Just Another Log

[danteism]

@MarkKO

I shall live in hope

Kroc rows really blow up your traps, but good handles are really expensive. (Spud inc. Cartoon dumbbell could hold over 500 pounds but it costs nearly 200 dollars)

[isdatnutty]

@Evolv

@isdatnutty

@Evolv you can chime in too but I had 2 plans of attack for this daily squatting.

I would highly recommend reading a book, in which you can find on the internet, called “Squat Every Day,” by Matthew Perryman. It is not a typical trianing/workout book, it is mostly a fantastic dive into high frequency training, both scientifically, historically, and experimentally.

I absolutely would not combine any type of of other training program with daily squatting (in terms of the squatting movement, do what you want for the other lifts). In other words, don’t do Texas Method AND Daily Squatting for your squat. Bad ju-ju. Don’t do it. Very bad idea. The best way I have found, and it is probably what you’ll run across with most people whom have done it successfully, is the auto-regulaton route.

The way it works is that (like @ActivitiesGuy mentioned) you will do your standard warm-up. I personally found success with using triples. So I would start into doing triples and work up to a heavy single. The heavy single would vary greatly on the day, one day I might hit 450, the next day only hit 320. That is called your "Daily Max."The goal every day is always to just get in there and simply squat the bar. If the bar feels good, throw 135 on there. 135 feels good, throw 185 on there-- and so on… You do this until you hit your Daily Max.

You never, ever go 100%, balls to the wall. The mind set is learning to train with low arousal. So, in other words, all of your sets should be super chill and confident. If you have to psych yourself up, turn up loud music, and get amped-- the weight is too heavy. You want to own every weight you lift with confidence. It sounds crazy, but I was lifting over my initial 1RM like it was a joke after only a few months of daily squatting, because you get that good at lifting at high percentages-- but you have to be very smart and disciplined about it.

So a typical progression might look like:
45 x 10-15
135 x 5-8
185 x 3
225 x 3
275 x 3
315 x 3
345 x 3
365 x 1, feels fast
395 x 1, solid and fast
415 x 1, felt okay
435 x 1, felt good, but much slower than last set, best stop there
350 x 5, felt in the mood to do a back off set today

I did triples to help build volume, without having a lot stress on the body, it worked. Over time you can experiment with a back off set here and there, then I would experiment with sets of 5 or 8, and so on. You can even do pauses, or just squat the bar and call it a day. You can be creative, but YOU HAVE TO KEEP THE HEAVY LIFTING VOLUME LOW, especially in the fist few months. and since you will be doing the olympic lifts with it too.

Thanks for the thorough response man! I truly do appreciate that write up!

So one last question for you because I will read that book this weekend. Since my max is much lower than yours does this look like the type of typical workout?

45x10
135x5
155x5
185x3
205x3
215x3
225x3
245x1 (felt easy)
255x1 (bar slowed down but still was easy)
265x1 (felt good but was too slow for my liking, so stopping here)
185x8 (was in the mood so back off set)

Let me know man! I’m excited to do this properly after my wedding!

[Evolv]

Yeah man, that looks good!

[IronOne]

@isdatnutty

Worst case scenario it doesn’t work the way I hope, best case scenario

This is not your worst case scenario. Worst case scenario is you get injured and have to take 6 months to a year getting right. And I’m not talking about an acute injury. I’m talking about a tendonitis or the infamous patella femoral syndrome that no one knows what the F it is, just that your knee hurts lol. Just food for thought, obviously not saying it’s going to happen. Some people are built for tolerance of movement pattern overuse, some aren’t. It’s a thing in my opinion.

With your Squat where it is, you can progress for a long time with more traditional approaches. Why red line it now, when you’re novice? Save it for when you really need it. Short peaking bursts, etc.

I’ve done this, and it has not worked out for me. However, i made mistakes as well. Low overall volume is key, as @Evolv and @ActivitiesGuy says. It’s tempting to hit several down sets, because you feel grooved and the weight feels light…but the accumulated fatigued will creep up and wreck your ass.

You shouldn’t have to enter the ‘dark days’ as a 300lb squatter.

However, if you just want to do it, go for it. Keep volume super low. Single or double, and every once in a while a down set.

[isdatnutty]

Day 49 of 365

Thursday June 22nd 2017

CLEAN & JERK
135x3
135x3
155x3
155x3
185x2
185x2
185x2

CLEAN PULL
205x5
205x5
205x5

FRONT SQUAT / NG CHIN UPS
185x3 / 5
185x3 / 5
205x1 / 5
205x1 / 5
205x1 / 8

[isdatnutty]

@IronOne

This is not your worst case scenario. Worst case scenario is you get injured and have to take 6 months to a year getting right. And I’m not talking about a chronic injury. I’m talking about a tendonitis or the infamous patella femoral syndrome that no one knows what the F it is, just that your knee hurts lol. Just food for thought, obviously not saying it’s going to happen. Some people are built for tolerance of movement pattern overuse, some aren’t. It’s a thing in my opinion.

Lol, I have not even been thinking about injury lol. But I do really listen to my body. Even if my program says “Go in and do 10x3 today”, if in my warm up sets I feel slow and shitty, I won’t do it that day. I have squatted 6 days (3x squat, 3x oly lifts) for a while and I felt fine. I think it’s because I’m still dealing with lighter weights I can handle it. If I was squatting 500lbs, probably not so much lol.

@IronOne

With your Squat where it is, you can progress for a long time with more traditional approaches. Why red line it now, when you’re novice? Save it for when you really need it. Short peaking bursts, etc.

I just want to try something different. If it doesn’t work out I already have a plan (one I made before I decided to squat everyday). With squats being on the texas method. I’ll do a few sets of pulls right after the classic lifts on mon/wed.

MON - Snatch / Back Squat / Bench Press / Rows / Dips / Core
WED - Clean & Jerk / Front Squat / Overhead Press / Chin Ups / Curls / Core
FRI - Snatch / Clean & Jerk / Back Squat / RDL / Core

@IronOne

I’ve done this, and it has not worked out for me. However, i made mistakes as well. Low overall volume is key, as @Evolv and @ActivitiesGuy says. It’s tempting to hit several down sets, because you feel grooved and the weight feels light…but the accumulated fatigued will creep up and wreck your ass.

You shouldn’t have to enter the ‘dark days’ as a 300lb squatter.

However, if you just want to do it, go for it. Keep volume super low. Single or double, and every once in a while a down set.

I appreciate the advice man! I think I’ll definitely start on the very low volume side of the spectrum with no down sets. I’ll give it a try for 30 days and just see how my body feels.If I really start hurting, I’ll adjust.

[oldbeancam]

It’s also to be noted that everyone is different and can build up to a lot of volume over time. Albeit he is on gear, Clarence Kennedy squats 4 days on, one day off and trains everyday. He said he’s been doing this for years and I can only assume he did something similar pre- gear as well. He does a 5x5 just about every session, usually over 400 pounds and has squatted 661 paused to my knowledge. All you can do is try different things and see what works. It seems like you have an idea of what you are doing, so go for it dude. Good luck

[Evolv]

Clarence Kennedy, even as someone on drugs, is an immensely impressive strong dude. HIs paused sets are wicked.

[oldbeancam]

Seriously. I love Eric Bugenhagan and NinjaTyler, but Clarence is probably the most impressive dude on YouTube to me. Eric and Tyler lift impressive weight, but no one touches Clarence’s precision, speed or technique. Every lift he does is textbook perfect.

[Irishman92]

Congrats mate! Such a colourful event

[isdatnutty]

##DAY 50 of 365
Wednesday July 5th, 2017

Haven’t stretched, ran, or lifted in 1.5 weeks. So today was more of a “wake my body up” type session.

SNATCH
95x3
95x3
95x3
95x3
95x3
95x3

BACK SQUAT / AB WHEEL
135x10 / 10
155x6 / 10
185x5 / 10
205x5 / 10
225x3 / 10
185x10 / 10

BENCH PRESS / DB ROWS
135x5 / 60x10
155x8 / 65x10
155x8 / 65x10
155x8 / 65x13

CHIN UPS / DIPS / LUNGES
30 reps each

[littlesleeper]

Congrats man!

You and your wife looked great. Happy to hear you haven’t already thrown in the towel and settled for a ‘Dad-bod’ now that you’re hitched!

[isdatnutty]

The plan now is to stay healthy and strong for a long time. My training is going to go back to 3x a week lifting so we can focus more on cooking for the summer time. She wants to workout with me so I will train 3x a week in the AM with all the heavy compounds and basically do all my assistance with her in the evenings. I think it will work well.

[ActivitiesGuy]

@isdatnutty

The plan now is to stay healthy and strong for a long time. My training is going to go back to 3x a week lifting so we can focus more on cooking for the summer time. She wants to workout with me so I will train 3x a week in the AM with all the heavy compounds and basically do all my assistance with her in the evenings. I think it will work well.

Seems like a good plan.

Congratulations on the wedding!

[isdatnutty]

Now that I’m married and will have a bit more structure to my life I will be training in the following manner for the foreseeable future. Sets and reps will depend, but I have the basic structure down.

DAY 1 AM
-Snatch
-Back Squat
-Bench Press (SS: Rows)
-Dips (SS: Hanging Leg Raises)

DAY 2 (AM)
-Clean & Jerk
-Front Squat
-Overhead Press (SS: Chin Ups)
-Curls (SS: Ab Wheel)

DAY 3 (AM)
-Snatch
-Clean & Jerk
-Back Squat (SS: Ab Circuit)
-RDL (SS: Lunges)

PM Assistance: Will be a mix of BW exercises, DBs (pull, press, legs), KBs (pull, press, legs) just depending on the day. I’ll be pushing pretty hard in the AMs so this will be the template so I can workout with my wife without really worrying about what I’m doing. Like for example for DAY 1 I might do 3x12 DB bench, 3x15 DB rdl, and 3x15 DB row.

The DBs in my apartment gym (which is where she’ll want to workout) only go up to 50lbs so might as well get the reps in.

BUT WHO KNOWS
I might even do something like this. Make my strength days to be around 45 min.

Mon - Squat, Bench, DB Row, Ab Wheel
Tue - Snatch + Pull, Clean & Jerk
Wed - Front Squat, Overhead Press, Chin Ups
Thu - Snatch, Clean & Jerk + Pull
Fri - Squat, BB Row, Dips
Sat - RDL, Lunges, Curls
Sun - Snatch, Clean & Jerk

[MarkKO]

Congrats!

[Evolv]

@Evolv

@isdatnutty

So fuck it, from yesterday on, I’m squatting everyday.

I’ll remind you of these words later this year, sir.

Just wanted to leave this here. Took shorter time than expected! LOL

[isdatnutty]

@Evolv

@Evolv

@isdatnutty

So fuck it, from yesterday on, I’m squatting everyday.

I’ll remind you of these words later this year, sir.

Just wanted to leave this here. Took shorter time than expected! LOL

I know lol. I eventually will do that, but for a while I’m just gonna enjoy married life. But at some point I will commit to it!

[isdatnutty]

##DAY 51 of 365
Friday July 7th, 2017

CLEAN & JERK
135x3
135x3
135x3
135x3
135x3
185x3 (Clean Pull)
185x3 (Clean Pull)
185x3 (Clean Pull)

FRONT SQUAT / NG CHIN UPS
155x5 / 6
155x5 / 6
155x5 / 6
155x5 / 6
155x5 / 6

OVERHEAD PRESS / CHIN UPS
95x5 / 5
115x5 / 5
125x5 / 5
135x4 / 5
115x9 / 5

CURLS / AB WHEEL
100 reps each

NOTES: Feel like it’s been good to have a week like this with lighter weights. Next week will be tough that’s for sure!

[isdatnutty]

##DAY 52 of 365
Saturday July 8th 2017

60 min walk
30 min mobility session

MUCH NEEDED!