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Squats on Squats on Squats. Journey to 500lbs!

capo180 said:
lots of good work man. those conditioning rounds look like hell to my out of shape a$s lol.
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4 weeks ago that'd been me...I am starting to feel better all around. HR in the morning has dropped a bit too. :D

Wrivest said:
Nice stuff man, good call on tossing the MU's the 3rd round. I came too far through the rings once, almost ate shît, and it took a looooong time to get my shoulder back to normal.
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Ya well I am a form perfectionist (why I love powerlifting lol), but I hit 10 unbroken on the first round, then 4/3/3 on the second, but knew it would take too long to do like doubles and singles, so to keep the pace of the workout the same I switched it out. I always make sure to keep my shoulders in mind though because they are my weak or prone to injury area. :)
 
Felt like crap during my workout, but PRd. Hit 395lbs for a triple beltless.

You can watch it here: Invalid Link Removed

I'll update the rest of the training later.
 
Looked nice and smooth, buddy. Nice work.
 
Nice log brother
Front squats are beast
 
Bada## MUs! Strong!

Powernast!
 
BRB haven't updated in what feels like a year. Working 50-60 hours a week between my "real" jobs and my online work haha

Loving it right now though. :D

I haven't forgot all of you tho.....here are some updates:

Friday:
1a) Build up to x3 (@7, @8, and repeat top effort until @9) on Beltless Squats: 355lbs x 3 @7, 375lbs x 3 @8, 395lbs x 3 @9
1b) Drop to 70% (~285lbs) for 8 reps x 3 sets with 45s rest.
2a) Build up to easy x5 (@8) Push Press: Top set 135lbs x 5 (@7.5)
2b) Drop ~20% (105lbs) 3 sets x 10 reps "TnG" (I didn't really reset with each, lowered and right into it)
I was feeling a bit beat up. Squats felt "hard", but looked good on tape so I went for the 395lbs PR (glad I did, it went well). Anyways, since I was struggling I kept the conditioning "easy".
Conditioning:
100 Jump Rope Singles + 15 Scap Pushups + 100m Double KB Front Rack Farmers Walk x 4 rounds

Saturday:
1a) Deadlift @~90% (405bs) x 1 (singles) x 5 with 90s rest
1b) Drop to 70% (~295lbs) for 10 reps x 3 sets with 45s rest. Easy today...hmm.
2a) Close Grip Pause Bench 175lbs x 5 @7, 185lbs x 5 @8
2b) Drop ~20%: 155lbs x 10 x 3 sets (Less pause, more TnG)
2c) Ring Rows 211 Tempo: 20 reps x 3 sets (Super set with last warm up and all work sets)
Conditioning:
500m Row at 2k Pace + 15 KB Swings (added weight each set) x 5 with 2:30 rest in between rounds

Still a little "beat". Deadlifts felt heavy and my 5th rep was the slowest DL I've ever grinded out. It was great though, because it was technically on point, just moved very slow, but didn't lose grip or form at all so maybe I am learning to grind things out? :lol:

Sunday:
1a) Build to easy (@8) Front Squat + Pause x 5: 265lbs x 5
1b) Drop ~20% and do 2 x 10 reps: 215lbs (No Pause, brb quad pumpsss). Wanted 3 sets, but I was smoked after 2.
2a) 1 L Muscle Up + 2 Strict Muscle Ups + 3 Kipping Muscle Ups + Ring Turnout at top held for 5s x 3 sets
EMOM 10 Minutes
3a) Even: 3 HSPU from Deficit (45lbs bumpers)
3b) Odd: 6 Strict Leg Raise to Bar Taps
Conditioning:
Some Airdyne, Jump Rope, Pushups, etc all mashed together. Too lazy to write it all up, but it took 30 minutes. BRB why?

Tuesday I hit:
1a) Build to easy (@8) Snatch Grip DL from deficit x 5: 335lbs x 5
1b) Back Tight, no weight drop.
2a) Bench Press (Comp Pause, not full width): 205 x 3 @7, 215 x 3 @8, 225 x 5 @8.5
2b) 70% (175lbs) x 8 x 3 sets w/45s rest: I only got 6 on the third set, that rest was brutal. Probably done doing this, as I can't keep up with the progression. I keep missing reps, so I am going to re-evaluate what to do for higher rep benching.
3a) 3pt Row: 10 reps x 5 sets each arm
3b) Ring FLR: 60s x 3 sets
4c) 400m Spring Intervals: 5 sprints (all under 1:25) with 1:30s rest

Then yesterday I did some light back work and rowed all day. I posted it on instagram but too lazy again to post here.............don't judge me. Hit 4000+ meters.

I took 1 scoop High Volume yesterday and my quads and back were rocks after the rowing....Veins everywhere too. :o

All I want to do is Squat tomorrow. So much work so little Squatting!!
 
capo180 said:
Dam nice work man. 4000 meters on a rower is impressive man.
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They were in 500m intervals but ya still sucked haha

Feeling lazy. Check Instagram for vids but of note I hit 395lbs for a squat double beltless and 385lbs for 6 singles on dl beltless.

Spent a lot of the rest of each session hammering gymnastic moves/bwt stuff. Pause muscle ups, ring dips, push-ups, hand stand push-ups, ring rows, etc.
 
Need more food. Cals are around 3300-3500 daily now, weight gain has stopped, so up again. Tired and sore from the last two days and I was out late last night, so this workout today was tough. Katana + 1 scoop High Volume to get me rolling today. More pump ingredients than I need, but my endurance was pretty insane today.

Sunday:
1a) Build to easy (@8) Front Squat x 3: 285lbs x 3
1b) Drop to 245lbs (no reason for the number really just "seemed right) and hit 2 x 10 easy reps on high bar squats.
2a) 1 L Muscle Up + 2 Strict Muscle Ups + 3 Kipping Muscle Ups + Ring Turnout at top held for 5s x 3 sets. These felt easier than last week, form was better, and contemplated a 4th round, but could feel it was a lil meh so stopped at 3.
EMOM 12 Minutes (added 1 round to each from last week)
3a) Even: 3 HSPU from Deficit (45lbs bumpers)
3b) Odd: 6 Strict Leg Raise to Bar Taps
Conditioning: 6 rounds of 2 minutes
4a)10 calorie Row
4b) Mountain Climbers in remaining minute
4c) 60s Rest

BRB I hate mountain climbers.

Wanted to go with pauseless Front Squats to test my top end with them a bit. Not the craziest amount for a triple today, but looking back at how 205lbs used to feel like a house and this didn't feel too bad, my mind is slightly blown. I am missing a little bit of ankle mobility in the right, which is causing a little knee tenderness after Front Squats, so they may be dropped and replaced next week. I'll be hammering some extra mobility anyways though. I really want to come back to Front Squats again soon because I feel I am close to an old goal of 2x BWT on them. :)

HSPU from a deficit today were super easy. Last week in the later minutes I had to break them up, but today I did all three in each round easily so added an extra minute for each round.
 
Training has some minor changes. Prob won't update much but I'll show PRs and any major updates.

GF said im too lean so she made me 3 sweet potatoes in a spicy hash and some salmon (and a chocolate bar haha). Brb gains?

Also been a little sick the last several days so life sucks. :(
 
Hey man, it'd be cool to see PRs and just a general idea of what you have going on here and there.

And a woman in the modern era that cooks...hold on sunny Jim, hold on haha
 
rob112 said:
Hey man, it'd be cool to see PRs and just a general idea of what you have going on here and there. And a woman in the modern era that cooks...hold on sunny Jim, hold on haha
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Ya I'll keep coming back to update just dnt wanna type I all out all the time haha

Probably bootleg pics like this:


That's 150m row intervals from yesterday.
 

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In case no one knew what that meant I put the time then / then the pulls per minute average. 46-47 is where I felt best, but a couple times it went a bit higher because I pulled so hard I came off the seat and had to readjust so my pulls got smaller. :o
 
Well I'll update for today since it was pretty basic. Killed some Thanksgiving food (had it with co-workers today) and a nice serving of Pumpkin Pie pre-workout today. Have remnants of a cold so things suck right now, but really needed the workout for some stress relief:

A) Squats 4 sets x 5 reps: 325lbs, 335lbs, 345lbs, 355lbs all for 5 reps, last set was a @8.
B) Bench: 185lbs x 5, 195lbs x 4, 205lbs x 3, 215lbs x 2, 225lbs x 1
B2) False Grip Ring Chip Up: +18lbs x 5, +26lbs x 4, +36lbs x 3, +44lbs x 2, +50ishlbs x 1. I forget the exact weights off the top of my head...stupid KBs at weird kilos....
C) EMOM of MUs. Kind of weird workout that I randomly made up: 1, 1, 1 Paused, 1 Paused, 2, 2, 1 Paused + 1, 1 Paused +1, 2 Paused, 2 Paused, 3, 2 (couldn't get a 3rd so stopped here). Just kind of slowly add a bit more/made it harder every other minute until I couldn't anymore. I know I seem muscle up crazy but 1) I love them 2) the strict ones seem to really build some mobility and stability in my shoulders and make all my other presses feel more stable lately.

That was it. Pretty quick. Easy. Add weight next week with slight rep changes as well. Diet was rough today (had trouble getting enough meals other than that Thanksgiving meal so I am about to destroy probably 1200-1500 calories right now to make up for it).

355lbs x 5:
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liftandswim said:
Love the updates, but I have a question. Are you distancing yourself from powerlifting?
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Forgot to bring this up. But for a bit ya. My shoulders and overhead abilities SUCK. And I couldn't run without my calves cramping, so I found it unacceptable.

I am considering this the "offseason". In 5 weeks I'll re-test my lifts (Squat, Bench, DL) all beltless, evaluate, then probably add a belt and start moving back to a more RTS style split (quite possibly picking up coaching from Mike again or their new group coaching option).

I spent pretty much 2.5-3 straight years doing only powerlifting programs (ranging from 531, Cube, Westside, to RTS for the longest of any of them). It is cool, but I really only like squatting and needed some new challenges. I'll be back at it again soon though. :)
 
Good to branch out from powerlifting to make yourself a better powerlifter as well. There will always be a platform.
 
herderdude said:
Good to branch out from powerlifting to make yourself a better powerlifter as well. There will always be a platform.
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Exactly. I can definitely feel how the lowered frequency and volume on the competition lifts is taking a toll on form, but they feel "stronger" regardless so once I add that back in and re-dial the form it should be nice. :)

I'm reliving my childhood and gymnastics though. :lol:
 
liftandswim said:
Like the explanation, bolt. Party on
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This kind of relates with how I've been thinking too: Invalid Link Removed

It is hard for me because I'd love to just Squat heavy every day (and lift heavy in general), but I realize for my long term improvement I needed a step back. Build my base, work on some areas that suck, and get away from "chasing the weight".

I'd love to be able to do a variation of the 666 challenge one day (600 Squat/DL, sub 6:00 Mile) as well (who knows when). 600 on both those lifts are far away from me though and idk if a 555 would even be possible (brb sprinting a whole mile).
 
In training news I hit 5 singles at 405lbs on DL and it felt better than 385lbs the previous week.

Did a KB and AirDyne circuit afterwards that was death (very short bursts, with long rest, alactic work).

Went in and did some rowing sprints today (I needed stress relief again after some bad news this morning before church).

I'll do some Squats again Tuesday (high bar and front squats).
 
liftandswim said:
6 minute mile is cake. 5 minutes is insane though
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That is the dilemma haha

500 Squat/DL is getting closer, but a 5 mile seems insane. But then 600 Squat/DL seems impossibly far off to me too. :lol:
 
bolt10 said:
That is the dilemma haha 500 Squat/DL is getting closer, but a 5 mile seems insane. But then 600 Squat/DL seems impossibly far off to me too. :lol:
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A 5 minute mile would take too much specific training I'd think. Enough that my lifts would suffer.

On the other hand, I know I could run a 6 minute mile through sheer force of will at almost any time. I was a 17 minute 5k'er in high school. Plus, come on, 666 sounds cooler!

You'll grab a 600lb squat/DL if you eat your way up to 198 :)
 
Here is where I first saw it for anyone else wondering: Invalid Link Removed

Alex Viada talks about it a lot too so that is probably what sparked it as well.
 
Crabill is also a ripped 220. I've seen him in person, the entirety of his 220 is in his posterior chain. You would not think he's an elite powerlifter walking toward you. I think 565 is still pretty cool and Viada's is more like 7/4.5/7, so it's not impossible. But yeah, that would be sweet. I was thinking about getting KStarr's New book and prepping my body to run.
 
herderdude said:
Crabill is also a ripped 220. I've seen him in person, the entirety of his 220 is in his posterior chain. You would not think he's an elite powerlifter walking toward you. I think 565 is still pretty cool and Viada's is more like 7/4.5/7, so it's not impossible. But yeah, that would be sweet. I was thinking about getting KStarr's New book and prepping my body to run.
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Saw the book and have thought of grabbing it. Paolis gymnastic book is above it on my to buy list tho haha
 
Ok small update again. Not much "cool" in training to update, but did PR with 170kg (back on my rack again so back in kilos) x 5 on Squats (beltless). I have to go check my old log book, but that may be a belted PR and if so that is pretty epic. Squats still feel a little "off", but I think it is a mobility issue and I need to hammer my adductors a bit more (haven't done as much stretching lately as I usually do). Tripled 100kg on bench for my last three sets today as well.

I'll note training is pretty tough right now as this week has been horrible. Lost a friend/co-worker in a tragic accident last weekend and having to take care to make sure work keeps moving smoothly and deal with a personal loss has had me in a constant state of emotions. Training is both a needed "break from reality" and the last several sessions I did some crazy conditioning to just go all out and relieve stress.

I hope everyone had a great Thanksgiving and hope you all had PRs today from the food you ate. ;)
 
I never know what to say to help with these situations so all I can say is stay strong, and I'm sorry for your loss.
 
Sorry for your loss man, the holidays are the worst time of year to lose someone close. Hang in there man, stay strong and let it loose in the gym.
 
Sorry for your loss man.
 
Sorry for your loss Bolt. Prayers for you and the people that surrounded his life.
 
Thanks guys.

I don't like talking about stuff like that and especially online (I stay pretty "guarded" I guess). It did make me cherish my time with family this week that much more.

I'll be deadlifting then hitting the airdyne again today in an hour or two...
 
Deadlifts went well. Killed the first several but the sixth rep I got a bit out of position and it was super slow. While that sucks, doing these singles has seemed to improve my comfort starting the lift and I get better positioning and even when it is slow I have no grip issues or problems finishing the lift. More weight next week!

Did some conditioning again after. I've concluded that the airdyne gives a pump on par or possibly worse than occlusion training...sucked to walk after.

Killed some Mac n cheese last night as well. I'm going a little dirtier to get all these calories in...training sessions are shorter as well.

Did some horrible aerobic power conditioning today. Several things linked together with specific rest periods that lasted 29:30. My base is getting better though. :)

Did a muscle up emom again (same as last week) and I messed around with handstand walking a bit. My shoulders feel 1000000x more stable lately so really hope when I add more benching back in later that it pays off.
 

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capo180 said:
Doing handstands especially handstand walks will get those shoulders a lot stronger.
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That is the hope/plan!

So ya.........not updating everything again haha.

My Squats have felt crappy lately (no pop out of the bottom), which I've determined is a pissed off Psoas. I released it through some SMR and it felt so much better. Today didn't feel "great", but didn't feel like last couple times so I'll keep killing my Psoas. :o

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Hit 395lbs to tie a beltless triple PR. Also hit 375lbs x 5 again today (tied another PR from last week). Will hit some singles next week then hopefully max the week after.

Hit 225lbs x 3 on Bench as well.

Then 1 L-Muscleup, 2 Paused Muscleups, 3 Muscle ups x 4 in 10 minutes.

I've been eating more but the scale went back down a pound....I want to punch somebody in the face. :mad:
 
Dude all those #'s are awesome! Lil knee wobble on the squat may be what's making it feel not so great, but still moving fast, so no doubt you'll get past it.
Crazy MU work too.... How the shoulders feel after those? Mine couldn't handle it, hence no more MU's for this guy
 
liftandswim said:
With all the activity your maintenance cals have to be pretty damn high
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Ya its insane. Also with work I move around a lot so that doesn't help.

Wrivest said:
Dude all those #'s are awesome! Lil knee wobble on the squat may be what's making it feel not so great, but still moving fast, so no doubt you'll get past it.
Crazy MU work too.... How the shoulders feel after those? Mine couldn't handle it, hence no more MU's for this guy
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Ya they were better today. In the past the knees were definitely what was causing some of the issue and feel.

My shoulders actually feel better with the added muscle ups...first time I did them it did hurt a little, but it has really added to my stability since doing them (especially since I do strict for most of my MU work).
 
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