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Squats on Squats on Squats. Journey to 500lbs!



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. :D

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. :o
 
Is there a particular reason you hate us?
 
Torobestia said:
Is there a particular reason you hate us?
Click to expand...

I am probably missing what you are implying because I am still pretty much in that "dead-zone" after this session. :p :eek:

I don't hate anybody...other than front squats or TRAC if it was a person. ;)
 
bolt10 said:
I am probably missing what you are implying because I am still pretty much in that "dead-zone" after this session. :p :eek:I don't hate anybody...other than front squats or TRAC if it was a person. ;)
Click to expand...
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.
 
Torobestia said:
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.
Click to expand...

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. :p

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

My clients and friends who train with me at times hate me too....they never know how much they are really lifting. ;)
 
"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
 
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. :lol:
 


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

[video=youtube;PK397vopKjg]https://www.youtube.com/watch?v=PK397vopKjg[/video]

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.
 
Sean1332 said:
Is that the epic Herder Hike of the shorts I see?!

Solid work, Bolt. I love your training structure.
Click to expand...

I like that! Herder hike :lol:

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. :eek:
 


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.

[video=youtube;F6SyhGUX4sw]https://www.youtube.com/watch?v=F6SyhGUX4sw[/video]


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.
 
What's that head doing on the bench, son?BTW, good job on the PR
 
Torobestia said:
What's that head doing on the bench, son?BTW, good job on the PR
Click to expand...

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.
 
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
 
rob112 said:
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
Click to expand...

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. :)
 
bolt10 said:
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. :)
Click to expand...

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.
 
rob112 said:
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.
Click to expand...

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).
 
bolt10 said:
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).
Click to expand...

Ohhhhh now I see! Good stuff Bolt
 
Yep if you have any more questions just ask. :D

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. :(
 


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. :o

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.
 
Dude 160kg is only 7lbs...not that impressive.

Ok...my math might be off :D

Good work, Bolt! You've peaked my interest in this program
 
Dam Bolt, you do had a couple brutal sessions. Awesome work and congrats on getting a couple PR's!
 
capo180 said:
160 kg pause squats.. jeez man. nice PRs.
Click to expand...

Not gonna lie they were kind of scary. I've never done pauses at only 2 reps, but now I hope I don't have to do them too often that heavy. :lol:

Sean1332 said:
Dude 160kg is only 7lbs...not that impressive.

Ok...my math might be off :D

Good work, Bolt! You've peaked my interest in this program
Click to expand...

Thanks! I've been killing some things in general. There is always some ebb and flow, but I've been moving in the right direction all year. :D

rob112 said:
Dam Bolt, you do had a couple brutal sessions. Awesome work and congrats on getting a couple PR's!
Click to expand...

Ya was a brutal week. The taper is beginning though...Triples on the competition lifts this week!

I went to see Captain America last night and was VERY pleased with how it was. Anyone who has missed me mention it before should know I am a huge comic book nerd (most people on this site post crazy supp stashes....my comic stash would ***** those lol). I am probably biased because I find the Winter Solider to be the most epic/coolest/one of my favorite characters in all of Marvel, but I liked the tone and feel of this Captain America 1000000x more than the first. Steve felt like Steve and the Winter Soldier was DIESEL.

Then I treated myself to a HUGE mexican burrito and chicken dish at a local joint for my last meal of the night. :)
 
I can't wait to see that movie. I used to collect the cards and some comics. I love all the movies...well almost all. First one was cool, just took a while to develop the character from being a guy for show to a bad add soldier.
 
So I was feeling good today so I did some different stuff for my extra session this week. Same lay out as usual though. Recovery seems to be improving (TRAC is asking for more volume again) and I think I found the hip problem. I seem to be missing some internal rotation of the hip on the right side. It doesn't hurt to do anything anymore, but I don't like the difference in flexibility on this side so I'll be focusing on that for a bit in my warm ups and extra sessions. :)
 


Week 9 Day 1- April 7:​

Squat w/Belt Work up to x3 @9 1 Down Set
2ct Pause Bench Work up to x3 @9 1 Down Set
Close Grip 3-Board Press Work up to x5 @8 Repeats 3 Down Set


Squats w/Belt:
Warm Up- Bar x 10, 60kg x 5, 100kg x 5, 130kg x 3
160kg x 3 @7
170kg x 3 @8
180kg x 3 @9

Hip was off again so I didn't work up anymore and didn't do a load drop. Will be dropping squatting movements for the rest of the week in hopes it feels better come next week.

First rep butt shot back a tad. I took vids of the others from my normal viewing angle and everything looks fine. Wish I would have filmed from directly the front or back to see if I was shifting though:
[video=youtube;5GGIG7A9Rbs]https://www.youtube.com/watch?v=5GGIG7A9Rbs[/video]

2ct Pause Press:
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 75kg x 4
90kg x 3 @7.5
95kg x 3 @8
100kg x 3 @9
Load Drop
95kg x 3 @9

Very happy with this. Nice PR here.

You'll notice the last rep doesn't really hit a "sticking point". That is how my benching has been looking lately so maybe I am finally learning to grind a bit? Maybe lol.
[video=youtube;WHc6g2_mNF8]https://www.youtube.com/watch?v=WHc6g2_mNF8[/video]

Close Grip 3-Board Press:
Warm Up: 60kg x 10
90kg x 5 @6
95kg x 5 @7
100kg x 5 @8, 8, 9

Very happy with my pressing, not so much my squatting. Annoying with it being this close to contest, but we'll see how it goes over the next couple weeks. :)



Week 9 Day 2- April 8:​
Deadlift w/Belt Work up to x3 @9 1 Down Set
Bench Touch and Go Work up to x6 @10 2 Down Set


Deadlift w/Belt:
Warm Up- 60kg x 5, 100kg x 5, 130kg x 3, 155kg x 2
170kg x 3 @7
180kg x 3 @8
192.5kg x 3 @9
Drop
180kg x 3 @8, 9

Just a tad harder than last time I did these, but still feel strong here. :D

Bench Touch and Go:
Warm Up: Bar x 10, 40kg x 10, 60kg x 6, 80kg x 6
90kg x 6 @8
95kg x 6 @9
100kg x 6 @10
Drop
92.5kg x 6 @9, 9

Form felt really strong here. More good pressing momentum and PR.

I did feel really weird ending my workout here...I had tempo squats planned which would have sucked, but still rather have been able to do them. I couldn't find any tenderness in the hip, but since it was planned to avoid squatting for the week I remained smart and didn't squat.
 
rob112 said:
Benches looking smooth broham
Click to expand...

Thanks man. I didn't film the touch and go bench today but final rep was similar in that it didn't seem to stall anywhere in particular.

Article for anyone interested in my bench approach: Invalid Link Removed
 
Blah I hate Wednesdays. Or maybe I don't because Wednesdays I go to the comic book store? Idk

Either way today I did pretty much the same workout as on Saturday. Since I am not squatting I didn't do a complex though. I ran some 400m sprints (whyyyyy), then did a KB Swing-Inverted Row w/Rings-Push Up w/Rings circuit (started at 10 on KB and 1 on the other two and worked down to 1 rep and up to 10 reps on each respective) for conditioning. Blah. Looked super lean today (cool I guess?) and bought some comics.

In other news I am closer and at the same time further away from my dreams (if that makes any sense). I love working for myself, but damn is it a headache at times. /endtangent
 
Are they really taking away wolverines healing/regeneration powers? I asked a buddy "if wolverine cuts his fingernails do they just grow back" and he mentioned that they are redoing a bunch of stuff so maybe they would stay cut now. I say malarkey. Is there truth to this?
 
rob112 said:
Are they really taking away wolverines healing/regeneration powers? I asked a buddy "if wolverine cuts his fingernails do they just grow back" and he mentioned that they are redoing a bunch of stuff so maybe they would stay cut now. I say malarkey. Is there truth to this?
Click to expand...

Ya he had his powers lost somehow (I don't read his comics so idk what exactly happened). He'll get them back eventually no doubt but for now it's kinda funny bc he's not used to it.
 
rob112 said:
I was just looking around and apparently his are not good reads.
Click to expand...

I mean it really depends on what you like but I haven't been a fan of a lot if the recent wolverine stuff so I've shied away. :o
 


Week 9 Day 3- April 10:​
Competition Bench Work up to x3 @9 1 Down Sets
Push Press Work up to x5 @8 3 Down Sets (Repeat)

TRAC said add 2 sets. Dropped Squats + Chains since I am not squatting for the rest of the week.

Comp Bench:
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 @9
Load Drop
100kg x 3 @9
95kg x 3 @8, 8

PR. Felt really good too. :D

Push Press:
Warm Up: Bar x 10, 40kg x 5
55kg x 5 @6
60kg x 5 @7
65kg x 5 @8,9
60kg x 5 @8, 8 , 8.5
 


Week 9 Day 4- April 11:​

Deadlift w/Chains Work up to x3 @9 1 Down Set
2-Board Bench w/Chain Work up to x2 @9 1 Down Set
Lever Rows Work up to x5 @8 3 Down Set

TRAC wanted 2 extra sets again.

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 3 @6.5
150kg x 3 @7.5
162.5kg x 3 @8.5
Drop
152.5kg x 3 @8, 8, 8.5

Felt fresh on these today. Not squatting yesterday definitely made this easier. Nice PR and even had a bit more in me.

2-Board Bench w/Chain:
Warm Up: Bar x 15, 40kg x 10, 60kg x 5, 60kg + Chain x 3, 80kg x 2
95kg x 2 @7
100kg x 2 @8
105kg x 2 @9
Drop
100kg x 2 @8.5,8,8.5

The 105kg felt better than the 100kg. PR!

Lever Rows:
Warm Up: 20kg x 10, 30kg x 5
35kg x 5 @6
40kg x 5 @7
45kg x 5 @8, 9
40kg x 5 @8, 8 ,8.5

Different than usual. I saw a vid of one of Mike's seminars and he explained this and it wasn't how I'd been doing it. So I switched it up. :o
 
Referring to the lever rows?


And man, just started fatigue drops and...I admire your ability to go hard for multiple sets when you drop. Awesome work.
 
rob112 said:
Referring to the lever rows? And man, just started fatigue drops and...I admire your ability to go hard for multiple sets when you drop. Awesome work.
Click to expand...

Ya the levers were one arm and I thought they were like tbar rows. Oops but not a big deal. Lol

Ya I built up some great capacity and sometimes I think I don't go hard enough on the top set. I. General it appears ppl at moderate stress/fatigue get 1-2 sets on squats/deadlift and 2-3 on pressing. At least from the other RTS guys I have talked to.
 
bolt10 said:
Ya the levers were one arm and I thought they were like tbar rows. Oops but not a big deal. Lol

Ya I built up some great capacity and sometimes I think I don't go hard enough on the top set. I. General it appears ppl at moderate stress/fatigue get 1-2 sets on squats/deadlift and 2-3 on pressing. At least from the other RTS guys I have talked to.
Click to expand...

Oh so like a meadow row?

And mike just posted over on the forum about fatigue and not getting many sets. I should eventually join there instead of always lurking.
 
rob112 said:
Oh so like a meadow row? And mike just posted over on the forum about fatigue and not getting many sets. I should eventually join there instead of always lurking.
Click to expand...

Ya but the bar parallel to you not perpendicular and in a bench. Like doing bent over dumbbell rows with the bar (looks like something breezy would do or does haha).

Join and follow my log there haha. Some good examples to follow over there though.
 
No computer access at the moment as I've been traveling. Lifted super early today too.

I'll update tomorrow, but didn't have pain squatting today just at felt tentative and a bit off.

Did crush 95kg for four reps of three count pause bench. That TUT was insane! Big PR there though.
 
Will update soon. For those kilogram haters out there I'm out of town so I'll be updating in pounds the next several days. :p
 
bolt10 said:
Will update soon. For those kilogram haters out there I'm out of town so I'll be updating in pounds the next several days. :p
Click to expand...

So now i can follow along again! Jk ;)
 
Whew. For a while there I thought we were going to have to change the log title to "Journey to 227.5kg"
 
I'm lifting at a crossfit gym all week though...



Inb4 everyone unsubs. ;)
 
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