Deadlift top set 340x2 then 275 for 5 sets of 2. Hook grip for warm ups, top set, and some of the back-down sets. BW Pull-ups, Pull downs, abs.
Squat 285 for 3,3, Amrap 6. Then 225x3 for 3 sets. Bulgarian split squats with 95lbs for sets of 3 each leg.
Tricep pushdowns, close grip bench with safety bars set midway down to focus on top part of motion only so as to give my shoulder a break.
Deadlift 325 3,3, Amrap 8. Deload set 275 for 7.
Pull-ups, cable pulls, abs, curls.
Front squat 195 5x8. Lunges with 30lb dumbbells sets of 8.
Deadlift: heavy single with 385. The weight moved very slow but I felt my form stay intact. 4x6 with 295.
Pull-ups. Curls. Cable pull-throughs. Abs.
I have two days to log.
Wednesday: deadlift 350x2, 295x 2,2,2,7. Pull-ups, one-arm pulldowns, curls.
Thursday: finally did some light benching. Worked up with 20lb increments to 205 for a couple sets.
Worked up slowly to a set of 210 on bench. It feels amazing to be benching again. I moved my hands in 2 finger widths.
Squat 300x 3,3,5
Bulgarian split squats sets of 6. Glute Bridges. Tricep pushdown. Abs.
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Yesterday: day 1/30 of squat every day. 225x10 for 3 sets. Later I did a bench and back workout. Bench 215 4x8. Chest band flyes. BW dips. Single-arm lat pulldowns. Barbell does with underhand grip.
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Yesterday day 2/30 of squat everyday. Front squat 5x8 with 185.
Day 3/30 squat everyday: single with 335.
Bench single with 275, 5 doubles with 245. Triceps, biceps, abs.
Day 4/30 squat everyday: Bulgarian split squat 4x10 each leg with 30lb dumbbells.
Day 5/30 squat everyday 225x15 for 2 sets.
Day 6/30 squat everyday 300x2 for 3 sets. Tempo reps with 225 for 6 reps.
Deadlift 315x2 335x2 355x2 375x2
I used hook grip for every set except for the last one.
I missed a squat day yesterday. Back at it today for day 8/30 with 3x5 at 295.
Also bench paused single with 290 and 2x10 with 225.
Next I did accessory work including heavy t-bar rows, pull-ups, weighted dips, band chest flyes, overhead tricep extension, abs.
BW at 186.6
Just checking in to let you know Iām following along. Are you following a specific squat everyday program or doing your own thing?
Hey man! Thanks for following along and thanks for the support!
I am not following a specific program. Does my set/rep scheme sound too weak? I am trying to mix it up and spend some time working on my weak points.
I was just curious where you were getting your loads and reps each day. I think youāre doing fine so far. The best approach is probably the undulating one and thatās what youāre doing. It just mixes heavy, medium, and light work throughout the week.
I tried a 4 day per week program and alternated between 80%, 87%, 95%, and 102% (trying to set a new PR) and after 5 or so weeks I was spent. I just tried to modify the 100 Days of Squat program I saw here. I failed lol!
Well if you completed 5 PRās I would certainly say it was a success.
Bottom line, Iām a pretty crummy squatter so I think that hitting the movement every day is bound to help. I have improved a lot the past year at jamming my knees out but I still need progress in terms of keeping my chest up and keeping my hips from shooting up.
I probably should have gone under 80% to help with recovery. I added 20 or 30 lbs to my squat but it got to the point where I was failing my 90% sets leading up to a new PR attempt. Thatās probably the only time Iāve been close to over training.
Were you back to normal after a deload week or two? Did you retain the gains?
Yesterday was day 9/30 squat everyday and I did front squats. Iām getting more used to the feeling of the weight on my hands/wrists/collar bones/delts lol. I did 205 3x8 then 185 2x10.
Today, day 10/30 I climbed up to a heavy single. 275,295,305,315,325. All singles. I squatted with my feet pointed out at about a 45degree angle. This was surprisingly much more comfortable for my lower back. I felt less of an urge to raise my hips. I think I will stick with this position for the next couple days and evaluate it more.
I also did some benching today with the slingshot. 275,295,315. All singles, all with the slingshot.
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Unfortunately I had one of my āwhy the hell do I need to squat?ā moments and scrapped it for awhile. I switched to front squats to help my power clean
Lifting has a high degree of specificity and the stuff I was doing didnāt maintain my squat at all.
Iām a long ways away from 365 now which is what I built up to in that program.
Yesterday I did 5 sets 8 Bulgarian squats with 35lb dumbbells in each hand.
Today I did box squats with 135. 5x10.
I also did heavy deadlifts. Reverse band (thick green band) sets of 2 with 365, 405, 425, 465, 505 (failed).