[quote]squats and milk wrote:
Nice work! I read your post on CT’s forum. I hope oly squats will help you. What’s the current squat record in your category you wanna break?[/quote]
Unfortunately, as I mentioned before, the sub-junior record was put just out of reach not long ago (252.5 moved up to 262.5kg, or similar). This means either going for the U-23 / junior IPF record (of 330kg I believe) or going for under 19 records in another federation (for reference, I think the WPC T18-19 record is around 260kg). Either way, I want to get to 300kg+ within the next couple of years. I know a couple of IPF junior lifters who squat over 270kg at a lighter bodyweight, so I think there’s every reason to believe 300kg is possible given my weight advantage. Regardless, I will hopefully remain injury-free and keep progressing in every sense (and not just on the squat), so there should be plenty to come.
Squat: high-bar beltless 5 x 60kg, 4 x 100kg, 4 x 140kg, 2 x 170kg, 1 x 190kg; low-bar belted 1 x 210kg, 1 x 220kg, 1 x 230kg; high-bar beltless again 2 x 2 x 170kg, 3 x 160kg, 2 x 160kg
OHP: 10, 8, 8, 6, 6, 4, x 60kg
Pinch-Grip DB Curl: 5 x 10 x 10kg e/a
Seated Cable Row (CG): ramped up then backed down, 6 sets of 6-12 reps
Machine OHP: 8, 7, x 73kg, then to failure with 52kg
230kg Squat:
Good session! I managed to squat in a mirror-free area for once, and it looked better I think. Nice work today, more progress coming!
Squat: high-bar 5x70kg, 4x100kg, 3x140kg, M x 190kg (got distracted by someone messing around on a bench behind me and lost position so dropped it); low-bar 1 x 190kg, 1 x 210kg, 1 x 220kg, 1 x 210kg
Deadlift: DOH 3 x 60kg, 3 x 100kg, 3 x 150kg, 1 x 190kg; Mixed Grip Belted 1 x 210kg, 1 x 220kg, 11 rest-pause x 190kg; 3 x 3 x 150kg (beltless DOH)
Not too bad. As I noted, the high-bar 190kg was messed up because people were joking around in the background and I glanced across and lost my positioning (I have to remind myself to stay upright as I’m used to low-bar, and if I don’t keep my gaze fixed ahead the weight pushes me forward - it wasn’t worth grinding it out poorly as it’s not a main lift anyway, so I just dropped it and moved on). Luckily they got the message when I turned around and asked them to sort it out, so I was ok after that.
Deadlifts were solid. The 11 r/p x 190kg was with ~20 secs between reps, and I’m quite pleased with that. I think I’m progressing well with this new approach to deadlift training.
Rugby (played half of one match, then subbed for 2nd team game)
Later:
Bench: to 145kg, 150kg, M x 155kg, 3 x 3 x 140kg, double paused 4 x 4 x 110kg
Long day, but got in a quick bench session for practice; it didn’t take long and 150kg is reasonable to be honest.
12th
Squat: high-bar 5x60kg, 4x110kg, 3x150kg, 1x180kg; low-bar + belt 1 x 220kg, 1 x 230kg, 1 x 220kg, 2 x 190kg
Superset-
Machine OHP: 4 x 6-10, then drop set
with
KB Single Arm Swings (each arm): 4 x 10 e/a (20 total) x 16kg
Back a bit stiff after yesterday, but KBs seemed to help. I messed around and hit some pinch grip deadlifts at 70-80kg beforehand as well, just to try them out. Not bad.
Squat: w/u with 5x70kg, 4x110kg, 3x150kg, 1x190kg; (add belt) 1 x 210kg, 1 x 220kg, 1 x 230kg
DB Strict Curls + Pump work for shoulders: 15 mins
Strong, quick session. My back is tired this week from all the rugby and everything else, so I’m going to try to take it easy squat-wise for a few days. All low-bar today, felt pretty good.
Was due to play rugby, but had a bad throat and just couldn’t do anything really. Bad cold.
15th
Squat: w/u with 5x70kg, 3x110kg, 3x160kg; 1 x 210kg, 1 x 220kg, 1 x 230kg, 3 x 2 x 180kg
Then: 8 x 110kg high-bar to finish
Ok. Still sick. I finished with light sets to work on technique. I believe my right lat is short / tight compared with my left, adding to my slight asymmetry; I may have to begin stretching more often for this reason, and I’ll certainly try to adjust to combat it. I like the idea of higher-rep high-bar squats, and feel this could be a good balance between specificity and the balance that HB squats bring. Sets of 10+ may be in my future in addition to the max powerlifting squats, we’ll see.
HB Squat: 2 x 10 x 130kg (paused)
Front Squat: 2 x 10 x 60kg (paused)
OHP: 10, 8, 6, x 60kg
Machine Row: 4 sets
New idea for extra volume and strength / mobility “base” training - 2 sets of 10 on both HB and front squat, with pauses and short rest periods. Went very well.
17th
Squat: to 210kg, 220kg, 2 x 2 x 210kg
Double Overhand DL: 6 x 3 x 150kg, <1 min. rest between most.
I did these without knee sleeves and with my belt very loose or off depending on the set. Nothing too heavy because I was resting for the rugby.
18th
Rugby Match: played 35 mins or so, nice win!
Bench: Possibly some extra work later, I’ll update then…
Squat: w/u with 5x70kg, 4x110kg, 3x150kg, 1x190kg; 1 x 210kg, 1 x 220kg, 1 x 230kg
HB Squat: 2 x 10 x 135kg
Then:
Sprints: 10 x 30m flat-out; 5 x 20m turn, 20m straight (all with short to moderate rest periods)
There was going to be extra rugby training, but they decided to just have a team meeting and analysis then leave it after yesterday, so I finished off with some quick sprints. Squat singles were fairly easy, I should be back to the full daily maximum soon when I am sure that my technique is consistent again (it’s not bad, but I don’t want to be pushing for 600lbs+ with any meaningful flaws, as I’ll need all the efficiency I can get once the weights get to that level!). Bodyweight still down around 102kg, I’m hoping more food and these extra high-rep squat sets etc. will help me to bring it up in a useful manner.
Squat: w/u with 5x70kg, 4x110kg, 2x150kg, 1x190kg; 1 x 230kg, 2 x 215kg, 3 x 210kg, 4 x 200kg
KB Swings: a few sets of 8-10 with each arm
Training again later I think, I just took the opportunity to get some heavy work in first as I had the college gym available. Reps were tough but pretty decent in weight, 215kg is fairly good for a double.
Snatch-Grip Deadlift: (all beltless) 4 x 60kg, 3 x 100kg, 3 x 130kg, 3 x 140kg, 2 x 150kg, 2 x 160kg, 2 x 150kg, 3 x 140kg, 3 x 3 x 130kg, 8 x 100kg (basically a SGHP, the bar flew up)
DB Cuban Press: sets to failure with 20kg DBs, then 15kg DBs
DB Lateral Raises: 3 x 10 x 10kg DBs
DB Strict Curls: 2 sets to failure, then one set of each arm separately to failure
DB Seated OHP: 8, 12, x 20kg DBs (or to failure, it was something like that, all paused and squeezed at top)
DB Row: one set with 20kg DBs to finish off biceps
Nice quick session. SGDLs felt very good, and the weights were decent for beltless, strapless doubles / triples. Shoulder and bicep training was for bodybuilding accessory work rather than strength, so all light and controlled with short rest periods (it took about 10-15 mins for this bit).
Squat: w/u with 5x70kg, 5x110kg, 4x160kg; 1 x 210kg, 1 x 230kg, 3, 2, x 210kg
HB SQ: 10 x 135kg
Bench: up to 3 triples and a set of 5 with 120kg, just for extra work
Lat. Pulldown: 12, 10, 10, x moderate weight
Different gym for today as I couldn’t get to the usual one. Squats felt ok, but bench was limited due to an oddly-rotating bar and so I left it after some quick sets of 120kg. Weights will be going up again soon, I’m just trying to get comfortable with 230kg and perfect my setup at the moment. I’ve ordered a new pair of knee wraps (I went with the Lilliebtidge WR wraps, they seem to fit what I want best), and I’ll probably go for some gym PRs in those in a couple of weeks or so.
Squat: w/u with 5x70kg, 3x120kg, 2x160kg, 1x200kg; 1 x 230kg, 3 x 200kg
HB Squat: 2 x 10 x 140kg (beltless)
I was being dazzled by the sun reflecting off the gym mirror just as I came out of the bottom of each squat, but I managed to close my eyes and deal with it - I guess that’s one way to avoid watching yourself in the mirror and losing position! Anyway, due to this I didn’t attempt heavy back-offs and went straight into high-bar reps after the triple with 200kg. More training to come.
Squat: w/u with 5x70kg, 3x110kg, 3x150kg; 1 x 190kg (w/ wraps), 1 x 230kg (w/ wraps), 1 x 242.5kg (PR w/ wraps), 3 x 2 x 190kg (no wraps)
Knee wraps arrived today, so I tried them out. Very tough to wrap by myself, but I managed to get something out of them; I think I could’ve hit 250kg with them as they were, and hopefully (with a decent wrap job and some practice) I’ll get more than that soon. I plan to train again later, although it won’t be a very long session as I’m on the bench for the rugby match tomorrow.
Not sure if video will show, but here it is. As I said, I found it a challenge squatting wrapped today, but with practice and a proper wrap (I didn’t even pre-roll on this) I should have at least 260kg I believe.
24th Later
Squat: w/u with 4x70kg, 3x120kg, 2x170kg; 1 x 210kg, (add belt) 1 x 230kg, 2 x 2 x 215kg
Cuban Press: 8 x 22kg DBs, 5 x 24kg DBs, 4 x 26kg DBs, 3 x 28kg DBs
Lat. Pulldown: 2 x 12 x 84kg
Nice work! I’m pleased with these doubles after heavy wrapped work earlier, progress is coming!
squats and milk: Definitely need to get some practice with the wraps, I’m completely incompetent on that front! And thanks, anything even remotely close to 300kg would be incredible; I’ll just keep using them every so often and hopefully keep adding plates as well.
I’ve been travelling this week, but there is training to log:
25th
Rugby: didn’t do too much, so still quite fresh
Later:
Squats: to 230kg, 2 x 2 x 210kg, (? - possibly something else, can’t remember)
Bench: to 150kg, + some reps
26th
Squat: to 235kg, 2 x 210kg (…?)
27th
Quick “bodybuilding” session before leaving:
HB Squat (beltless): to 2 x 170kg; then, off very low pins - to 2 x 150kg, 2 x 5 x 130kg, 2 x 8 x 100kg, 2 x 15+ x 70kg
28th
Off (On plane, “enforced rest”!)
29th
Off (hiking a bit)
I should be lifting tomorrow. Possibly heavy deadlifts in addition to squats.