Squats on Squats on Squats. Journey to 500lbs!

Wrivest said:
Huuuuge Pendlay rows n deads! Well done!
Click to expand...

This is what I needed after those struggles earlier this week. Feel good heading into the weekend.
 


Week 7 Day 1- June 9:​


Squat w/Belt Work up to x2 @9 2 Down Set
2ct Pause Bench Work up to x4 @9 2 Down Set

Squats w/Belt:
Warm Up- Bar x 10, 70kg x 5, 110kg x 5, 130kg x 3, 150kg x 1, 160kg x 1
170kg x 2 @7
180kg x 2 @8
187.5kg x 2 @9
Drop
180kg x 2 x 2 @8.5, 9

Kept it conservative. Probably closer to 8.5, but it wasn't super deep like usual so it gets a 9. ;)

2ct Pause Press:
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 75kg x 4
85kg x 4 @7
92.5kg x 4 @8
97.5kg x 4 @9.5
Drop
90kg x 4 x 2 @8, 9

Overshot just a tad. Felt good though and set up and movement feeling more refined.
 


Week 7 Day 2- June 10:​

Deadlift w/Belt Work up to x3 @9 2 Down Set
Bench Touch and Go Work up to x7 @10 2 Down Set
Front Squat Work up to x 4 @8 Repeats, 4 sets

TRAC finally asked for more volume again..

Deadlift w/Belt:
Warm Up- 70kg x 5, 110kg x 5, 130kg x 3, 150kg x 1, 170kg x 1
180kg x 2 @7
190kg x 2 @8
200kg x 2 @9
Drop
190kg x 2 @9
180kg x 2 x 2 @8, 9
Grip Work @ 150kg

After last week I didn't know how this would go. Took what was there and hit a PR. :)

All that volume felt like death though. :o

Bench Touch and Go:
Warm Up: Bar x 10, 45kg x 10, 70kg x 5
82.5kg x 7 @7.5
87.5kg x 7 @9
92.5kg x 7 @10
Drop
85kg x 7 x 2 @9, 10
80kg x 7 @10

Front Squat:
70kg x 4
80kg x 4 @6
87.5kg x 4 @7
95kg x 4 @8
Repeat
95kg x 4 x 3 @8, 8, 9
90kg x 4 x 2 @8, 9

After all this volume I felt like death. Hands are raw, muscles are pretty fatigued, and I am just overall tired. Pretty solid lift though and numbers up throughout.
 
Here is the video for those who care. I've never loaded both Reds and Blues of my bumpers on the bar all at once before. Looked a little intimidating. ;)

PS Skip to ~40s if you wanna skip a bunch of nothingness..didn't edit this one down enough:
[video=youtube;AQ6ccl5pVrk]https://www.youtube.com/watch?v=AQ6ccl5pVrk[/video]

Need to get more back tightness, but that is like the never ending journey for me.
 
Arse moved up quite a bit on the 2nd lift, but still lookin strong! I get a bit of the back rounding anything over 350lbs (158 in Bolt speak). As long as I don't go past that neutral feel I go with it...knowing your body is half the battle though.
 
440 for a double!? Nice man! I'd say that looked like an accurate 9. Awesome pulling!!!!
 
Wrivest said:
Arse moved up quite a bit on the 2nd lift, but still lookin strong! I get a bit of the back rounding anything over 350lbs (158 in Bolt speak). As long as I don't go past that neutral feel I go with it...knowing your body is half the battle though.
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Ya it is better than it used to be so I have to just keep working on it. :)

rob112 said:
440 for a double!? Nice man! I'd say that looked like an accurate 9. Awesome pulling!!!!
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Ya man...felt night and day compared to last week's pull. I felt great, other than all today's volume and feeling like a bus hit me.
 
Nice pulling man. My pulls seem to change weekly.. some times i nail my cues, others i forget what cues are...
 
Good pullin. I don't know what these killergram numbers mean but looks strong! Hahaha. Just messing around. But seriously.
 
Today's lesson...just get the work in.



Week 7 Day 3- June 12:​
Competition Bench Work up to x2 @9 2 Down Sets
2ct Pause Squat Work up to x4 @9 2 Down Sets
Close Grip Incline Press Work up to x4 @8 Repeats 4 Sets

TRAC asked for 2 more sets today on top of the already high stress.

Comp Bench:
Warm Up- Bar x 10, 40kg x 10, 60kg x 5, 80kg x 3
95kg x 2 @6.5
102.5kg x 2 @8
107.5kg x 2 @9.5
Drop
102.5kg x 2 x 2 @8.5, 9
97.5kg x 2 x 2 @8, 9

2ct Pause Squats:
Warm Up: Bar x 10, 80kg x 5, 110kg x 5, 130kg x 2
140kg x 4 @7.5
147.5kg x 4 @8.5
Drop
140kg x 4 x 3 @8, 8, 9
132.5kg x 4 @8.5

Was aiming for 155kg on top set today. Meh. 147.5 was harder than anticipated and I had a ton of volume to do so instead of being stubborn I just called it there.

Close Grip Incline Press:
Warm Up: 40 x 10
60kg x 4 @6
67.5kg x 4 @7
75kg x 4 @8
Repeat
75kg x 4 x 5 @8, 8, 8, 8.5, 9

The end. I am dead. Pray for me for the amount of deficit pulls I will have tomorrow. I still feel a bit of DOMS from Tuesday's pulling.
 
CincyKiller45 said:
Nice work Bolt, good call on shutting it down. Also, get after it tomorrow...screw DOMS.
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Ya Bench was tougher than I wanted too. I really wanted 110kg for a double as that would be a very nice PR. I could tell it wasn't there and then 107.5kg was still harder than I would have liked.

Blahhh but I had to remind myself that it is a high stress (volume) week, so I am a little beat up (even though TRAC told me to do more again :() and probably shouldn't be shooting for a ton of personal bests this week. :o
 


Week 7 Day 4- June 13:​

Deficit Deadlift Work up to x4 @9 2 Down Set
Pin Press (Chest Level) Bench Work up to x @9 2 Down Set
2" Deficit SLDL Work up to x4 @8 Repeats 4 Sets

Killing the recovery apparently..TRAC had me add 2 more sets.

Deficit Deadlift:
Warm Up- 60kg x 5, 110kg x 5, 130kg x 3
150kg x 4 @7
160kg x 4 @8
170kg x 4 @8.5 or ~375lbs for those non-commies around here
Drop
160kg x 4 x 2 @8, 9
150kg x 4 x 2 @7.5, 8.5

Felt 10000000000x better than two weeks ago when I failed. Grip was super strong today. I kept it conservative due to the volume (so I could through it and not totally die). 4th rep I reverted to a bit of a butt rise, but everything was nicely done today.

Pin Press (Chest Level) Bench :
Warm Up: Bar x 10, 45kg x 10, 65kg x 5, 85kg x 2
95kg x 2 @7
100kg x 2 @8
105kg x 2 @9
Drop
100kg x 2 x 4 @8, 8, 8.5, 9

Meh. Off and on with Bench. Clicked better on the back off sets (hence me not having to drop again), top set could have been better. Need to line the wrists up better.

2" Deficit SLDL:
110kg x 4 @6
125kg x 4 @7
140kg x 4 @7.5
Repeat
130kg x 4 x 5 @7.5, 8, 8, 8.5, 9

I don't remember this too much. By this point I was running on mental energy to get through it. Looked good and the pulls were all fast on film. I did take pretty short rest too.

By the end of all this I was BEAT. Stretched and then devoured some food and prayed for some sparing on the inevitable DOMS tomorrow. :o
 
rob112 said:
Intensity has been pretty high. How close are you to the meet?
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4 weeks. Meet taper will start next week. I'll be honest...I may not do the meet. I am traveling to NY the weekend before (4th of July weekend) AND it is a single lift meet, so I'd have to pay for all three lifts to get a full total (probably same price as it normally is but I am pretty stingy with my money currently). I am also eying some meets in October which would be further away so I may want to just save up my cash for that. If I don't compete on the 12th I will host a mock meet in my basement with some friends and others in the area who want to though. :o
 
bolt10 said:
4 weeks. Meet taper will start next week. I'll be honest...I may not do the meet. I am traveling to NY the weekend before (4th of July weekend) AND it is a single lift meet, so I'd have to pay for all three lifts to get a full total (probably same price as it normally is but I am pretty stingy with my money currently). I am also eying some meets in October which would be further away so I may want to just save up my cash for that. If I don't compete on the 12th I will host a mock meet in my basement with some friends and others in the area who want to though. :o
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Don't blame you at all there. And that's pretty cool man. Should be a good time!
 
Solid session!

I hear ya - my schedule effectively blocked doing a summer meet, so I've been eyeing different meets in late fall, possibly make a long weekend out of it or something. The home meet sounds fun -
 
Thanks guys. Pretty much all my friends lift so they kind of want to have a Deadlift party if I don't compete (I'll still hit maxes for each lift though). :lol:

In case anyone is wondering, yes I am alive today. Woke up and could hardly even roll over in bed...I am thrashed. Whole posterior chain is wrecked. I hit some Ring Rows, Core work, and Conditioning today, with an emphasis on keeping things easy, but really flushing blood through everywhere.

I also went to a pretty good Mexican place today (not the best in town, but was worth trying no doubt) and have a grad party to attend tomorrow, so the food intake is gonna be pretty nice this weekend. ;)
 
Wrivest said:
i downloaded a conversion app just to follow this log... True story
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It is now your job to post all his workouts in lbs.

But seriously you got an app? The phone comes with a calculator you know ;)
 
Deadlift parties are my kinda parties.
 
I saw a plate app at USPF Nats, kids were inputting how many of each color plate and it would spit out a number. I'm really good at quick head math, so I had six different West Virginians asking me the poundage on the bar in the warmup room. I'm trying to set my guys shirt, and people are tapping me on the shoulder asking how much weight was on the bar.

I like lifting in kilos because the numbers don't have any stigma. Who's afraid of 358? 365 is a lot scarier.
 
I feel like you're gona have a stigma with whatever you are used to lifting with. If that makes sense.

We have 4 100# plates at the gym I'm at now, so it's like a whole different deal figuring out weights even though its just 20 or 40 more than normal plates.
 
Ya honestly part of it was for all the kids I train. Much harder to have an ego when you have no idea what 80 kilos is and makes intimidated kids think it's less. ;)

Mind is a powerful thing.
 


Week 8 Day 1- June 16:​

Squat w/Belt Work up to x4 @9 1 Down Set
3ct Pause Bench Work up to x2 @9 1 Down Set

TRAC asked for 2 more sets today.

Squats w/Belt:
Warm Up- Bar x 10, 70kg x 5, 95kg x 5, 120kg x 4, 140 x 2
155kg x 4 @7
165kg x 4 @7.5
177.5kg(~390lbs) x 4 @8.5
Drop
170kg x 4 @9
160kg x 4 @8, 8.5

Went better than expected to made a jump up a bit from last time I did 4s. Surprised how things moved today. It was scorching in the gym today, so things felt a lot harder than they looked on tape (looked pretty simple :o). Maybe I should have shot to tie a PR (180kg x 4) if I'd worked up to it different. Either way happy with this.

3ct Pause Press:
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 70kg x 2, 80kg x 1
90kg x 2 @7
95kg x 2 @8
100kg(~220lbs) x 2 @9
Drop
95kg x 2 @9
90kg x 2 @8, 9

Felt good warming up so decided to build up to a PR tie. Didn't get to tape the top set, but filmed the first back off. Forarms aren't lined up with how I want, seems to be an upsetting recent trend. :(

Vid of top Squat set, final Squat set, and first drop set for Bench:
[video=youtube;950j082plwc]https://www.youtube.com/watch?edit=vd&v=950j082plwc[/video]

Side notes:
-Killed some solid Mexican on Saturday. Also destroyed some Talenti Sea Salt Caramel. Sunday crushed pulled pork, baked beans, and random side dishes. Going out again to eat today. High School Graduations to attend (blahh), but the food due to this time of year is kind of worth it.
-Been real tired lately. Probably all this volume, but my recovery is awesome right now. Never seen TRAC trends the way it is looking right now.
 
Damn dude! Sick squatting!


And you might want icks Nay on the illked eximanay

You wouldn't last in jail


:biglaugh:
 
Thanks rob man.

And

:lol:
 


Week 8 Day 2- June 17:​

Deadlift w/Belt Work up to x4 @9 1 Down Set
Bench Touch and Go Work up to x3 @9 1 Down Set
303 Tempo Squat Work up to x 4 @8 3 Repeats

Again 2 extra sets via TRAC.

Deadlift w/Belt:
Warm Up- 60kg x 5, 110kg x 5, 130kg x 3, 150kg x 2
165kg x 4 @7
177.5kg x 4 @8
187.5kg x 4 @9
Drop
177.5kg x 4 @9
170kg x 4 @8, 9
Grip Work @ 152.5kg

Had a tad bit of trouble locking the upper back. This comes and goes and is something I am continually working on. Otherwise everything was pretty easy today. Grip work actually went real well (so hopefully that is a good sign for future heavy pulls!).

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 @9
Drop
100kg x 3 @9
95kg x 3 @8, 9

Felt form was better than yesterday. Still trying to fine tune my benching.

303 Tempo Squat:
90kg x 4 @6
100kg x 4 @7
110kg x 4 @7.5
Repeat
110kg x 4 x 4 @8, 8, 8.5, 9

Maybe a little too conservative here, but figured my quads were shot from yesterday (most DOMS they've had in awhile) and I had a lot of volume to get in anyways.
 


Week 8 Day 3- June 19:​

Competition Bench Work up to x4 @9 1 Down Sets
Chain Squat Work up to x2 @9 1 Down Sets
Military Press Work up to x4 @8 3 Repeats

1 extra set via TRAC.

Comp Bench:
Warm Up- Bar x 10, 40kg x 10, 60kg x 5, 70kg x 2, 80kg x 2
90kg x 4 @7
95kg x 4 @8
97.5kg x 4 @9
Drop
92.5kg x 4 @9
90kg x 4 @8.5

Chain Squats:
Warm Up: Bar x 10, 70kg x 5, 110kg x 3, 110kg (Add 1 Chain) x 3, 110kg (Add 2 Chain) x 2, 130kg x 1
140kg x 2 @7
150kg x 2 @8
160kg x 2 @8.5
Drop
150kg x 2 x 2 @8, 9

[video=youtube;UYWFYe2YP3E]https://www.youtube.com/watch?v=UYWFYe2YP3E[/video]

Military Press:
Warm Up: 40 x 5
45kg x 4 @6
50kg x 4 @7
55kg x 4 @8
Repeat
50kg x 4 x 2 @8, 9
45kg x 4 x 2 @8, 8

Shoulder was bugging out today. I slept weird (woke up with my neck hurting and in some odd position). I had a bunch of crap that was rough doing the first rib mobilization work. Nothing that should be an issue, but I had to keep things lighter on the presses today due to it.

Some progress pics. Not exactly when I started MyoSynergy, but close enough. Considering I haven't even really "cut calories" I am quite pleased. :)
Invalid Link Removed
 
Formatting issues blahhh also first pic in the attachment is most recent. :o
 


Week 8 Day 4- June 20:​
Deadlift w/Chain Work up to x2 @9 1 Down Set
2ct Bench Work up to x3 @9 1 Down Set
Pendlay Row Work up to x4 @8 3 Repeats

2 extra sets via TRAC.

Deficit w/ Chain:
Warm Up- 70kg x 5, 110kg x 5, Add 1 Chain x 3, Add 2 Chain x 2, 130kg x 1
145kg x 2 @7
155kg x 2 @8
165kg x 2 @9
Drop
155kg x 2 x 3 @8, 8, 8.5

Worked on set up and keeping the back flatter. Seemed better today, still need to work on that overall tightness. Here is a vid of my last set of the day:
[video=youtube;TCRm4bniZP4]https://www.youtube.com/watch?v=TCRm4bniZP4[/video]


2ct Bench :
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 80kg x 3
90kg x 3 @7
95kg x 3 @8
97.5kg x 3 @9
Drop
92.5kg x 3 x 3 @8, 8, 9

Bench set up felt better today. Overall feeling a bit of fatigue so kept it easy:
[video=youtube;J55z_wA8uQw]https://www.youtube.com/watch?v=J55z_wA8uQw[/video]

Pendlay Row:
40kg x 10
70kg x 4 @6
77.5kg x 4 @7
85kg x 4 @8
Repeat
85kg x 4 x 3 @8, 8.5 , 9
80kg x 4 x 1 @8.5

Feeling good with my Pendlays lately. They usually suck, but I am moving around a bit better weight on them lately. :)
 
Well it is about that time again. 3 weeks until a mock meet. I have to figure out what I am aiming for with the next training cycle this week as well. Really want to do that RPS meet in Boston in October, so if I decide on that I'll have to decide if I want to compete with Knee Wraps or not. Hmmm..decisions decisions. :o

did hit an extra workout today. I felt really good when I was done. A bunch of upper back, ab, and conditioning work all on short rest. Pumps for days. :D
 
I vote wraps!! We're after that 500 squat, after all!
 
I'd say nothing wrong with doing either, but would be cool to see what you have with wraps
 
Tell ya what....you sign up for the Boston Meet, I'll make sure to do the same. Pretty sure Sean1332 already has. I gotta buy some wraps for sure tho
 
Ya it is going to depend on if I can find a cheap enough way to get there and stay for the weekend (I have a buddy up at school there though so that is my plan to go see him too).As far as wraps, mine are blah. If I decide to do it I'll be trying to buy the springiest wraps I can due to my squatting style. Just not sure, because I don't know how often I'll compete in wraps and knowing Mike if I tell him I'll be doing them wrapped he'll probably make me to wrapped squats every Monday which will be super annoying. ;) :p
 
And AM seems to not want to let me space anything out so sorry for these walls of text. :dunno:
 
Knee wraps!!

And you definetly need to do the Boston meet. It will be a huge one. We'll go to Boston Beer Works afterwards. Breezy should show up too
 
Ok I'll be taking recommendations for springy knee wraps, some new wrist wraps (mine are almost RIP :(), and singlet (last one was a weightlifting singlet I borrowed..blah). Ya I need everything. :o
 
Blue Arrows and Power Belly Felonies for springiness. Blue arrows have little stopping power, felonies have a ton of stopping power.

EDIT: APT makes Blue Arrows. I haven't come across any springy EFS wraps and I have zero experience with Titan wraps.
 
I was looking at Titan Singlets and these wrist wraps (I don't like my super casting wraps and like my springier ones on the wrist): Invalid Link Removed

Thanks for the knee wrap recommendations Herder. The felonies might be a solid choice. Hmmm...
 
Soooo many options. :hypnotized:
 
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