on all 3 lifts!
    Ya! Whenever I get to weeks 11-13ish on these training blocks things start to really explode. Can't wait to build up to the next meet!

    Still on the same 2 week rotation of GPP/Prehab work.

    Added a bit of weight to each of these from last week:
    Side Rotations
    Landmine Twists
    AB-Wheel Rollouts
    Hip Thrusts
    Spinal Traction

    Then moved to:
    Deadstop Row. I did 10 reps on one arm, rested 30s, then did the other. Then repeated for 3 sets each side.

    Next:
    100yd Suitcase carry right
    100yd Suitcase carry left
    100yd Double Front Rack KB Walk
    x2

    Supposed to be more on the aerobic side with my conditioning this week so kept it easy and far.

    Not gonna lie I had tons of energy today so I added some BFR for Biceps (I haven't curled in forever so it felt stupid weird), some light rear delt work, and some pull ups.

    Then hit some more stretching (10 minutes) then hit the comic book store (one of my few non-work related ventures during the week and ya I am one of the biggest nerds you'll ever meet).

    Got Competition Bench, Squats w/ Belt and Wraps, and Military Press on tap for tomorrow!

    Also, had some real cool business opportunities open up so far this week. I am so done with the bull @#%^ I've had to deal with lately so can't wait until its behind me. That and a new power rack, etc. should be here in 1-2 weeks so I can get started on some loner dungeon training.
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    Quote Originally Posted by bolt10 View Post
    loner dungeon training.
    Reminds me of home
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Week 13 Day 3- January 30:


    Not a ton of sleep last night (early airport drop off of a friend cut into normal sleep schedule), but TRAC told me to keep rolling with more volume. Forgot my phone so had no music or video for today.

    Training:
    Day 3:

    Competition Bench Press Work up to x3 @9 Load Drop. 4-6%
    Squat w/Belt and Wraps Work up to x3 @9 Load Drop. 4-6%
    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
    225lbs x 3 @9.5
    Load Drop
    210lbs x 3 @9

    Meh. Gym was hot, I was tired, and I didn't buckle down and do what needed to be done. No excuses, need to focus better next time.

    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
    420lbs x 3 @9
    Load Drop
    390lbs x 3 @8
    390lbs x 3 @8
    390lbs x 3 @8
    390lbs x 3 @8.5

    This was one of those on days with the wraps. Idk if it was how I was wrapping it, or my groove, but these felt awesome today. Normally feel the wraps almost inhibit me a bit, not at all today though. 420lbs was conservative and I may have been able to hit a bit more. Demolished the load drop and wish I hadn't forgot my phone because the depth felt super deep (wanted to confirm how it felt). Stopped due to time.

    Military Press:
    Warm Up: 45lbs x 10, 95lbs x 4
    105lbs x 5 @7.5
    110lbs x 5 @8
    110lbs x 5 @9

    Level of business is at 1000000000000000000000000000 right now. I ate so much random stuff today though (Chipotle, bagels, chickfila, ice cream, etc.). Inb4 I wake up tomorrow lighter again.
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    Awesome to hear about the wraps

    ...and today's food porn
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    Quote Originally Posted by Sean1332 View Post
    Awesome to hear about the wraps

    ...and today's food porn
    Thanks man. Feeling really confident with the squats lately.

    Time for some chain deadlifts. I might get a little crazy today due to some built up rage this week.
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    Nice work man
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Week 13 Day 4- January 31:


    TRAC didn't tell me more volume for once. I did feel really good aside from that. Weight is finally up a tad.

    Deadlift + Chains Work up to x3 @9 Load Drop. 4-6%
    Towel Press Work up to x3 @9 Load Drop. 4-6%
    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 2 @9
    Load Drop
    345lbs x 2 @9

    $#%^. I switched up how the chains were hanging because I felt like too much was on the ground at the top of the movement last time I did these. That is still just a stupid excuse though. Just stuck with 2 reps instead of 3 today. Again this was a mix of reaching too high on weight, not focusing, and letting my personal crap distract me for a second day in a row. Pretty disappointed in myself for this again.

    Towel Press:
    Warm Up: 45lbs x 5, 95lbs x 10, 135lbs x 8, 175lbs x 4, 205lbs x 2
    235lbs x 3 @9
    Load Drop
    225lbs x 3 @8
    225lbs x 3 @8
    225lbs x 3 @8.5
    225lbs x 3 @9

    After the deadlift struggle I took 5 minutes to collect myself. Didn't want to let it hurt the rest of my workout, so I dug deep to make the best of the benching. Yesterday's benching was dissapointment, but this felt great.

    Pendlay Row:
    Warm Up: 95lbs x 10, 115lbs x 5, 135lbs x 5
    165lbs x 5 @8
    165lbs x 5 @8
    165lbs x 5 @8.5
    165lbs x 5 @9

    So yesterday's bench sucked but squat felt great and today's deadlift sucked but bench felt great. Meh x 100. I don't usually let personal stuff get in my head when I lift, but did today. No excuses though, need to focus my mind more. Hopefully my new rack will be here next week so I can just start lifting in my basement from now on.

    I am pretty sure next week is a deload and then I'll attempt some new maxes. Not sure though, depends on what Mike decides to do. Either way I can't wait for January to be over and this petty BS to be out of the way.
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    Have I ever mentioned how busy I am???

    Got my workouts for the week. Interesting stuff and not really what most of you all would call a deload. Two days of lifting then hitting my singles. May do the first day today or tomorrow...depends on how I am feeling in a bit.
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    Hey man, that is a good session still IMO. And your getting a home set up? That's pretty freaking awesome Bolt.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  15. Elite Member
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    Quote Originally Posted by rob112 View Post
    Hey man, that is a good session still IMO. And your getting a home set up? That's pretty freaking awesome Bolt.
    Ya bought a rack, a couple bars (one for me and a ladies bar for some others who will train with me), and weights.

    It is part of a transition. I am looking to open a facility this year, but still working out a lot of the details and need somewhere to hit the weights until then.
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    Quote Originally Posted by bolt10 View Post
    Ya bought a rack, a couple bars (one for me and a ladies bar for some others who will train with me), and weights. It is part of a transition. I am looking to open a facility this year, but still working out a lot of the details and need somewhere to hit the weights until then.
    Did you finally get your EFS Yoke bar?
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  17. Elite Member
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    Quote Originally Posted by Sean1332 View Post
    Did you finally get your EFS Yoke bar?
    No not yet. My next order is a yoke and trapbar (I don't use it but everyone I train uses it at one point lol).
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    Quote Originally Posted by bolt10 View Post

    Ya bought a rack, a couple bars (one for me and a ladies bar for some others who will train with me), and weights.

    It is part of a transition. I am looking to open a facility this year, but still working out a lot of the details and need somewhere to hit the weights until then.
    That's pretty awesome man. Obviously gonna be a hardship until you are set but more power to you!
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by rob112 View Post
    That's pretty awesome man. Obviously gonna be a hardship until you are set but more power to you!
    Ya I've already got a ton of stuff up and running it just gives me a crazy schedule. I love it though and this is just phase 1.
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    Quote Originally Posted by bolt10 View Post

    Ya bought a rack, a couple bars (one for me and a ladies bar for some others who will train with me), and weights.

    It is part of a transition. I am looking to open a facility this year, but still working out a lot of the details and need somewhere to hit the weights until then.
    Move to Houston and open one with me. Srs.
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    Hell with the facility! Train people where you're gonna be training these next few months! Reduce the overhead.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by jimbuick View Post
    Move to Houston and open one with me. Srs.
    Dude I would love to haha

    Quote Originally Posted by herderdude View Post
    Hell with the facility! Train people where you're gonna be training these next few months! Reduce the overhead.
    Ya I'll be doing it out of my house for the next couple months. I have access to some good outdoor facilities once this snow stops and more stuff is being built that I'll have control of soon. :soon:
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    Beginner RTS link: http://forum.reactivetrainingsystems...php?7-training

    That is for anyone interested again.

    I'll try and update later with a video of the lifts, but I decided to hit the first planned workout of the week yesterday. I had a whole list of exactly what weights to hit and time frame for the lifts as well and worked up to my openers. 410/225/420. Everything felt real easy and light. I have one more workout this week and then I'll hit my mock meet Friday.

    Bumped everything to yesterday because several people wanted to train and I'll probably be up in Maryland again this weekend for a weightlifting competition.

    PS the amount of pizza, wings, and sides I ate yesterday was HNGGGGGGGGGGGG and overfilling.
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    Ok so when I don't have a full training week my motivation to type up the usual log is not there. So I'll keep this brief.

    Sunday:
    As I already noted I decided to lift on Sunday up to openers rather than Monday. I had like 4 people text me saying they wanted to get a lift in and I should be heading out of town Friday afternoon anyways.

    I wanted to keep everything super "chill" for this. Not get worked up at all and keep a super low level of arousal. It did seem to work out that way.

    Mike had sent me a full template with exactly what warm ups to hit and how long in between based on if I was actually in a certain flight at a real competition, so I did the warm ups just like that. Again I worked up to 410 Squat, 225 Bench, and 420 Deadlift. The bench pause was a little short, but that is because I had a random buddy call it out who doesn't powerlift (he called out the press command on my warm up before it and it was the longest pause ever so he may have been a little quick to the trigger on this one lol). I honestly felt like I had done nearly no work when I was done...that der work capacity.



    Tuesday:
    Went in today and hit a couple easy triples on Squat (@8) and four easy triples on Bench (@8.5) and then just went through my Deadlift warm ups. I forced myself to take some solid rest periods and again felt like I didn't really do much today.

    I took videos of all the lifts today but it seems so boring so I won't post any.

    In other news my body has decided no amount of dirty eating will allow it to get fat. This is a pic after probably the worst week and a half of eating (quality wise not quantity..ate a ton) in forever. Should note I am 165-167lbs on most days and given the ab vascularity I hope I won't dip below 165 again.

    *Don't judge the epic selfie attempt haha*
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    Strong openers, man!

    Veins on your abs?? Photoshop!
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    Quote Originally Posted by Sean1332 View Post
    Strong openers, man!

    Veins on your abs?? Photoshop!
    Everything felt super easy. I honestly felt so good on Sunday I kind of wanted to just do the mock meet then haha

    Ya maybe it is finally goodbye 165lbs weight class...inb4 my body changes its mind.
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    Pause was fine, just listen to the judge. It might be that quick, but certainly won't feel like it. lol. Nice work man, goodluck at your meet!
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    Pause was fine, just listen to the judge. It might be that quick, but certainly won't feel like it. lol. Nice work man, goodluck at your meet!
    Thanks! Ya just wanted it a tad longer because it was longer in the last two comps I did so I'd rather have a long pause than too short.
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    Personally, I am more worried about jumping the gun then the length of the pause honestly. IMO a pause = a pause in the span of 1-3 seconds. You really aren't going to ever see a pause longer than that, and 3 seconds is pushing it. Just get it there, open your ears and blast that weight when you hear up brother!
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Point blank: are you a male model?
    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
    Point blank: are you a male model?
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    Quote Originally Posted by rob112 View Post
    Point blank: are you a male model?
    Hahaha I actually did a little when I was younger.

    Quote Originally Posted by napalm View Post
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    I knew it! Haha you aesthetic bro
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    So got the confirmation all my new lifting equipment will be here tomorrow! I am going to spend today clearing out all the proper room in the basement and getting the wood I need to make my platforms. Beyond excited haha

    Going to the Cheesecake Factory tonight...all this food better help facilitate a solid mock meet at the end of the week...
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    Factory Meatloaf and Snickers Cheesecake!!
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    Quote Originally Posted by Sean1332 View Post
    Factory Meatloaf and Snickers Cheesecake!!
    I haven't had the meatloaf before so I might have to do that...
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    Quote Originally Posted by bolt10 View Post
    I haven't had the meatloaf before so I might have to do that...
    1080 calories! I think I read that it has 111g of protein. Dunno how that's possible lol
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    Quote Originally Posted by Sean1332 View Post
    1080 calories! I think I read that it has 111g of protein. Dunno how that's possible lol


    I can't wait!

    I hate this training week and waiting to hit a mock meet.
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    Not gonna lie the level of boredom with not hitting the gym the past two days has been brutal. Still been eating a lot and hope things go well tomorrow!

    Stress levels the last two days have been insane, so hoping it doesn't cause issues, but TRAC still seems to be going well so not too worried.
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    Yeah I hate taking two days off from the gym. Gotta get prepped to hit some PRs though man!
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