There’s nothing wrong with doing two separate sessions, either. Squat session and then the other stuff hours later after some recuperation. Even the next day works fine. As long as total volume stays about the same and you’re recovering okay.
[quote]skidmark wrote:
There’s nothing wrong with doing two separate sessions, either. Squat session and then the other stuff hours later after some recuperation. Even the next day works fine. As long as total volume stays about the same and you’re recovering okay.[/quote]
That sounds like I’d be pussying out a bit. It isn’t knocking me around too much. Just hard work, and something I’ll get used to as i go along.
Looking at it this way… only three weeks to go!
I’m actually looking forward to todays training after a couple of days rest.
In 8th place ovarall in my Golf Championships. Top 8 qualify for the match play playoffs also so that is my aim. I’m 16 behind the leader now so can’t make that up. 4th is 6 shots away so that is reachable and would be an okay result for me given I haven’t been playing much lately.
Well I must say that the body does adapt. Today wasn’t anywhere near as hard as the previous two squat workouts.
Where I would have rated them at a 9 or 9.5 on the pain meter today only got to an 8, with more weight and all. Didn’t even need to sit down afterward just stood there and puffed for a minute. Actually pretty happy about that.
Today,
Squats
60x6
100x5
145x3
115x20
Bent over Barbell row
60x8
80x8
80x8
Barbell bench
60x8
90x8
90x8
90x8
Incline Dumbell Hammer Curl
12.5x15
12.5x15
Burnesy
Great work, Burnesy. Looks strong all over.
Lookin’ strong Burnesy!
Feeling good about life, myself and my training program at the moment. Weighed myself again today, 102.5kg, so the weight gain is coming along nicely. No appreciable change in my waistline which is good.
Actually had a mate ask if was “on anything” which was cool. “nothing except food” was my reply, I don’t think he believed me. Doesn’t worry me in the least, bit of a compliment really I suppose
At this rate I’ll definately get to 107kg by August, lets not count my chickens though.
Today,
No squats (yeah)
Power Cleans
75x3
75x3
75x3
75x3
75x3
75x3
75x3
75x3
Chins
BW(102.5kg)x8
BWx8
BWx6
BWx5
BWx5
Dips
BW+15kgx5
BW+15kgx5
BW+15kgx5
BW+15kgx5
BW+15kgx5
Standing dumbell lateral raise
9x10
9x10
9x10
Thats it.
State of Origin here in Aus tonight. Go the Blues!! Will have a coulpe of cold ones whilst cheering them on.
Burnesy
Nother lot of squats dealt with. Felt tough doing them pretty good after.
Squats
60x5
100x5
145x2
117.5x20
Standing Military press
55x3
55x3
55x3
55x3
55x3
55x3
55x3
55x3
Upright Rows
47.5x8
47.5x8
47.5x8
Barbell Curls
40x8
40x8
40x8
That’s it. Half way through the 20 rep squat program I’m doing, unfortunately I’m expecting the second half to be tougher than the first half.
Have a good weekend.
Burnesy
Lookin’ good mate!
Looks good and strong, Burnesy. It is great following your log.
Hey guys,
Thanks for the words of encouragement.
Squats today. Very tough. 20 rep set with 120kg was hard as hell. Was hard from number 10 all the way through.
Good thing though is that in warming up for my 20 rep set I threw 150kg on and threw that up for a double easy as you please felt like I could have easily got 4 maybe five reps up. That in itself is good progress as 3 weeks ago I may well have really struggled to get a double at 150. I’m actually looking forward to 2 weeks time when this is finished. After a few days break i’m going to retest my max squat and I think I’ll well and truly bust my PR of 160.
Today,
Squats
60x5
100x5
150x2
120x20
Chins
BW(102kg)x10
BWx9
BWx7
Dips
BW+10kgx10
BW+10x9
BW+10x8
Barbell Curl
35x12
35x10
Looking at it typed out doesn’t look like I did much but I’m well and truly knackered at the moment.
In golf news I didn’t play too well on Saturday but managed to scrape in and qualify for my clubs scratch matchplay knockout. Top 8 went through and 8th I came.
Now I have to play the number 1 ranked player in my club, but to win I would have had to beat him at some stage so it may as well be in the opening round.
Burnesy
Doing great Burnsey!!
Looking great B! And congrats on qualifying!
Fantastic squat work, Burnesy. I would appreciate it if you would keep it up: Checking your log on Monday and seeing those 20 reps helps motivate me for my own session later in the day!
Thanks again guys. I’ll still find the most surprising thing about these workouts is the lack or soreness afterward.
Normally if I do 3x8 or something similar for squats I’ll know all about it two days later, so far no DOMS at all from the squats, I’m not complaining just surprised.
Burnesy
Good day today, felt pretty strong. finished my workout in under 40 minutes so obviously wasn’t mucking about.
Today,
Bench
60x5
80x5
105x5
105x5
105x5
105x5
105x5
Chest sup T-bar Rows
65x5
65x5
65x5
65x5
65x5
Deadlift
100x3
140x3
160x3
160x3
160x3
Standing Dumbell hammer curls
15kgx10
15x10
That’s it for today.
Burnesy
Burnesy,
Good to see that you are still going strong on the 20 squat program. The program has been around forever and really seems to work for people.
What does your nutritional intake look like during your program? I know the plan calls for a fairly high level of calories to provide for optimal recovery and growth.
I am hoping to work on my squat technique in the next six months and try a six week session of 20 squats at the beginning of next year. We shall see.
mday
[quote]mday wrote:
Burnesy,
Good to see that you are still going strong on the 20 squat program. The program has been around forever and really seems to work for people.
What does your nutritional intake look like during your program? I know the plan calls for a fairly high level of calories to provide for optimal recovery and growth.
I am hoping to work on my squat technique in the next six months and try a six week session of 20 squats at the beginning of next year. We shall see.
mday[/quote]
Mday,
I’ve been taking in around 3,800-4,000 calories on workout days and 3,200-3,500 on non workout days. I have a fairly balanced diet about 33/33/33 Protein/fat/carbs. I up my carb intake in my post workout/dinner meal on workout days. Maintenance for me was around 3,000 when I started at 100kg.
I upped the cals simply by adding extra milk into my diet. I already drank a fair bit, added about an extra litre to a litre and a half a day. I simply get a litre in the morning and another after lunch and drink while at my desk, just how I would previously with water. I already ate 6 times a day and kept my solid meals pretty much the same.
I’m happy with the weight gain thus far, nothing wrong with 2 kg in two and half weeks. I’ll be very happy with 4 in 4 weeks if I get there.
I think the 20 rep sets have helped my tecnique alot, especially with just being able to knuckle down and get out another good quality rep.
I really think when I’m done I’m going to se some really good gains in 5 and 10 rep max now I know what I can do if I really focus.
Burnesy
Not my best training day ever. Got a few things going on, my father in law is in pallative care, only a week or so to go, that plus some work pressures, then to top it off my knee isn’t playing ball.
Anyway, didn’t get through the squats today. My knee gave a twinge when I was warming up and then again in the third rep of my 20 rep set so I stopped the squats for the day. Starting to think it is time to see a specialist and maybe get an arthroscope, basically feels like something is stopping the joint rollong smoothly whether cartliage or whatever I don’t know.
See how we go will try the squats at the same weight again on Monday and see what happens after a couple of days rest.
Today,
Squats
60x5
100x5
150x2 (first twinge)
122.5x3 FAIL
A1 Upright Rows
45x10
45x10
40x10
A2 Standing Military Press
45x10
45x10
40x10
Single Leg calf raise
BW+22kgx10
Bw+18kgx8
Bw+18kgx8
Bw+18kgx8
Wide Grip Pull Ups
BW(102kg)x3
BWx3
BWx3
BWx3
BWx3
BWx3
That’s it, bit dissapointing, but not the end of the world. I’ll be back Monday to try again.
Burnesy
Burnesy,
A bit frustrating with the pain, but smart to back off. As I am sure most will tell you, pushing it at the wrong time can put you back a long ways.
The upright rows and military press look strong (a lot or reps at that weight).
Have a great weekend and hope the knee feels better.
mday
That is a tough situation, Burnsey. Be strong for your wife. Best wishes.