Squats on Squats on Squats. Journey to 500lbs!

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  1. Kick ass freaking pulls my friend! Building momentum here
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  2. Quote Originally Posted by rob112 View Post
    Kick ass freaking pulls my friend! Building momentum here
    Thanks man. Huge momentum. Hopefully I can keep it rolling. They felt good tho (normally I feel like I am about to collapse into death on heavy deadlifts uhh).

    Also looking at a meet in the second week of July. Would be 11 weeks after my April 26th meet...I am trying to build some meet experience so really thinking about it. It is a single lift event, but I'd be allowed to do all 3 to make it full power if I want. Hmmmm....
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  3. If money is not an issue and you are able to go through a whole lifting to gain new strength I'd say why not.
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  4. Quote Originally Posted by rob112 View Post
    If money is not an issue and you are able to go through a whole lifting to gain new strength I'd say why not.
    Ya I know I say this a lot...but I have talked to Mike about trying Sumo so maybe going a whole training block into a competition with it would give me a decent idea of whether to pursue using it or not. Hmmm... Thinking out loud again haha
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  5. Quote Originally Posted by bolt10 View Post

    Ya I know I say this a lot...but I have talked to Mike about trying Sumo so maybe going a whole training block into a competition with it would give me a decent idea of whether to pursue using it or not. Hmmm... Thinking out loud again haha
    Only way to find out if its for you. I tried to before...with mild success lol. Can't hurt. You could be like Sean and realize your good at it.
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  6. I say you do the meet AND sumo
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  7. Quote Originally Posted by rob112 View Post
    Only way to find out if its for you. I tried to before...with mild success lol. Can't hurt. You could be like Sean and realize your good at it.
    Quote Originally Posted by Sean1332 View Post
    I say you do the meet AND sumo
    That is what I am thinking. Never tried it seriously and 11 weeks would be enough to give it a decent go and find out. If it fails oh well just back to conventional.

    But I gotta focus on this first competition first.
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  8. Feeling good today. Had a decent amount of DOMS in the hammies, glutes, and back and a tad in the chest. Slept really well last night though.

    Hit up my usual Wednesday Back/Core/Conditioning today:

    Meadows Rows for 10 minutes.

    Then 10 minutes of core work. I got in 2 sets of landmine rotations, 2 sets each side of sumo stance anti-band rotations, and 3 sets of weighted deadbugs. This was quite a change up from what I'd been doing lately, but it torched me. Really worked on breathing and bracing the core on each rep. The plan is to try and add reps and maybe a set of each if I can fit it in the 10 minutes based on improvements next week.

    Then hit 15 minutes of a barbell complex today. Wasn't burning through it as I was trying to keep the heart rate in a certain range again today.

    Stretched and was good to go.

    On a side note I am beyond sick of snow. It is ruining my outdoor training at the moment and making me rage. Other than that life is all swell.
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  9. This winter has been freaking horrible in the Philly area, also. Can't wait for better weather!
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  10. Ok so I think TRAC decided it hates me and wanted me to die today. Already high volume week and it called for 2 extra sets........I will update after I recover mentally (lol). Hit a big bench PR (236.5lbs for a double). Here is the Squats + Chains to hold you over as well (looks too easy I should have done more leee siiiggghhh):
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  11. Week 7 Day 3- March 27:


    Competition Bench Work up to x2 @9 2 Down Set
    Squat w/Chains Work up to x4 @9 2 Down Set
    Close Grip Incline Work up to x6 @9 2 Down Set

    TRAC wanted 2 sets extra...I wanted to punch my computer screen because I knew that meant today would be a war zone.

    Competition Bench:
    Warm Up- Bar x 15, 40kg x 10, 60kg x 5, 80kg x 2
    95kg x 2 @7
    100 x 2 @7.5
    105kg x 2 @8
    107.5kg x 2 @9
    Drop
    102.5 kg x 2 @8, 9
    100kg x 2 @8, 8.5

    Was aiming for 105kg. Was too easy...I am not going to lie considering I knew I had a ton of volume coming up on the load drops I wanted to call 105 an @8.5, but I knew it was too easy so I put a little bit on and hit a nice PR.

    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 4
    135kg x 4 @7
    142.5kg x 4 @8
    150kg x 4 @8.5
    Drop
    142.5kg x 3 @8.5, 8, 8.5, 9 (4 total sets)

    This was tough. 150kg was pretty easy (relatively) but all this volume on these squats was brutal. I was pretty beat after finishing this today.

    Close Grip Incline:
    Warm Up: 40kg x 7
    62.5kg x 6 @7
    67.5kg x 6 @8
    70kg x 6 @9
    Drop
    65kg x 6 @9
    62.5kg x 6 @8, 8, 8.5

    I was pretty shot by here. A tad bit down from last time I did this, but my chest, shoulders, and tris were dead. Lots of volume still.

    I wanted to curl up and pass out after this. Hopefully I don't feel like I got hit by a truck when I wake up tomorrow.
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  12. Is there a particular reason you hate us?
    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

  13. Quote Originally Posted by Torobestia View Post
    Is there a particular reason you hate us?
    I am probably missing what you are implying because I am still pretty much in that "dead-zone" after this session.

    I don't hate anybody...other than front squats or TRAC if it was a person.
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  14. Quote Originally Posted by bolt10 View Post
    I am probably missing what you are implying because I am still pretty much in that "dead-zone" after this session. I don't hate anybody...other than front squats or TRAC if it was a person.
    Well, it's just that the last few pages of your log you've been writing all your weights down as kg. I just wondering what we, the AM community, did to deserve this animosity.
    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

  15. Quote Originally Posted by Torobestia View Post
    Well, it's just that the last few pages of your log you've been writing all your weights down as kg. I just wondering what we, the AM community, did to deserve this animosity.
    LOL. All my plates are in Kilos.....its kind of like an experiment too. Some people will just assume I am super weak, others will be too lazy to determine what the weight is so they'll have no idea if I am progressing, and only the truly dedicated will continue to follow along.

    Guess I should change the title to Journey to 227.2727272 Kilos???

    My clients and friends who train with me at times hate me too....they never know how much they are really lifting.
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  16. "Bro, I've been dreaming about hitting 148.882 for sets of 10, and I finally did it"

    But seriously, it's funny how difficult it is for me to convert in my head considering I only started learning the imperial system when I was 10-11. I can do distance and temperatures, fwiw, but I'm at a complete loss for weights.

    Anyways, I had to google what TRAC was and landed on the RTS page. I've read a bunch of Mike T articles here and there, many from JTS. I should try to get the RTS manual and see if it's something I'd like to try out in the future. But I guess first things first, I really need to drag my ass into the gym and squat and pull already
    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

  17. I don't blame you on not converting it...I honestly don't even really know what I am lifting at times, I just know if it is an improvement from last time or a kilos PR.
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  18. Week 7 Day 4- March 28:


    Deadlift w/Chains Work up to x4 @9 2 Down Set
    Bench w/Chain Work up to x3 @9 2 Down Set
    2" Deficit SLDL Work up to x6 @9 2 Down Set

    TRAC wanted 2 extra sets again...I almost cried. lol

    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 4 @7
    147.5kg x 4 @8
    155kg x 4 @9
    Drop
    147.5kg x 4 @8.5, 9
    140kg x 4 @8, 9

    This was one of the most mentally taxing exercise I have done. All those sets and reps left me pretty tired.

    Bench w/Chain:
    Warm Up: Bar x 15, 40kg x 10, 60kg x 5, 60kg + Chain x 3
    80kg x 3 @7
    85kg x 3 @8
    90kg x 3 @9
    Drop
    85kg x 3 @8,8,8,8.5

    Some crazy endurance here. Felt good. I always find benching after deadlifting tougher than after squats, but was happy with how this felt today.

    2" Deficit SLDL:
    Warm Up: 120kg x 6
    130kg x 6 @7
    140kg x 6 @8
    145kg x 6 @9.5
    Drop
    137.5kg x 6 @8, 9
    130kg x 6 @8, 9



    These were brutal. My hands were pretty much raw at this point and several calluses had been torn wide open. That made gripping the bar hard, but reps were fast and felt good today.

    Think I might go pass out for the next couple hours though...thankfully Friday's are my one of my slowest work days of the week.
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  19. Is that the epic Herder Hike of the shorts I see?!

    Solid work, Bolt. I love your training structure.
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  20. Quote Originally Posted by Sean1332 View Post
    Is that the epic Herder Hike of the shorts I see?!

    Solid work, Bolt. I love your training structure.
    I like that! Herder hike

    I have to do that or it catches on my shorts....I do need some powder or something though because the bar did eat up some of my thighs.
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  21. Week 8 Day 1- March 31:


    Squat w/Belt Work up to x4 @9 1 Down Sets
    3ct Pause Bench Work up to x2 @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, 90kg x 5, 120kg x 5, 140kg x 4
    160kg x 4 @7
    170kg x 4 @8
    180kg(396lbs) x 4 @9
    Load Drop
    170kg x 4 @9

    Felt tougher than I would have wanted, so no attempt at small PR. I did feel best on the top set though. I feel still a little fatigued from all that work at the end of last week.

    3ct Pause Bench:
    Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 80kg x 2
    90kg x 2 @7
    95kg x 2 @8
    100kg(220lbs) x 2 @9
    Load Drop
    95kg x 2 @9

    That is a big PR. I didn't think this would be how high I'd get going in, but things moved well. Very happy with how this went and felt.




    Close Grip Floor Press:
    60kg x 5
    80kg x 4 @6
    85kg x 4 @7
    90kg x 4 @8, 9
    85kg x 4 @8, 8

    Another pressing PR. Happy with this as well.

    Really happy to hit some pressing PRs, progress there seems to be steadily moving well. Squatting is annoying because I've hit a small wall lately, but everything else is moving well so that is a plus.
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  22. What's that head doing on the bench, son?BTW, good job on the PR
    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

  23. Quote Originally Posted by Torobestia View Post
    What's that head doing on the bench, son?BTW, good job on the PR
    Bad habit!




    Week 8 Day 2- April 1:

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

    I have no idea where it sprung from, but my right hip was tender last night and today. Didn't feel it at all on deadifts or bench, but a bit uncomfortable on squats. Decided to play it safe there but it did seem better the more I squatted...

    Deadlift w/Belt:
    Warm Up- 60kg x 10, 100kg x 5, 120kg x 4, 140kg x 4
    160kg x 4 @7
    172.5kg x 4 @8
    185kg x 4 @8.5
    Load Drop
    175kg x 4 @8.5

    Decided not to shoot for a small PR, but this was the easiest 185 has ever been on pulls at 4 reps.

    Bench Touch and Go:
    Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 80kg x 3
    95kg x 3 @7
    100kg x 3 @8
    105kg x 3 @8.5
    Load Drop
    100kg x 4 @8


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

    Hip felt better with each set.
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  24. I think you may have answered a question I have, but to to make sure, if you are going up to a specific RPE like a 9 and get to 8.5 you just do the drop set instead of trying to micromanage a half RPE and going to far. That sound about right?

    Like if I do a set of heavy deads an it is an 8.5, there is a good chance that same weight could be a 9 or so without going up.

    Sorry for the 21 questions, you are just "in the know" hahaha
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  25. Quote Originally Posted by rob112 View Post
    I think you may have answered a question I have, but to to make sure, if you are going up to a specific RPE like a 9 and get to 8.5 you just do the drop set instead of trying to micromanage a half RPE and going to far. That sound about right?

    Like if I do a set of heavy deads an it is an 8.5, there is a good chance that same weight could be a 9 or so without going up.

    Sorry for the 21 questions, you are just "in the know" hahaha
    Ya the way I work up I aim for @9, but if it falls into a @8.5 or @9.5 it is still acceptable. At times that can almost be splitting hairs with the .5s and it takes time to learn how they feel, so it is close enough.
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  26. Quote Originally Posted by bolt10 View Post

    Ya the way I work up I aim for @9, but if it falls into a @8.5 or @9.5 it is still acceptable. At times that can almost be splitting hairs with the .5s and it takes time to learn how they feel, so it is close enough.
    You the man! That's what I was figuring from reading your log. I'm starting a volume block tomorrow with fatigue stops(example go with triples of a RPE of 8 and stopping when it is a 9). I'm excited to see how this goes.

    Thanks again. Learning a lot from you here.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  27. Quote Originally Posted by rob112 View Post
    You the man! That's what I was figuring from reading your log. I'm starting a volume block tomorrow with fatigue stops(example go with triples of a RPE of 8 and stopping when it is a 9). I'm excited to see how this goes.

    Thanks again. Learning a lot from you here.
    Ya I hate those! When those are in my program they are called "Repeats". If you see like I did with the 2ct Pause Squats today...I hate them (because sometimes they suck and other times my endurance is insane and they go forever haha).
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  28. Quote Originally Posted by bolt10 View Post

    Ya I hate those! When those are in my program they are called "Repeats". If you see like I did with the 2ct Pause Squats today...I hate them (because sometimes they suck and other times my endurance is insane and they go forever haha).
    Ohhhhh now I see! Good stuff Bolt
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  29. Yep if you have any more questions just ask.

    On a side note my hip feels better today. Not back to normal, but I didn't notice it while working or driving around. Better be a fluke because I've watched my squats from yesterday and they look the same as usual so I have no idea what caused this.
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  30. Week 8 Day 3- April 3:

    Competition Bench Work up to x4 @9 1 Down Sets
    2ct Pause Squat Work up to x2 @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
    90kg x 4 @7
    95kg x 4 @8
    100kg x 4 @9
    Load Drop
    95kg x 4 @8.5

    Didn't feel as good as usual, but still up from last time I hit x4 reps.

    2ct Pause Squats:
    Warm Up: Bar x 10, 60kg x 5, 110kg x 2,
    135kg x 2 @7
    145kg x 2 @8
    160kg x 2 @9.5
    Load Drop
    150kg x 2 @9

    Hip wasn't much of an issue. Once I got going and it felt fine I pushed it a little on the top set. @9.5 due to probably rushing the final rep a bit. Heavy pause squats are a little intimidating.

    Military Press:
    Warm Up: Bar x 10
    45kg x 4 @6
    50kg x 4 @7
    55kg x 4 @8,8,9
    50kg x 4 @7.5




    Week 8 Day 4- April 4:

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

    Deficit Deadlift:
    Warm Up- 60kg x 5 x 2 sets, 100kg x 3, 120kg x 3, 140kg x 2
    160kg x 2 @7
    170kg x 2 @8
    185kg x 2 @9.5
    Load Drop
    175kg x 2 @8

    Felt good on these so I took another big attempt on the top set. PR there even though it was a bit overshot. Didn't lock the lats enough so upper back was a bit rounded. Fixed it on the load drop and it seemed pretty easy. Kind of missed doing these since it had been quite awhile since I had done them last.

    2-Board Bench + Chains:
    Warm Up: Bar x 15, 40kg x 10, 60kg x 5,(Added Chain) 60kg x 3, 80kg x 3
    90kg x 3 @7
    95kg x 3 @8
    100kg x 3 @9
    Load Drop
    95kg x 3 @8.5

    Felt good with the overload at the top here. I do think I needed to adjust the chains a bit as I wasn't getting too much loading at the bottom and it was more like straight weight. Either way big PR over last time I did these.

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


    Overall getting real antsy about the competition soon. Feel strong and not too stressed (yet) so hopefully I can keep it that way.
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