Squats and Milk-Journal from the Homeland of Hussars

Training Training Logs
121

Week 1 leg day 2

Sqwaaats
5 x 3 x 120 kg (264 lbs)
2 x 6 x 80 kg (176 lbs) with long pauses
Felt super weird and difficult after that much of a break

Sumo DL - first time in… 7-8 months?
2 x 5 x 100 kg (220 lbs)
2 x 5 x 110 kg (242 lbs)
Each felt like 90% 1RM off the floor. And like 10% 1RM at lockout.

Occluded leg press
3 x 25 x some. That was nice

Abs, lower back

Week 1 push day 2

Close-grip bench press
2 x 6 x 90 kg (198 lbs) brief pause
2 x 3 x 95 kg (209 lbs) 3-4 seconds pause

Paused OHP
4 x 5 x 50 kg (110 lbs) fairly easy

Dumbbell presses, flye, triceps pump x infinity

Slowly back in the game.

122

I like occlusion training a lot, it’s helped me through injuries etc. multiple times and really works. Good to see you’re back to the squats after your time off, the first reps are usually the hardest - you’ll be over 180kg pretty soon I think!

123

Thanks :wink: I wanna keep 2x/week squatting for some time and hammer hard occlusion training. Everything feels so much “warmer” and even soreness and stiffness almost disappeared.

Week 1 pull day 2 - some dynamic effort today to keep it fresh

Block low pull + power clean
3+3 x 70 kg (154 lbs)
5 x 3+3 x 75 kg (165 lbs)

High pull + hang clean
3 x 3 x 60 kg (132 lbs)

Block power clean + one paused squat
Ramp to 3 x 80 kg (176 lbs)

Deficit low pull, shruggin’ hard
3 x 3 x 80 kg (176 lbs)

3 x 10 chin ups

Some db rows & curls

Still cutting extension and still jumping a little forward. So much better than a few months ago even though I did only snatches & high pulls.

124

Week 2 leg day 1

Deadlift
2 x 2 x 140 kg (308 lbs)
4 x 2 x 150 kg (330 lbs) I pretty much “forgot” how to deadlift and my hips tend to shoot up. Felt so weird

Front squat
4 x 6 x 90 kg (198 lbs)

RDL
4 x 6 x 100 kg (220 lbs)
first two - 5 sec eccentric
last two - double-paused eccentric

Blood restriction leg press, some abs & lower back

Today, Week 2 push day 1
Some high density lifting. Had only 45 minutes to get it done

OHP
5 x 3 x 55 kg (121 lbs) EMOTM
6 x 50 kg (110 lbs)

Paused close-grip bench
2 x 6 x 90 kg (198 lbs)
2 x 3 x 95 kg (209 lbs)

Seated DB press
5 x 10 x 17,5 kg dumbbells 1 min rest

Lateral raises, triceps pump x some

125

Week 2 pull day 1

Block low pull + power clean, 8 x 3+3
2 x 3 x 70 kg (154 lbs)
3 x 3 x 75 kg (165 lbs)
3 x 3 x 77,5 kg (171 lbs)

Clean high pull + hang power clean
4 x 4+4 x 60 kg (132 lbs)

Some short sprints, jumps, abs & lower back
Light weights but 80 total pulls so I was pretty tired. No bodybuilding stuff for lats, I’ll make up for it in a few days

Week 2 leg day 2

Sqwaaats - still feel weird and tough
6/4/4/4/3 x 120 kg (264 lbs)
2 x 6 x 90 kg (198 lbs) paused beltless, long pause

Sumo DL
5 x 5 x 110 kg (242 lbs) super light but I was fighting with being upright

Leg press, some damn occlusion bands
3 x 25 x (I don’t even know)

Abs, lower back x (one dirty secret to get 10-pack abs)

126

Week 2 push day 2 - DESTROYING CHEST

Paused close-grip bench press
5 x 5 x 95 kg (209 lbs) long pause, still hard af

Chin up (random, between sets)
3 x 10 bodyweight

OHP
6 x 50 kg (110 lbs)
6 x 3 x 55 kg (121 lbs)

Incline DB presses, pec deck (O RLY?), flye and my new favourite - low to high flye with a plate held like a kettlebell (enormous pump)

  • bonus off day
    Random fun with my bud at crossfit gym
  • some jumps
  • 3 x 10 tire flips (the heaviest one but not really a big weight I believe)
  • some ropes
  • some ring pull ups
  • some cardio
127

Busy weekend, pull day & leg day tweaked into the longest day in the gym ever.
5000 calories with some beers for the win

Deadlift
Ramp to 3 x 155 kg (341 lbs)
then clusters:
6 x 1 x 140 kg (10 sec between reps)
6 x 2 x 125 kg (approx 20 sec between micro-sets)

Romanian deadlift
4 x 8 x 100 kg (220 lbs)

Chin ups
5s with a weighted vest and random kettlebells:
Ramp to 4 x BW+27 kg (60 lbs)
2 back-offs: 5 x +21 kg (46 lbs)

PM
Power clean + front squat (paused or constant tension or double-depth or all 3 at once - depending on the level of excitement)
6 x 3+3 x 80 kg (176 lbs) really high catch

High-bar back squat
3 x 3 x 125 kg (275 lbs)
Paused 3 x 3 x 100 kg (220 lbs) and 7 x 90 kg (198 lbs)

Occluded leg press
4 x 25 x all-of-weights

Abs and back extension stuff x billion

128

Week 3 push day 1

Gonna do only chest & delts on push day. Direct isolation on the following day - “pull day”. Doing more triceps work via double stimulation never hurt nobody and I like to train bis & tris together anyways.

OHP
5/5/5/5/7 x 55 kg (121 lbs)

Close-grip bench press
3 x 4 x 100 kg (220 lbs)
short rest and long pauses on a chest:
6 x 90 kg (198 lbs)
7 x 80 kg (176 lbs)

Seated DB Press
5 x 10 x 20 kg each hand

Lateral raise tri-set (standing (chest-supported), prone (on a bench) and normal reps) x 3 sets
Arm circles 2,5kg x 75 total reps

129

Just a little bit of randomness and no time lately…

Week 3 pull day 1

Block low pull + power clean
4 x 3 x 70 kg (154 lbs)
4 x 3 x 80 kg (176 lbs)

Clean high pull, blocks above the knee
5 x 5 x 85 kg (187 lbs)

Chin up
Ramping 5kg with 8s each set, ramped to 6 x bodyweight +25 kg

Kroc row
Ramp to 25 each hand x 32,5 kg (71 lbs)

Week 3 leg day 2

High-bar
4 x 6 x 125 lbs (275 lbs) still weird as hell

Sumo deadlift
6 x 7 x 115 kg (253 lbs) so much reps but very light weight. Technique jumped from 0/10 to solid “that looks like sumo”/10

Leg press, occluded
4 x 25 x some

Light leg extensions for time
3 sets, 45/45/90 seconds #somuchpain

Abs, lower back

Playing with EDT (escalating density training) for arms and abs+back extensions. I like this approach and enjoy training for time with submax weights. Maybe I’ll give it a shot in the future for other bodyparts.

130

First 3 weeks done. After some acclimation to heavyyyish weights and normal frequency… time to get the S done.

I’ll have 4 easy weeks in terms of stress (chillin’ around with some beer and lying on the ground) so I decided to undertake a high-high-high volume approach (with lower RPEs) for the whole September. Let’s see where it will take me.

Week 3 push 2

Close-grip bench
5 x 5 x 100 kg (220 lbs)

OHP
3 x 4 x 55 kg (121 lbs)
2 x 5 x 50 kg (110 lbs)

Incline DB presses, flye and all that stuff

Week 3 pull (+arms) day 2

Block low pull + power clean
3 x 3 x 80 kg (176 lbs)
2 x 3 x 82,5 kg (182 lbs)
3 x 85 kg (187 lbs)
easy, all reps caught really high

High pull, blocks above the knees
Ramp to 5 x 5 x 87,5 kg (193 lbs)

Some speed pulls

EDT - escalating density training:

15 minutes: 88 chin ups and 88 triceps pushdowns
10 minutes: 74 cable crunches (60 kg) & back extensions (20 kg plate)

131

Soo let’s get started with high volume. 32 days in mind - that’s my no stress 10 hours of sleep time

This gonna be a skimmed version of Greg Nuckols’ and Alex Hormozi’s plan/transformation, google/facebook for more info.
Basically light submaximal deads & bench almost daily + bodypart split

Volume/hypertrophy/work capacity block, day 1/32

Deadlift, uber-crossfit
13 x 2 x 110 kg (242 lbs) done in 2:40

High-bar back squat
10 x 120 kg (264 lbs)
12 x 110 kg (242 lbs)
15 x 100 kg (220 lbs) beltless

Leg press
4 x 25 x some, 1 min rest

Leg extensions & curls, abs x 3-4 x high reps

#2/32
Sumo deadlift
6 x 7 x 120 kg (264 lbs) 1-2 min rest

Paused close-grip bench press
6 x 7 x 85 kg (187 lbs)

OHP
2 x 5 x 55 kg (121 lbs)
3 x 5 x 50 kg (110 lbs)

Seated dumbbell press
3 x 20 x 17,5 kg (39 lbs) each hand

Flye, front/lateral/bent-over raises for 15+ reps

132

Impressive volume. That sounds like an interesting plan, just don’t go full-on bodybuilder on us and start tanning and waxing your legs before squat day lol!

133

[quote]halcj wrote:
Impressive volume. That sounds like an interesting plan, just don’t go full-on bodybuilder on us and start tanning and waxing your legs before squat day lol! [/quote]
Thanks, actually this much volume with low intensity was super easy. Gonna change the opinion after 765375 set of deadlifts.

It’s a first time I follow a bodybuildingiiish method since newbie split but whatever, Mr Olympia 2016 is mine.

#3/32
Deadlift
15 x 2 x 110 kg (242 lbs) in 3 minutes 5 sec. Do I even cardio?

Paused close-grip bench
6 x 7 x 85 kg (187 lbs) - just above 60%, easy stuff

=== Escalating Density ===
94 chin ups / 94 triceps pushdowns in 15 minutes (88 last time, PR :D)

Kroc row
30 x 25 kg dumbbell each hand
30 x 27,5 kg
20 x 35 kg cardio #2

Reverse curls (damn srsly) & cable crunches x some

#4/32
Block low pull + power clean
some triples
4 x 3 x 80 kg (176 lbs)
2 x 3 x 85 kg (187 lbs)

Block high pull
2 sets of 5 each weight, 5 kg ramp
Worked up to 2 x 5 x 90 kg (198 lbs)

Sumo deadlift
6 x 6 x 125 kg (275 lbs) 1-2 min rest

Paused close-grip bench
6 x 6 x 90 kg (198 lbs)

Free bonus DB curls. After an arm day? Always
15 x 17,5 kg each hand
20 x 15 kg
30 x 12,5 kg

Calories: 3500+ (previously 3000)
Carbs: over 9000
Weight: 83,0 kg / 183 lbs (+2 kg in 4 weeks)
Body fat: not even 3%
Being jacked & tan: 3/10

134

#5 & #6

Deadlift
10 x 130 kg (286 lbs)

High-bar back squat
9 x 125 kg (275 lbs) lost balance and had to stop early
13 x 115 kg (253 lbs)
15 x 105 kg (231 lbs) beltless

Leg press
3 x 33 x (weight from previous 4x25)

Leg extensions, curls, cable crunches and stuff x 3-4 x high reps

Today:
Sumo DL
6 x 7 x 125 kg (275 lbs) somewhat challenging, done under 10 minutes

Paused close-grip bench press
6 x 7 x 90 kg (198 lbs) done under 12 minutes

Incline DB press, DB flye, lateral & front raises, push ups - 3 sets, 12-20 reps

Quick update on squoots - not locking out was weird. Lost balance on 15th but pretty upright for my standards.

135

7 and 8/32… 25% done

Deadlift
10 x 2 x 120 kg (264 lbs) in 2:00 minutes

Paused close-grip bench
6 x 5 x 90 kg (198 lbs)

Escalating density chin ups & pushdowns
104 in 15 minutes (10 rep PR)

Kroc row
30 x 30 kg each hand
25 x 35 kg
15+5 x 40 kg rest-pause

Curls x infinity

Today:
Power clean from blocks below the knee
2 x 3 x 80 kg (176 lbs)
3 x 3 x 85 kg (187 lbs)
2 x 3 x 87,5 kg (193 lbs)
5 x 80 kg 16 lbs)

Prolly the highest catches ever for me as far as anything above 80 kilos.
Still not even close to full hip extension.

High pull off blocks above the knee
Ramp to 5 x 95 kg (209 lbs)

Sumo DL
6 x 6 x 130 kg (286 lbs)

Close-grip bench, long pause
6 x 6 x 95 kg (209 lbs)

Chin ups
3 x 8 x +20 kg plate

136

You inspire me to start doing cleans again…

137

Do them! I admit I suck at cleans but love them.

#9
Deadlift
13 x 2 x 120 kg (264 lbs) in 2:45 min

High-bar back squat
5 x 130 kg (286 lbs) that sucked
2 x 11 x 115 kg (253 lbs) sucked more
11 x 105 kg (23 lbs) sucked above all recognition

Leg press
5 x 20 x some

Leg extensions & curls x 4 sets
Cable crunch x 6 sets

#10
Sumo deadlift
6 x 7 x 130 kg (286 lbs) done under 8:30

Paused close-grip bench press
6 x 7 x 95 kg (209 lbs) around 15 minutes

OHP
3 x 6 x 50 kg (110 lbs)
2 x 6 x 52,5 kg (116 lbs)

Seated DB press
20 x 20 kg each hand
15 x 22,5 kg
12/10 x 25 kg - twice as much reps as on the OHP? After OHP? Seriously?

DB Flye supersetted with press and push ups x 4 sets

Laterals and rear delts, face pulls and all that stuff - around 300 total reps in sets of 10-30

So much volume but all done in like 90 minutes

138

#11

Deadlift
15 x 2 x 120 kg (264 lbs) in 3:30! the best cardio of the month

Paused close-grip bench press
6 x 5 x 100 kg (220 lbs)

Escalating density training
109 chin ups and 109 pushdowns in 15 minutes - starting with only 88 reps 2 weeks ago :wink:

Kroc row
35 x 30 kg
27 x 35 kg
22 x 40 kg each hand. Cardio

Reverse curls & some bike to calm down

#12

Finally. Power Clean PR
Triples: worked up to 70/75/80/85/87,5/90/90/90/80/85 kg.
Total 10 sets of 3 including 3x3 at 90 kg (198 lbs) which is a new 3RM (as far as POWER clean)

Block high pulls
Ramp up to 5 x 95 kg (209 lbs)

Sumo DL
6 x 6 x 135 kg (297 lbs) in 8 minutes

Close-grip bench
6 x 6 x 100 kg (220 lbs) approx 15 minutes. Still not really anything above RPE 8-9

Free bonus curls x 3 sets 15+ reps

139

13
Deadlift
Cluster 10 x 140 kg (308 lbs)

High-bar back squat
6 x 130 kg (286 lbs)
8 x 120 kg (264 lbs)
3 x 10 x 110 kg (242 lbs)

Leg press
5 x 20 x some

Leg extensions, curls & abs

14
Sumo deadlift
6 x 7 x 135 kg (297 lbs) PR time? 7:30 min

Close-grip bench press
6 x 7 x 100 kg (220 lbs)

Incline DB press
14/12/11/9 x 30 kg each hand

Some flye, lateral and rear delts x million reps

140

15, 16, 17… halfway thru

#15
Deadlift
10 x 2 x 130 kg (286 lbs) in 2:15 min (PR time)

Paused close-grip bench
4 x 5, 2 x 4 x 102,5 kg (226 lbs) tough

Escalating density
77 weighted chin ups (+10 kg) / 77 triceps pushdowns in 15 minutes

Kroc row
30 x 35 kg each hand
20 x 40 kg
12 x 45 kg this was strict, peak contraction

#16
Block power clean
13 x 3, ramped up to 3x90 kg but then skin on my thumb went to snap city so I decided to do more sets with light weight but using double-overhand grip (no hook). Most sets 70-75 kg.

Sumo DL
6 x 6 x 140 kg (308 lbs) below 7 minutes! (PR time)

Medium grip bench
6 x 5 x 102,5 kg (226 lbs)

Plenty of rows & overhead shrugs

#17
Deadlift
13 x 2 x 130 kg (286 lbs) PR time 3:15

Sqwaat
2 x 20 x 100 kg (220 lbs) almost died

Leg press 7 x 10
Extensions, curls, abs.

I literally almost vomited. It was my first ever 20-rep squat set and it was awful. Close to passing out after the first one and lying on the ground for some time after the second one.