Squats on Squats on Squats. Journey to 500lbs!

rob112 said:
Hell of a squat Bolt, hell of a squat
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Thanks man! The 375lbs x 5 moved super smooth too. I can't wait to toss a belt back on haha

I deadlifted today. 415 moved smooth, like an opener. Then did some conditioning:
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I ate some cupcakes post workout because I'd heard this place made awesome cupcakes, my girl wanted some, and I was down in weight on yesterday's weigh in so I need all the cals I can get.

Idk what's going on I'm eating a ton (I've upped my fats a lot because I don't have a ton of time to eat and tossing a couple tablespoons of nut butter or an avocado into a meal is so much faster than an extra potato/oatmeal/bagel/etc. My workouts are also shorter this last month so who knows.

Brb idk how breezy does it. :lol:
 
Lol its not as fun as most people think, especially when you're sick, need 6000 cals, and have zero appetite lol. I'm actually looking forward to dieting.
 
breezy11 said:
Lol its not as fun as most people think, especially when you're sick, need 6000 cals, and have zero appetite lol. I'm actually looking forward to dieting.
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This. I thought I liked eating until I tried eating in a caloric surplus for 6 months. It sucks.
 
Was supposed to work up to some singles above 90%. Felt good so got up to 425lbs (PR). Today went: 325lbs x 5, 375lbs x 3, 395lbs x 1, 405lbs x 1, 415lbs x 1 (PR), 425lbs x 1 (PR again)

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Supposed to max next week, may just go with what I hit today and not. Will see how I feel, because squats felt pretty good today (best in awhile).
 
Thanks guys. Ya well see if I max next week. I'd like to but I'm not gonna push it just to do it. Also would like to test front squats too.

Also helping out at the American Open tomorrow then hanging out there all weekend. Pretty excited.

And the gym I train at got asked to host a powerlifting meet so I convinced the owner he better so I can start a powerlifting class haha
 
WOW keep it up man! god job! my back is messed up so I cant go heavy on back :(
 
Blergs said:
WOW keep it up man! god job! my back is messed up so I cant go heavy on back :(
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Ya had no idea how today would go as I had tweaked my back a little on some squats two days ago. Felt good so rolled with it.

rob112 said:
That's a very solid squat, especially beltless. Awesome!
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Ya and I am real happy with my depth lately.

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Also there's so many people I follow on Instagram that will be at the American Open it's gonna be crazy...I'm gonna be the ultimate fanboy haha
 
Nice work man. Looked solid.
 
American open was epic...crazy strong ppl and met a ton of people who I stalk on Instagram.......

Also hit a 315lbs Front Squat today. :)
 
bolt10 said:
American open was epic...crazy strong ppl and met a ton of people who I stalk on Instagram....... Also hit a 315lbs Front Squat today. :)
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sounds like fun Bolt, and dude.... 315 FS is not real life! Good try tho, almost had me goin!!
 
Thabks for crushing my hopes guys! :sad:

I almost went for double bwt 330-335lbs, but didn't wanna push it.
 
Ok so getting ready for 2015 has left me with not much time (that New Years gym rush gonna be crazy haha).

I started up a new training cycle (can post up more on it later if anyone is interested). Basically going back to RPE on strength stuff 4x per week, hitting Squats 2x per week, pressing twice (1 overhead, 1 bench), and DL 2x per week (1 "heavy", 1 "light/fast"). Some single leg and lots of posterior chain work in the strength plan (more exercise variation than I usually do). Doing Gymnastics work (handstands, pull ups, muscle ups, all those weird holds that stress mobility and core strength) 2x per week (1 strength day, 1 form day). 5 day conditioning waving intensity (mostly running and rowing, with circuits on a couple days).

Looks much prettier where I have it written up, but that gives a basic idea. Should get me to March-April, then allow me to decide if I'll taper and do the May 2nd meet, or if my gym will host a meet and then I'll just aim to do that one (whenever the heck it is haha).

Since I don't have a meet close I am still doing a bunch of "base building". Just a little more regulated and closer to what I had been doing previously.

Started off hitting 385lbs x 3 @9 with two back off sets of 365lbs x 3 last night (and a bunch of handstand pushups that have my shoulders and traps tore up). :)
 
Oh also staying beltless for now because A) it is working B) the transition back to a belt will probably be meh for a bit so I am fine avoiding it until I get ready for a meet
 
In my next volume block I think I am gonna steal some of your top set type ideas. I am keeping DUP in mind and realizing I will have high rep competition lifts in the volume block, so I was thinking as a strength rep range say do front squat x 1, 2, or 3 at a 9 and drop 20% and do repeats for fatigue and volume in an appropriate rep range according to the RPE Percents chart.

Just curious if you think that sounds like an appropriate way to kinda DUP up my training in the volume block and if that is the correct way to do that type of top set-load drop.
 
Hey I think I figured a way to do it to stay with my fatigues. For example:Push Press x 2@9 drop 10% [email protected]

Which the repeats give me my 4-6% fatigue. I don't know how to account for the fatigue from the top set, but I try this. Any thoughts obviously welcomed :)
 
I like that. Practice with heavier weights then dropping to get volume in easier. Looks like stuff I planned to try eventually so let me know how it goes!
 
Still a little transition this week for the holidays before hitting the new training cycle. Worked up to 395lbs x 3 @9.5 (aiming for @10 so was a tad easy) on squats yesterday and 415lbs x 3 @10 on dead lift (regular not singles) today. Felt great just a little weird as id been doing single lately.

Have a merry christmas everyone!
 
So sugar high and coma will probably last the rest of this week. Got so many kinda of sugary foods today and I ate way too many Oreo truffles last night.......


I did get some epic hylete pants (compression and regular pants that fight awesome) and batman shirts. Still have gifts from my family when I see them later this week so hopefully some more compression pants. :)
 
For anyone thinking of RTS in 2015: Invalid Link Removed

Will update some training stuff soon as well. Volume is high this week. :eek:
 
Ya I'm slacking on the log big time.

I've been getting a hang of RPE again and repeats load drops etc.

Rapid fire first real training week update with highlights of some of my training:
Day 1
crushed 365 x 4 on squats with 6 total squat sets and ran 10 minutes straight hitting the mile mark at 6:45

Day 2
Push presses for high reps plus static hold at top in last rep for 10s (death) and lots of 3131 tempo pull ups

Day 3
5 sets of deadlift for 5 reps hitting 375 on top set (and it didn't feel like cardio hahaha)
24 weighted GHR in 5 minutes and horrible bar on back back extensions

Day 4
Ran out of time day 3 so rowed for 30 minutes on my off day at easy pace and hit 6900m

Day 5
10 total sets of workout squats. 385 x 3 for top set several load drop sets then 6 sets of 3 pause squats in 10 minute time (went too light with 275)
Ran 6 400m runs with 1:1 run:rest all within 1:30-1:35

Day 6
Handstand practice, strict muscleup emom, bench doubles for 5 sets and 5 sets of 8 reps on chest supported row, 5x5 unilateral press and weighted chins

Lots of craziness and lots of fun with new stuff and getting back to RTS stuff on my strength work.

Wrote up my goals for the year as well...2014 was full of change and 2015 is off to a similar start. :D
 
liftandswim said:
Busy week. Can't wait to see what type of nonsensical sh!t you accomplish this year.
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Ya it'll be crazy. Ima be honest my goal this year is have fun even if it isn't the most "optimal". I love training and I kind of just wanna have some more fun again. ;)
 
Ain't nothing wrong with that.

As of late I've stopped caring about a big total. I just want to be strong. And not fat either. For me, there's more to life than a 1RM in the big 3. I'd like to get back in the pool too...
 
liftandswim said:
Ain't nothing wrong with that. As of late I've stopped caring about a big total. I just want to be strong. And not fat either. For me, there's more to life than a 1RM in the big 3. I'd like to get back in the pool too...
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Maybe I'll make that my 2016 goal...start swimming haha

Running is hard enough I'm sure swimming would be horrible for me. :eek:
 
Read over your goals on the blog. Man, you really have your entire training lifestyle really dialed in. I look forward to seeing you reach them ma man.
 
rob112 said:
Read over your goals on the blog. Man, you really have your entire training lifestyle really dialed in. I look forward to seeing you reach them ma man.
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Thanks! I've been at it for awhile and always seem to pick up new things, it has been a fun process. Where I am at right now is awesome because I finally have some people to help give me input on my training and I've already been doing it long enough that I have a pretty good idea what needs to get done anyways. ;)

This year is more about having fun, taking care of some more "life" stuff, and really getting my work to take off.
 
bolt10 said:
Thanks! I've been at it for awhile and always seem to pick up new things, it has been a fun process. Where I am at right now is awesome because I finally have some people to help give me input on my training and I've already been doing it long enough that I have a pretty good idea what needs to get done anyways. ;) This year is more about having fun, taking care of some more "life" stuff, and really getting my work to take off.
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Hey man, we all gotta remember to enjoy what we do, too. If we all did comp lifting only DUP all year round it may get kinda weak sauce.


And definitely, get your work rolling and enjoy ma man.
 
Yep training sure isn't all about numbers man, we all have goals. I'd love to get back to running a 5 min mile. I really need to just get back in shape lol, as bad as it sounds for a relatively slim guy Im in the worst shape ever.. Can lift more than ever but besides that I suck at every aspect of fitness lol.
 
capo180 said:
Yep training sure isn't all about numbers man, we all have goals. I'd love to get back to running a 5 min mile. I really need to just get back in shape lol, as bad as it sounds for a relatively slim guy Im in the worst shape ever.. Can lift more than ever but besides that I suck at every aspect of fitness lol.
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My mile time has always sucked. Pretty sure I've never run under 6:30 hahaha (I usually just stop because I hate it).

So training wise I think I have a cold. Went in and hit my workout anyways. 370x5 @9 for the top set of squats. Felt good, just slow (mostly because I can't concentrate, looked normal on video). Also rowed 3000m at the end of my workout in 12:15. Couldn't hold the pace I wanted because I couldn't breath. :(
 
rob112 said:
Dat dere primatine man! It helps
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I've honestly never used any...probably would help tho and maybe I'll consider it.

RegisterJr said:
I have a dumb question: What's the "@9" mean? And "RPE"?...
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Sorry took forever to respond. RPE = rating of perceived exertion. @9 means 9 out of 10 and for RTS refers to leaving 1 rep in the tank (could definitely do 1 more rep). More info here: Invalid Link Removed

Killed what felt like a billion squats and a nice 385x4@9 PR. PES shirt and hylete pants for the win haha

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Yea I've never used it for like weight loss, but it is the most helpful thing for clearing me up. I've been using it since it was in the original sudafed. I actually need to get more. Sinuses always funky in winter.
 
Brb making another squat PR days after my last squat PR.

[email protected]
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Squats felt stronger than anticipated. Endurance was down a bit as I had three down sets and had to drop weight on each even tho the top set felt easy.

I did some walking lunges with barbell on my back like Ronnie Coleman (10 minute EMOM 6 reps leg). My glutes literally started to cramp. :eek:

Finished with some airdyne (15 cals) + kb thrusters for a 12 minute conditioning piece which was horrible. Was supposed to also run 1.5 mile time trial but didn't have time. Will do tomorrow.

Due to my workouts epicness and having to workout early before work tomorrow I teared myself to a carb load tonight. ;)

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Say, how about you walk it out further next time? You were way too close to the stands :biglaugh: Nice squatting! I'm waiting for you to pull a KK and beat on your abs after one of these PRs screaming "THIS IS MY BELT!" like he did at World's.
 
Thanks guys. Honestly I have gotten lazy with the walkout and something I need to get back to. When I squatted in my old rack I had smaller sets but I wouldn't be able to walk that far in it haha

does sushi count as a sandwhich?
 
Workouts still going well. Hit a 395lbs beltless DL triple two days ago followed by 4 down sets at 375lbs. That volume killed me though. :p

30 minutes for a fasted run this morning (hit just over 3 miles). Super easy pace (other than the below 15 weather). For my runs I am using RPE as well, today I was aiming for 6.5 based on previous harder run times. The cool part is at the end I am not even winded, whereas several months ago I'd have died even walking that. I can tell the difference in my training as well, less rest time and more overall total volume and recovery between sessions. :D

Squats (a million) + Pin Squats (probably use the jerk boxes since I have no rack here again x a million) tonight.
 
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