[quote]stallion wrote:
[quote]rephore wrote:
Do you squat 7 days a week? Props.[/quote]
31 consecutive days. Summer experiment. Not recommended if you want to have energy for anything else, but if you want a real challenge, then this is it. Squat, eat, sleep and repeat.
[/quote]
Absolutely awesome man. Not sure if I’ll ever try this. I think the most I’m willing to do is squats and milk (squatting 3 X a week).
[quote]rephore wrote:
[quote]stallion wrote:
[quote]rephore wrote:
Do you squat 7 days a week? Props.[/quote]
31 consecutive days. Summer experiment. Not recommended if you want to have energy for anything else, but if you want a real challenge, then this is it. Squat, eat, sleep and repeat.
[/quote]
Absolutely awesome man. Not sure if I’ll ever try this. I think the most I’m willing to do is squats and milk (squatting 3 X a week).[/quote]
Thanks, if I got 10 dollars for every time I heard that, I could squat full time. 
Hehe, well for me when I get a new PR or a new best of the year, it is all worth it. Thanks. Have a good day!
[quote]stallion wrote:
Thanks, if I got 10 dollars for every time I heard that, I could squat full time. Hehe, well for me when I get a new PR or a new best of the year, it is all worth it. Thanks. Have a good day!
[/quote]
Idk if I could do what you do, the most I’m willing to try is squat 3 days a week
Here is the program in a spreadsheet:
http://programs.squatfanatic.com/31daysquat.ods
If you have problems reading it, get open office: http://www.openoffice.org/
I will make a web-based version later on.
Idk if I could do what you do, the most I’m willing to try is squat 3 days a week
Oh, you probably could. It is not about the number of days, but proper intensity management. But it is better to build up gradually. I’ve been squatting for 10 years, so there’s been some experience built up, and the work capacity is pretty good I’d say, but anyone could achive it if they really set their mind to it.
Lol I just said that so you can squat full time.
[quote]Nikki9591 wrote:
Lol I just said that so you can squat full time.[/quote]
Hehe, that’s never gonna happen. But thanks for the comment.
Day 30 of 31 (1 day to go!)
Well, I felt rather decent today.. Nothing much to tell. The body has adapted to the frequent squatting much better, and still if I made a heavy workout yesterday, todays training felt ok. I went for a walk in the woods before the training.
140x8x3
Here is the latest video, I will write a report later.
Day 31 of 31
Then it came. Then end. As it always does. The end can sometimes be good, sometimes it can be bad. Today it was good. I knew yesterday I would have a good workout today, because I had 3 steaks before bed time. I aimed for 4, but 3 was what I managed to eat. 4 was just too much. I think it is impossible to have too much steak before a heavy squat day! I also made sure to take my creatine-blend and drink a lot of water before bedtime, so the weight was 121.1kg before bed time!
When I woke up, I took a dump, and after that my weight was 119kg. I had some bread and eggs for breakfast, had another drink with the creatine-blend, and then I went to it.
the workout went like this:
PROPER SQUATS HIGH BAR, CLOSE STANCE, NO BELT, NO SPOTTERS, NO DRUGS, NO FUCKING BULLSHIT (all in kgs):
50x10,90x5,110x2,130x2,150x1,170x1,193x1,200x9x3,200x5
I felt powerful in the beginning, although set 3 was a lot heavier than it needed to be. But power was decent throughout the workout, but from 6 and 7 I felt the heavy weight and started to lose out on the energy. Still I got my act togehter and finished with a strong 5 reps in the end. Not sure if I could have made another rep there today. Anyway it was a new rep PR, after 9 working sets, so that was just great! No doubt I am very strong now! And all the training have obviously paid of. It is yet to see how this translates into a maximum single. No matter how it turns out, this program has to me personally been a rewarding journey and a huge success, and for me, that is all what matters! 
The journey itself is the goal. Of course I want to become stronger, but that is bound to happen in the progress. I can feel it a bit in the lower back now, but nothing seriously, and my knees feel very very good! I am stunned as to how the knees have improved since the injury in the beginning of the year. Actually I am bound to believe that all the squatting actually have made the bad knee better! Mostly due to squatting with good technique, and not buckling in when it goes heavy.
So yeah, that’s what I had on my mind today.
ESSZ!
Somehow I did not manage to eat so well yesterday, but I slept well. Today there was no squats. That was a bit odd, but also a bit nice. I was slightly affected by the workout yesterday. I could feel my legs were tired, but it’s been a lot worse. I picked up some decent speed when I made the evening walk with the dog. When I came home, I’d originally thought that I’d do some light upper body work. I sat down with the computer, and I read that one of the dudes at the strength site I am running had attempted a 100kg/110lbs millitary press. We’re about 4 dudes at the forum all trying to get to that 100kg mark.
Then I watched my last squat workout again. And I tought: Damn, I’m strong, I’m giving it a shot at the millitary press today. Without squats first, I reckoned I’d be stronger, even without eating so well yesterday.
The seated millitary presses with no belt went like this:
45kgx2,55kgx1,75kgx1,85kgx1,90kgx1,95kgx1
I figured I would do 90kg before the 95kg attempt to get some more confidence. Usually I think a leap of 10kg is a very big leap when attempting a new millitary press PR. I also believe that by doing some more singles at a heavy weight, the CNS becomes ready, and is not left behind when the really heavy weight is loaded up. So I knew I would have only one shot at this, and that it would be a real fight as well. So I decided to give it all that I had. When I lifted the weight off the racks it did not feel so heavy, it felt like a weight that I could do. So I sat back, adjusted the feets so they were directly underneath my torso, and then initiated the lift with an explosive motion. The bar stalled immediately when it hit the sticky point, and the speed slowed to a crawl, but I was determined to give it my all, and I knew that once I only gave in for a split second, I would fail, so it was important that I pressed as hard as I could till I either made it or failed it. The air was held in my abdomen not to lose pressure, and I was fighting. At one point I tought I was about to miss, as the right hand reversed it’s direction for a split second, and I had a downward movement of the bar. But I kept struggling, and giving it all I had with every fibre in my body I finally made it to the top with straightened arms. At that point I was so light-headed and tired that I had trouble locking it out and holding it there, I really had to use all the power that I had. But the lockout was good, and I approved the lift. New PR! Last PR was set in january this year at 92.6kg. So this is one step closer to a 100kg/220lbs millitary press. And with some good training I am confident that I will make a 97.5kg millitary press soon. But you never know, those things often take more time then you plan for. With the same rate of progress as I’ve had earlier this year, I will not make 97.5kg before christmas. Hopefully I will make it before. Anyway, very very happy with this today. It was sweet to get a new PR, even if it was a 7-8 sec grinder.
After this I did some benches, and I figured I would do some singles and see what I could do today. Alas, all energy was gone after that millitary press, so the bench went like this:
45x5,75x2,100x1,105x1,115x1,125x0.
That was it. I tried to pause the 125kg bench at the bottom and drive it explosively up, but there was no power left, and I was stapled, and I didn’t even try hard. There was simply no more energy left.
Then I did some light supported rows for high reps, and some shoulder exercises. That was it. I was actually totally wasted today after the seated millitary press. Probably because I did not eat so much, so that affected me rather badly, and I did not have so much energy. Anyway, a day with a new PR is always a great day!
ESSZ!
SQ test day:
50x10,90x10,110x2,125x2,140x3x2,155x1,170x1, 183x1,193x1,203x1,213x1,223x1,243x1,250x0
It’s not been any updates here since 1RM test day. I’ve been training, but I’ve been on vacation. I catched a virus on the vacation, so I lost some bw. But I will come back, and I am going to start a new squat routine the coming monday.
Very entertaining and inspiring chronicle! Squats FTW indeed.
[quote]aut-x-rs wrote:
Very entertaining and inspiring chronicle! Squats FTW indeed. [/quote]
I am glad you liked it. Yes, the squats are something that I really do enjoy.
FSQ: 55x2,90x2,110x1,130x1,160x1,183x1,203x0
SQ (no belt, no pause at bottom): 55x2,90x2,110x1,130x1, 160x1,183x1,203x1,213x1,223x1,
SQ (no belt, pause at bottom): 145x4x9
Comment:
The high reps today were brutal. I am out of shape. But this was a nice stone to put in the foundation. For every week now, my conditioning will become better, and I will regain my strength.
FSQ: 55x2,90x2,130x1,163x1,183x1,187.5x1
SQ: 90x2,110x2,130x1, 150x1, 170x1,183x1,203x1,213x1,225x1
SQ paused: 150x5x7
Comment: Strength increasing.
FSQ: Just a very brief workout building up to 193kg. I lost the first attempt, but made it on the second. Very happy with being this though and really forcing it today.
SQ: Up to a single of 231kg
Then 160kg x 5 x 5 + 160kg x 10
Then slow squat: 120kg x 5 (gilberg asked me to do it)
Very happy with the heavy single today. Strength is coming back. Today I felt like this will go straight to 250kg. It was enormous. Very confident to make 233kg next time! The volume training was a bit hard, but not too hard. It is good to get it done.
Floorpress: Up to 135kg x 1 with a pause, then I was stappled on 140kg.
Finisher: Barbell rows combined with shrugs and then barbell rows again. 10+10+5 all with 75kg.
Here is the 231kg:
SQ: up to 223x1 and 233x2x0
SQ paused: 165kg x 10 x 3
Comment: Today this was enough. No energy. Sorry Gilberg, no slow squats.
SQ: 50x5,90x5,110x2,130x2,150x1,183x1,203x1,233x1,235x0
SQ paused: 150: 9,9,10,10
BP: Up to 95x2 (very fast)
Flexibility and stretching.
Comment: I’ve gained confidence on the big singles, so I was not scared to make a 30kg jump from the last warm-up single to the maximum single today. I had no chance at 235 today. But will get it very soon. Getting to 250 is all that matters.
