3/26/2022
“Strongman saturday”
Used the 100lb bag, and the boy used his 23lb bag and kept up with me for about half the workout:
20 minutes EMOM. Odd minutes: 6 sandbag squats. Even minutes: Bear hug carry down the driveway and back up.
After that practiced overhead pressing the 100lb bag, hell of a lot harder than the barbell but I did get it.
That sounds like a lot of work in 20 mins. Nice job
If your goal is purely to squat 3 plates then I think the only assistance you need is to just do more squats. It’s very skill driven, and I am pretty sure you can squat 3 plates right now if you do a proper peaking program and rest like the world depends on it.
Hey @jdm135 it looks like you have your hands full but what stuck out to me is how you drunk a gallon of milk. You may do well in running the abbreviated program of Super Squats instead of the basic program, it only has 4 exercises so it saves you time.
Big limiter there im afraid. Way too many kids and jobs to do that!
All right so I’m on of those guys that can squat that much. And I’m gonna ask some questions. The answer to which I’m 99% sure I know the answer to. But still.
And this is not accusation. But a gap analysis. You are here. You want to be there. What do you need to do.
So the question. How much of a priority is getting a bigger squat?
To quantify this:
Do you have a solid work out with clear progression?
Do you have a diet plan?
What percentage of session do you give 100% to?
How often do you eat till you are full and then eat some more?
Do you schedule 8.5h of sleep time a night?
I can see from above you mention that you might have put on weight as your belt is a touch tight. If I’m trying to get stronger I want to get bigger also. So I weigh myself every day. And keep an idea of a 3 day average in my head. I’m losing weight now so its the same deal. My current 3 day average is low 109kg.
What I’m trying to say is - you are in the top 5% of humanity right now. Sets of 255lb for 6 is no joke. But to take your game up will need some sacrifice. And up until now you’ve either not known that OR not wanted to make that. And HONESTLY that is cool. I have a mate that squats 220lb 5x5 has done for YEARS and doesn’t want to make progress. It is not his “thing”. He is in shape enough to look okay naked. And like you is in the top 5% of people in the world. So he’s happy.
But if you want progress - you know what you are doing, is not the way. Change things. If changing things is too costly cool bro. I 100% respect that. How can I not? I made the same call with my training. We all do. All of us that don’t try and go pro any way.
But if 315lb IS important to you CAN make it happen.
Start with the simple “what am I not doing”. If you were to ask me it would eating. It normally is. Eat. Eat BIG. This is a sacrifice in that you will stop liking food. And you will look worse naked for a while. But that’s the cost of success dude. You are a trying to do something 99% of people will NEVER do. 90% of gym goers never squat 3 plates. Let alone regular people.
So again this is not me saying “you didn’t work hard enough” or “you don’t want it enough”. It is me saying you have not been conscious of the sacrifices required to reach that goal. Become conscious. When you do things get real. Because then success is a decision.
It stops being: “I want a 315lb squat”
It turns into: “I’m going to work my arse off in the gym and eat a whole roast chicken a day until I can squat 315”.
I hope you appreciate the point of the post and it hits the right tone. I always worry people read this and think I’m an arse.
Carl is spittin facts
@carlbm awesome post man. Thank you. Ill respond fully when i have time. Now im going to eat more food.
3/27/2022
About 3 miles walking carrying baby (20+ lbs) Early morning.
Sandbag:
8 rounds: every 30 seconds, pick up the 200lb bag.
=(
It really boils down to what carlbm wrote. You need to prioritize your goals. And it seems that you prioritize the goals of being a good father/husband over the goal of hitting a 315lb squat.
But even then it is certainly possible to get the 315lb squat without having to sacrifice time with your family and your job. Again, just need to refer to what carlbm wrote. Is your sole goal right now to hit a 315lb squat? Gain weight and muscles. Specifically muscles that helps you squat.
If your goal is to good look naked, be strong everywhere and do a variety of tasks then I think you’re doing just fine. I’m sure you’ll hit that 315lb squat sometime along your journey.
I think the answer lies in looking at what you have done so far to progress and using the cues of success from the past year to program going forward. You were going really well with your squats if I remember and made some great progress. You then made a change to the way you were training because of personal reasons and you haven’t continued to progress as much as you would have liked. Simple programming with hard work over time always works better than changing programs and searching for a golden egg.
Maybe summarise for us the training you were doing and link a couple of Videos like @wiseman83 mentioned and I am certain you will be able to work out a program that is effective and gets you there.
Thanks, all, for the helpful and encouraging commentary!
@carlbm literally as soon as I read your post I started eating, because the short answer is, to be honest, I had internally let my goal slip down toward what @magick said: Look good naked, be strong everywhere, and do a variety of tasks, while prioritizing being a good husband/father.
What it’s supposed to be is: squat 315lb, while prioritizing being a good husband/father. Way different!
So to your questions:
Do I have a solid workout with clear progression? Erm, I guess. As noted above, a several-week schedule of dropping reps and adding weight at the moment. No exact percentages there but it’s something I can follow and to me the trajectory is pretty clear. As stated before, no clear guidance on assistance/accessory work.
Do I have a diet plan? NO. I’ve tended toward lower carb, higher protein and fat, and as much protein as I can easily eat, but I’m aware that’s not nearly the quantity of protien or calories that is needed.
What percentage of session do you give 100% to? . Every single work set of squats for the past several weeks has felt like the absolute most I can do. So I give 100% to those. The accessories/assistance, conditioning, and upper body work, I do not give 100% to.
How often do I eat till I’m full and then eat some more? Pretty much, I haven’t been. See above. After reading your post I started eating and haven’t stopped LOL. I’m 188lbs and have a bit of spare tire (no 6-pack) and I have to GET OVER IT and just eat like a pig until I can squat heavier, I guess.
Do I schedule 8.5h sleep? Hell no. Not even close. I have a little one, and he keeps the wife and I up a lot, and I frequently wake up extra early so she can get some deep sleep while I take the baby out. And that’s not gonna change any time soon. With 4 kids and several jobs I don’t think I’ll be getting good sleep the next several years. I’m 33 by the way.
I’ve gone on too long but the point is, I get it, thanks for the wakeup call! I’ll put up some videos soon and allow you guys to help even more. @simo74 @wiseman83 @magick Sorry out of time and space for longwinded replies to each of you individually LOL but will be back!
Excellent - I’m glad I helped. And I came over as intended.
At the moment you’re family is priority 1. So if you can’t get all of the components to success get as many as you can. And do as well as possible with the remaining.
Sleep is sleep. You need it and the more the better. But if everything else is great then that can be okay. Plenty of tired people can squat big.
As for food - read the diet section of 531 BtM. I can’t link it. It’s against forum rules. But the 12 eggs and 1 1/2lb of mince diet is a starter.
I go for 6 eggs and 1lb of meat before I finish my 3rd meal (I ate 4 a day).
This simple rule is the foundation of my eating. And every time I stop this I start regressing.
But yeah, work hard, squat hard and often. Eat. Run a few dedicated squat programmes. Super squats & BtM. They’ll help.
3/28/2022
JSSP Week 8 day 1
Squats.
10x135
10x185
10x205
10x215
10x225
Kicked the ass of last week, where it was 3x10@205.
Took video of the 205 and 215 sets, couldnt get the 225 set without being a creep. Will post them in a few.
EMOM 10 minutes:
One squat every minute. 225, 225, 235, 245, 255, 255, 255, 245, 235, 225.
No time for anything else.
I usually superset something quick and easy between sets of squats, I’m glad I didn’t today. I was taking 4-5 minute rest periods too. But I hit better numbers than last week and that’s good.
Didn’t do a good job with the video angles but heres what i got.
10x205, start at 0:36
10x215
Nice work with the reps mate. With regards to those videos it is a little hard to see much from that angle. @wiseman83 might chime in. I would like to see directly from the side and one from in front and with a slightly heavier weight, maybe something you can hit for 4 reps.
Are you a particularly long legged fellow? Kinda looks like it from those vids, but not something I have noticed before.
I am. 6’0" and very narrow everywhere. Leg to torso ratio i have no idea.
Ah, well maybe the narrowness and the angle of the vid just make it look that way.
That said, at 6 foot and just under 190 pounds, you have room to add on a bit more if you want. Mass definitely helps the squats.
You are not wrong there. I am only 5ft 7 and over 190. 
. When it comes to strength more food is almost always the answer