THURS MAY 20
SSB SQUAT
warmup w/ bar
1x5 @ 155
1x3 @ 245
5x3 @ 315 (hard)
girlfriend came over and trained with me in my garage today. There was only about 45 mins before I had to get to work so I just squatted.
FRI MAY 21
dynamic warmup
SQUAT WORK
*raw squats
warmup w/ bar
132 x 5
221 x 3
308 x 3
*squat off pins set at the bottom
308 x 3x2
330 x 1
352 x 1
374 x 1
396 x 1
418 x 1
*move pins up to mid-chest
528 x 2x1
*tried some reverse band stuff, couldn’t set it up well
POWER SQUAT
12 plates x 10
14 plates x 8
16 plates x 6
18 plates x 4
SHRUG MACHINE
8 plates x2x20
8 plates to failure (about 35)
Trained at the UTM gym today, 418 is a huge PR for bottom position squats. The power squat hurt my hamstrings in strange places so that was good, and I figured I had planned to do more back work this cycle so I should get started on that, hence the shrugs. All in all a good training day, I’ll probably have a light day tomorrow or sunday, then a deload week and then get back to some heavier weights.
MON MAY 24 (deload)
DEADLIFT (deadlift bar)
warmup w/ 235
325 x 1
415 x 1
525 x 1 → beltless PR
SQUAT (squat bar)
warmup w/ bar
155 x 5
245 x 3
335 x 2
385 x 2x1
A little heavy for a deload but volume was low and the intensity wasn’t high enough to be taxing. I’ve never pulled over 500 w/o a belt so that was fun, it was easy enough that I feel 550 or more would go.
MON MAY 31
warmup: sumo squat lateral lunges, hip flexor stretch, hamstring stretch
SQUAT (monolift, squat bar)
warmup w/ bar
175 x 5
285 x 3
395 x 1
*add belt + wraps (TP5000)
462 x 1
526 x 1 → PR
495 x 2 → PR
Finally saw a physio about my squat issue, looks like the problem is my hips. I’m shifting slightly onto my right hip when the weight gets heavy which is causing the bar to tilt. I have some exercises to strengthen my transverse abdominus to help my body balance the weight without shifting to my stronger side. Two big squat PRs tonight, although they might have been a tad high (might have passed on a third if my first two were deep), my hip issue seems less pronouced if I can keep from rounding my lower back, to do that I have to cut my squats a little high. I’m not too worried, I’ll work on improving the depth over the next few months, right now I’m more concerned with controlling the weight.
WEDS JUNE 02
warmup: sumo squat lateral lunges, hip flexor stretch, hamstring stretch
SQUAT
warmup w/ bar
155 x bunch
245 x 3
352 x 1
396 x 1
418 x 1 → felt like a joke
440 x 1 → PR
418 x 2x1
BENCH
warmup w/ bar
133 x 5
176 x 3
*add belt + wrist wraps
220 x 1
265 x 1
286 x 1
297 x miss
242 x 2x2
rehab work:
split squat wood chopers w/ high and low pully
3x10 (each side)
FRI JUNE 04
warmup: sumo squat lateral lunges, hip flexor stretch, hamstring stretch
SSB SQUAT
warmup w/ bar
155 x 5
245 x 3
295 x 1
315 x 1
335 x 1
350 x 1,1
330 x 2,2
SAT JUNE 05
early training session
SQUAT
warmup w/ bar
155 x 5
220 x 2
265 x 1
352 x 1
*add belt + wraps (TP5000)
462 x 1
485 x 1
506 x 1 → max, nearly missed
CG BENCH
warmup w/ bar
135 x 5
185 x 3
*add belt + wraps
225 x 1
245 x 1
275 x 1,1
rehab stuff (done in between sets of bench):
split squat wood chopers w/ high and low pully
3x10 (each side)
The squats didn’t feel good today, I sunk 506 way deep and then it stalled right in the middle, I barely managed to finish it. This is harder than I would have liked, however, I guess after 3 days of squat PRs an off day is acceptable. I purchased my own pair of canvas wraps and tried them out today, they are stiff as hell and bite viciously. I popped a bunch of blood vessels in my face on the squat. Benching was also a little off, my elbows were sore.
SUN JUNE 06
warmup: sumo squat lateral lunges, hip flexor stretch, hamstring stretch
FRONT SQUAT
warmup w/ bar
135 x 5
205 x 2
225 x 1
245 x 1,1
275 x 1
295 x 1
315 x 1
275 x 2,2
BENCH PRESS
warmup w/ bar
135 x 5
185 x 2
*add belt + wraps
225 x 1
245 x 1
275 x 1
245 x 2
255 x 2
275 x 2
tried A535 on my elbows today, works ok but still some discomfort
MON JUNE 07
SQUAT
145 x 5
235 x 3
325 x 2
375 x 1
*add belt + wraps (TP5000)
465 x 1
506 x 1
536 x 1 (high) → PR
BENCH
155 x 5
198 x 2
*add belt + wraps
275 x 1 → sloppy at the bottom
297(97%) x 1 → max, grinder
SAT JUNE 12
warmup: sumo squat lateral lunges, hip flexor stretch, hamstring stretch
SQUAT
warmup w/ bar
155 x bunch
265 x 3
375 x 1
*add belt + wraps
462 x 1
485 x 1(felt like crap), 1(more focused, much stronger)
supersetted with
CG BENCH
warmup w/ bar
135 x 5
176 x 3
*add belt + wraps
220 x 1
265 x 2,2,2
SUN JUNE 13
warmup: sumo squat lateral lunges, hip flexor stretch, hamstring stretch
SQUAT
warmup w/ bar
155 x bunch
245 x 3
352 x 3
397 x 3(decent), 3(hard), 3(max)
REVERSE GRIP CURL AND PRESS
135 x 1,1,1
155 x 1
176 x 1
198 x 1(clean only), 1(w/ press)
rehab stuff:
split squat wood choppers w/ high and low pulley
3x10 (each side)
MON JUNE 14
DEADLIFT
275 x 3
365 x 2
455 x 1
505 x 1
555, 545 missed just above the knees, very close though
365 (+ 80lbs. of chain) x 2,2
415 (+ 80lbs. of chain) x 1
BENCH
135 x 5
*add belt + wraps
225 x 1
269 x 1
295 x 1
315 miss
legs were cramping today and I didn’t feel great. With some more rest a 550 beltless dead will go, I got psyched out on the 315 bench, it felt heavy and I gave up on the way down.
TUES JUNE 15
warmup: sumo squat lateral lunges, hip flexor stretch, hamstring stretch
SQUAT
warmup: barxsome, 155x5, 265x3, 352x1
*add belt + warps (metal)
440x3 (sloppy)
440x3 (sloppy)
440x3 (hard, looser wraps)
440x3 (decent)
440x3 (hard)
RING CHINS
4x5
rehab stuff:
split squat wood choppers w/ high pulley
3x10 (each side)
w/ low pulley
2x10 (each side)
Haven’t done reps in gear for a while, I remember why I don’t like metal wraps, I felt off balance the whole time and felt like I was being thrown on my toes. Loosen the wraps for the last three sets and felt more stable.
WEDS JUNE 16
BENCH
warmup: barxsome, 135x5, 176x3, 220x1(add belt + wraps)
242x1
265x1
285x1
242x2
242x2
5,4,3,2,1 reps of:
power clean 209lbs. (95kg)
ring chins
squat technique work with 70kg, tried O-lifting shoes and sitting straight down instead of back and down
THURS JUNE 17
SQUAT (monolift, squat bar)
warmup: 176x5, 220x3, 286x1, 396x1
*add belt + wraps
506x1
529x1 → dark side depth
900ish for a standup (belt only)
*belt and wraps off
396x4
Used O-lifting shoes and more straight down style for squats today. Felt pretty good, I’ll try this method out for a while and see how it goes. Elbows were in pain.
I’ve never seen anyone squat so frequently. Are you following a plan with a name? What’s the method to your madness?
[quote]grettiron wrote:
I’ve never seen anyone squat so frequently. Are you following a plan with a name? What’s the method to your madness?[/quote]
I’m doing a sort of combination of olympic style lifting (bulgarian/John Broz influence), chaos and pain, and some ideas I got from Jay Nera’s training log. I’ve been working to increase the number of workouts I do, my goal is to get to six sessions a week and see how I feel. The actual workouts are structured like this:
1)squat exercise: usually a back squat with or without belt/wraps, SSB squat, front squat
2)bench exercise: bench, CG bench, dips(rarely)
every now and then if I have the energy I’ll do some assistance like chins, GHR or complexes and I usually deadlift once every couple weeks. I bench around 2 to 3 times a week and try to pretty much squat every day. My squat seems to respond well to frequent training and my strength keeps going up, plus I love squatting.
Other than that I usually stick with singles or doubles and occasionally 3s,4s or 5s and I take a deload every fourth week. There’s a slight emphasis towards volume in one 4 week cycle and then intensity the next, although not much.
Any other questions please ask!
SAT JUNE 19
warmup: sumo squat lateral lunges, hip flexor stretch, hamstring stretch
SSB SQUAT
warmup: barxsome, 155x5, 245x2, 315x1
335x1
365x1 (felt easy)
375x1 (very hard, lost focus and rounded…paid for it)
365x1 (hard)
335x2
335x2