[quote]browndisaster wrote:
shiiit didn’t know you had a log, or that you lifted
Do you lift multiple times a day sometimes?[/quote]
Yeah, not just making fun of PX.
Nope. What makes you think that? Just training 4-5x/week.
ah ok got confused skimming the 3-4 sessions on December 10th, must be a typo.
It is funny that huge guys in the gym don’t get concerned by typos…I know I would’nt have gotten huge if I had.
This is a POWERBUILDING log.
Fri 21.12.12
A. Oly squats
2x100
2x140
2x160
2x180 (80%) added belt
1x192.5kg
1x202.5kg (90%) strength is slowly coming back
B. Front squats
5x20
3x60
2x80
2x90
2x100kg god I hate front squats
C. Super close stance oly squat
5x80
5x100
5x120
5x140kg
D1. Rope tri PD
20x30
15x35
10x40
8x45
5x50
D2. Tri PD
20x30
15x35
10x40
8x45
5x50
E1. Pin wheels
10x15
10x17.5
10x20
E2. DB curls
10x15
10x12.5
10x10
F1. Tri pull-overs
8x15
8x17.5
8x20
F2. 1-arm overhead DB ext.
8x10
8x10
8x10
G1. Reverse EZ curls
20x20
20x25
20x25
G2. EZ curls
20x20
20x25
20x25
Duration
1:30
Rating
Very good
Fri 21.12.12
A. Bench press
2x80
2x100
2x120
2x130
1x135
1x140kg
6x100
5x110
2x115
B. Seated DB shoulder press
5x30
5x35
13x37.5kg / 83 lbs 5rep PR
C. Oly squats
2x100
2x140
2x160
2x180 (80%) added belt
1x192.5kg
1x202.5kg / 446 lbs (90%)
D. Front squats
5x20
3x60
2x80
2x90
2x100kg
1x110kg Did I already say that I hate front squats
E. Front-to-back BB MP
10x30
10x40
10x50 5kg PR
F1. Bent-over DB swings
20x17.5
20x20
20x25 2.5kg PR
F2. DB swings
20x17.5
20x20
Duration
1:30
Rating
Very good
Fri 28.12.12
A. Bench press
15x60
10x80
6x100
6x110
B. Oly squat
5x60
5x100
5x140
3x160
2x180 added belt
1x192.5
1x202.5kg
C. Neck squat
3x100
3x120
2x140
2x150
2x160
2x170
2x180
3x140
3x160
D. Deadlift
1x100
1x140
1x180
1x220
1x240kg
E. Squat (flat shoes; form tryouts)
4x2x100
4x2x140
1x160
1x190kg this one felt AWESOME; maybe it’s time to move back to flat shoes
5x140
Duration
2:00
Rating
Very good
Fri 28.12.12
A. Squats
5x60
2x140
2x160
2x180
1x192.5
1x202.5kg clusterfuck - belt was way too tight - bent me over & turned into a deathgrinder - popped some blood vessels in my face
B. Seated shoulder DB press (3s negatives)
10x25
10x27.5
8x30kg
C. Front-to-back BB MP
10x32.5
10x42.5
10x52.5 PR
D. Bent-over DB swings
20x20
20x22.5
20x25kg PR damn my rear delts were already sore as hell; the pulls from yesterday?!
E. Lateral swings
20x20 +8x10 full rom
F. Ultra-wide BB MP
10x25
10x35
10x45 PR
Duration
0:50 got there too late and had to rush it
Rating
Good
Sun 30.12.12
A. Low incl. Smith BP (pec focus)
10x30
10x40
10x50
10x60
10x70
10x70
10x70 vol PR
B. Cable flys
10x20
10x25
10x30
10x30
10x25
10x20 vol PR
C. Low incl. DB press
10x20
10x25
10x30
10x35
10x40kg
D1. Rope Tri PD
15x30
12x35
12x40
10x45
6x50
D2. Tri PD
15x30
12x35
12x40
10x45
6x50
E1. Cross-body DB curls
10x15
10x17.5
10x20
10x15
E2. 2-arm DB curls
10x10
10x10
10x10
10x10
Duration
0:45
Rating
Very Good - I actually enjoyed this BBing session
Thu 03.01.13
A. Bench press
3x60
3x80
3x100
3x100
B. Oly squat
5x60
5x100
2x140
2x140
2x160
2x160
2x180 added belt
2x180
1x192.5
1x192.5
1x192.5kg
C. Squat (new form try out)
2x100
2x140
1x160
1x180
1x190
1x200kg interesting - these didn’t feel bad at all.
D. Kroc rows
8x25
12x32.5
12x37.5
12x40
Duration
1:00
Rating
Good - had to rush again because gym closed earlier than usual
Fri 04.01.13
A. Squats
2x100
2x140
2x160
2x180
1x192.5 added belt
1x202.5
1x210kg felt okish
2x160
2x180
2x190
8x60
5x100
3x140
3x160
3x180 EUREKA!!! Biggest form breakthrough ever. Actually, pretty embarrassing, but fuck it. I predict squat PRs!!!
2x190
Duration
1:00 got there too late again.
Rating
Very good
Sat 05.01.13
A. Squats
5x100
3x140
3x160
2x180 added belt
2x192.5
2x202.5 nice
1x210kg solid
2x160
2x180
- LOVE my new squat form! While I was slightly stronger at some point, squats NEVER felt better.
B. Oly squats
2x60
2x100
2x140
2x160 added belt
2x160
2x170
5x100 dropped belt; short rests + some paused reps
5x100
5x100
5x120
C. Front squats
5x60
2x70
2x100
1x120
2x100
1x120
Duration
1:45
Rating
Very good
Sun 06.01.13
A. Incl. press on Smith machine (pec focus)
10x60
10x70
10x70
10x70
10x70
10x70kg vol PR
B. Squats
3x100
3x140
2x160
1x180 added belt
1x190
1x200kg solid but lower body extremely sore from squatting the previous two days
C1. Oly squats (no belt)
5x100
5x120
5x120
5x120
5x120
5x120kg
C2. Shrug machine
12x100
12x150
12x190
12x190kg
D. Cable flys
10x20
10x25
10x30
10x25
10x20
Duration
1:30
Rating
Very good
Mon 07.01.13
A. Shoulder press on Smith machine
10x20
10x30
10x45
10x45
B. Oly squats
5x60
5x100
2x140
2x160 added belt
1x180
1x190kg nice, despite having a minor strain in my lower back
C. Squats
5x100
2x140
2x180
2x140
2x160
1x180
1x190
1x200kg
D. Front-to-back standing MP
10x20
10x35
10x45
10x55 5kg PR
E. Shoulder destroyer
2 trisets with 25kg plate and 12.5kg DBs
F. Lat PD
12x60 underhand
12x70
10x70 switch to overhand
10x80
6x90kg
G1. Rope Tri PD
20x30
15x35
15x40
12x45
10x50 vol PR
G2. Tri PD
20x30
15x35
15x40
12x45
10x50 vol PR
H. Bent-over DB swings
20x22.5
20x25
20x27.5kg PR
I1. DB laterals
15x5
15x5
I2. 1-arm standing DB SH press
12x15
12x17.5
8x25
8x20
J. Incl. Smith Machine JM
8x20
8x40
8x50
8x55
8x55
8x55
8x55
8x55
Duration
2:00
Rating
Very good
Mon 07.01.13
A. Squats
5x100
2x140
2x160
1x180 added belt
1x192.5
1x202.5
1x210
1x220kg / 485lbs (96%) looked and felt strong! Very happy!
B. Smith rows (4 different grips in one set with 8 reps each)
32x20
32x30
32x30
32x30
32x30
C1. Oly squats
2x60
2x100
2x140
2x160 added belt
2x170
1x180kg argh felt like a ton
C2. Low incl. smith bench (wide grip, constant tension)
20x40
20x60
20x60
20x60
20x60
D. Lat PD (close grip)
12x55
12x65
12x75
E. Lat PD (close grip; to nose height)
5x75
5x85
5x90
Duration
1:45
Rating
Very good
Some of my squats from the other day.
Thu 10.01.13
A. Squats
3x100 paused
3x140 paused
1x160 paused
1x180 paused
1x190 added belt
1x200
1x210kg
2x190
2x195
2x200kg
- great squatting; felt better than yesterday but not as strong.
B. RDL
10x60
10x80
10x100 skipit; didn’t feel it
C. Seated Smith Shoulder Press (wide grip)
8x20
8x30
8x40
8x60
8x60
8x60
8x40 close grip
8x40 "
D. Smith high pulls (snatch grip)
3x40
3x60
3x70
3x70
3x70
3x70
3x70
3x70
3x70
3x70kg
Duration
1:30
Rating
Very good
Fri 11.01.13
A1. Squats
3x100
2x140
2x160
2x180 added belt
2x190kg easy but left elbow pain
A2. Smith high pulls
3x40
3x60
3x70
3x70kg forearms wrecked
B. Rack pulls @knee
3x100
15x140
8x180
2x230
2x260
2x280
2x300kg / 661lbs didn’t feel too good.
B. Sumo rack pulls @below knee
8x140
8x180
3x200
2x230
1x250kg
C1. Rope PD
6 sets
C2. Rope face pulls
6 sets
D. Oly squats
5x60
5x100
5x130
Duration
1:30
Rating
Good
Mon 14.01.13
A1. Squats
5x60
3x100
2x140
2x160
2x180
1x192.5 added belt
1x202.5
1x212.5
1x222.5kg / 490lbs not bad at all for not having a strong day.
A2. Smith high pulls
3x20
3x40
3x60
3x70
3x75
3x75
3x75
B. Sumo rack pulls @just below knee
8x100
5x140
5x180
3x220 added belt
1x240
1x260kg 10kg PR
1x270kg 20kg PR
1x280kg / 617lbs 30kg PR
0x290kg
C. Deadlift (conv.)
2x140
2x180
2x230kg
D. Oly squats
3x60
3x100
2x140 added belt
2x160
1x180kg
Duration
1:45
Rating
Very good
Tue 15.01.13
A. Squats
2x60
2x100
2x140
2x160 paused
1x180 paused
1x192.5 added belt
1x205
1x215kg felt very easy but left forearm complained too much to go heavier
B. Deadlift (conv; form work)
3x100
3x140
2x180
2x200
10x1x200
*they all felt terrible. This shit pissed me off big time.
C. Smith seated shoulder press
8x20
8x30
8x40
8x50
8x60
8x70
8x70kg PR
D. Front-to-back standing MP
4x20
10x37.5
10x47.5
10x57.5 PR
E. Shoulder destroyer
2 trisets
F. Standing DB laterals (super strict)
8 sets
Duration
1:40
Rating
Very good
Started looking at this log a week ago or so–interesting programming.
The squatting frequency is interesting, and I’m wondering how long you’ve actually been following it and how it’s improved (or not?) your physique. Have you ever run a body part split? What made you opt for this instead?
[quote]The3Commandments wrote:
Started looking at this log a week ago or so–interesting programming.
The squatting frequency is interesting, and I’m wondering how long you’ve actually been following it and how it’s improved (or not?) your physique. Have you ever run a body part split? What made you opt for this instead?[/quote]
I like high-frequency squatting and have done variations of it for a year or so. I do it for strength, not building my legs. Imo high frequency training is king for strength.
I consciously made the decision some long time ago that I don’t actively try to get bigger legs until my upper body catches up. I have come a long way, but I’m not there yet.
While my legs+erectors have gotten bigger in the meantime, I don’t think high frequency squatting like I do it (high intensity+low reps) is optimal for building legs.
I have done a DC-inspired body split when I started working with Shelby for some time, but quickly did my own thing. Actually, I’m currently trying to do a basic body split AFTER the squatting each session. However, it might be hard to see that, since I deviated a bit from the template the last 2 weeks or so.
So what I try to do now per session is the following:
A. Strength work [squat and/or bench and/or deadlift]
B. BBing split work [delts or back or chest+arms]