I’ve been following your log for a few weeks now and I just wanted to let you know I really like your programming. Also, very jealous of your squat, dude. Keep it up, man!
[quote]erik_carlson wrote:
I’ve been following your log for a few weeks now and I just wanted to let you know I really like your programming. Also, very jealous of your squat, dude. Keep it up, man![/quote]
Erik, thank you very much! I appreciate the kind words man. Let me know if I can ever be of help to you.
Week 4, Day 4
SQUAT
Squats felt horrible warming up, no power or strength today. So I did a few sets of front squats and called it on these.
TRAP BAR DL
455 x 6
455 x 6
455 x 4
T-BAR ROW
100 x 15
100 x 15
100 x 12
100 x 12
LEG PRESS
4 sets x 30-50 reps
So some old guy was watching me do my trap bar deadlifts and said, “Wow, great job-- you don’t even look that strong.” hahaha man, it was an insult and a compliment all in one sentence. I didn’t know what to say because it honestly sort of pissed me off. Like walking up to a fat guy doing sprints and saying, “Wow I’ve never seen a fat guy run that fast.” I’m not tiny but not huge, probably around 190lbs right now. Whatever…
Anyway, I’ve been feeling pretty run down this week, despite bumping my calories back up to 3500-4000. So, I am going to deload next week.
[quote]Evolv wrote:
[quote]erik_carlson wrote:
I’ve been following your log for a few weeks now and I just wanted to let you know I really like your programming. Also, very jealous of your squat, dude. Keep it up, man![/quote]
Erik, thank you very much! I appreciate the kind words man. Let me know if I can ever be of help to you. [/quote]
For sure, dude. If you ever have a spare minute would you mind taking a look at my training log and letting me know what you think? My goals are to get strong (long term: 350 squat, 265 bench, 350 deadlift, 135 overhead press, pull-up w/ 90lbs) and gain weight. I know it’s kind of taboo, but I’ve just been writing my own programming. I’ve been making some decent progress, but it would be nice to have an experienced eye take a look and critique it.
by the way, I like your taste in music. Chevelle is the shit.
Week 4, Day 5
BENCH
245 x 3
255 x 3
235 x 4
225 x 5
205 x 8
185 x 9
135 x 20
BB ROW (reverse grip, trying it out from the T-Nation article)
185 x 8
185 x 8
160 x 8
160 x 8
*I am definitely weaker with this grip.
DIPS
50 x 16
50 x 13
50 x 6
LEG RAISE
x15
x12
x9
[quote]Evolv wrote:
BB ROW (reverse grip, trying it out from the T-Nation article)
185 x 8
185 x 8
160 x 8
160 x 8
*I am definitely weaker with this grip.
[/quote]
I tried them too on my bro-building day. I thought reverse grip will be easier as I am used to doing chins instead of pull ups. Nope, grind as hell but definitely felt them better 
[u]Week 5, Day 1[/u]
Deload.
I actually didn’t lift any. I just stretched, foam rolled, and did a few sets with the ab wheel.
CONDITIONING
HILL SPRINTS
7 x 80ish meters
Week 5,Day 2
More deloadness. I don’t really believe in planned deloads, I just take a week whenever I feel like I need it.
Just did some dips and pull-ups. Then stretched really well.
Week 5, Day 3
Did some light standing presses and abs.
CONDITIONING
HILL SPRINTS
8 x 80 meters
Week 5, Day 4
SQUAT
365 x 4
315 x 10
225 x 15
135 x 25
LEG PRESS
400 x 30
400 x 30
200 x 50
T-BAR ROW
100 x 15
100 x 15
100 x 12
100 x 12
I felt like lifting something heavy today, so I did. I really enjoy high rep work with my legs-- it is such ridiculously intense work. The 315, 225 and 135 squats were done without locking out trying to keep constant tension on my thighs. Only rested about 60 seconds between sets. Killer.
I’ve been tossing some ideas around for my next 4-8 weeks… Looking at incorporating cluster sets/reps into the mix. I’ve never done them, but they look like something new to freshen up my training.
One of my all time favorite bands…
Those 10, 15 and 25 rep sets look brutal! Great work, dude.
Thank you Erik! My thighs felt massive from the pump… It was 164 reps of pushing with my legs in like 20 minutes!
Week 5, Day 5
BENCH
265 x 3
225 x 5
225 x 5
225 x 5
BB ROW
185 x 8
185 x 8
185 x 8
155 x 8
DIPS
50 x 15
50 x 12
50 x 8
LEG RAISE
x15
x12
x10
Week 1, Day 1
SQUATS
355 x 2
355 x 2
355 x 2
355 x 2
355 x 2
TRAP BAR DL (off block)
475 x 3
475 x 3
475 x 3
475 x 3
RDL
225 x 6
225 x 6
225 x 6
SNACTH GRIP HI-PULL
205 x 3
185 x 5
185 x 5
AB CRUNCH MACHINE
3 sets x 12 (crazy burn)
…and a video showing a couple sets from today.
Conditioning
HILL SPRINTS
8 x 80m
Week 1, Day 2
BENCH
250 x 2
250 x 2
250 x 2
250 x 2
250 x 2
superset with…
T-BAR ROW
110 x 12
110 x 12
110 x 12
110 x 12
110 x 12
DIPS
70 x 6
70 x 6
70 x 5
70 x 5
superset with…
1-Arm BB Row
75 x 5
75 x 5
75 x 5
75 x 5
LEG RAISES
x12
x12
x12
…and some chins, didn’t count them. Everything felt great today, lots of energy, focused. Almost every day, I go and walk a couple miles with my girlfriend and dog. Always peaceful and great to get in the sun.
Week 1, Day 3
SEATED BB SHOULDER PRESS
4 x 8-12
LAT. RAISE
4 x 10-12
A couple supersets of arms.
CONDITIONING
HILL SPRINTS
8 x 80m
Week 1, Day 4
SQUATS
(cluster reps)
335 x 8
315 x 8*
315 x 8*
315 x 8*
225 x 12
135 x 40
AB WHEEL
3 sets x 20 reps
BAND PULL APARTS
3 sets x 50 reps
So after analyzing (perhaps over-analyzing)my last video of myself squatting. I am happy with my depth and descent, just need to keep my chest rising slightly before my hips on the ascent. Not a big deal and nothing I feel that is harmful or even degrading to my training-- just a technical flaw that I feel can help make my squat better/stronger. I’ve experimented with my elbows directly under the bar and my torso more upright since I’ve been using higher bar placement. This is great for just focusing on my thighs, but I am actually a little stronger with my elbows slightly behind the bar. I think it allows for more recruiting of my glutes and low back. This is entirely a by-product of “low bar” squatting for years I think.
As I’ve stated before I switched to this style of squatting because it is simply harder (for me at least). The lower bar placement is great for powerlifters who are trying to take advantage of leverages and lift as much as possible. As time goes by, I see myself eventually performing a full Olympic style squat if my body will allow it. None the less, the much narrower stance and higher bar placement as proved to add some mass to my thighs and make my training more challenging.
Week 1, Day 5
A1: BENCH
235 x 8*
225 x 8*
225 x 8*
225 x 8*
A2: T-BAR HI ROW
110 x 15
110 x 15
100 x 15
100 x 15
B1: OH PRESS
105 x 8*
105 x 8*
115 x 8*
115 x 8*
B2: FACEPULL
130 x 15
130 x 15
110 x 15
100 x 15
DB BENCH PRESS
55’s x 40
BB ROW (reverse grip)
135 x 15
135 x 15
135 x 14
135 x 10
DB SHOULDER PRESS
35’s x 40
LAT PULL DOWN
4 sets x 15 reps
DB CURL
3 sets x 12-15 reps
*cluster reps
Today’s Conditioning
HILL SPRINTS
10 x 80m
…drank some aminos and then walked a few miles with two fine sexy ladies and the dogs at the park.