A. Oly squats
2x100
2x140
2x160
2x180 added belt
1x192.5
1x202.5kg / 446lbs (90%) solid but didn’t feel like going heavier
B. Oly squats against bands (mini double looped per side)
2x120
2x140
2x150
2x160kg / 353lbs 10kg PR Good stuff
C. Bench press
5x100
5x110
2x120
2x120
2x120
2x120
Duration
1:20
Rating
Good
[quote]Northcott wrote:
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.[/quote]
Joints feel great. My knees and lower back never felt better. I don’t know about the effects of the frequent squatting on body composition to be honest. There must be some positive effects but it is not like you blow up all of a sudden.
Anyway, I would recommend it to everyone who has their form down. It is a great feeling to be able to squat to 90%+ every day no matter how you feel.
The next step for me is to be able to get more work sets in after the “daily max” ala John Broz. Not sure if can achieve that 5x/week though.
1x160p - paused
1x170p
2x180p 10kg PR solid but 2nd rep was tough as nails
B. RDL (no belt, full rom)
5x60
5x100
5x140
5x160
8x180kg PR
Duration
2:00
Rating
Great
A. Oly squats
2x100
2x140
2x160
2x180 added belt
1x192.5
1x202.5kg / 446lbs (90%) lower body smashed from yesterday
B. Squats
2x180
1x200
C. Deadlifts
1x100
1x140
1x180
1x220kg just checking if the new form still works - feels very promising
D. RDL against bands (2 looped minibands)
8x60
8x60
8x60
8x60
E. Low incline DB press
10x27.5
10x32.5
10x37.5
10x42.5kg
F. Delt destroyer
2 trisets
G. Standing cable flys
10x25 +10x30 +10x35 +8x30
Duration
1:30
Rating
Good
A. Oly squats
2x100
2x140
2x160
2x180 added belt
1x192.5
1x202.5 (90%)
1x210 (93%)
1x217.5 (97%)
1x222.5kg / 490lbs (99%) Solid but decided to not go for a new PR because I would have needed a major psych-up
B. Squats
2x180
1x190p
1x200
1x210
1x220kg / 485lbs (96%) Strong but speed wasn’t that good
2x160
2x180
2x190
2x200kg
C. RDL (full-rom, no belt, wl shoes)
5x80
5x100
5x140
5x160
5x3x180kg / 397lbs vol PR
D. RDL against bands (2 double looped minibands)
6x60
6x80
6x100
6x120kg PR
1x60
1x100
1x120
1x130p
1x140p Major setup breakthrough! Can’t wait to bench when I’m rested.
Duration
2:00
Rating
Very good
A. Oly squats
2x100
2x140
2x160
2x180 added belt
1x192.5
1x202.5kg / 446lbs (90%) absolute limit today - lower and middle back utterly destroyed from yesterday
B. Bench press
2x100
2x120
2x130
2x130
2x130
2x130
2x130kg new setup was great but had little strength
C. Shrug machine (double paused - top and bottom)
5x100
5x150
3x190
10x230
10x250
10x270kg / 595lbs PR
D. Seated DB clean and press
5x15
5x20
5x25kg PR I think
8x20 PR I think
E. Standing DB lateral swings
20x17.5
20x20
20x22.5 PR
E. Standing bent-over DB lateral swings
20x7.5
20x10
20x12.5
20x15 PR
F. Standing EZ culrs
8x30
8x40
8x40
8x40kg
Duration
1:45
Rating
Good
A. Oly squats
2x100
2x140
2x160
2x180 added belt
1x192.5
1x202.5kg / 446lbs (90%) - tough again - a bit better than yesterday but not much
3x100 dropped belt
3x100
2x120
2x140
1x150
Duration
1:45
Rating
Very good
A. Oly squats
2x100
2x140
2x160
2x180 (80%) added belt
1x192.5
1x202.5 (90%)
1x210kg / 463lbs (93%) solid but not easy - finally felt a lot better
B. Neck squats (no belt, all reps paused)
2x120
2x140
2x140
2x145
2x145 vol PR I guess
1x120
1x130
1x135 tried with belt on for the first time
1x140 feels actually pretty good
1x145kg / 320lbs (89%) very solid
Duration
2:00
Rating
Very good
A. Oly squats
2x100
2x140
2x160
2x180 added belt
1x192.5
1x202.5kg (90%)
B. Neck squats
2x120
2x140
2x160 added belt
2x170
1x180
1x185kg 5kg PR
1x190kg / 419lbs 10kg PR
C. Bench press
2x110
2x120
2x135
1x140
1x145kg / 320lbs (89%) solid but my front delts + biceps + forearms were - love the belt
D. Delt destroyer
2 tri-sets
E. Standing DB lateral partials
3x20x15kg
F. Bent-over DB partials
3x20x10kg
G1. Tri PD
4 sets
G2. Rope Tri PD
4 sets
Duration
1:45
Rating
Very good
1x180
1x190
2x1x200 much better - fuck I always tend to forget to keep my chest up enough - such a minor setup thing costs me some many kilos
1x205kg form spot on but gassed at this point - hate that
B. Squats
2x160
2x180
2x200
C. Neck squats
2x100
2x120
2x140
2x150 added belt
2x155 (80%)
1x160
1x167.5
1x172.5 (90%)
1x180
1x185kg / 408lbs (97%)
15x230
15x250
15x270kg / 595lbs very good vol PR - very tough though
Duration
2:00
Rating
Very good
Flu got me - was feeling like shit from Tues to Sun. Today I felt for the first time a bit better. I tried to keep the food intake up but I lost 2kg of bw.
A. Oly squats
2x100
2x140
2x160
2x180 (80%) added belt
1x192.5kg
B. Neck squats
2x100
2x120
2x140
2x150 added belt
2x155 (80%)
1x160
1x167.5
1x172.5kg (90%)
C. Bench press
2x80
2x100
2x120
2x130 (80%)
1x135kg was piss easy but lower back was feeling a bit funky - no desire to push it today
D. Delt destroyer
2 trisets
Duration
1:40
Rating
Good - much better than I expected.
Posting this late because I felt like utter death during and after this session - not sure what it was but it was a VERY dark place (the doc couldn’t find anything)…finally feeling better and I should resume to train more or less normally by tomorrow or Monday.
In total I lost about 5kg of bw and a couple of inches around my waist.
A. Oly squats
2x100
2x140
2x160
2x180 (80%) added belt
1x192.5kg
1x202.5kg (90%) grinder.
B. Neck squats
2x100
2x120
2x140
2x150 skipit; feeling like shit
Duration
1:15
Rating
Crap
How do you do neck squats?
2x140
2x160
2x180
B. Bench press
2x80
2x100
2x120
2x130 (80%)
1x135kg felt weak so stopped here
C. High incl. DB press
5x25
8x32.5
8x35kg arg was running on empty here - didn’t eat too many carbs today.
D. Shoulder destroyer
1 triset
E. Front-to-behind BB MP
10x20
10x30
10x40
F. DB lateral swings
20x17.5
G. Bent-over DB swings
20x12.5
Duration
1:30
Rating
Okish
[quote]DSSG wrote:
How do you do neck squats?[/quote]
Just putting the BB on my neck. I’m kind of weird with the bar placements due to my bad/odd posture.
A. Oly squats
2x100
2x140
2x160
2x180 (80%) added belt
1x192.5kg solid but lower back sore + quads were cramping for some reason
B. Deadlift
1x100
1x140
1x180
1x200
1x220kg easy but lower back too sore to push it today
C. BB rows (strict, overhand)
10x60
10x70
10x80
10x90
D. Pull-ups
5xb
5xb
5xb
E. Shrug machine
10x90
10x130
10x170
F. Lat PD (overhand)
8x60
8x70
8x80
8x85
8x90kg
Duration
1:00
Rating
Ok
A. Oly squats
2x100
2x140
2x160
2x180 (80%) added belt
1x192.5kg near max today;zero power today
B. Bench press
2x80
2x100
2x120
2x130 (80%)
1x135
1x140kg not too bad actually
C. High incl. DB press
3x25
8x30
12x35kg 4 rep PR good
8x40kg 3 rep PR nice!
D. Shoulder destroyer
2 triset
E. Front-to-back BB MP
10x25
10x35
10x45 5kg PR
F. Standing DB lateral swings
20x17.5
20x22.5kg
G. Bent-over DB swings
20x12.5
20x17.5
20x20kg PR
Duration
1:30
Rating
Good
A. Oly squats
2x100
2x140
2x160
2x180 (80%) added belt; felt very blah; for some strange reason I get cramp-like feeling in quads since I got back from the flu; weird
5x60
2x100
2x140
3x160 just some form work
C. BB rows (strict, overhand, parallel to floor)
10x65
10x75
10x85
10x95 5kg PR
D. Pull-ups
6xb
6xb
6xb
E. Super close stance oly squats
8xbar
2x60
2x80
2x100
2x120
2x140
1x150 added belt
1x160
1x170
1x180 PR felt actually pretty nice
F1. Lat PD (overhand)
8x65
8x75
8x85
Duration
1:45
Rating
Good
2x140
2x160
2x170
2x180 these down sets felt a lot better/stronger
B. WG floor press
5x80
5x100
5x120
5x130
5x140kg all felt heavy
C. Incl. smith press (no lock-out; focus on pecs)
10x30
10x50
10x60
10x70
10x80
D. Low incl. DB press
6x30
6x35
Duration
1:30
Rating
Good
shiiit didn’t know you had a log, or that you lifted
Do you lift multiple times a day sometimes?