Saturday (Lower)
Low bar squat 2x5x135 5x185 5x225 5x275 2x10x315 5x335
Kneeling ab roll out 5x5
Deadlift 5x135 2x5x225 2x5x275 2x3x315
Hip thrust 10x225 myo rep 315x25,12,8,5
Calf press 10x180 10x2702 (myo rep 360)x18,12,9,7,7,5,5,5
Sunday (Upper)
Bench press 2x5x135 5x155 5x185 5x205 3x11x215
Seated cable row 4x15x115
Banded lat pull down 10x115 17x130 2x15x130
Lat pull over 3x15x100
Facepull 3x30x100
Overhead tri extension 3x15x100
Ez bar curl barx10 +50lbsx12 barx25
Core 3 mins
Alrighty boiiis, time to have fun.
Current squat PR 435lbs
Goal 475lbs by June 2020
Currently planning next PR attempt for mid Feb-ish. Should hit 455 fairly easily, may change that goal based on how the peak cycle goes.
How do you intend to program for this ?
Thatās for the evidence based wannabe scientists to figure out, everyone knows you just need to work hard!
Going to do 5s for the next 8 weeks or so to get familiar with heavier weights again then run the 2nd half of Canditoās 9 week squat program.
Alternating between 5s and the squat program got me from a 275lb squat to 385lbs in 10 months. With how well the higher volume stuff has gone, I think a 20lb PR up to 455 will be more or less guaranteed. The jump to 475 is iffy but whatās the point of a goal if it isnāt challenging?
Sounds like a great set of random ideas organised into an orderly timeline. Wait a minute isnāt that a program !! Iāll be following along to see you smash this. Good luck mate
335 felt kinda heavy but had a few reps that felt really good. Not too worried, technique will come as I relearn to squeeze my back and brace harder. Expecting some bloody noses in the future
Tuesday (lower)
Low bar squat 2x5x135 5x185 5x225 5x275 5x315 5x5x335
Deadlift 5x135 5x225 2x5x275 2x4x315
Lying hamstring curl 10x25 max reps 30s (45lbs)x14,10,9 (25lbs)x17,17
Calf press 10x180 (myo rep 270lbs)x18,10,9,8,6,5,5,5
Thursday (Upper)
Incline dbell press 10x40 10x60 10x75 3x8x90
Incline dbell reverse fly 6x15x20
Incline dbell Y 6x15x5
Farmers walk (50ft) 100ftx105 2x155 2x205 3x100ftx205
Pull ups 14,12,9
Neutral grip swiss bar overhead press 10x85 105x14,4,3,3,3
Band tri press and curl 3x30
Final set of squats today, starting to feel smooth and the vid shows decent speed compared to how I thought they felt. Might start bumping up sets till I get a smooth 8ish sets then bump the weight.
Strength training w/ high volume far from failure is my jam, guess Iāll just never be big.
Tried weighed pull ups for the first time in a while, felt some medial elbow pain thatās been bugging me on squats lately. Also some brachialis and deep shoulder discomfort following the final set. If this happens next week after doing them Iāll cut them out.
Saturday (Lower)
Low bar squat 2x5x135 2x5x185 5x225 5x275 5x315 5x5x335
Hip thrust 10x225 myo rep 315x28,12,8,7,5
Calf press 10x180 10x270 (myo rep 360)x17,9,6,6,5,5,5
Core x3mins
Kneeling ab roll 12,8,5
Sunday (Upper)
Bench press 2x5x135 5x155 5x185 5x205 3x9x225
Seated cable row 4x15x115
Neutral grip pull up 8, 45lbsx6,6,6,6
Dip 10 45lbsx15,15,15,15
Facepull 4x25x100
Ez bar curl barx10 +50lbsx12 barx25
Tuesday (lower)
Low bar squat 2x5x135 5x185 5x225 5x275 5x315 5x5x335
Thursday (Upper)
Incline dbell press 10x40 10x60 10x75 3x8x90
Incline dbell reverse fly 6x15x20
Incline dbell Y 6x15x5
Farmers walk (50ft) 100ftx105 2x155 1x205 2x100ftx205 110ftx205
Neutral grip swiss bar overhead press 10x85 105x14x5x3x3x3
Band tri press and curl 3x30
Friday
Low bar squat 2x5x135 5x185 2x5x225 5x275 5x315 5x5x335
Saturday (Lower)
Low bar squat 2x5x135 5x185 5x225 3x275 3x315 1x335 5x1x365
Hip thrust 15x225 myo rep 315x20,10,8,5,5,5
Leg extension 85lbs 3x20
Seated hamstring curl 55lbs 3x30
Why did I squat 3 of the last 4 days?
Itās a mystery!
Sunday (Upper)
Bench press 2x5x135 2x5x155 5x185 5x205 5x225 3x5x245
Plank 1min x6
Seated cable row 15x115 3x20x115
Facepull 3x25x100
Cable reverse fly 3x10x15
Dbell pullover 3x15x40
Ez bar curl barx10 +20lbsx25 barx25
Monday
Low bar squat 2x5x135 5x185 5x225 5x275 5x315 6x5x335
Core x3 mins
Kneeling ab roll x25
50ft farmer PR outta the blue. Felt pretty stable compared to how shaky I usually am at heavier weights. Also good hammy DOMS going straight from deads into hamstring curls, got the idea from some Dave Tate and John Meadows vids where they do really long sets with different exercises back to back. Think next week Iāll go deads, GHR, then hamstring curl.
Tuesday (lower)
Deficit stiff leg deadlift 2x10x135 10x185 10x225 16x225
Lying hamstring curl 30s rest 25lbsx25,17,13,10
Calf press 10x180 (myo rep 270lbs)x16,8,7,6,5,5,5
Thursday (Upper)
Farmers walk (50ft) 2x100ftx105 2x155 1x205 1x225 1x245 1x265
Log clean and press 3x5x95 2x3x145 1x185
Neutral grip swiss bar overhead press 10x85 105x16,6,4,3,3
Incline reverse fly 3x15x20
Incline Y 3x15x5
Incline T (pronated/supinated) 3x15x5
Band tri press and curl 3x30
Weird elbow pain/giving out thing is back with overhead presses, lame.
Saturday (Lower)
Low bar squat 2x5x135 2x5x185 5x225 5x275 5x315 2x5x335 3x5x345
Hip thrust 2x10x225 myo rep 315x25,14,10,8,5,5,5
Leg extension 85lbs 3x20
Seated hamstring curl 60lbs 3x30
Calf press 10x180 10x270(myo rep 360)x16,10,7,7,6,5,5,5
Sunday (Upper)
Push press 2x5x95 3x5x135 5x155 2x185
Log 2x5x95 3x165 1x185
Seated cable row 115lbsx20,14,12,10
Facepull 4x25x100
Cable reverse fly 4x15x15
Dbell pullover 15x40 3x15x45
Ez bar curl barx10 +20lbsx25 barx25
What is your weird elbow giving out thing all about ???
Happened last year with benching and log work. I get some pain similar to tennis elbow but it only occurs with heavy pressing. Last year I would lose all power at the very bottom of the bench press, weight would just suddenly drop when I got to the eccentric. Only time Iāve heard of that was Dave Tate mentioning it briefly and calling it bicep tendonitis.
It might be due to wrist flexibility or extensor strength though as Iāve been doing heavy carries lately. Iāve kept my pressing volume fairly low but when I hit a certain weight it just seems to flair up, might scroll back in my log to see what else I was doing when it happened before.
Why legs 3 days in a row? Another mystery without an answer
Monday (quads)
Low bar squat 2x5x135 2x5x185 5x225 5x275 3x315 1x335 7x1x365
Bike 5x30/30
Tuesday (hams)
Dbell deads 8x40 8x50 8x60
Deadlift 5x135 2x5x225 2x3x275 3x315
GHR 3x15
Lying hamstring curl 30s rest 25lbsx25,15,13,11
Calf press 10x180 (myo rep 270lbs)x20,9,8,6,5,5,5
Wednesday
Low bar squat 5x135 5x185 5x225 3x275 3x315 1x335 1x365 3x1x385
Not legs!
Thursday (Upper)
Farmers walk (50ft) 4x105 2x155 2x195 2x245
Yoke front carry (50ft) 4x275
Incline reverse fly 4x15x20
Incline Y 4x15x5
Incline T (pronated/supinated) 4x15x5
Neutral grip swiss bar overhead press 10x85 105x17,6,4,4,3
Band tri press and curl 3x30
Squats are coming along, minor but consistent left SI pain. Maybe frequent heavy squats in new shoes is a bit much
Saturday (Lower)
Low bar squat 2x5x135 5x185 5x225 5x275 5x315 5x335 4x5x345
Hip thrust 10x225 myo rep 315x25,14,11,8,5,5,5
Leg extension 85lbs 3x20
Seated hamstring curl 60lbs 3x30
Bike 5x30/30
Sunday (Upper)
Push press 2x5x95 2x5x135 5x155 2x3x185
Wrist rope thing (extension) 5x1x10lbs
Seated cable row 115lbsx20,16,13,12
Facepull 4x25x100
Cable reverse fly 4x15x15
Dbell pullover 3x15x45
Ez bar curl barx10 +20lbsx30 barx25 band curlx20
Relearning how to squat heavy, turns out I just need to get angry and grunt a little before I set up. Rolled out my forearms thursday between sets of farmers and had some crazy doms friday morning, going to fix this elbow thing soon enough.
Monday
Low bar squat 2x5x135 5x185 5x225 5x275 5x315 3x335 4x3x365
Thursday (Upper)
Farmers walk (50ft) 2x105 2x155 2x195 4x225
Incline reverse fly 4x15x20
Incline Y 4x15x5
Incline T (pronated/supinated) 4x15x5
Neutral grip swiss bar overhead press 10x85 105x15,6,5,4
Band tri press and curl 3x30