Bone in ribeye tonight
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you just did that to make me cry a little inside, didn’t you?
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Maybe if you wash boilerman’s car, he’ll let you have a little nibble.
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So many potential responses and none of them are PG.
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Lol Simo never bro!!
It definitely needs it. I’m in.
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That…. Char……
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Yeah I’m very happy with how it came out! I think I’m really honing in on some good techniques on the cast iron. I still have some experimenting to do on the grill though.
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Looks phenomenal!
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Thanks bro!
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Squats
135x10
225x5
275x3
315x3
345x1
225x26
Bench
135x5
185x1
205x1
And that’s all folks. Cut this short to feed the little man.
Smooth and easy rep at 345. Considering switching up what I’m doing a little bit while keeping high rep squats in. Still aiming to lose fat, though.
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squat
135x10
185x10
225x5
265x21
calf raise
265x28
kb swings 24kg bell, max reps in one set
172 (grip)
uni cross body rope tri bullshit
10x20 each
12.5x17
kb swings max
92
cruised right through this in about 30 minutes. I feel like I’m teetering right on the cusp of not making those 20 reps on squats.
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It’s about time to get a very loose plan down so I can start progressing some movements. It’s been nice to have no plans these past few weeks, but I feel I’m in a place where I’m ok to start pushing lifts a bit more.
3 days a week maximum
Movement one- squat with “base” weight of 225lbs
Work up to an amrap squat set
If 20+ reps are reached, add 5lbs next workout
If less than 20, following day perform “light day”, working up to a heavy single and amrap 225
After 10-12 weeks, reset weights back +10lbs from base of 225 (ie: 235 after 10 weeks as a “base”, 245 after 20 weeks as a “base”) and start working up again.
Movement two- calf raises
Have you seen my calves? I need this.
Amrap with weight on the bar after squats
Movement three- Kroc rows, enough said
After stalling on Kroc rows, replace with another type of row (v bar, BB, axle, etc) for 3x8-12 until stalled, then back to Kroc rows
Movement four- ham curls amrap, two sets. Can be either band or cable
Movement five- rotating press 350 set
1). Horizontal press
2). Vertical press
3). Weighted Dips
Movement six- lateral raises
Two amrap sets
Movement seven- abs
Planks, cable crunch, rollouts etc
In conjunction with this, I’ll throw in kb swings and grace for conditioning work 1-2x weekly.
I think I’ll be able to progress with this nicely while losing fat for at least a little while. Once I’m satisfied with my body fat levels, I’ll reassess and maintain for a little while and then work on building back up. I’d like to potentially do a comp at some point within the next year or two.
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Also, I am aware that 10 weeks at 5lbs a day equals a stupid amount of weight added to the squats- I won’t be able to keep that up. My assumption is that I will not consistently be hitting all 3 days a week.
If somehow I am able to manage 3x a week, once I feel as though I have sufficiently stalled I will reset back +10lbs.
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Looks like some sort of variation on super squats. Will you use the breathing type squat or just rep them out ?
I will just be repping them out for now. The main drivers for the top set are… time restrictions (the most work in the least amount of time) and widening my base in regards to squat strength. I’ve noticed some great strength and muscle gains using high rep squats, and if I can bring my squat from 225x26 to 315x26, I’ll be in a really good spot when I’m able to swap back to a traditional program.
I’m committing to trimming some fat off, so running super squats (whether just by name or by actually running the program) will cause me mental anguish. I’m telling myself that I’m just getting good at squatting, that’s it. There are no end goals of 30lbs of muscle in 6 weeks or 90lbs added to the bar in 6 weeks. It’s just squatting until I can’t anymore, adding weight to the bar and doing it again.
I also just want to see what I can do with them. I’ve done 6-8 week blocks of widowmakers, but I’d really like to find a way to make them something I can do for a long time. That’s why I’ve included the “reset” back to base+10lbs.
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Approach seems solid. You may not be doing this super squat style but that high rep squatting is still going to need some attention to diet and recovery. Great time for more meat and eggs.
That is most certainly covered pretty well, however
Is a bit of a crapshoot due to life circumstances. I seem to be able to beat my previous days numbers, at least for now. As things change, I’ll definitely adjust.
I don’t think this was your intention- but that gives me quite a bit of confidence in this plan. I really appreciate your experienced opinion Simo!
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An interesting thing of note - I started consistently taking creatine again a couple weeks ago after a couple years of not taking it at all.
Wow. What a massive difference I am feeling in regards to fullness the past day or two. I haven’t lifted in three days, but it’s almost as if I have a pump for no reason. I never noticed a difference when I was taking it before, but it’s quite apparent that it’s working for me now.
Starting to see Adonis belt coming in first thing in the morning. Still hovering around 201-202 but body comp has been improving substantially.
Lifting tonight, might throw in some tris and curls at the end of the day if time allows.
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This is very interesting. I have had a on off relationship with creatine for a long time now. I haven’t used it for over a year and was thinking about starting again. Only thing stopped me was the already very high level in my recent bloods which in turn makes the Kidney function result lower (I think they use creatine level to determine function %). Hmm now you have me thinking about adding it again.
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squat
135x10
185x10
225x5
270x23
calf raise
270x28
kroc row
L 70x47
R 70x45
uni band ham curl
left 28rp12
right 30rp13
bench 350
115x24
115x11
115x6
lateral raise
20x22
20x14
cable crunches
90x7
70x17
yeaaahhhh riigghhhtttt
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