A. Oly squats
2x60
2x100
2x140
2x160
1x185 added belt
1x200
1x210 (100%) didn’t feel too promising but I wanted a solid PR so…
1x215kg / 474lbs 5kg PR Nice but fucking tough as nails
B. Front squats (no belt)
3xbar
3x60
1x80
2x100
2x102.5
2x105
2x107.5
2x110
2x112.5kg / 248lbs Vol PR while the numbers are still shit, I’m very happy with that because FSing is starting to feel useful - my upper back mobility seems to have improved a lot
1x130kg with belt - easy but didn’t want to risk tweaking my left biceps again
C. Bench press
2x100
2x120
1x140
1x150kg (92%) easy enough
1x160kg / 353lbs (98%) very tough but happy with it because none of the weights felt light in my hands which is typically a bad sign
D. Seated DB shoulder press
10x25
10x32.5
8x37.5
6x40kg / 88lbs
E. Delt destroyer tri-set
10x25 +10x15 +10x15
10x25 +10x12.5 +10x12.5 PR
F. Low incline DB press
12x32.5
10x42.5
8x45kg / 99lbs weight felt easy but I was gassed at this point.
A. Oly squats
3x60
3x100
3x140
1x160
1x180 added belt
1x190
1x205kg / 452lbs (95%) planned to go for a double as all prior sets felt pretty good but it wasn’t there
B. Pin / Anderson squats (bar on neck; no belt)
3x100
3x105
3x110
3x120
3x140kg / 309lbs first time doing these - felt it in my abs - felt useful
C. Clean / olympic rack pulls (@knee level, no belt, wl shoes)
3x100
3x140
3x180
3x230
3x260kg / 573lbs PR tough but felt good
D. Bench press
5x100
5x110
5x115
1x120paused
1x130p
1x140p
1x150kg / 330lbs (92%) all sets from the 120 onwards felt GREAT despite being very sore - slight setup tweak made all the difference
E. Low incline DB press
10x25
10x30
10x35
10x37.5
10x40kg / 88lbs
[quote]chobbs wrote:
Your setup is obviously working, but why no rest days during the week?[/quote]
Training 5x/week is a new experiment. This is only the second week I’m doing it. Before it was always 4x/week (Mon,Tues,Thu,Fri).
Why? Because I firmly believe that for strength high frequency is KING given some basic conditions are met. It seems to work for now but it is pretty demanding. Not sure how long I will or can keep it up.
B. Oly squats
2x100
1x140p
1x160
1x180 added belt
1x190kg / 419lbs (88%) not difficult but body felt achy
C. Squats
2x140
2x160
2x180
2x200kg / 440lbs (87%) easy - just some form work
D. Sumo deadlift
2x60
2x140
2x140
2x140 just some form stuff
E. Deadlift
2x140
2x160
3x200kg / 440lbs (75%) just some form try-outs
F. Delt triad
2 tri-sets with 7.5kg DB
G. Standing cable flys
12x30
12x35
12x40 2rep PR
Duration
1:30
Rating
Good
my body feels completely destroyed as it should be by the end of the training week; means I can super-compensate over the weekend to get some nice PRs on Monday and Tuesday.
A. Oly squats
2x100
2x140
2x10
1x180 added belt
1x195
1x205 arrrggghhh - felt like crap - wanted to give up but decided to back down and see what happens - more often than not something can be saved
2x160
2x170
2x180 ahhh much better - didn’t keep the chest up enough earlier
1x200
1x210 (98%) solid but not easy
1x220kg / 485lbs 5kg PR FUUUUCCKK YEAH - really wasn’t sure I would get that one beforehand
B. Low incl. DB press
10x30
10x35
10x40
10x42.5
10x45kg / 99lbs
A. Oly squats
2x100
2x140
1x160p added belt
1x180
1x190
1x200
1x205
2x210kg / 463lbs (95%) 5kg PR Fuck yeah - these felt super strong & awesome - maybe I should forget about low-bar squatting all together
B. Front squats (no belt)
2x60
2x80
2x102.5
2x107.5
2x112.5 it was a mistake to do FS today since it fucked up my left elbow - grrr
C. Bench press
2x100
2x120kg piss easy but left elbow hurt too much
D. Low incline DB press
25x17.5 a lot less pain in my elbows - not great but doable
12x22.5
12x27.5
10x32.5
10x37.5
10x40
10x45kg / 99lbs
12x35
E. High incline DB press
10x27.5
10x32.5
9x35
F. WG face pulls
10x30
10x40
10x50
10x60
10x70kg / 154lbs
G. Clean / olympic rack pulls (@knee level, no belt)
2x100
2x150
2x200
2x240
1x270kg / 595lbs PR very hard
A. Oly squats
2x100
2x140
1x160 added belt
1x180
1x190
1x200kg solid but achy - wanted to call it a day but decided to drop weight and work up again - glad I did it
2x60 no belt and paused at just above parallel - read the Chinese like to do that
2x80
2x100 fuck that - let’s go heavy again
2x140
1x160 added belt again
1x180
1x190
1x200
1x210kg / 463lbs (95%) very cool - second round felt soooo much better - when I’m not 100% recovered like today I tend to drop my chest a bit, making things way harder than need to - lesson learned I hope
2x140p - paused in the hole this time
2x160p
2x170p PR I think - all felt awesome!
B. WG Floor press
10x60
10x80
10x100
6x120
6x125kg skipit - left elbow complained
C. Low incl. DB press
10x25
10x30
10x35
10x37.5
10x40
10x42.5
10x45kg / 99lbs
*I like this exercise - elbow doesn’t complained and it feels very natural
D1. High incl. DB press (slightly less than 90 dregress)
10x27.5
10x32.5
8x37.5kg / 83lbs PR
5x40kg / 88lbs PR
D2. WG Lat PD (to the head+paused)
12x45
12x55
12x65
12x75
12x85kg
A. Oly squats
2x100
2x140
1x170 added belt
1x190
1x205
1x212.5kg / 468lbs (97%) solid - I’m actually getting at this shit
B. Oly squats against bands (minibands double looped per side)
2x100
2x120
2x140
2x150kg / 331lbs (68%) felt good - should do these more often - walking them out is bitch though
C. Lat PD
8x55
8x70
8x90
8x90
8x90kg
D. Lying leg curls
5x30
5x40
5x50
5x55
5x60 PR
E. RDL (full rom)
8x60
8x80
8x100kg skipit - didn’t feel good
A. Oly squats
2x100
2x140
2x160
2x175 added belt
1x185
1x195
1x200
1x210
1x217.5 kg / 479lbs (99%)
1x225kg / 496lbs (102%) 5kg PR - Fuck yeah. Had to work for this though - got all psycho and stuff.
1x185 haha - skipit - wanted to follow BrozKnows’s set&rep scheme but I was completely crushed after the new PR - I’m weak minded.
B. RDL (full-rom, no belt, no lock-out, wl shoes)
10x60
10x80
10x100
10x120
10x140
8x160kg / 353lbs
C. Shrug machine (double paused - at top and bottom)
5x90
5x130
10x150
10x190
10x230kg / 507lbs - 10kg PR
D. Low incl. DB press
10x30
10x35
5x40
12x45kg / 99lbs 2 rep PR
E. High incl. DB press
10x30
10x32.5
10x35kg
F. Delt destroyer
2 tri-sets
G. Standing DB lateral partials
3x20x17.5kg vol PR
A. Oly squats
2x100
2x140
2x160
2x180 added belt
1x190
1x202.5
1x210kg / 463lbs (93%)
3x170
3x175
3x180
B. RDL (no belt, full-rom, no lockout)
15x20
15x40
15x60
15x100kg / 220lbs PR
C. Bench press
2x80
5x100
2x110
2x120
2x130
1x140kg / 309lbs (86%) left elbow hurt; also not happy with my setup - feels inconsistent despite trying to replicate it every time
3x110
3x115
3x120 tried different setup - more extreme “bridge” setup
3x130
2x140 (86%) not bad; I like the new setup
3x110 wider grip
3x120 close grip
3x130 normal grip
1x130 wide grip
new setup feels promising - perhaps stronger than my previous but certainly more consistent - have to see if it works out; also what grip to use
So outside of that nagging elbow, how have your joints been holding up to this frequency? And how’s the body composition been going? I read about your attempt in the “Daily Squat” article the other week, and I’ve been wondering how you’re holding up with it.