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Squats on Squats on Squats. Journey to 500lbs!

Where the hell do you buy these blue arrows. I want springy wraps but it is a bitch finding the info you want? Any good for wrapping solo?
 
Any length is fine with Blue Arrows, they're sofa king stretchy, you won't even believe it. I get two layers, start at the quad, wrap down the knee, and run it back up. I think our PR for revolutions with the 2m Blue Arrows was 9.
 
herderdude said:
Any length is fine with Blue Arrows, they're sofa king stretchy, you won't even believe it. I get two layers, start at the quad, wrap down the knee, and run it back up. I think our PR for revolutions with the 2m Blue Arrows was 9.
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Well I ordered the 2.4m and I can't wait. Probably like 2 weeks they say for custom wraps. I'm excited bc I really like springy wraps but mine are weak as hell(but great for when I started). I'll let you guys know how I like them


I'll do it in my log though bolt :D
 
rob112 said:
Well I ordered the 2.4m and I can't wait. Probably like 2 weeks they say for custom wraps. I'm excited bc I really like springy wraps but mine are weak as hell(but great for when I started). I'll let you guys know how I like them


I'll do it in my log though bolt :D
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I don't mind feedback in my log. I am still trying to decide what to do. Feeling a little overwhelmed. :p



So yesterday's workout blew. So bad that I contacted Mike right away. We made some major adjustments and I'll only be lifting Wednesday(Thursday's lift) and Friday(what today's lift would have been) this week (dropping my normal Friday lift completely) and then maybe some big changes next week. He had been noticing some trends in the training, recovery, etc. so we'll be probably changing things up a bit (but he's gonna look it over a bit more to be sure).

So blah. Kinda on hold right now since I don't know what the coming weeks will be like, so once I get that figured out then I'll decide what wraps to grab. :o
 
rob112 said:
Hope you get things worked out man
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Somewhat. This mock meet gonna be a wash. Didn't feel too bad today. I'll update Wednsday and Friday's lifts later. Biggest thing is I mentally let stuff get to me so my mind just hasn't been in it this week.
 
Oh and I started using Instagram....lord have mercy. :o
 
Week 9 Day 2- June 25:
​


Competition Bench Work up to x3 @9 1 Down Sets
Pin Squat Work up to x3 @9 1 Down Sets
Push Press Work up to x5 @8 3 Repeats


Comp Bench:
Warm Up- Bar x 10, 40kg x 10, 60kg x 5, 70kg x 2, 80kg x 2
90kg x 3 @7
95kg x 3 @8
100kg x 3 @9
Drop
95kg x 3 @8

Pin Squats:
Warm Up: Bar x 10, 70kg x 5, 90kg x 3, 110kg x 3, 130kg x 3
140kg x 3 @7
150kg x 3 @8
160kg x 3 @9
Drop
150kg x 3 @9

Push Press:
Warm Up: 40 x 5
50kg x 5 @6
55kg x 5 @7
60kg x 5 @8
Repeat
60kg x 5 x 3 @8, 8, 9




Week 9 Day 3- June 27:​



Deadlift w/Belt Work up to x3 @9 1 Down Set
Bench Touch and Go Work up to x6 @10 1 Down Set
2ct Pause Squat Work up to x 5 @8 3 Repeats

Deadlift w/Belt:
Warm Up- 60kg x 5, 110kg x 5, 130kg x 3, 150kg x 1, 160kg x 1
170kg x 3 @7
180kg x 3 @8
190kg x 3 @8.5
Drop
180kg x 3 @8
Grip Work @ 160kg

Pretty easy. Normally I would have gone harder and gone up, but trying to keep things simple right now after some mishaps and needing to just "reset".

Bench Touch and Go:
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 70kg x 3, 80kg x 3
85kg x 6 @8
90kg x 6 @9
95kg x 6 @9
97.5kg x 6 @9.5
Drop
92.5kg x 6 @9

Pause Squat:
110kg x 5 @6
125kg x 5 @7
135kg x 5 @7.5
Repeat
135kg x 5 x 3 @8, 8.5, 9
 
Wrivest said:
"Mishaps??" Bolt get a booboo??
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No, but I had a major Squat struggle (failing on weights I shouldn't be on) so that is why I only trained two more times this week and have no idea what next week's programming will look like. :o


If I am being honest it is probably life stress. Life is stressing me to the brink right now. :(
 
Maybe a little ashwaghanda? I dunno.

Interested to see how things switch up for ya
 
rob112 said:
Maybe a little ashwaghanda? I dunno.

Interested to see how things switch up for ya
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LOL..you know me too well. Ya I started popping some Sensoril and Abyss to help with stress and sleep.


Not too worried though. I am pretty sure that touch and go was a PR this week and Deadlifts felt really good as well. Just those Monday Squats. :lol:
 
bolt10 said:
LOL..you know me too well. Ya I started popping some Sensoril and Abyss to help with stress and sleep.

Not too worried though. I am pretty sure that touch and go was a PR this week and Deadlifts felt really good as well. Just those Monday Squats. :lol:
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Nice

I'm a fan of the adaptogens as well.

Maybe the emphasis on the 500? I dunno. I seem to switch my lift that's going the best every 4 months haha
 
rob112 said:
Nice

I'm a fan of the adaptogens as well.

Maybe the emphasis on the 500? I dunno. I seem to switch my lift that's going the best every 4 months haha
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Ya I think it is work and living stress. I have a lot of stuff going on and many big changes right now and in the coming months. Exciting stuff, but draining too.
 
You looked into Adrenosurge yet brother?


If you would have said something earlier we had a logging promo going on for it not long ago.
 
jimbuick said:
You looked into Adrenosurge yet brother?


If you would have said something earlier we had a logging promo going on for it not long ago.
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Ya it looks like something I might like. I might grab some next time I make a purchase. I only really shop at GRN and it isn't on there yet though.
 
bolt10 said:
Ya it looks like something I might like. I might grab some next time I make a purchase. I only really shop at GRN and it isn't on there yet though.
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Yeah, NP had the exclusive intro for it and MacaPro.

I'm not sure when it's expected to hit other retailers honestly.
 
Ok I'll get some real updates soon. Last week before deload. Pulled 440lbs for a double again today. Grip feels much improved so I really want to take a crack at 475lbs again during my Mock Meet. Also Tempo Squats were easier than usual today. Hoping I am getting out of whatever is causing my Squat funk lately. In unrelated news, I think Talenti Chocolate PB is my favorite flavor from their brand right now. I am a little bit of an ice cream addict and this has been my go-to lately.
 
Ok AM thanks for not allowing me to space anything out. Cool wall of text. :rolleyes:
 
RegisterJr said:
Looks spaced to me.

Nice pulls bro!
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Really? My computer must be tripping. Oh well.

And thanks! It tied a PR from a couple weeks ago. Pretty happy with it. :)
 
Talenti is some good stuff man.. Every few weeks ill pick up a pint and destroy it in 1-2 days..

Kill that 475 man!
 
So I got back from my trip yesterday. Everything feels a bit tight, but mentally I feel right. I basically just slept, ate, and relaxed all weekend and it was really something I needed. My stress levels feel much better as well.

I hit all my openers yesterday afternoon (~405/~225/~430). This was despite having had to get up early to catch a flight and feeling insanely stiff in the hips. Considering how the lifts felt I was pretty happy. They felt "better" or on par with how I usually feel when I hit openers at this point in the training cycle. I'll lift a bit again tomorrow then take 2 days off and do my mock meet Friday.
 
rob112 said:
Any idea of where it looks like the numbers will take you?
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Well the openers position me for 205/112.5/215 kilos so ~450/~250/~475 lbs. We will see though. :D
 
How do you do your mock meets Bolt? I tried one of those and within 90 min later I had maxed on all 3. I felt like a bowl of turd, I hope you have a better process, lol.
 
rob112 said:
Not a bad position to be in! Good stuff
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Thanks man. Getting psyched for it!

CincyKiller45 said:
How do you do your mock meets Bolt? I tried one of those and within 90 min later I had maxed on all 3. I felt like a bowl of turd, I hope you have a better process, lol.
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Ya I have a timer and time out all my warm ups. Then I'll take about 10 minutes between attempts. Should leave me taking around 3 hours to do the whole thing unless I get tired of waiting. :o

About to hit my last lift until the mock meet.
 
Ok guys I just finished my Mock Meet. 205kg/112.5kg/207.5kg for a 525kg Total (1155lbs).

Overall I hit a 10lbs total PR. So nothing major. Added a couple lbs to each lift for tiny PRs on all 3 (that kilo conversion got me some small 2-3 lbs PRs). So a little torn on that lol

Went 8/9 missing the final deadlift by just an inch or so (475lbs). Blah. While I wish it was better, considering how up and down my last couple months have been I am happy I was able to hit the numbers I hit. Bench felt good, I was able to grind on a Squat for once, I just let my back round a tad too much on the final DL making lockout just a bit too difficult.

Time to re-adjust and re-focus for October. :)
 
Thanks man. Based on how I felt when I woke up I guess I should be excited. I didn't really get hyped up for any of this today and feel like I didn't do much now that it is done. :o

My buddy hit a DL PR as well so it was a good day all around. I did Deadlifts in my garage which was kind of weird but fun at the same time.
 
Nice man - always good to get a PR!
 
LizKing531 said:
Nice man - always good to get a PR!
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Thanks. :)


This is where I got the final DL too...kinda sick that I couldn't jut man up that final little bit.
 

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rob112 said:
Damn that's close! Nice to still PR. That's always good.
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It was. I am mad I didn't just finish. :(


Ok I'll update today's training soon. I took a little break from logging as hard. Got a new 13-week training cycle with some things switched around and some alterations from how I usually do stuff (nothing too major). Big thing is Squats w/ Belt + Wraps every Monday AND Competition Bench on Monday's as well. It went very well today, even in my cheapo wraps, considering I just did a Mock Meet hitting a PR on wrapped squats (I haven't done them in forever though) was awesome. :)
 


Week 1 Day 1- July 14:​



Squat w/Wraps and Belt Work up to x5 @9 1 Down Set
Competition Bench Work up to x5 @9 1 Down Set
Push Press Work up to x 6 @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 Wraps/Belt
150kg x 5 @6
160kg x 5 @7
170kg x 5 @8
177.5kg(~390lbs) x 5 @9
Drop
167.5kg x 5 @8

These felt really good. I usually feel a little off the first Squat day after a Meet/Mock Meet, but today I didn't. Probably still not 100%, but the groove felt great today and the wraps weren't too difficult to adjust to. Depth was a little harder to find and a little less consistent, but it'll come back as I get used to the wraps again. Vids of 170kg (felt like the best set today) and the 177.5kg top set:
[video=youtube;o-xhV_BQwRY]https://www.youtube.com/watch?v=o-xhV_BQwRY[/video]
[video=youtube;sGf3R_RzA0U]https://www.youtube.com/watch?v=sGf3R_RzA0U[/video]

Competition Bench:
Bar x 10, 45kg x 6, 60kg x 5, 70kg x 3
80kg x 5 @7
85kg x 5 @8
90kg x 5 @9
Drop
85kg x 5 @8

Little drop off that is within range of how I usually feel after a meet.

Push Press:
45kg x 6 @7
50kg x 6 @8
55kg x 6 @8.5
Drop
50kg x 6 @8

Little off here as well. Felt better though than usual.

Overall happy with the first workout of the new training cycle in the books. I should have some new wraps (knee and wrist) soon, but was happy with how this went. Also, thinking about foot position on bench...normally I keep the heel down, but don't have to for next competition so debating playing around with it. Not looking forward to 5s on Deadlift tomorrow though.
 
Boo 5s on DL! I think this training cycle is going to be the one that yields the vaunted 500 squat, bolt. I hit a 405x5 at an RPE of 9 or 9.5 IIRC a few weeks before my first 500 squat.
 
herderdude said:
Boo 5s on DL! I think this training cycle is going to be the one that yields the vaunted 500 squat, bolt. I hit a 405x5 at an RPE of 9 or 9.5 IIRC a few weeks before my first 500 squat.
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Nice to hear that. I do really think with some hard work I should be able to get there. This will be my last meet of the year, so I better hit it. :)

I am already sore. :o
 


Week 1 Day 2- July 15:​





Deadlift w/Belt Work up to x5 @9 1 Down Set
3ct Pause Bench Work up to x3 @9 1 Down Set
303 Tempo Squat Work up to x 6 @9 1 Down Set


Deadlift w/Belt:
Warm Up-70kg x 5 x 2, 95kg x 5, 120kg x 5, 140 x 3
Add Belt
155kg x 5 @7
165kg x 5 @8
175kg x 5 @9.5
Drop
165kg x 5 @9

I am beyond sore from yesterday's lift. I had a ton of trouble honing in on form today (whole body feeling rough). This is a little above what I would have expected based on usual post meet numbers. Not happy with how I struggled to stay consistent with form, but I made sure to just get the prescribed work done. 5s were murder. :o

3ct Pause Bench:
Bar x 10, 45kg x 6, 60kg x 3, 70kg x 2
80kg x 3 @7
85kg x 3 @8
90kg x 3 @9
Drop
85kg x 3 @8

I thought it was funny how this pretty much perfectly mirrored the weights and intensity of yesterday's bench session.

303 Tempo Squats:
70kg x 3
90kg x 6 @7
100kg x 6 @8
110kg x 6 @9
Drop
105kg x 6 @9


The leg pump after this had me destroyed. This workout was a killer. I am having trouble walking up stairs right now. :lol:
 
Yesterday I did some Back and Abs (Pull Ups and Ab Wheel) and then since I was still super sore for my cardio I went for a nice long walk. Super boring, but it was a nice day and I was too sore to do much else.

Stretched and also hit up a contrast shower as well.


Week 1 Day 3- July 17:​


2ct Pause Squat Work up to x3 @9 1 Down Set
Touch and Go Bench Work up to x7 @10 1 Down Set
3-Board Close Grip Bench Work up to x 8 @9 1 Down Set

2ct Pause Squat:
Warm Up-Bar x 10, 70kg x 5, 90kg x 5, 110kg x 3
130kg x 3 @7
140kg x 3 @8
150kg x 3 @9
Drop
142.5kg x 3 @8


Touch and Go Bench:
Bar x 10, 45kg x 6, 60kg x 5, 70kg x 5
80kg x 7 @8
85kg x 7 @9
90kg x 7 @9.5
Drop
85kg x 7 @9


3-Board:
85kg x 8 @7
90kg x 8 @8
95kg x 8 @9
Drop
90kg x 8 @8


Interesting session. Not too brutal, but I am still sore so it was "tougher" than I'd like. Feeling pretty good though already despite the mock meet. Feeling positive, have solid motivation, and feel pretty sound in technique at the moment. Those high reps on the bench work were tough though...had a pretty good pump today. ;)
 
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