Lo/Rez Training

Training Training Logs
361

'That moral goodness which we look for in a lofty, high-minded spirit is secured, of course, by moral, not by physical, strength. And yet the body must be trained and so discliplined that it can obey the dictates of judgment and reason in attending to business and in enduring toil. ’

Cicero, De Oficiis

–

Squats
195 x 3 x 3
155 x 3 x 6

2 minute rests between sets. Working on form and depth on the 6rep sets. The 6 rep sets start off feeling light and easy, and by rep 6 I think they’re harder than the 3 rep sets.

I’ve got a bit of pain on my left outer hip at about 10 o’clock. I rolled it a bit with a roller and lax ball. This has been there the last few sesions (and the days in between) so I figure I might need to start addressing it.

362

Of all the lifts, my squat (235, seriously?) pisses me off the most. Sure, I took several months off training it, but I genuinely expected high 200s, maybe even somewhere in the 300-320 range.

Every other day, 3x3, 3x6. That’s what I’ll be doing until I’m at at least a somewhat respectable 315. And then 405.

There are lots and lots of suggestions to not progress too fast, but what’s the real harm in it?

This is week 5 of 2014, using 195 as a working weight. At 10lbs a week, that puts me at 405x3x3 by week 26, the week of June 23. Or 405x1 = 365x3, which should be the week of May 26-June 1. Such a long ways away. It puts 315x1 (285x3) by April 1.

Definitely pissed off right now about this.

EDIT:

For the next three weeks I will be doing this: High Pull Blitz but with squats.

Monday: Ramp to 2RM then 1RM, drop 20lbs, do 5 x 1
Tuesday: Ramp to max parallel squat, then half squat, then quarter squat
Wednesday: Ramp to 2RM then 1RM, drop 20lbs off 2RM, do 3 x 2
Thursday: Ramp to max parallel squat, then half squat, then quarter squat
Friday: Ramp to 2RM then 1RM, drop 10% off 1RM, 3x 4-6 rep clusters
Saturday: Ramp to 80% of highest this week, Bench layers
Sunday: OFF

For three weeks only.

This should satisfy my desire to attempt to progress quickly. After three weeks, then progress more “normally”.

363

That looks like a great plan LoRez. After doing the CT specialisation block for 3 weeks, you could take a deload and then try Smolov? Bearing in mind I know very little about squatting and I’ve never run Smolov, I just read about it and thought it might fit your goals. Just an idea.

364

I just did Saturday per that schedule.

Squats
Ramped in singles from 95 to 155, 10lb jumps. Really really really easy.

Bench Layers
1RM Ramp: 95-160 (135 was really hard, 140 was easy, and 160 is a 5lb PR. Wtf.)
1RM Clusters: 145 x 3, 2; 140 x 2-1/4
2RM Ramp: 95-125 (I was interrupted mid-ramp, talking to my neighbor… the break probably caused this)
2RM Clusters: 115 x 7, 7 (boring; I should have increased weight after the first cluster)
3RM Ramp: 95-135 (120 was hard, 125 wasn’t. Again, wtf.)
3RM Clusters: 125 x 5
MaxReps-Rest-MaxReps: 115 x 17, 3

Nutrition was 40g peptopro + 50g hbcds + 5ish g carnosyn (beta alanine) 60 minutes before; 15g peptopro + 35g 15 mins before and during.

First time using beta alanine in a very long time. Maybe that contributed to the endurance? 17 reps on that max reps is significant. Or it’s all in my head. Whatever.

Not sure why the PRs. Not complaining.

I’ll take a full rest day tomorrow, then a week full of squats, with some benching on Saturday. Then repeat for 2 more weeks.

365

This is just great. I have a full rest day to be anxious about next week’s training.

366

Well, that wasn’t so bad.

Squats
45 x 5ish
135, 155, 175, 195, 205, 215, 225, 235, 245 x 2
255 x 1, 265 x 0 (ugh, should have tried 260 first)

235 x 5 x 1

I suppose that’s not bad, considering my max was 235 x 1 last time I checked. So 20lb PR.

Oddly my knees feel better after the squat workout than before, not that they felt bad but they were popping a bit. My shoulders felt awful yesterday though, possibly from the incline bench. I’ll have to watch that more carefully. Fortunately no benching until next Saturday.

Even heavier tomorrow.

EDIT: It was 22 degrees out. My toes were freezing, despite the wool socks and the rest of me being warm.

367

Awesome job with the 20lb PR!

368

Thanks. It’s nice to start with a PR. Let’s see where it goes from here.

–

Supplementation: 50g peptopro (50g protein?), 85g hbcds… that would be, um, 520 calories?

Food:
2/3 gallon whole milk or so. 1800 calories, 80g protein
Friday’s Jack Daniels Ribs 1530 calories, 76g protein
Friday’s Mashed Potatoes: 210 calories, 3g protein
16oz Newcastle 190 calories, 0 everything else

So…
4250 calories, 209g protein

Something like that. Enough to grow. Maybe enough to get fat even.

369

Dude if you are eating like that every day how in the hell are you not gaining weight lol

370

[quote]chobbs wrote:
Dude if you are eating like that every day how in the hell are you not gaining weight lol[/quote]

Yeah, but I don’t eat that way every day. I have days like this, then I have days where I only get in 2000ish calories. Back when I measured this for real (when I was 135, lol) it took me something like 3000-3200 calories to make the scale move up at all, so there’s the whole high-metabolism thing too.

With this intense squatting thing, I want to make sure I am though. I figure if I work on “doing everything right” for 3 weeks, that when I finish, my everyday everything will be a lot better. Raising my baseline.

I know I haven’t been getting my protein in, so I’m sure that’s part of it. Right now I’m only caring about getting enough calories and getting enough protein in. I really really want to take my squat max to 315+ by the end of February.

371

Squats. The Very Heavy day.

135, 155, 175, 195, 205, 215, 225, 235 x 2
240, 245, 250 x 1

Then partials. I wanted to go half then quarter. I tried just using the pins… touch the pins and back up but that failed miserably. So I just did partials as deep as I felt like. Always at least quarter-squat depth, the lighter ones went lower.

255, 260, 265 … etc. Up to 315.

Up until the later partials, I felt pretty miserable. Sinuses were draining out, my stomach was all nauseous and I just honestly felt like crawling back into bed. Felt pretty bad.

And then around 285 or so, I started feeling good, and then better, and then better. My rests between sets dropped too, so maybe that was part of it.

I stopped at 315 even though I could have gone more. It seemed like a good place to stop for now (I’ll push higher on Thursday). This is the first time I’ve had 315 on my back, and since that’s my somewhat “official” goal of this squat program, it’s good to know what that feels like.

My legs seem to handle these weights a lot better than my back – at least in this short ROM. That’s good to know. I remember the same thing when doing 20rep squats that it was my mid and upper back that were the problem, and once I started adding a few static holds with heavier weights, that got much bettter.

After all that, when I was putting the weights away, I did a full squat with 135. That felt incredibly light, lol.

372

I use a high box to break new ground in the squat all the time, similar to pin squats, just lets you get the feel, ‘‘good stuff buddy’’. It’s a nice break for my bad knee as well, even handling bigger weights, by not going down to, and below parelle, it’s a big relief for my knee. later

373

Thanks. Yeah, I outlined what I’m doing with the squat a few posts back at the end.

Today, food.

Workout stuff: Maybe 300 calories. Less than yesterday. 25g peptopro. Equivalent to some amount of protein. Let’s just say 25 to make it easy.

Food:
1/3 gallon milk (leftover from yesterday): 900 calories, 40g protein
IHOP Big Steak Omelette: 1290 calories, 67g protein
IHOP Sourdough Toast: 400 calories, 11g protein

So far today:
143g protein
2890 calories

Might have to cook up a pound of beef before the night’s over.

I barely made it home from work tonight; I got stuck for about 20 minutes at the top of an onramp since the car in front of me slowed down and I lost momentum. Should have left work earlier before it got bad. Fortunately I had enough foresight in the past to compensate for my lack of foresight today, so I had my boots, and mitten shells in the car, and a shovel (which I didn’t need), and some sand (which I used to get myself unstuck). Fucking crazy drive home… I think that’s the longest continuous stretch of time that I’ve been at that high level of stress in my life. Getting stuck was stressful enough but it didn’t really get better until I pulled in my driveway. That taxed my creativity to get home without getting stuck again and without spinning out and causing any accidents.

Nevertheless, I got the car home, parked it, and walked to IHOP. I hopped the fence to get to IHOP.

(But for real, I had to hop a fence to get there. That, or walk an extra 1/4 mile down around the gate and back. You know, because wearing bulky clothing, oversized boots, and hopping a 7’ tall slippery snow-covered fence is a brilliant idea. Darwin awards, here I come.)

The walk was good for my legs, and hips to stretch them out since they’re stiff from the two heavy squat days. Only 3 more heavy days before I get a “light” 80% day.

374

It’s gettin nasty up here too

375

[quote]chobbs wrote:
I haven’t been getting my protein in, so I’m sure that’s part of it.
[/quote]
was going to post something positive about partial squats being a good idea but then read this

-_______- I never wanna read that again

376

[quote]browndisaster wrote:

[quote]chobbs wrote:
I haven’t been getting my protein in, so I’m sure that’s part of it.
[/quote]
was going to post something positive about partial squats being a good idea but then read this

-_______- I never wanna read that again[/quote]
BULLSHIT if I haven’t been getting my protein in lol

377

[quote]chobbs wrote:

[quote]browndisaster wrote:

[quote]chobbs wrote:
I haven’t been getting my protein in, so I’m sure that’s part of it.
[/quote]
was going to post something positive about partial squats being a good idea but then read this

-_______- I never wanna read that again[/quote]
BULLSHIT if I haven’t been getting my protein in lol[/quote]

Lol, what just happened here.

378

I was dreading the workout today. I stalled for almost 2 hours from when I said I was going to lift until I actually did. Definitely wasn’t feeling it. Soreness all around my hip musculature… quads, hamstrings, glutes, low-back is fine, but all the little muscles I don’t have names for are sore.

135, 155, 175, 195, 205, 215, 225, 235, 245 x 2
250 x 1 (was trying for two, dumped it here)
255 x 0 (dumped this too, got stuck in the hole)

Then.

225 x 2
225 x 0 – I dropped to the hole then fell forward. I got the bar up so I guess I almost got a rep, but it wasn’t clean.
225 x 2
225 x 2

In total, 225 x 3 x 2, which was the goal.

I think stretching between sets made things worse; I seemed to lose some control over form. I won’t be doing that again. Warmup and some mobility in the beginning, stretching at the end.

The 225s were very very very hard. It was the reversal at the bottom that was hard. Once that got going, it was fine, but switching was where it went bad.

I’ve basically run out of my protein. There’s more on the way, but it won’t get here this week… so workout nutrition isn’t nearly as “good” as before. Not sure how much of a difference that made, since there’s a lot of cumulative fatigue with what I’m doing anyway.

This sucks. Which means it’s really good for me. Feels like it will only be a couple more days before I finally make the mental switch that really turns on the discipline to just do the work without question. Right now I still feel like I have a choice. I need to get that part out of my head, since that’s where mental weakness can seep in. I need to get back to the point where I can follow through with something without giving in to excuses.

Good news though: I hit the same 2RM PR today as I did on Monday, 245 x 2.

Will be rolling some stuff out, and one or two epsom salt baths, and maybe some additional magic to deal with this hip soreness.

379

[quote]LoRez wrote:

[quote]chobbs wrote:

[quote]browndisaster wrote:

[quote]chobbs wrote:
I haven’t been getting my protein in, so I’m sure that’s part of it.
[/quote]
was going to post something positive about partial squats being a good idea but then read this

-_______- I never wanna read that again[/quote]
BULLSHIT if I haven’t been getting my protein in lol[/quote]

Lol, what just happened here.[/quote]
lol

380

Just saying youre 150lbs and squatting 250 you probably dont need to be doing smolov or specialty programs you just need to eat and keep lifting.