Squats on Squats on Squats. Journey to 500lbs!

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  1. Quote Originally Posted by Sean1332 View Post
    Pretty damn good work, especially for being sick.
    Thanks! Ya I probably should have toned it down Monday and Tuesday...Monday the squats were painful. They moved liked normal on film, but hurt. I am beyond stubborn though haha.


    Side note:
    Changing the diet a bit. I am in the 170s at the moment. Going to see if I can recomp a bit maybe drop a couple pounds. Not worried about it too much, but if you've been following I have been pigging out on random stuff more than usual. The clean up is more to keep things consistent and with foods that don't bother me as I get close to contest time.

    Will be carb cycling (but keeping calories pretty much constant) during the week. I'll be using a pretty basic plan and not really counting, but what has worked very well for me in the past.
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  2. Awesome update Bolt. I agree with Sean, you kicked some ass. Especially being sick/getting over being sick. Nice work!

    My OHP isn't too stellar either lol
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."
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  3. In for your progress.

    Looking good in here bud.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬
  4. Squats on Squats on Squats. Journey to 500lbs!


    EDIT: Oops... Wrong log.

    Lol
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  5. Quote Originally Posted by rob112 View Post
    Awesome update Bolt. I agree with Sean, you kicked some ass. Especially being sick/getting over being sick. Nice work!

    My OHP isn't too stellar either lol
    I feel great today as well...here is to hoping it continues haha.

    Quote Originally Posted by RegisterJr View Post
    In for your progress.

    Looking good in here bud.
    Thanks!


    So the number 1 way I am gauging that I am close to normal.......all that volume and I don't even feel like I lifted yesterday. Recovery = back to baseline.

    If there wasn't still snow on the ground I'd go run some hills today.
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  6. Quote Originally Posted by rob112 View Post
    Awesome update Bolt. I agree with Sean, you kicked some ass. Especially being sick/getting over being sick. Nice work!

    My OHP isn't too stellar either lol
    I feel great today as well...here is to hoping it continues haha.

    Quote Originally Posted by RegisterJr View Post
    In for your progress.

    Looking good in here bud.
    Thanks!


    So the number 1 way I am gauging that I am close to normal.......all that volume and I don't even feel like I lifted yesterday. Recovery = back to baseline.

    If there wasn't still snow on the ground I'd go run some hills today.
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  7. Massive update again!



    Week 5 Day 1- March 10:


    Squat w/Belt Work up to x3 @9 1 Down Set
    2ct Pause Bench Work up to x3 @9 1 Down Set
    Close Grip 3-Board Press Work up to x7 @9 1 Down Set

    Squats w/Belt:
    Warm Up- Bar x 10, 60kg x 5, 100kg x 3, 130kg x 3, 150kg x 3,
    165kg x 3 @7
    175kg x 3 @8
    187.5kg(412.5lbs) x 3 @9
    Load Drop
    177.5kg x 3 @8

    Finally think I kicked that sickness from last week. Felt great today. I'm really feeling better with the overall body tension. Top set may have been under @9 just a tad.



    2ct Pause Press:
    Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 75kg x 3
    85kg x 3 @7
    90kg x 3 @8
    95kg x 3 @9
    Load Drop
    90kg x 3 @9
    Shoulder as feeling real cranky. Loaded on the blue heat and was good to go.

    Close Grip 3-Board Bench Press:
    85kg x 7 @7
    90kg x 7 @8
    95kg x 7 @9
    Load Drop
    90kg x 7 @8



    Week 5 Day 2- March 11:

    Deadlift w/Belt Work up to x3 @9 1 Down Set
    Bench Touch and Go Work up to x8 @10 1 Down Set
    Front Squat Work up to x7 @9 1 Down Set

    Deadlift w/Belt:
    Warm Up- 60kg x 5, 100kg x 5, 130kg x 3, 150kg x 3
    165kg x 3 @<7 (a bit under 7)
    177.5kg x 3 @8
    190kg(418lbs) x 3 @8.5
    Drop
    180kg x 3 @8

    Wish I'd have filmed this. I was really in the zone so didn't set anything up for that. I felt really solid on the pulls today and overall body tension. Should be a PR based on RPE.


    Bench Touch and Go:
    Warm Up: Bar x 10, 40kg x 10, 60kg x 8
    80kg x 8 @8
    85kg x 8 @9
    90kg x 8 @9.5
    Drop
    85kg x 8 @10

    These 8s were brutal. Having to hit sets @8 and @9 before an @10 attempt was rough. Felt good there, but it did seem to totally deplete me as I died out on the load drop having to really grind out the final 8th rep.

    Front Squat:
    Warm Up: 60kg x 7
    80kg x 7 @7
    87.5kg x 7 @7.5
    95kg x 7 @8
    102.5kg x 7 @9
    Drop
    97.5kg x 7 @9

    I wanted to punch Front Squats in the face after this (if they were a person). They felt so much easier today than usual. Had to adjust each set as I went because of the ease so this wasn't what I planned to hit for weights. Major Front Squat PRage.



    Week 5 Day 3- March 13:


    Competition Bench Work up to x3 @9 1 Down Set
    Squat w/Chains Work up to x3 @9 1 Down Set
    Close Grip Incline Work up to x7 @9 1 Down Set

    TRAC was back to wanting more volume...and it wanted 2 extra sets today...

    Shoulder feels MUCH better than it had been the last couple weeks. Massaged out some trigger points and regained some ROM which seems to have been the issue. Squat positioning seemed to be the biggest problem.

    Competition Bench:
    Warm Up- Bar x 15, 40kg x 10, 60kg x 5, 80kg x 3
    90kg x 3 @7
    95 x 3 @8
    102.5kg(225.5lbs) x 3 @9
    Drop
    97.5kg x 3 @9
    92.5kg x 3 @8, 8.5 (2 sets)

    Felt good so took it up a bit from last time. Momentum still rolling..

    Squat w/ Chains:
    Warm Up: Bar x 10, 60kg x 5, 100kgx 5, 100kg (+ 1 pair chains) x 5, 100kg (+ 2 pairs of chains) x 3, 120kg x 3
    140kg x 3 @7
    147.5kg x 3 @8
    155kg(341lbs) x 3 @8.5
    Drop
    147.5kg x 5 @8.5, 8.5, 9 (3 total sets)

    Same feel as last time I did these. Felt tough, but got to the top set and just crushed it.

    Close Grip Incline:
    Warm Up: 40kg x 7
    60kg x 7 @7
    65kg x 7 @8
    70kg x 7 @9
    Drop
    65kg x 7 @8.5
    65kg x 6 @9
    60kg x 7 @9

    Died out here. The 7s seemed to be torching me, but felt like some good work.

    Side note...I hit GPP/Back/Core yesterday as well. Fat bar chins for AMRAP in 10 minutes is no fun.

    Building some great momentum and hitting some nice little PRs. Treated myself to some epic Pizza and Cannolis after Tuesday's lifts.
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  8. Awesome squatting!!!

    annnnnnnd the pizza.
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  9. And I had some epic Mexican food last night.........and I am leaning out. Ooooopppssss.
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  10. Jeez dude! Killer work. Nice everything. You are gonna have a much better bench and dead next time you do a comp, along with squat of course. Really awesome progress, and glad you got in a serious cheat meal!
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  11. Quote Originally Posted by rob112 View Post
    Jeez dude! Killer work. Nice everything. You are gonna have a much better bench and dead next time you do a comp, along with squat of course. Really awesome progress, and glad you got in a serious cheat meal!
    Really hope to keep the momentum rolling on Bench and Deads. Squats always seem to move if I need it to (although progress is slowing there), but I still want that 500 this year!
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  12. killing it with the volume man! good work, your squat will get there. it seems one of my lifts always takes the back seat while the other two progress.

  13. Strong squatting, bolt!
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  14. Quote Originally Posted by capo180 View Post
    killing it with the volume man! good work, your squat will get there. it seems one of my lifts always takes the back seat while the other two progress.
    Thanks. When I am not sick the volume seems to be getting high. If I can manage it (avoid getting sick, hurt, etc.) for awhile I may have to change things up as this amount of volume isn't sustainable (because it makes my sessions take too long lol).

    Ya I notice the same. I like to let it just happen...if one thing wants to go up while others stagnate it isn't a problem to me.

    Quote Originally Posted by Torobestia View Post
    Strong squatting, bolt!
    Thanks Toro!
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  15. your squats looked great man. do me a solid, think about taking a little less time after your unrack, and between reps. you're wasting energy.

    i'd guesstimate about 10 lbs of energy.

    more reps w 10 more lbs = insert your number here...

  16. Quote Originally Posted by napalm View Post
    your squats looked great man. do me a solid, think about taking a little less time after your unrack, and between reps. you're wasting energy. i'd guesstimate about 10 lbs of energy. more reps w 10 more lbs = insert your number here...
    Honestly I appreciate the feedback. I may need to take a little less time but in general Mike prefers a full reset between reps. We use an approach often mentioned by Matt Gary where reps are done more of a "bolt action" rather than "semi-auto" approach.


    Write up for yesterday sometime soon. Murdered chain deads, chain bench, and deficit sldl. Two weeks ago I got killed on these but this time I was at PR levels.
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  17. Well still just on my phone so don't have yesterday's update but did get some work in today.

    10 minutes of pull ups.

    10 minutes of kb swings + rollouts + push ups (20 swings then 10 push ups then 10 rollouts, 20 swings then 8 push-ups 8 rollouts, etc)

    1 mile run...I never jog (inb4 cardio equals death). Kept HR under 145bpm.

    10 minutes mobility. Feel pretty good overall today.


    Side note...weighed myself on a good scale today and was only 166lbs in shoes. Carb cycling was too effective and I've been eating "cheat" meals 3 times a week. May go back to eating amap...I kind of want to just be right under 170 and cut water just to get some experience trying that or maybe that's a dumb idea.

    /endrambling
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  18. Week 5 Day 4- March 14:


    Deadlift w/Chains Work up to x3 @9 1 Down Set
    Bench w/Chain Work up to x4 @9 1 Down Set
    2" Deficit SLDL Work up to x7 @9 1 Down Set

    Deadlift w/Chains:
    Warm Up- 60kg(132lbs) x 5, 100kg(220lbs) x 5, 100kg(220lbs) + 1 pair chains x 4, 100kg(220lbs) + 2 pair chains x 4, 120kg x 3
    140kg x 3 @7
    147.5kg x 3 @8
    155kg x 3 @8
    160kg x 3 @9
    Drop
    152.5kg x 3 @8.5

    Completely opposite of my last time doing these. Felt easy and had to go up a tad more on the top set to get to @9. Much happier with how this went.

    Bench w/Chain:
    Warm Up: Bar x 15, 40kg x 10, 60kg x 5, 60kg + Chain x 4
    75kg x 4 @7
    80kg x 4 @8
    87.5kg x 4 @9
    Drop
    82.5kg x 4 @9

    Slight jump above what was planned for the top set. Still building some good bench momentum.

    2" Deficit SLDL:
    Warm Up: 100kg x 7, 120kg x 7
    130kg x 7 @7
    135kg x 7 @8
    140kg x 7 @9
    Drop
    132.5kg x 7 @9

    Very solid lift. I did note elevated DOMS compared to usual in the hamstrings, glutes, and upper back on Saturday after this work.



    Week 5 Day 1- March 17:


    Squat w/Belt Work up to x3 @9 1 Down Sets
    Pin Press (Chest Level) Work up to x3 @9 1 Down Sets
    Close Grip Floor Press Work up to x4 @8 3 Down Sets (Repeat)

    Squats w/Belt:
    Warm Up- Bar x 10, 60kg x 5, 100kg x 5, 130kg x 3, 150kg x 3
    170kg x 3 @7
    180kg x 3 @8
    190kg x 2 @8.5** Meh.
    Load Drop
    180kg x 3 @9

    Things had been going very well overall (PRs on all assistance, squat moved well last week, I had no pains or tightness during my sets working up) so I went for a PR on this. Blah. Took the descent too slow and that always ruins my ability to drive out of the bottom. Oh well...just gotta keep moving forward regardless.

    Pin Press (Chest Level):
    Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 75kg x 3
    85kg x 3 @<7
    90kg x 3 @7.5
    95kg x 3 @8
    100kg x 3 @9.5
    Load Drop
    95kg x 3 @8.5

    More momentum here. Just over a @9 on the top set, but I only hit that for 2 reps two weeks ago, so again more progress on bench.

    Close Grip Floor Press:
    70kg x 4 @6
    75kg x 4 @7
    80kg x 4 @7.5
    85kg x 4 @8, 8, 8.5

    Other than not hitting what I wanted on Squats, I felt great. Shoulder is feeling better and pressing keeps going well.



    Week 5 Day 2- March 18:

    Deadlift w/Belt Work up to x3 @9 1 Down Sets
    Bench Touch and Go Work up to x4 @9 1 Down Sets
    2ct Pause Squat Work up to x4 @8 3 Down Sets (Repeat)

    Deadlift w/Belt:
    Warm Up- 60kg x 10, 100kg x 5, 130kg x 3, 155kg x 4
    170kg x 3 @7
    180kg x 3 @8
    192.5kg x 3 @8.5
    Load Drop
    182.5kg x 3 @8

    Boom. Big Deadlift PR there. Had a little more in me as well. Could have used a bit more tightness off the floor, but everything moved exceptionally well today.

    Bench Touch and Go:
    Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 75kg x 4
    87.5kg x 4 @7
    92.5kg x 4 @7.5
    100kg x 4 @8.5
    Load Drop
    95kg x 4 @8

    Again...moving along nicely with my pressing.

    2ct Pause Squat:
    Warm Up: 60kg x 5, 100kg x 4
    130kg x 4 @6
    137.5kg x 4 @7
    145kg x 4 @8, 9
    Drop
    140kg x 4 @8.5, 9

    Been quite awhile since I had done these (since I scratched them due to illness 2 weeks ago), but this is a small PR. Nice to hit that after yesterday's squat.

    Felt great today. Tough workout no doubt, but I don't feel demolished and I hit PRs across the board...

    Don't feel like uploading vids so how about some recent nudes:
    Name:  photo(3).JPG
Views: 57
Size:  16.0 KB
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  19. Looking really cut up Bolt.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  20. Cut the [email protected] up man! Not surprising, considering the work you put into it -
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  21. Squating two days in a row.. Eww lol. Good work sir, looking jacked too!

  22. Way too late, but I made it.

  23. Quote Originally Posted by RegisterJr View Post
    Looking really cut up Bolt.
    Quote Originally Posted by LizKing531 View Post
    Cut the [email protected] up man! Not surprising, considering the work you put into it -
    Quote Originally Posted by capo180 View Post
    Squating two days in a row.. Eww lol. Good work sir, looking jacked too!
    Thanks guys.

    If I could I'd probably squat every day of the week.

    Quote Originally Posted by aceroni View Post
    Way too late, but I made it.
    No problem...I haven't hit 500 so you aren't late.


    Back/Abs/Conditioning today:
    10 Minutes of Meadows Rows (I did these like bent over rows with hand and knee on a bench, but bar at the perpendicular angle to myself...I need to do this more often as the "feel" was great and I really torched my back).

    10 minutes of Clean to Thruster super set with Abs (minute of each repeated 5 times).

    15 minutes of stretching.

    Quick and dirty, but about where I need to be with the plan. Just as a note I am not going balls to wall intensity on the thrusters. More just to keep the heart rate up at a decent level, but not too high.

    Side note: Not too sore from yesterday. Don't feel like I hit a PR.
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  24. Week 6 Day 3- March 20:

    Competition Bench Work up to x3 @9 1 Down Sets
    Pin Squat Work up to x3 @9 1 Down Sets
    Military Press Work up to x4 @8 3 Down Sets (Repeat)


    Comp Bench:
    Warm Up- Bar x 10, 40kg x 10, 60kg x 5, 80kg x 3
    92.5kg x 3 @7
    97.5kg x 3 @8
    102.5kg x 3 @9.5
    Load Drop
    95kg x 3 @8.5

    Top set was tougher than last week. Meh.

    Pin Squats:
    Warm Up: Bar x 10, 60kg x 5, 100kg x 5, 130kg x 3
    145kg x 3 @7
    155kg x 3 @8
    165kg x 3 @9
    Load Drop
    160kg x 3 @9

    Strong here again. Tough, but good work here today.

    Military Press:
    Warm Up: Bar x 10
    42.5kg x 4 @6
    47.5kg x 4 @7
    52.5kg x 4 @8,8,8,8.5




    Week 6 Day 4- March 21:

    2ct Pause Deadlift Work up to x3 @9 1 Down Sets
    Bench + Chains Work up to x2 @9 1 Down Sets
    Pendlay Row Work up to x4 @8 3 Down Sets (Repeat)

    2ct Pause Deadlift:
    Warm Up- 60kg x 5 x 2 sets, 100kg x 3, 120kg x 3
    140kg x 3 @7
    147.5kg x 3 @8
    155kg x 3 @8.5
    Load Drop
    147.5kg x 3 @8

    Strong on these just like last time I did them. I did struggle a bit to settle into the optimal form, but top set was the best set of the day and the load drop had some fast lockouts after the pauses.

    Bench + Chains:
    Warm Up: Bar x 15, 40kg x 10, 60kg x 5,(Added Chain) 60kg x 3, 72.5kg x 2
    82.5kg x 2 @7
    87.5kg x 2 @8
    92.5kg x 2 @8.5
    Load Drop
    87.5kg x 2 @8

    Built some confidence here after top set of yesterday's bench being harder than anticipated.

    Pendlay Row:
    Warm Up: Bar x 10,
    65kg x 4 @6ish
    70kg x 4 @7
    75kg x 4 @8, 8, 8, 8.5

    Solid end to the week. Hoping to just keep on moving along and building some confidence leading into my meet (5 weeks from tomorrow).
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  25. Dude, I think you got a quadruple PR coming in 5 weeks. All three lifts and total. And looking mighty jacked, not so tan
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."
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