Squats on Squats on Squats. Journey to 500lbs!

[napalm]

If you can't multiply/divide by 2.2 in your head GTFO. But really I was just joking. The only meet I did was in LBs so I've been good! Hahaha. Not a bad idea though you're right I suppose.

What I learned is have like 10 kg conv. sheets, that way if you lose one...

 

[bolt10]

I like kilos better anyways.

In other news I am trying to finish this rack tonight unless something stupid comes up in the next hour.

 

[Mikeyjd]

In for more pr's!!

 

[bolt10]

Ok so I've been crazy busy and I am trying to head up to NY today if I can get out of this snow. Therefore I got all four of my scheduled lift days in with no day off.

Home gym is close to being done and just needs some finishing touches and finalizing. Glad it's up so I could lift with this snow blocking me in lol

May not get to posting the last two workouts for a couple of days but maybe if I get time later.

 

[Sean1332]

Someone was doing Triple Threats

Awesome setup bud

 

[bolt10]

Moaaaarrr

 

[bolt10]

Someone was doing Triple Threats

Awesome setup bud

Yep love those!

Gotta finish my deadlift platform, but I just deadlifted inside the rack for today.

 

[capo180]

Nice set up man! Can't wait to own a home and have my own little gym one day.

 

[bolt10]

Ok guys just checking in to say I didn't die or something. :lol:

Will post up the last two training days update today and based on my schedule will probably post today's session as well. Had no computer access all weekend so haven't had a chance to write up my updates. Gonna be a long post today.

 

[Torobestia]

Nice gym setup, man. Also, congrats on the PRs last week (week before?)! Those squats were really aggressive.

 

[bolt10]

Nice gym setup, man. Also, congrats on the PRs last week (week before?)! Those squats were really aggressive.

Thanks! PRs going down everywhere lol.

Be ready big updates on the way. :lol:

Has been a crazy hectic week. I made a last minute decision to hit all four of my scheduled training days in a row instead of my usual break on Wednesday to split them up. I wanted to get them in so I could avoid some of the crazy snow storm that was supposed to hit so that I could make it to New York this weekend. Not ideal, but I crushed it and seemed to recover fine (but I don't want to deviate again after this...).

Week 1 Day 3- February 12:​

Last workout in the old gym.

Competition Bench Work up to x4 @9 No Drop
Squat w/Chains Work up to x4 @9 No Drop
Close Grip Bench + Minis Work up to x7 @9 No Drop

Competition Bench:
Warm Up- Bar x 10, 95lbs x 5, 135lbs x 5, 165lbs x 4
180lbs x 4
190lbs x 4 @7
200lbs x 4 @8
210lbs x 4 @9

Squat w/ Chains:
Warm Up: 45lbs x 10, 135lbs x 5, 225lbs x 5, 225lbs (+ 1 pair chains) x 5, 225lbs (+ 2 pairs of chains) x 5
275lbs x 4
295lbs x 4 @7
315lbs x 4 @8
330lbs x 4 @9

Had never done these before. Had though 315 would be the top set going in, but it was too easy. Really liked this exercise though.

Close Grip + Minis:
Warm Up: 115lbs x 7
135lbs x 7 @7
140lbs x 7 @8
145lbs x 7 @9

Week 1 Day 4- February 13:​

Deadlift w/Chains Work up to x4 @9 No Drop
2 Board Bench Work up to x4 @9 No Drop
2" Deficit SLDL Work up to x7 @9 No Drop **

Finally a full workout on the home gym. Everything is set up so should be good to go on this from now on.

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
140kg(308lbs) x 4 @7
147.5kg(324.5lbs) x 4 @8
155kg(341lbs) x 4 @9

2 Board Bench:
Warm Up: 40kg(88lbs) x 10, 60kg(132lbs) x 5, 80kg(176lbs) x 4
90kg(198lbs) x 4
95kg(209lbs) x 4 @7
100kg(220lbs) x 4 @8
105kg(231lbs) x 4 @9

Been forever since I had done these so had no idea what I'd build up to. I was really loving the bench set up. I feel much more secure and tight with the new bench as opposed to the one at my old gym.

2" Deficit SLDL:
Warm Up: 100kg(220lbs) x 7, 110kg(242lbs) x 7
120kg(264lbs) x 7 @7
130kg(286lbs) x 7 @8
140kg(308lbs) x 7 @9

Another new exercise. I felt really good on these. Liked this a lot.

As a side note DOMS really hit me the day after some of these days. Of note my upper back was torched after both days of deads, so while I don't like to use DOMS as a true indicator of certain things I do hope that it means I was locking down my lats more effectively.

 

[bolt10]

Glad to finally be back after a super crazy weekend. Have a slight cold at the moment, but nothing that should be an issue. Time to buckle down and get on my grind leading up to this meet at the end of April.

Week 2 Day 1- February 17:​

Squat w/Belt Work up to x4 @9 1 Down Set
Pin Press (Chest Level) Work up to x4 @9 1 Down Set
Close Grip 3 Board Work up to x5 @9 1 Down Set

TRAC had me up the volume a bit despite this head cold.

Squats w/Belt:
Warm Up- Bar x 10, 60kg x 5, 90kg x 5, 120kg x 5, 135kg x 4, 150kg x 4
160kg x 4 @7
170kg x 4 @8
180kg(396lbs) x 4 @9
Load Drop
170kg x 4 @8
170kg x 4 @8.5

Up from last week. New bar did feel a little different and not sure what it was exactly but my leverages felt a little different today. Speed wasn't as nice warming up as I prefer, but even the 180kg didn't feel too tough. I kind of wrote it off as just not being in the gym for awhile (no training at all Friday-Sunday) and spending over 10hours in a car driving this weekend. Happy to hit this weight though.

Pin Press (Chest Level):
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 80kg x 4
85kg x 4 @7
90kg x 4 @8
95kg(209lbs) x 4 @9
Load Drop
90kg x 4 @8.5
90kg x 4 @9

Finally have a ton of whole spacing so I got the pins set at a perfect level. Solid work here.

Close Grip 3 Board:
Warm Up: 80kg x 5, 90kg x 5
95kg x 5 @7
100kg x 5 @8
105kg(231lbs) x 5 @9
Load Drop
100kg x 5 @9
95kg x 5 @9

Felt awesome in the gym despite the cold. Hit some great numbers as well, so happy to see how things are going at the moment.

I ate a TON this weekend. Weight is up a bit, but we'll see if it holds. Please don't hate on the kilos though, I only feel like writing the top weight in pounds just to reference past strength levels on those exercises.

Also, note the slight changes in how my auto regulation will go from now on, much more based on TRAC.

 

[LizKing531]

great updates - putting in some solid work!

After seeing your gym update, and working with my old crappy bar (gotta twist the end bolt back in every other session basically) now you got me looking at these Rogue bars.... early x-mas present to myself?...:wink1:

 

[bolt10]

great updates - putting in some solid work!

After seeing your gym update, and working with my old crappy bar (gotta twist the end bolt back in every other session basically) now you got me looking at these Rogue bars.... early x-mas present to myself?...:wink1:

I'd do it. Bars are one of the most important pieces of equipment IMO and I wouldn't skimp on them. I love my new bar so much.

Week 2 Day 2- February 18:​

Deadlift w/Belt Work up to x4 @9 1 Down Set
Bench Touch and Go Work up to x2 @9 1 Down Set
303 Tempo Squat Work up to x5 @9 No Drop 1 Down Set

TRAC wanted more volume again. Have a head cold and my head is congested, which made breathing tough, but didn't seem to hurt performance too much today.

Deadlift w/Belt:
Warm Up- 40kg(88lbs) x 5, 70kg(154lbs) x 5, 110kg(242lbs) x 3, 130kg(286lbs) x 2, 150kg(330lbs) x 2
160kg(352lbs) x 4 @7
170kg(374lbs) x 4 @8
180kg(396lbs) x 4 @9
Load Drop
170kg x 4 @8
170kg x 4 @8.5

Little more rounding in the upper on 180kg than I wanted. Otherwise 180kg was @8 speed wise, just not the form I'm trying to stick with. Form was better on the load drops. My head cold did make these a pain...had trouble getting my breath.

Also, I tried a bit different with the pre-set up. Took a big breath then got down and got set faster than I used to. This did seem to help with overall body tightness and speed on the first reps (they all felt super easy today).

Bench Touch and Go:
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 80kg x 5
95kg x 2 @7
100kg x 2 @8
105kg(231lbs) x 2 @9
Load Drop
100kg x 2 @8
100kg x 2 @8

Need to get some film of some benching. I feel great with the new equipment. Overall body tightness and arch seem improved, but we will see what it looks like when I film on Thursday's session.

303 Tempo Squat Squat:
Warm Up: Bar x 10, 60kg x 5,
105kg x 5 @7
112.5kg x 5 @8
120kg(264lbs) x 5 @9
Load Drop
112.5kg x 5 @9
105kg x 5 @8.5

[video=youtube;-ooAuUBbG1U]http://www.youtube.com/watch?v=-ooAuUBbG1U[/video]

New worst exercise ever. This was hell haha. Took a bit to get a feel for how fast to go to get 3s down and 3s up, as well as keeping speed constant. It made pushing through my sticking point insane on the way up. I am anticipating some DOMS tomorrow...

 

[napalm]

omfg, those look awful...

 

[bolt10]

omfg, those look awful...

They felt awful............and I can already feel the DOMS creeping in. :sad:

Also taking any suggestions for new wrist wraps. I don't need something that casts an insane amount, but am willing to hear pros and cons of what anyone suggests (mostly for benching).

And I think it is that time again.....the beard is already pretty decent, but I may not touch my hair again until after April....

 

[herderdude]

Inzer Z's are most excellent, though you might want to try Grippers. If you haven't invested in a 36" wrist wrap yet, get the 36" for whatever you choose. You'll thank me.

 

[CincyKiller45]

Awesome gym set up man. Got me wanting my own with the amount of garage space I have. One of the gyms at Ohio State is selling all their squat racks. They're selling them dirt cheap, I mean $150 cheap.

 

[LizKing531]

Inzer Z's are most excellent, though you might want to try Grippers. If you haven't invested in a 36" wrist wrap yet, get the 36" for whatever you choose. You'll thank me.

I picked up the grippers but got the shorter ones... definitely like them though

 

[LizKing531]

Awesome gym set up man. Got me wanting my own with the amount of garage space I have. One of the gyms at Ohio State is selling all their squat racks. They're selling them dirt cheap, I mean $150 cheap.

D@mn... thats a steal!

 

[bolt10]

Inzer Z's are most excellent, though you might want to try Grippers. If you haven't invested in a 36" wrist wrap yet, get the 36" for whatever you choose. You'll thank me.

I picked up the grippers but got the shorter ones... definitely like them though

Ya I was looking at the grippers, but the Z's look solid as well. Hmmm..I may just buy both haha

Definitely will grab the longest version..I need a new singlet as well. Trying to buy all that this week or next.

Awesome gym set up man. Got me wanting my own with the amount of garage space I have. One of the gyms at Ohio State is selling all their squat racks. They're selling them dirt cheap, I mean $150 cheap.

Ya I still need to clean some stuff up to make it more presentable and make areas to store stuff better. Trying to hang my rings off the ceiling as well for ring pull ups, dips, inverted rows, etc.


Dear diary,
My DOMS today are the worst I have had since doing RTS. I will never take a long weekend off of doing absolutely nothing again.

 

[Sean1332]

Awesome work brother!

And the Grippers are the same as the Z wraps accept it had some rubber weaves on the underside. When all the rubber weaves break eventually, I'll call them Z wraps lol

 

[rob112]

Nice set up

Of course the squat is coming awesome, but I just wanna say I think you are gonna really like where your dead is at too. Very nice work.

 

[bolt10]

Awesome work brother!

And the Grippers are the same as the Z wraps accept it had some rubber weaves on the underside. When all the rubber weaves break eventually, I'll call them Z wraps lol

Ok cool. Thanks!

Nice set up

Of course the squat is coming awesome, but I just wanna say I think you are gonna really like where your dead is at too. Very nice work.

Ya squat is moving. Based on how deads felt yesterday I can see it going well. I just need to get my mind right on them.

About to go hit some back/abs/conditioning. Didn't get any last week so this may be interesting.

 

[bolt10]

Yesterday I was still pretty sore, but hit my back/abs/conditioning anyways. Again these workouts aren't as exciting so I won't log all the details.

Density Training for Back was 10 minutes of 1-arm landmine rows and for Abs is was barbell rollouts with a red band attached to the bar and rack (these blow and I hated myself for adding the band lol).

Then I wasn't feeling creative so I just did a complex I like from T-nation for 12 minutes (DL-RDL-Row-Clean-Front Squat-Push Press-Squat-Good Morning for 6 reps then decrease by 1 rep after completing each). I will miss all my more fun conditioning implements at my old gym, but things will get better as I add more equipment and can go back outside to do sleds, etc.

Stretched for 10-15 minutes and was done. Fast, but efficient workout.

I also hammered out some real positive business discussions so the future is looking up. Have bench, pin squats, and push press on tap for the workout later today.

 

[bolt10]

Week 2 Day 3- February 20:​

Competition Bench Work up to x4 @9 1 Down Set
Pin Squat Work up to x4 @9 1 Down Set
Push Press Work up to x5 @9 1 Down Set

TRAC wanted more volume again. Cold is getting better, but still not 100%.

Comp Bench:
Warm Up- Bar x 10, 40kg x 10, 60kg x 5, 70kg x 4, 80kg x 4
85kg x 4
90kg x 4 @7
95kg x 4 @8
100kg(220lbs) x 4 @9.5*
Load Drop
95kg x 4 @8
95kg x 4 @8.5

Felt great today. I put the safeties just a tad too high on the top set and I hit them on reps 3 and 4 (lost a bit of arch) which messed up my groove. I buried reps 1 and 2 so I felt good about this. Set up feels great, I did notice in the video that it does look like my butt is off a bit on some so I'll keep that in mind with future pressing.
Vid of 95kg x 4:
[video=youtube;7JSUOzzd27Q]http://www.youtube.com/watch?v=7JSUOzzd27Q[/video]

Also, I tried a bit different with the pre-set up. Took a big breath then got down and got set faster than I used to. This did seem to help with overall body tightness and speed on the first reps (they all felt super easy today).

Pin Squats:
Warm Up: Bar x 10, 70kg x 5, 90kg x 5, 110kg x 5
130kg x 4
140kg x 4 @7
150kg x 4 @8
160kg(352lbs) x 4 @9
Load Drop
152.5kg x 4 @8
152.5kg x 4 @9

Idk where this came from. Was aiming to hit 145kg as my top set, but as I warmed up that just seemed way too low.

Phone won't upload the top set of pin squats vid...kind of pissing me off but I'll try again later.

Push Press:
Warm Up: Bar x 10, 40kg x 5, 59kg x 5
60kg x 5 @7
65kg x 5 @8
67.5kg(148.5lbs) x 5 @9.5
Load Drop
65kg x 5 @9
62.5kg x 5 @9

 

[Sean1332]

Barely noticed the butt. Solid setup man

 

[rob112]

Benches looked solid man. Looked like you had a few more with a spot. Nice work!

 

[bolt10]

Barely noticed the butt. Solid setup man

Ya looked a little worse on a different vid, but not much I guess.

Benches looked solid man. Looked like you had a few more with a spot. Nice work!

Ya had I not messed up on the safeties with 100kg that would have been the perfect weight this workout. Feeling great about bench right now.


Set up looks really good and my arch is better than I anticipated. :lol:

Pin Squats finally loaded...
[video=youtube;aGRum6ggPPM]http://www.youtube.com/watch?v=aGRum6ggPPM[/video]

 

[bolt10]

Week 2 Day 4- February 21:​

2ct Pause Deadlift Work up to x4 @9 1 Down Set
2 Board Bench + Chains Work up to x4 @9 1 Down Set
Lever Row Work up to x5 @9 1 Down Set

TRAC wanted even more volume today.

2ct Pause Deadlift:
Warm Up- 70kg x 5, 90kg x 5, 100kg x 4, 110kg x 4, 120kg x 4
130kg x 4 @7
137.5kg x 4 @8
145kg(319lbs) x 4 @8.5
Load Drop
137.5kg x 4 @8
137.5kg x 4 @9
130kg x4 @8.5

Paused lower than I usually do on these. Pretty much tried to just tighten up then pause right off the floor. Was pretty tough, but I think that is a better spot for me to pause.

First Load Drop set:
[video=youtube;fXYuRvix3T8]http://www.youtube.com/watch?v=fXYuRvix3T8[/video]

2 Board Bench + Chains:
Warm Up: 40kg x 10, 60kg x 5,(Added Chain) 60kg x 4, 70kg x 4
80kg x 4 @7
85kg x 4 @8
90kg x 4 @8.5
Load Drop
85kg x 4 @8
85kg x 4 @8
85kg x 4 @8.5

Lever Row:
Warm Up: Bar x 10, 20kg x 10, 30kg x 10, 45kg x 5
57.5kg x 5 @7
62.5kg x 5 @8
67.5kg x 5 @9
Load Drop
62.5kg x 5 @8
62.5kg x 5 @8
62.5kg x 5 @8

 

[rob112]

Just caught the vid. Form looks good, and I love the use of the metronome; no cheating that count haha

 

[bolt10]

Just caught the vid. Form looks good, and I love the use of the metronome; no cheating that count haha

Ya tip I got from some people stronger than me. The metronome is definitely a must since I train alone.

Short update:
Hit some more back/abs/GPP on Saturday. Did pull ups and ab wheel rollout for my density training. Hit a ton of mobility and foam rolling (because I was at the gym just waiting around for most of the morning so had to find something to do lol). Hit some high rep barbell work (complex) and burpees for conditioning. BLAHHHHHHHHHH (I hated it haha).

Squats today! Can't wait.

 

[bolt10]

Week 3 Day 1- February 24:​

Squat w/Belt Work up to x3 @9 1 Down Set
2ct Pause Bench Work up to x4 @9 1 Down Set
Close Grip Press + Minis Work up to x6 @9 1 Down Set

TRAC again wanted more volume today.

Squats w/Belt:
Warm Up- Bar x 10, 60kg x 5, 90kg x 5, 120kg x 5, 140kg x 3, 155kg x 3
165kg x 3 @7
175kg x 3 @8
185kg(407lbs) x 4 @9
Load Drop
175kg x 4 @8 x 3 sets

Couple things I noticed today. I had felt like bar speed was slow, but I think it is just getting used to a new place I am lifting at. I watched last time I tripled this around this weight and today's looked just as fast and deeper. Seem to be hitting solid depth (not a surprise considering the hip had been bothering me last month). Maybe 185kg wasn't enough or I am overestimating my RPE, because when I dropped to 175 I got all 3 sets with relative ease and they didn't get harder.

2ct Pause Press:
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 70kg x 5
80kg x 5 @7
85kg x 5 @8
90kg(198lbs) x 5 @8.5
Load Drop
85kg x 5 @8 x 2 sets
85kg x 5 @8.5

Thought going into today that 90kg would be tough top set at this weight, but was pretty wrong about it. Moved it with ease. Really liking how benching is going lately.

Close Grip + Minis:
Warm Up: 40kg x 6,
50kg x 6 @7
55kg x 6 @8
60kg(132lbs) x 6 @8.5
Load Drop
55kg x 6 @8 x 2 sets
55kg x 6 @9

First time using bands on the new set up. Lighter than the my old gym, but felt better.


Somehow I felt really good after all this...lots of volume, but lots of solid work.

Appetite is crazy right now....I am ravenous as of late. Ate pretty much an entire pint of ice cream in one sitting this weekend....along with tons of other food as well (steaks, tons of eggs, more sweet potatoes and fries than imaginable, bagels, etc lol). Not sure how I am not just getting fat right now, but I'll take it.


Little bit of set up issue on squat walk out and ignore the dog...I didn't even realize he was down there while I was lifting. :sorry:
[video=youtube;im4JgOqLL_s]http://www.youtube.com/watch?v=im4JgOqLL_s[/video]

 

[LizKing531]

Ya tip I got from some people stronger than me. The metronome is definitely a must since I train alone.

Short update:
Hit some more back/abs/GPP on Saturday. Did pull ups and ab wheel rollout for my density training. Hit a ton of mobility and foam rolling (because I was at the gym just waiting around for most of the morning so had to find something to do lol). Hit some high rep barbell work (complex) and burpees for conditioning. BLAHHHHHHHHHH (I hated it haha).

Squats today! Can't wait.

yeah - the metronome looks like a painful addition - I'll have to give that a shot

 

[rob112]

Vid is pirate...I'm mean private

 

[bolt10]

yeah - the metronome looks like a painful addition - I'll have to give that a shot

Ya give it a shot. I just downloaded a random app on my phone.

Vid is pirate...I'm mean private

Oops...

Should be public now.

 

[rob112]

Looks awesome man.


I got a question, when you are prescribed to use more volume do you just add more fatigue percents and rep drop type stuff? Or actual extra days or more exercises?

 

[bolt10]

Looks awesome man.


I got a question, when you are prescribed to use more volume do you just add more fatigue percents and rep drop type stuff? Or actual extra days or more exercises?

Depends on how the training plan is put together. If you look at the example image on the Invalid Link Removed there is the black box that gives you a read out. If you are doing drops based on fatigue percents it will tell you something like (add __% more to your load drop). Right now I have a set number of sets prescribed after my top set so the recommendation will tell me how many to add (or subtract) depending on how TRAC says my recovery is going.

It kind of goes in this order though in general as an example (say you train 3 days per week): You add more fatigue percents/down sets as TRAC determines. If it your volume starts too constantly stay high with that amount you'd add some more exercises to the plan. Once the training session becomes too long then you'd add another day. If that makes sense.

 

[bolt10]

I should note that is how I would increase the overall training volume over time personally.

 

[rob112]

Depends on how the training plan is put together. If you look at the example image on the Invalid Link Removed there is the black box that gives you a read out. If you are doing drops based on fatigue percents it will tell you something like (add __% more to your load drop). Right now I have a set number of sets prescribed after my top set so the recommendation will tell me how many to add (or subtract) depending on how TRAC says my recovery is going.

It kind of goes in this order though in general as an example (say you train 3 days per week): You add more fatigue percents/down sets as TRAC determines. If it your volume starts too constantly stay high with that amount you'd add some more exercises to the plan. Once the training session becomes too long then you'd add another day. If that makes sense.

Very cool. Thanks for the info. If I get stagnant with 5/3/1 this is the program I want to try next. I keep reading articles...and it just makes a lot of sense in regards to the fact that your body doesn't care what number is on the bar, or what percent of you 1RM it is; your body cares about how the weight feels and adapting to circumstances/stressors.

Thanks agains!

 

[bolt10]

No problem. Ya I love it and a lot of it "clicked" with me so that is why I went in this direction. I know in general a lot of the principles are great and can be applied regardless of your program.

 

[bolt10]

Week 3 Day 2- February 25:​

Deadlift w/Belt Work up to x3 @9 1 Down Set
Bench Touch and Go Work up to x6 @10 1 Down Set
Front Squat Work up to x6 @9 1 Down Set

TRAC only wanted a little more volume today. My glutes were the only part of me that was real sore and they did seem fatigued (made some of the lifts harder than I anticipated).

Deadlift w/Belt:
Warm Up- 60kg x 5, 100kg x 5, 120kg x 3, 140kg x 3, 155kg x 3
165kg x 3 @7
175kg x 3 @8
185kg(407lbs) x 3 @9
Drop
175kg x 3 @8 x 2 sets

As I noted my glutes were shot. I wanted a bit more on here today (this is still down from usual), but with the new bar and keeping the back flatter I was happy. While I am not moving as much weight around, I feel I am lifting "better" and getting more technically sound with this.


Bench Touch and Go:
Warm Up: Bar x 10, 40kg x 10, 60kg x 6, 70kg x 6, 80kg x 6
85kg x 6 @8
90kg x 6 @9
95kg (209) x 6 @9.5
Drop
90kg x 6 @8
90kg x 6 @9

Had a little trouble getting set up as tight as usual until the top set (and on the down sets). Had a tiny bit more in me there.

Front Squat:
Warm Up: 60kg x 10, 80kg x 6
85kg x 6 @7
90kg x 6 @8
97.5kg(214.5lbs) x 6 @8.5
Drop
92.5kg x 6 @8
92.5kg x 6 @9

This was tough. Legs were feeling a little beat by here so I went conservative. Shouldn't have gone conservative and just done 100kilos for the top.

Felt a little beat up today and stress from outside of training was getting to me. I was happy with the work I put in and my focus despite outside influences all day.

 

[bolt10]

I did some GPP/Back/Ab work yesterday. Nothing special (Complexes, ring inverted rows with chains, and hanging leg raise covered most of it).

Today:

Week 3 Day 3- February 27:​

Competition Bench Work up to x3 @9 1 Down Set
Squat w/Chains Work up to x5 @9 1 Down Set
Close Grip Incline Work up to x6 @9 1 Down Set

TRAC wanted more volume again...shoulder was acting up a bit (working on trigger points in supraspinatus and subscapularis seemed to resolve it for the most part, but still a little aggravated).

Competition Bench:
Warm Up- Bar x 10, 40kg x 10, 60kg x 5, 70kg x 5, 80kg x 3
90kg x 3 @7
95 x 3 @8
100kg(220lbs) x 3 @9
Drop
95kg x 3 @8 x 3 sets

Would have liked to do more on the top set, but it felt really smooth today. Maybe I did have more in me because 95kg seemed pretty easy on the load drop and I didn't seem to fatigue with it.

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 5
120kg x 5 @7
135kg x 5 @8
145kg(319lbs) x 5 @8.5
Drop
137.5kg x 5 @8
137.5kg x 5 @9
130kg x 5 @8

Part of me thinks I just let myself off easy and that 145kg wasn't tough enough for a top set (looks pretty easy on the vid). Meh. These did feel really good though.

[video=youtube;Ti1CjO6g-Is]http://www.youtube.com/watch?v=Ti1CjO6g-Is[/video]

Close Grip Incline:
Warm Up: 40kg x 6
60kg x 6 @7
70kg x 6 @8
75kg x 6 @9
Drop
70kg x 6 @8 x 2 sets
70kg x 6 @8.5

Felt great on these. I used to hate incline with the bar, but the close grip version seems to be something I don't mind. They are definitely tough, but feel good on my shoulders while torching my pecs and tris.

 

[Sean1332]

How do you like squatting against chain?

 

[bolt10]

How do you like squatting against chain?

Only my second time so far, but I like it quite a bit. I get great speed at the bottom when it is unloaded, but it feels like running into a brick wall when I hit my sticking point. :lol:

So far I like them better than when I did them against bands, but that was on a crappy rack. I am interested in trying the bands again now that I can use the band pegs..

 

[bolt10]

Week 3 Day 4- February 28:​

Deadlift w/Chains Work up to x5 @9 1 Down Set
2 Board Bench Work up to x3 @9 1 Down Set
2" Deficit SLDL Work up to x6 @9 1 Down Set

Again small increase in volume from TRAC. Feeling a little bit up from all the volume lately though.

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 5 @7
130kg x 5 @8
142.5kg x 5 @10
Drop
130kg x 5 @8
130kg x 5 @9

Dang. Overshot the top set. I honestly thought I'd get higher than that today, but it just wasn't there. The issue today was grip. I was dialed in and strong with the pulls (great tightness and form seemed great today), but on the top set when I was about an inch or two from lockout I lost grip. Pretty disappointing as I don't usually have grip issues with this weight and it honestly didn't feel too hard anywhere else (again speed on the pull was great today).

2 Board Bench:
Warm Up: Bar x 15, 40kg x 10, 60kg x 5, 80kg x 3
95kg x 3 @7
102.5kg x 3 @8
110kg x 3 @9
Drop
105kg x 3 @8 x 2 sets

Felt great here. Was going to play it conservative after the deadlift issues today, but made a little bigger jumps and that was the right choice. Again feeling strong on benching lately.

2" Deficit SLDL:
Warm Up: 100kg x 6, 120kg x 6
130kg x 6 @7
137.5kg x 6 @8
145kg x 6 @9.5
Drop
135kg x 6 @8
135kg x 6 @9

Grip started to go on the top set here again. I did finish it, but not positive I'd have been able to grip through another. Legs and back felt strong here.

I was demolished after this workout though. I had to just sit around for the rest of the night because I had nothing left.

 

[PaulBlack]

Wow, I don't have much of an eye for squatting, but they looked pretty dang smoothe and certainly deep, especially for those loads..!

 

[bolt10]

Ok just so everyone knows I didn't die (although I feel like death).

Still lifted today and yesterday but I appear to have a bad cold (hoping it isn't the flu). Tomorrow will determine how the rest of the weeks training goes and I'll update last couple lifts soon.

 

[bolt10]

Massssssssssssssive update:

Week 4 Day 1- March 3:​

Squat w/Belt Work up to x4 @9 2 Down Sets
Pin Press (Chest Level) Work up to x4 @9 2 Down Sets
Close Grip Floor Press Work up to x5 @8 4 Down Sets (Repeat)

Sickkk. Blah. Felt bad over the weekend, but felt better this morning. Could tell I wasn't 100% while lifting..

Squats w/Belt:
Warm Up- Bar x 10, 60kg x 5, 90kg x 5, 120kg x 5, 140kg x 4
155kg x 4 @7
170kg x 4 @8
180kg(396lbs) x 4 @9
Load Drop
170kg x 4 @8.5
170kg x 4 @8

Entire body felt rough. Hips, shoulders, wrist, etc. Definitely sick. Still depth, speed, and form were all good today. Weight didn't feel heavy either.

Pin Press (Chest Level):
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 @8
90kg x 2 @9

Close Grip Floor Press:
60kg x 5 @6
70kg x 5 @7
80kg x 5 @8, 8, 8.5, 9 (4 sets total)

Week 4 Day 2- March 4:​

Deadlift w/Belt Work up to x4 @9 2 Down Sets
Bench Touch and Go Work up to x5 @9 2 Down Sets
2ct Pause Squat Work up to x5 @8 4 Down Sets (Repeat)

Still sick, but felt better than yesterday starting out.

Deadlift w/Belt:
Warm Up- 60kg x 10, 100kg x 5, 120kg x 4, 140kg x 4
160kg x 4 @7
170kg x 4 @8
180kg x 4 @9
Load Drop
170kg x 4 @9
Load Drop 2
160kg x 4 @8.5
I may be sick, but that was some of the best deadlifting I've done as of late. All felt really good and I got great full body tension and tightening of the upper back. Meh I would do be able to do all that when I am sick .

Bench Touch and Go:
Warm Up: Bar x 10, 40kg x 10, 60kg x 5
80kg x 5 @7
90kg x 5 @8
95kg x 5 @9
Load Drop
90kg x 5 @8, 9 (2 sets total)

2ct Pause Squat:
Scratched this. The whole thing felt like death and 100kg felt way too heavy so decided it wasn't worth it. I'd been being stubborn with my sickness anyways so just stopped.

Week 4 Day 3- March 6:​

Competition Bench Work up to x4 @9 2 Down Sets
Pin Squat Work up to x2 @9 2 Down Sets
Military Press Work up to x5 @8 4 Down Sets (Repeat)

Felt really good waking up today and ready to roll.

Comp Bench:
Warm Up- Bar x 10, 40kg x 10, 60kg x 5, 75kg x 4
85kg x 4 @7
90kg x 4 @8
95kg x 4 @8.5
Load Drop
90kg x 4 @8, 8 (2 sets total)

Kept it conservative due to how the week has been so far. Felt strong throughout.

Pin Squats:
Warm Up: Bar x 10, 60kg x 5, 100kg x 5, 130kg x 2
150kg x 2 @7
160kg x 2 @8
170kg x 2 @9
Load Drop
160kg x 2 @8, 9 (2 sets total)

Mind Blown....This murdered PR numbers on this lift. I didn't plan to go this heavy, but things were clicking so I just climbed up there. Was brutally tough, but I felt really strong.

Military Press:
Warm Up: Bar x 10
40kg x 5 @6
45kg x 5 @7
50kg x 5 @8, 9
Load Drop
45kg x 5 @8.5, 9

Meh haha. Super weak here, but around my usual numbers. Bleh.

Week 4 Day 4- March 7:​

2ct Pause Deadlift Work up to x2 @9 2 Down Sets
Bench + Chains Work up to x3 @9 2 Down Sets
Pendlay Row Work up to x5 @8 4 Down Sets (Repeat)

Feel pretty much 100% again (I hope haha). Energy and mood are definitely back up and training back on track.

2ct Pause Deadlift:
Warm Up- 60kg x 5 x 2 sets, 80kg x 5, 100kg x 2, 120kg x 2
140kg x 2 @7
147.5kg x 2 @7.5
155kg x 2 @8
160kg x 2 @8.5
Load Drop
150kg x 2 @8, 8

Mind Blown Again...I should have tried for 165kg instead of 160kg, but felt it was good stopping there when I did. May be on to some DL momentum...here is to hoping I can keep that going...

Bench + Chains:
Warm Up: Bar x 15, 40kg x 10, 60kg x 5,(Added Chain) 60kg x 3,
70kg x 3 @6.5ish?
80kg x 3 @7.5
90kg x 3 @8.5
Load Drop
85kg x 3 @8, 9

RPE wasn't as pretty as I normally like it. I felt strong so I made some good jumps today. Good positive direction for bench work again..

Pendlay Row:
Warm Up: Bar x 10,
40kg x 5 @6ish
60kg x 5 @7
70kg x 5 @8, 8, 8.5, 9

Kept the rest pretty short here and tried to stay as strict with form as possible.

Overall this week was beyond wacky. Being sick (with whatever the heck I had) had me pretty beat up at the beginning (and maybe I shouldn't have fought through it), but the second half I crushed some lifts. Felt like I could keep going as well with each workout (work capacity was up..didn't feel demolished after these sessions). Here is to hoping I can just move past this and stay healthy leading up to April 26th.

 

[Sean1332]

Pretty damn good work, especially for being sick.