From Suck to F*ck

Hi guys,
Against all the odds I’m opening a log.
Started a new routine today, started light but felt awesome, the volume is much higher than what I used before…
Body weight around 161 lbs and those are my best lifts:

  1. Squat 100kg (225) 5RM
  2. Bench 80 kg (176) for double
  3. military sucks 50 kg (110) for triple
  4. deadlift 140kg (308) for triple
    Not strong yet…
    Eventually I want to be bigger and stronger and faster(sprints).

For today workout:
Deadlift 8x3/110kg
Military 6x3/40
Pull-up 6x3/BW+10
Wood hop 3x8/20
45-90sec rest for everything.

Went good, pretty quick but wasn’t feeling like sprinting at the end.
Good start for me.

Today was a very active day.
I started the day with a workout:
Front squat 10x3/70
Inc bench 6x3/60
Wide pull-up 6x3/+12.5
Deficit deadlift 3x6,6,5/100
Everything is kilos.

  1. It was a great workout
  2. The front squats went good but… I can’t tell if I should focus on back squat more and drop the front squat, I don’t know…
  3. I haven’t done incline bench for ages and it went great, I really enoyed it. Was pretty heavy but I kept a couple grinders in the tunk.
  4. I want to get better at wide grip pull-up so I did it while usually I’m doing semi supinated. Felt the back really good. I had a little swing, next workout I’ll try to minimize it.

Two hours after I got back from the gym I went for a really long , most of it slow walk. It good to do these with a friend. We walked to the beach and back, when we felt like running we ran.
It was long, almost 5 hours, about 30 kilometers. The ankles still sore.
It went really good, we talked about evolution and humanity across the history, history of the earth , exercising and neromuscularity, we created a great bond, he’s a good friend who’ll join with me to the special units (hopefully) in about two years.

Was a great day!
That’s it for today, I’m off to bed.

  1. What style/stance backsquat do you use. How frequently?
  2. Pausing your incline reps builds it better for some ppl. Me included.
  3. Start by hitting low reps for many sets. As you adapt merely add 1 rep to the many sets.

[quote]barbedwired wrote:
2. What style/stance backsquat do you use. How frequently?
3. Pausing your incline reps builds it better for some ppl. Me included.
4. Start by hitting low reps for many sets. As you adapt merely add 1 rep to the many sets.[/quote]
2. High bar, a bit wider than shoulder. I programmed back and front squat each once a week 10x3.
3. I don’t know I’m trying new things. I’ll stick for it for a while.
4. Ye, that’s what I’m doing, shooting for 4-5 reps except than squats(10x3). When I’m getting 4 reps for me it’s mean to up the weight but I don’t mind shooting for 5 reps…

Thanks for being first comment!

  1. Highbar is more similiar to front squat then lowbar. I squat highbar medium stance …After a difficult session all of my quads and upper abs are most sore and some lower back. So the answer to your question depends on how it goes and your goals. Either way twice a week your working your quads n core. Whats not being hit is your posterior chain…aka hams glutes ect…

[quote]barbedwired wrote:
2. Highbar is more similiar to front squat then lowbar. I squat highbar medium stance …After a difficult session all of my quads and upper abs are most sore and some lower back. So the answer to your question depends on how it goes and your goals. Either way twice a week your working your quads n core. Whats not being hit is your posterior chain…aka hams glutes ect…
[/quote]
I do SLDL from deficit so I did hit the posterior chain.
Goals are getting big and strong. I like front squats but I feel when doing so many sets I cant go super heavy, unless I do them paused…
I do two deadlifts a week, when heavy 8X3 conventional and the other 3X8/4X6 SLDL from def. so I’m hitting the posterior chain quite hard, doesn’t I?

Thats sounds fine. What I was insinuating was that your squats werent hitting them. That is all. Which is fine ass long as you are hitting them similiarly as stated.

Ex.

Monday - I hit deadlift 10x3. Highbar pause squats after.

Friday - I hit highbar squat 10x3. Stiff legged deadlift after.

My squats don t hit the posterior chain either… but I am hitting it twice a week In other ways.

[quote]barbedwired wrote:
Thats sounds fine. What I was insinuating was that your squats werent hitting them. That is all. Which is fine ass long as you are hitting them similiarly as stated.

Ex.

Monday - I hit deadlift 10x3. Highbar pause squats after.

Friday - I hit highbar squat 10x3. Stiff legged deadlift after.

My squats don t hit the posterior chain either… but I am hitting it twice a week In other ways.[/quote]
I don’t like squatting after deadlifts’ especially with the huge volume and if I do I’m just not focused enough and feeling like I cant give 100% of me…
Eventually, I squat and deadlift twice a week…

Tomorrow will be the first 10X3 back squat, I haven’t done this workout yet. Very excited!

Thanks for checking in!

While I’m waiting for my fish to be ready I’ll write the workout I did today:
squat 10X3/90 kg
dips 6X3/BW+10 kg
pendlay row 6X3/70 kg
bent arm pullover 2X12/20 kg
calve raise 3X30 (10 rep toes pointed out, 10 pointed in, 10 straight)/70KG on the sled.

  • The workout went well, the squats were good, good form, breaking parallel each rep, I controlled the way down. I planned on doing bench instead of dips but all of the bench press set ups were being replaced with new one which they put together but I really enjoyed it. As for the pendlay row, I just don’t like the exercise and I don’t get the form right, I think I’ll switch to DB row the next workout…
    As for the rest, I have no idea why I did those, even though that calve work won’t hurt, I guess I need it…
    I really controlled the clave raises, squeezed and all that shitty stuff.
  • I had a weird feeling in my leg yesterday after the LSDR on Sat so I skipped the gym and swam a bit, 20 minutes, nothing intense, just to be active.
    Edit: The fish was great haha

I’m still sucks though! lol