It’s funny how simple ideas like this can drive a lifetime of hard work. Alcoholics do AA “one day at a time”. I did that hike “one foot in front of the other.” Your idea is just like that - simple, but not easy. I think that definitely pertains to this, and appreciate you dropping in!
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Today:
Just started the next week of squats. At first I didn’t care about not starting on a Monday but it’s hard to keep track of the days sometimes.
High Frequency Squats: Week 2: Day 1: Shoulders/Arms
Squats
175x6
BTN Seated Press
95x5
115x5
135x3
155x2
140x9 (PR)
135x6
DB Shoulder Press
50s x10
50s x10, drop to 30s x10
50s x9, drop to 30s x10
Lateral Raise Giant Set
15 reps holding 15s and a band
15 reps holding 15s
15 reps holding the band
X3
EZ Bar Curl
70 3x10
GIANT SET
Skull Crushers
70 3x12
Diamond Pushups
3x12
Band tri extensions
3x30
4 Likes
As of late I having a nagging suspensions .That the person in question is nothing more than a alternate persona of a current member. But I’ll keep it to myself since it’s a assumption.
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I actually think so too. He said something recently that was consistent with another poster.
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I can’t place who the other persona might be, but regardless, I hope this is true because it would be that much funnier.
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Yesterday
High Frequency Squats: Week 2, Day 2: Back Thickness
Squats
175x7
Cable Rows
3x12
SUPERSET
BB Rows
135x10
185x10
225x8, 135x15
and
Bent DB Row
35s x15
45s x15
55s x15, 35s x20
BB Curls
70 3x12
1 Like
Today:
High Frequency Squats: Week 2, Day 3: Legs
Squats
95x10
135x8
185x6
225x5
275x3
225x5
135x25
SUPERSET
RDLs
225x10
225x10
AMRAP 225x14 Grip started going
and
DB SLDLS, toes elevated
70s x10
X10
X10
Single Leg Curl
70 3x10 each leg
Leg Extension
150x15
150x15
150x15
SUPERSET
Standing calf raise
100 3x15
and
Seated Calf Raise
90 3x10
2 Likes
High Frequency Squats: Week 2, Day 4: Chest/Shoulders/Tris
Squats
175x9
Incline DB
Warmup 40s x10, 60s x10
80s x8
x8
x8, drop to 50s AMRAP for 12
BTN Seated BB
95x10
115x10
135x10
95 with a band x15
High incline smith BB
135x15
185x15
185x10, 135x10
Crossovers
65 3x20
SUPERSET
Single arm cable tri ext 3x13
Band tri ext 3x25
SUPERSET
DB Tri ext 3x10
Diamond pushups 3x15
2 Likes
Have you been following the Paul Carter thread on muscle growth?
How do you feel about volume?
I prefer less work done with effort compared to more work for junk volume.
I’m not sold on CT’s program yet but I do like getting after it and moving on. I’m a little conflicted between following the bro splits where you hit a muscle every five days and what I’m currently doing.
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Yeah, I’m following it and I agree with him on just about everything. Even when I do a ton of volume, I’m logging a bunch of pump work too, but the high effort sets are all there. I take probably no more than 2 sets per exercise to failure, and looking back most of my sets aren’t above that 60% intensity threshold. The only problem is that there isn’t just one prevailing school of thought on the subject, and I just plain enjoy pump work and murdering myself in the gym.
2 Likes
Going to start logging what my actual all out sets are to make sure I’m not overdoing the pump stuff.
High Frequency Squats: Week 2, Day 5: Back
Squats
175x10
Weighted Pull-ups
BWx10
+25x5
+45x10
+45x8 drop to BWx8
+45x6 drop to BWx7
Cable Rows
8 on the stack x10
12x16
12x12, drop to 8x10
12x7, drop to 8x10, drop to 4x12
SUPERSET
Hammer Strength High to low Row
1x15, 1x10, 1x8
and
Behind the Neck Lat Pulldown
1x15, 1x10, 1x8
One arm cable preacher curls
3 on the stack x20
4 on the stack x15
4 on the stack x12, drop to 2x20
Lateral Raises
25s x36
25s x22, 15s x8
25s x18, 15s x8, 10s x10
2 Likes
Ended up with 10 all out sets for back and 2 for my side delts. Looking back my really intense sets do only ever add up to 10-12, except for the quad days where I had 10 sets at 30-27-25-20-20-15-15-12-12-10 increasing weight every time. That was straight up 10 all out sets. No wonder my quads were cramping so bad.
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I’m not sure if I’m hitting 10 sets per week, but I’m not doing a lot of mindless volume. I get two sets to figure out my weight for the all out set. Sometimes I get too heavy before the so out set so I might get two sets to failure on an exercise. I’m not worried about it.
My delts have been sore all week. I crushed them this week. Lateral cable raises for the win.
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Paul Carter had a great video on lateral Raises where you do kind of a wide split stance so you can pull the cable between your legs instead of in front or behind you, and therefore keep tension directly in line with the side delt. I always do that now when I’m doing lateral cables. Which, yes - they’re a winner.
2 Likes
What’s up with the squats everyday? Is this a plan you’re following? Got a link or info?
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Google “high frequency squatting muscle and brawn” and it’ll be the first article that pops up. It is not getting me stronger than any other program, down to a 1x/week template - it is getting me more efficient and skilled at the movement. It’s also part of me relearning how to squat in heeled shoes. Im squatting 5x as much per week as most people, and yet I’m not doing nearly enough volume to accumulate fatigue. Just helps me get good at it.
3 Likes
5x squats a week, 60%x6, 7, 8, 9, 10, rest 2 days, add 2.5% and repeat until at 87.5% x10 for the last weeks. And it’s supposed to be 6x1, not 1x6, but I’m pushing the latter until I get to the higher percentages. I am going to have to adjust though, I just did 275x3 ass to grass without much of a problem and 275 is supposed to be my max.
2 Likes
I’ve been squatting for back rehab every time I go into the gym. 4x a week. I’m at 225x10 for my top set. I’ll be doing 235x10 next session (Monday) and then build it up until I can’t hit a 10 with good form. I’ll back the weight off 20-40lbs and do 10x1 on upper days, front squat on deadlift days, and 10x3-5 on squat days. And move weights up again…
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Hog, I think you’d do well with the Daily Dose of Deadlifts but do it for squats. It might just keep you from getting overzealous when you feel good.
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Hip was tight when I woke up, skipped my squats today.
High Frequency Squats: Week 3, Day 1: Shoulders
BTN Press
95x10
115x5
135x5
155x3
140x8
135x7
DB Shoulder Press
40s x10
50s x13
50s x11
Lateral Raises
25s x38
25s x28, 15s x22, band x25
25s x16, 15s x18, 10s x25, 5s x20, band x20
SUPERSET
DB Tri Extension lying on ground
25s x16
35s x9, 20s x13
30s x11, 15s x20
and
Tri Rope
X10
X9
X7
3 Likes