Great, great work, Brett. Your squats are looking outstanding!
And go after the push press PR at the end of the workout…no fear.
[quote]mjnewland wrote:
I have to admit, I don’t think I would have gone for reps 2-4, I would have likely called it a day.[/quote]
MJ - If I had to be totally honest with you, if I hadn’t been filming it to post on here I probably would have.
USF - I’m really enjoying hill running at the moment. Too much in fact. I should be having rest days between my squat workouts. That’s why I’m struggling to recover. Find yourself a new hill!
LS - I was going to go for that PR, but after my warm up sets felt much heavier than they should I knew it wasn’t on, so I shelved it.
26/01/2011
Power snatch @ 110 lbs x 5 sets of 2 reps
RSR WEEK 5 W/O 1
Back Squat @ 345 lbs x 6 sets of 2 reps
GHR @ bw 5-5-5-5
This session felt much heavier than it should have. I’m really, really tired at the moment and struggling to recover. Cut work to just the squats and some GHRs for balance.
I do have the option to take two days rest and stay on schedule. I’m trying to follow it exactly so I can rate it properly, but I’m not prepared to waste 6 weeks work for the sake of adding an extra rest day if needed. I will start to warm up tomorrow (Friday) and if it’s not on, postpone to Saturday. (and even Monday if necessary)
Next workout requires 3 sets of 3 with 409lbs!!! My current 2 rep PR is only 396. Obviously I am completely daunted, in fact I’m shitting myself. That’s going to take some serious psyching up.
I don’t know how you do it. That squat video was awesome. I’m going to file that one under the “when I’m feeling like a pussy” bin, and replay it to motivate myself.
[quote]FarmerBrett wrote:
Next workout requires 3 sets of 3 with 409lbs!!! My current 2 rep PR is only 396. Obviously I am completely daunted, in fact I’m shitting myself. That’s going to take some serious psyching up.[/quote]
Looking forward to this one.
Interesting that you mention that you probably would have quit the kneesleeve-less set had you not been videoing. I have also found that the camera substitutes a bit as an audience. And it makes failure less of an option.
I can’t believe you got the first rep on the last set out of the hole nevermind all four. That was a hard assed grind that was accomplished with sheer bloodimindedness. That’s what winners and warriors are made of.
You have great quads by the way.
On the subject of knee sleeves, they don’t give any rebound. What I believe they give is a bit of compression that gives confidence. I know what it’s like to get rebound from wraps and I don’t get it from my sleeves but just having that bit of warmth and compression seems to make it more solid.
Punnyguy - Thanks. Maybe you can make a video to motivate me. I’m struggling with motivation right now.
KP - That camera as an audience theory is so true. The daft thing is even if I film with no intention of posting it still helps me. Go figure.
Mrs O - I think you’ve got the knee sleeve thing exactly right. When I had a training partner if I was failing on a squat he would give the lightest squeeze on either side of my waist and it would make enough difference to get that rep. I think the sleeves do exactly that for the knees.
And thanks for that bit about winners and warriors, that’s really got me fired up for tonight.
I’m watching this on a loop to get me fired up for tonight.
29/01/2011
RUSSIAN SQUAT ROUTINE WEEK 5 W/O 2
Back Squat @ 409 lbs x 3 sets of 3
GHR @ bw 5-5-5
Dips @ bw x 10-10-9 (supersetted with) DB Curls 47 lb’ers 6-6-5
Decided to take the extra days rest in the end. Dispensed with the power snatches for tonight to save energy.
Had decided after the 2nd set to do a 4th rep on the last set just to punish myself for being such a cowardly pussy the last few days, but there was no way I’d have got it so I didn’t bother. Somehow managed to spit in my own face during the 2nd set. Never done that before.
This was much, much easier than I had anticipated. That last set on Monday obviously really knocked my confidence. Now today’s done and dusted I’m confident I’m going to complete it and get a good new PR out of it.
409 lbs for 3 sets of 3
Congratulations. Last two times I tried that damned russian squat program, I never could get through the 3x3 week. Shouldn’t have any problem finishing up now.
NICE! I only dream of hitting 400+
Beauteous.
You weren’t kidding about playing that vid and accompanying music in a loop!
And, yeah. Nice, umm, quads.
Wow. F##king fantastic!
Nice!!
Is it my imagination, or were your knees shaking a bit? Then again, if I tried 405, my knees would snap in half.
Brett, That is absolutely fracking outstanding! Great, great, great work.
After watching that 2nd rep, on the 3rd set, I have no idea where you found the oomph to get that 3rd rep…but it was all you.
Great progress! Congrats!
[quote]kpsnap wrote:
[quote]FarmerBrett wrote:
Next workout requires 3 sets of 3 with 409lbs!!! My current 2 rep PR is only 396. Obviously I am completely daunted, in fact I’m shitting myself. That’s going to take some serious psyching up.[/quote]
Looking forward to this one.
Interesting that you mention that you probably would have quit the kneesleeve-less set had you not been videoing. I have also found that the camera substitutes a bit as an audience. And it makes failure less of an option.[/quote]
x2
Once I video it I find myself not willing to bail on it.
Joe, as always you never cease to inspire in the squat. I noticed you come up a little uneven. You’re right side is definately your dominate side.
Carl, George, KP, Joe, Ck and LS, Thanks for your comments.
Cavalier - I didn’t feel that my knees were shaking but I do know I fidget and jiggle around between reps a lot, but I can’t stop doing it. What I noticed was some serious right leg “knee cave”.
UN42 - Thanks. It seems that squatting 3x3 at 95% of max is a really good way of highlighting any form issues, they suddenly become glaringly obvious. To be honest though, at this stage in the program (as long as I can keep my head up and my back straight) any squat that comes up is a good squat as far as I’m concerned. I’m not fussy, I’ll take it.
31/01/2011
Power snatch @ 110 lbs x 5 sets of 2 reps
RSR WEEK 5 W/O 3
Back Squat @ 345 lbs x 6 sets of 2 reps
GHR @ bw 5-5-5-5
Push Press w/u to 1 rep max attempt @ 248 lbs x FAIL - FAIL
Push Press @ 220 lbs x 2-2-2-2
Face Pulls @ 33 lbs x 10-10-10
I must concentrate on actually getting some push press volume in and stop going for PRs every bloody w/o.
Decided to try some face pulls. Unfortunately my pulley machine is plate loaded (no stack) and because I had so little weight on it I ended up pulling the bloody machine towards me. So I had to stand with one foot forward holding the pulley machine in place and the other foot back. Not ideal. I might have to bolt it to the floor.
I felt like a bodybuilder doing those 3 sets of 10. For a moment I couldn’t remember what number came after 5. It’s been a while!
Sorry, didn’t mean that they were shaking, just a teensy bit of fidgeting. In my case, I’ve noticed when I squat heavy, my knees start moving around. I’ve interpreted it as meaning I’m lacking some strength somewhere.
Didn’t notice you favoring your right side, but interesting if you are. I’ve had the same problem, have to concentrate on keeping the weight centered. I blame my scoliosis. Any tips on how you deal with it?
Killer work Brett. What kind of PR are you hoping to get out of this program?