Just browsing through the log I can see you started back squatting? I thought I read an old post of yours saying you would only front squat. What changed? Or did I make a mistake.
I’ve learned from the members here, it’s about being goal oriented. Pick a goal and get after. Know that you can’t have everything at once.
So I decided I want a:
315 Back Squat
185 Overhead Press (or close to BW I can get)
15+ Chin ups in 1 set
Once I hit my Back Squat goal, then I will get after my front squat goal. They all build towards my overall goals which are listed below. I can’t do everything at once, but everything will build off each other.
185 Snatch
225 C&J
315 Back Squat
275 Front Squat
405 Deadlift
185 Overhead Press
225 Bench Press
15+ Chin Ups
Under 7 min mile.
I think personally, if I have those numbers at around my weight where my abs are visible, I’m going to very happy with my body and I’ll be well rounded.
I would say, list out your goals. Pick 1 lower body and upper body lift and just get after it.
So you decided to back squat to build your front squat? Or you just decided to make the back squat 1 of your goals?
I am going to start a log soon and list everything there + my goals but to be honest they are very similar to yours minus to OLY lifts (i would love to learn them but no access to a coach)… goals are
Front squat. 160kg
Pushpress. 120kg
Deadlift. 220kg.
Just decided to make the back squat my primary goal right now. Even with my Oly lifts currently I’m not really upping the weight. Really focusing on technique.
But for you man, I would say follow a program (like 5/3/1) and plug in Front Squat for Back Squat, Push Press for OHP and see how it goes.
Don’t make the same mistake I did and try to do too much at once. Just pick a program, plug those in and get AFTER it. Start a log here, workout with intensity eat right, rest, condition, and go for 6 months and see what happens. At the very worst, you’ll be a lot stronger than you are now.
I spent 4 years not being serious and just fucking around and not listening to any advice, or if i did just listened to it for a small bit of time. DONT make the same mistake i did. I don’t follow 5/3/1 and I literally only followed it for probably 6 weeks. But what I learned from it was the PRINCIPLES that you need to be successful. Since I follow those principles my training has skyrocketed. And making a log here you’ll have much stronger members chime in and give their opinion/advice. It’s a win/win.
I get my rogue squat stand and my new garage gym setup on Tuesday and I think for a few weeks I’m going to try for shorter sessions spread through more days. I think they may look like:
LOWER
Snatch or C&J
Back Squat (SS: Ab Wheel)
Lunges/GHR/RDL/Deadlift (Pick 1)
Jump Rope
Yeah man that’s what it seems like. Because by the time I’m done with cleans and squats (pretty much after squats) I will my way through the rest of the workout lol. Even though I feel “primed” to do upper body lifts after squats, now that the weight is getting heavier it’s fatiguing me before I even get to the upper body stuff.
I feel like doing squats and OH presses/chin ups on separate days will allow me to hit them with even more intensity.
Today was fun. Got to train at a gymnastic center. I did this because I want to learn how to backflip again (haven’t done one since HS) because at the wedding reception I have to “dance” for my fiance. Meaning I have to do a full on 3 min dance routine lol. I use to breakdance in HS, so I know I can still do some stuff, but figured it would be fun to throw in some flips.
I’ve been working on windmills and headspins besides that.
I was DRENCHED after my 1.5 hours of practicing flips and all sorts of stuff. After seeing a lot of these guys I think more and more people would benefit from doing A LOT more bodyweight and tumbling work.
Keeps you limber and athletic and when you old you’ll know HOW to fall.
I know as I age I’ll probably keep the barbell for squats/oly lifts/presses/deadlifts/rows, but for everything else BW.
NOTES: It felt weird to not to any true upper body work. Felt incomplete. But session was an exact hour including warm ups. This upper/lower might be kind of niceeee. I love olympic lifting. I wish I would have found it at a very early age instead of 2-3 years ago.
The one thing that Olympic lifting has taught me is how to be aggressive in the weight room. Definitely carries over to my other lifts!
NOTES: I probably over did it today. After I was done I slept for 1 hour and then I ate breakfast after waking up lol. Body feels good but fatigued though.
Even after doing a upper/lower split for 2 days, I think I Like FB training better. I think I like having fewer days but longer sessions.Gonna keep doing this for this week though to see how I feel by the end of it.
[quote=“isdatnutty, post:261, topic:224153”]
The question he had, was what is the progression on this?
Once he is able to hit 6,8,10,12 reps (depending on the exercise) for all sets does he then add 5-10lbs?[/quote]
Pretty much. You can use the first set or two as “working warm-ups”, just stay in that same rep range, and go for it harder on the last few sets where progression is more important. You can also “sneak up” those working warm-ups according to feel.
So if it’s front squats 4x4-6, it might go 115x6 (easy), 135x6 (manageable), 155x6 (tough but not to failure), 165x4 (5th rep would’ve been failure). Next week: 115x6, 135x6, 155x6, 165x5-6. Next week: 115x6, 145x6, 155x6, 165x6 or 175x4.
NOTES: I think all the sprinting, Olympic lifting and more intensity in my training (especially the squatting) is catching up to me. Last week of the 6 week sprint solution so after this week gonna limit sprinting to once a week and then I think my body will feel much fresher. But I don’t know, I do enjoy sprinting. Something primal about it.
I think the error I’m making is too much assistance work and too much leg work for the level I am at. I should split my lower workouts to be:
Snatch or C&J
Squat
Abs
Because sprints are my assistance right now. No need for lunges, rdls, etc until I’m not sprinting as much as I am right now. The every training session jump rope probably doesn’t help. I’m starting to understand why “training blocks” exist. You can do anything for a few weeks, but after a while it start catching up to you without a doubt. I am getting a shit ton stronger and weights are starting to move fast, but I am feeling a bit beat up.
@littlesleeper maybe you won’t have this issue since you are way stronger but if you do that 6 week sprint solution and haven’t sprinted in a while your body is going to feel it!