Week 7, Day 4
SQUAT
405 x 1
350 x 2
315 x 3
TRAP BAR DL
505 x 5
505 x 5
505 x 5
SNATCH GRIP HIGH PULL
3 sets x 5 reps
GHR
4 sets x 8-10 reps
LEG RAISES
3 sets x 12-15 reps
Are you still considering high-frequency squatting after your current routine?
I am still far behind ya but my front to back squat ratio will soon be 1:1 lol
By the way, do you feel a big difference in deadlift performance after squatting? Seems like it works for you quite well
[quote]squats and milk wrote:
Are you still considering high-frequency squatting after your current routine?
I am still far behind ya but my front to back squat ratio will soon be 1:1 lol
By the way, do you feel a big difference in deadlift performance after squatting? Seems like it works for you quite well[/quote]
Yeah man, I just got done writing up a template for myself. The squatting I am going to play by ear and see how I do with it in the first few weeks-- got a few days with back off sets in there. Nothing crazy at all. I am almost done reading âSquat Everydayâ by Matt Perryman. Good read! So, Iâm looking at starting the squattinâ errâ day here in another week or two.
Nice work on the front squat! I have noticed your front squat creeping up there, that is excellent man. Your training is fantastic buddy, I love it. Keep it up!
I notice very little in my deadlift after squatting. If anything it sort of helps, because I use a trap bar. The squatting is almost like a warm-up for it, and that is really what I use it for. However, if I squat after deadlifting, forget it, deadlifting kills my squat. Mostly because it wears out my lower back/posterior so bad that I have a hard time staying upright in the squat.
I havenât done heavy conventional deadlifts in 1.5 - 2 years.
Week 8, Day 1
A1: BENCH
260 x 3
260 x 3
260 x 3
255 x 3
255 x 3
A2: T_BAR ROW
120 x 15
120 x 15
120 x 14
120 x 12
120 x 12
B1: DIPS
85 x 5
85 x 5
85 x 5
B2: T-BAR HI ROW
100 x 15
100 x 15
100 x 15
C1: DIPS
60 x 10
60 x 8
60 x 8
60 x 6
C2: FACEPULL
110 x 15
110 x 15
110 x 15
110 x 15
D1:DB SHOULDER PRESS
4 x 12,10,10,8
D2: LAT PULL DOWN
4 x 15
DB BICEP CURL
3 x 12-15
Week 8, Day 2
SQUATS
345 x 3
345 x 3
345 x 3
345 x 3
345 x 3
FRONT SQUAT
315 x 2
BULGARIAN SPLIT SQUATS
3 sets x 10 reps
LEG EXTENSION
40 rest-pause reps
RAGE AGAINST Das AB CRUNCH MACHINE
3 sets x 12
Week 8, Day 3
A1:OH PRESS
160 x 3
160 x 3
160 x 3
155 x 3
155 x 3
A2:T-BAR HI ROW
110 x 15
110 x 15
110 x 15
100 x 15
100 x 15
B1: SEATED BB SHOULDER PRESS
135 X 5
135 X 5
135 X 5
B2: BB ROW
135 X 15
135 X 15
135 X 15
C1: DB SHOULDER PRESS
50âs x 15
50âs x 12
50âs x 12
50âs x 10
C2: BAND PULL APARTyS
x15
x15
x15
x15
D1: DB CHEST PRESS
65âs x 15
65âs x 15
65âs x 15
65âs x 15
D2: LAT. PULL DOWN
4 sets x 12-15 reps
DB HAMMER CURLS
3 sets x 10-12
[quote]Evolv wrote:
I am almost done reading âSquat Everydayâ by Matt Perryman. Good read![/quote]
Yeah, I expected it to be like go squatting until you die or go home. But it turned out to be one of the best books Iâve read this year and for sure the best one regarding how human physiology influences gains.
Your OHP inspired me to start with an overhead exercise as my first upper-body movement in most of my workouts. Something fresh after benching all the time.
You seem to be hitting delts really hard, 3 presses in a row, thatâs nice.
[quote]squats and milk wrote:
Yeah, I expected it to be like go squatting until you die or go home. But it turned out to be one of the best books Iâve read this year and for sure the best one regarding how human physiology influences gains.
Your OHP inspired me to start with an overhead exercise as my first upper-body movement in most of my workouts. Something fresh after benching all the time.
You seem to be hitting delts really hard, 3 presses in a row, thatâs nice.
[/quote]
Yeah, traditionally I only did just OHP once a week and my shoulders were easily my weakest area. I started adding in more work and wa-la! thus came improvement. ha, Who would of thought? More work = more gains. Although, there is some slight body English in the bottom of the press, so they are not super strict. The seated BB presses really helped improve my standing press a lot by the way.
Curious to see how squatting everyday goes.
[quote]Ass Banana wrote:
Curious to see how squatting everyday goes.
[/quote]
Yeah man, thank you, me too. Your name is hilarious by the way.
Week 1, Day 1
SQUAT
390 x 1
365 x 2
345 x 2
BENCH
285 x 1
255 x 1
255 x 1
A1: DIPS
5 x 5
A2: T-BAR ROW
5 x 10-12
AB CRUNCH MACHINE
3 x 12-15
So today was the start of higher frequency training. The next couple weeks I will just have to see how my body responds to it and adjust accordingly. Today went well. I stopped well under my actual max in the squat. I felt I had at least another 25-35 pounds in me, but the method I am using discourages against getting too âampedâ for a lift. In other words, if youâre nervous about it, it is too heavy. So I maintained that mentality. Bench went pretty smooth. 285 was fairly fast and stayed in a good path.
All in all, I was happy with today. The big test will be later this week and throughout next week in regards to my personal response.
[u]Week 1, Day 2[/u]
SQUAT
worked up toâŠ
370 x 1
A1: SEATED BB PRESS
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
A2: CHINS
30 x 5
30 x 5
30 x 5
30 x 5
30 x 5
T-BAR HIGH ROW
3 sets x 8-12 reps
So, Iâm chilling with the volume on the squats. I donât want to run into this and hit a wall of fatigue from hell. I feel really good, today was fine, no problems to note. 370 moved sort of slower than usual, which is to be expected. So, I just stopped there and moved on with my upper body stuff. I think I will be fine since I am not going to deadlift, at least not right now. We will see.
As far as upper body work, I am keeping a similar style of what I was doing the last 8 weeks, but spreading it out over the course of five days. So less volume in a day, but more frequency. Again, just going to see how I feel by the end of two weeks of this.
Also, something that has been spreading in my gym is the use of drugs. It is really frustrating. Only me and three other guys are natural now, which is a bummer. I donât have any interest in using drugs but it is hard to be supportive of guys making gains when you know their results are from anabolics. I know some guys make the case of âwell you still have to get in their lift and eat.â That is true to an extent, but I have a hard time having respect any more for it, because I have seen some guys go from natty to using drugs over the last several years and it isnât about the training or the diet then, it is about the drugs. I am not hating, but as a natural lifter-- it is hard to lift around guys that are not getting there by just hard work and discipline-- but by drugs. Just some thoughts.
Week 1, Day 3
SQUAT
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
345 x 1
365 x 1
390 x 1
315 x 3
315 x 3
BENCH
135 x 3
185 x 3
225 x 3
245 x 1
265 x 1
285 x 1
230 x 3
230 x 3
BB ROW
185 x 5
205 x 5
225 x 5
185 x 5
LEG RAISE
x15
x14
x15
Decided I would try and start logging my work up sets. Goal has been to hit triples up to a certain weight based on feel, then singles. Day 1, 3, and 5 are going to have back-off sets. At least that is the plan right now.
Sooo how do you feel after your first days? I hope youâll move smoothly to your regular squat weights and beyond.
Be careful with back-offs, thatâs only a few reps but sometimes they can really mess up.
Week 1, Day 4
SQUAT
135 x 3
225 x 3
275 x 3
315 x 3
335 x 1
A1: OH PRESS
4 sets x 3 reps @ 160
A2: LAT. PULL DOWN
4 sets x 15 reps
[quote]squats and milk wrote:
Sooo how do you feel after your first days? I hope youâll move smoothly to your regular squat weights and beyond.
Be careful with back-offs, thatâs only a few reps but sometimes they can really mess up.[/quote]
I feel pretty good. I donât feel exhausted or whatever. I mean, I feel like Iâve squatted every day-- but it isnât like Smolov type tired. I just havenât tried âkilling itâ in the gym. I go to a comfortable weight and stop.
Right on about the back-offs. I will keep an eye on them, thanks man.
Week 1, Day 5
SQUAT
135 x 3
225 x 3
275 x 3
315 x 3
335 x 2
355 x 1
375 x 1
315 x 2
315 x 2
BENCH
135 x 3
185 x 3
205 x 3
225 x 3
245 x 1
265 x 1
230 x 2
230 x 2
A1: DIPS
4 sets x 10 reps
A2: 1-ARM BB ROW
4 sets x 10 reps
Wanted to go heavier on the bench, but I didnât have a spotter this morning 
Perhaps for the better.
Week 2, Day 1
SQUATS
135 x 5
225 x 5
275 x 3
315 x 3
355 x 1
375 x 1
395 x 1
360 x 1
360 x 1
BENCH
95 x 5
135 x 5
185 x 3
205 x 3
230 x 3
250 x 1
275 x 1
290 x 1 PR!
260 x 1
260 x 1
DIPS
5 sets x 5 reps
withâŠ
T-BAR ROW
5 sets x 12-15 reps
Week 2, Day 2
SQUAT
135 x 5
225 x 3
275 x 3
315 x 3
345 x 1
365 x 1
385 x 1
A1: SEATED BB PRESS
140 x 5
140 x 5
140 x 5
135 x 5
135 x 5
A2: CHINS
35 x 5
35 x 5
35 x 5
35 x 5
35 x 5
T-BAR HIGH ROW
3 sets x 8-12 reps
Still crushing it, I see. Right on. How are your legs feeling?
Week 2, Day 3
SQUAT
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
345 x 1
365 x 1
385 x 1
400 x 1
320 x 3
320 x 3
BENCH
135 x 3
185 x 3
225 x 3
245 x 1
265 x 1
285 x 1
230 x 3
230 x 3
BB ROW
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
LEG RAISE
x15
x15
x15