Good stuff, do you wear knee sleeves when you sqwat?
[quote]JW9000 wrote:
Good stuff, do you wear knee sleeves when you sqwat?[/quote]
Thanks man.
Yes, I wear sleeves every time I squat.
Apropos of your observations and comments:
I totally agree, that kind of high-frequency auto-regulation program is super comfortable mentally. But physically… meh, some days snap city was just around the corner (that’s why I dialed it back to 3x/wk).
Nevertheless good luck with your next schedule, gonna look here when I’ll be on vacation.
[quote]squats and milk wrote:
Apropos of your observations and comments:
I totally agree, that kind of high-frequency auto-regulation program is super comfortable mentally. But physically… meh, some days snap city was just around the corner (that’s why I dialed it back to 3x/wk).
Nevertheless good luck with your next schedule, gonna look here when I’ll be on vacation.
[/quote]
Thank you man, good to know I am not the only one that experienced the similarity. You taught me a new word, “apropos.” I had to Google it lol. I’ve never came across that!
Where you vacationing to?
Nice work, shame the daily squatting didn’t work out. If you don’t already, I suggest you start wearing SBD knee sleeves; they definitely help. Out of interest, why did you not try for a true max? To me, that’s kinda the main point of a “Bulgarian” program, although form is of course vital at all times.
[quote]halcj wrote:
Nice work, shame the daily squatting didn’t work out. If you don’t already, I suggest you start wearing SBD knee sleeves; they definitely help. Out of interest, why did you not try for a true max? To me, that’s kinda the main point of a “Bulgarian” program, although form is of course vital at all times.[/quote]
I wouldn’t say it didn’t work out. Like I said, if I did it again, I would just do it for six weeks or less. I was able to beat my old low-bar PR with a high-bar Olympic style squat and better control and form. So I feel like it worked for me in that regard.
I love my knee sleeves and they work great while squatting, but knee pain during squatting was not the problem. My problem was largely the knee pain when I was at work, getting out of bed, walking across a parking lot, standing for long periods, and basically my normal life. A little discomfort in training I can handle-- not shopping for groceries or carrying my own bodyweight up a flight of stairs.
I didn’t go for a true max for a few reasons. First, I was not doing the Bulgarian system. That is an entirely different animal, I was just squatting 5 days a week working up to a max every day and a few of those days included back off sets. The Bulgarian method is different than what I was doing. The method I was using was largely influenced by Matt Perryman’s book “Squat Every Day.” The training ideology discourages getting psyched up for a lift. If you have to get amped for a lift, it is too heavy for the training. I followed this mentality and preferred it. I focused on calm, quality and controlled reps. I used a high bar placement, deep range of motion, and tried to have control of every single rep I performed with quick ascents out of the hole. So every day was listening to how my body was feeling and leaving a little in the tank.
Week 1, Day 2
BENCH
135 x 5
185 x 3
205 x 3
225 x 3
250 x 1
275 x 1
295 x 1
265 x 2
265 x 2
DIPS
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
with…
T-BAR ROWS
5 sets x 8-10 reps
SHRUGS
3 sets x 30 reps
Week 1, Day 3
OH PRESSES
150 x 3
160 x 3
170 x 3
with…
CHINS
x13
x12
x10
SEATED BB SHOULDER PRESS
135 x 5
145 x 5
155 x 3
with…
PULL-UPS
x12
x12
x10
DB SHOUDLER PRESS
40 rest-pause reps
T-BAR HI ROW
3 sets x 12-15 reps
Yo so what do you like/don’t like about the T-Bar row?
I’ve tried them, but once I put a 45 at the end I can never get the full ROM because I’m so short lol.
[quote]isdatnutty wrote:
Yo so what do you like/don’t like about the T-Bar row?
I’ve tried them, but once I put a 45 at the end I can never get the full ROM because I’m so short lol.[/quote]
Nutty, I slide a 4-6" block under the bar and stand on it while I do the rows. It will put you off the ground enough to get full range of motion. The weight will still be on the ground, not resting on the box like in the picture.
We have homemade blocks like in the picture, but you could use anything, even a couple 45 pound plates would work.
I love the T-Bar as an alternate to BB rows. BB rows definitely hit your entire posterior better and are an overall better exercise. However, I think the T-Bar is less taxing since the weight is acting as a lever arm rather than be totally suspended in your hands like in the BB row. So, I use the t-bar for that reason, I can do it more often when my posterior is fatigued from squatting, deadlifting or whatever. All rows are good, just find what works for you. The important thing to any rowing exercise in my opinion is learning to isolate your back and pulling with the back alone.
[quote]Evolv wrote:
Nutty, I slide a 4-6" block under the bar and stand on it while I do the rows. It will put you off the ground enough to get full range of motion. The weight will still be on the ground, not resting on the box like in the picture.
We have homemade blocks like in the picture, but you could use anything, even a couple 45 pound plates would work.
I love the T-Bar as an alternate to BB rows. BB rows definitely hit your entire posterior better and are an overall better exercise. However, I think the T-Bar is less taxing since the weight is acting as a lever arm rather than be totally suspended in your hands like in the BB row. So, I use the t-bar for that reason, I can do it more often when my posterior is fatigued from squatting, deadlifting or whatever. All rows are good, just find what works for you. The important thing to any rowing exercise in my opinion is learning to isolate your back and pulling with the back alone.[/quote]
Oh yup for sure man! See if I feel like my back is fatigued, I’ll use the Chest Supported Row they have at golds. But I might have to try this at home, when I get to that point again I need a break. Good stuff though man, you killing it!
Week 1, Day 4
SQUATS
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
FRONT SQUAT
worked up to…
315 x 1
RDL
185 x 8
185 x 8
185 x 8
LEG RAISE
x15
x15
x15
Week 1, Day 5
BENCH
135 x 5
185 x 3
205 x 3
225 x 3
250 x 1
275 x 3
255 x 3
255 x 3
DIPS
x30
x25
x20
x20
with
DB ROWS
105 x 15
105 x 12
105 x 12
105 x 12
TRAP BAR SHRUGS
3 sets x 30
Yeah.
Week 2, Day 1
BENCH
135 x 5
185 x 3
205 x 3
225 x 3
250 x 1
275 x 3
225 x 6
225 x 6
DIPS
5 sets x 6 reps
ROWS
5 sets x 12 reps
TRAP BAR SHRUGS
3 sets x 30 reps
I don’t feel like logging. Great band…
Week 2, Day 2
SQUAT
135 x 5
225 x 3
275 x 3
315 x 2
365 x 1
405 x 1
320 x 8
320 x 8
320 x 8
315 x 8
GHR
x10
x10
x10
x10
Walked a couple miles with my lady and canine friend.
Week 2, Day 3
OH PRESS
155 x 3
165 x 3
175 x 3
with…
CHINS
x13
x13
x13
SEATED BB SHOULDER PRESS
140 x 5
150 x 5
160 x 5
with…
LAT PULL DOWNS
3 sets x 15 reps
T-BAR HIGH ROW
3 sets x 15 reps
Week 2, Day 4
BENCH
135 x 5
185 x 3
205 x 3
225 x 3
250 x 1
275 x 1
225 x 8
225 x 6
225 x 6
DIPS
x30
x25
x25
x20
with…
DB ROW
110 x 12
110 x 12
110 x 12
110 x 10
TRAP BAR SHRUGS
3 sets x 30 reps
Week 2. Day 5
SQUAT
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
FRONT SQUAT
225 x 1
275 x 1
315 x 1
RDL
195 x 8
195 x 8
195 x 8
LEG RAISE
x15
x15
x15
Week 3, Day 1
BENCH
up to…
275 x 1
230 x 6
230 x 6
DIPS
85 x 6
85 x 6
85 x 6
85 x 6
85 x 5
with…
T-BAR ROWS
5 sets x 12 reps
TRAP BAR SHRUG
3 sets x 30 reps
Definitely have seen a little bit of a decrease in maximal strength on the bench dropping back down to 2 days per week.
Shit man… I’ve been really playing the Weedeater hard the past week or so. GREAT STUFF!
Week 3, Day 2
SQUAT
320 x 8
320 x 8
320 x 7
320 x 7
GHR
x10
x10
x10
SNATCH GRIP HIGH PULLS
up to 205 and back down
AB CRUNCH MACHINE
3 sets x 15 reps