Squats on Squats on Squats. Journey to 500lbs!

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  1. Great squatting, buddy.
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  2. smoker145
    smoker145's Avatar

    Looking jacked. Now all you need is dat tan
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  3. 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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  4. nice squatting man! made those pauses look easy.

  5. Dang, bringing the HEAT on those pauses!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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  6. 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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  7. Strong back brother!
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  8. 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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  9. If TRAC wants more volume, why don't you scooch a little more volume into your warmup sets? Smaller jumps and whatnot.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  10. 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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  11. 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.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  12. I'm here Bro.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  13. 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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  14. 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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  15. 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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  16. 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

  17. 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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  18. 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

  19. Good squatting man
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  20. 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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  21. 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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  22. Deadlift is getting stronger man! Good work
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  23. Deadlift is looking good bro. Awesome!
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  24. 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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  25. Awesome training day man! PRs on all 3 lifts!

  26. 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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  27. 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



  28. 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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  29. Awesome to hear about the wraps

    ...and today's food porn
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  30. 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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