You have helped. More tools in the toolbox. Im up to doin 2 squat days a week. 3 plus will be considered in the future. I like the adjustments you made there. Sometimes w.o a meet or sport to train for its bard to guess or make stuff us. This gives you solid reps n percents and makes sense.
commitment to raising my squat-
ill be pause squatting monday via prelipins. Exact numbers not yet determined.
squatting to a box at a higher percent then my work sets.
bannana, apple ,6 scrambled eggs
-fishoil n multi
-bed
Wake- fishoil bannana apple Rockstar XDurance
-static stretch
Squat type warmup/ agile 8 ish
Incline-
135x6 paused
205x3 paused
225x3 paused
255 5x3 - 1 min rest cept last two sets. Repped set 5 n got 5ā¦
Squat-
Bar x 3 (5 sec) paused each
bar x 6
135x6
185x3
205x3
225x1 to parallel box
245x1 to parallel box
265x1 to parallel box
230 10x3 atg 1 min rests first 7 sets 2 min for last 3x3
Post workout-
30 grams protien whey
fish oil
2 tblspoon honey
Few cups of almondsor a greek yogurt
B.w- 218 no shoes no belt
Inclines felt good. That why I repped out. Today my body just wanted to lift on the minute!!! Squats too.
Few more warmup than normal.
Also gave Anytimes idea of squatting to a box first a trial run.
1st set akwardā¦to slow on descent.sat down n back in chair which was not the idea.
next sets went up in weight but much better. Literally told my self just squat like its not there ā¦when you do feel itā¦explode up.
-tho akward cus its newā¦ it felt like a partial rep in a sense vs. My Olympic atgā¦I totally see what you mean by its agreat tool to get acquainted w.heavier weightā¦ because right before you hit depth where your mind says this is where this weight may bury meā¦ you touch it n come up!
Note-
1st time squatting to abox.ever
glad overly detailed logweek is over!
look forward to my new changes while still holding to the 10x3 title.
24 reps before starting my @10x3. Volume?
barbedwire its good to see your still plugging away with the 10x3 how are your strength levels feeling so far on this program and has your physique changed at all ?
I noticed that you mentioned that you train a t home so squatting heavy can be hard mentally due to safety issues, I also train at home however I do go to a gym once a week purely for squatting which is a huge help knowing if I bottom out Iām not going to get hurt. Is there a reason you couldnāt get to a gym just once a week for your heavy squats session ?
In all fairness this is only my 2nd 4week cycle. I started the log and ran the 1st one as a trial and then basically ran it againā¦ and now ill begin my progressive overload .
Ive completed every rep thus far. Where im strong it feels explosive and fairly easy. Tho the volume can leave u quite sore the next day despite this. Where im weakest the third rep struggles a bit in later sets. One time deads felt almost too heavyā¦but I attribute this to lack of recovery on this one day. Squats are always difficult for me nowā¦ but the last two weeks I feel like a groove is developing and some confidence and strength starting.
One thing for sure is that I lost weight. I did make slight tweak to my meals by switching them around. But nothing major and my daily life is the same as before.
I was 223-227
after one month I was 214 -218 ish
-nothing crazy but my starting weights of 75 percent and 1 min. Rests are directly from waterburys fat loss 10x3.soā¦ ironic at the least.
I train At home to avoid gym costs and drive times.
-i dont do powerlift meets nor sports that make money or play a role in my life. So keeping this as cheap andntimeliness as possible is a goal.
Getting some safeties made that work for me at home is more suitable and a goal at some point.
Besides weighing less not much physic change. To be fair tho earlier in the year I had a decent physique changeā¦ and asking for two in the same year may be a bit much.? Idk.
I workout in my garage, where the rafterās are exposed, and I have a strap I throw up and over the rafterās, then the hoops at the end of the strap over the bar. This way I can adjust the height of the saftey straps, by how maney times I wrap it around the rafterās, and I use this system for the bench, and the squat. Iāve never had to use it yet on the squat, but twice itās saved me on the bench, itās set so I can touch my chest, but when I get stuck, it will hang over my throat, while I weasle my way off the bench, just a thought.
You can buy different length tow straps at the auto parts store fairly cheap, and they have hoops stitched in each end, I have a 20ft, 12ft, 6ft, and a 4ft, and I use them for all sorts of things, including TRX type set up for working out, as well as for saftey reasons. Iāll see if I have any pics to show you what I mean. Latter
Hereās a close up of a shorter one, if you go shopping for one, this is what the look like, they come in different lengths and strengths. I use this set up for face pulls, and the loger ones for saftey straps. The hoops slide over the ends of the bar, and since theyāre ment to tow cars, I think I can trust them with a couple hundred pounds
Yes anytime. Thats fantastic! I have thought of that and that would be the easiestā¦ if I had rafters. My cieling is a nice wood finished one. An exttra room in our house that i claimed ! Soā¦no hope there! Ugh.
Well it was worth a shot, you can still do it, if you can screw those red bike hooks into the ceiling, thats what I did at my last place, but it does leave a hole, when you unscrew the hooks, so thats up to you, but the bike hooks are at the dollar store, and they are a hook with a threaded screw on the end, different sizes and shapes, and coated in red rubber, and you can hang the strap off of them. I used the little ones, and screwed in and hit a stud. Thats actually one above in the pic. Anyway it was just a thought, to help you feel safer. By the way did 10x3 today, as part of my cycle, much respect, and thanks for the advice with the regards to my franchise. Latter
Wow. Well. Comitting to a 2nd squat day has led to more changes than imagined.but its done.
āmoved many things around and still stayed w. My 10x3
cutting volume on acessories but increasing intesity to make up for it.
-after much research. And so many optionsā¦settled on 5x3 as my 2nd squat day. Found an actual 10x3 squat program that had its 2nd squatday at 5x3. 4 week cycle 70/75/80/85 percents.
on the 5x3 ill be goin beltless for now and pausing. 10x3 will be normal reps no mods. Both days will be highbar atg closestance aka olympic
-applying Anytimes squat to a box 3x3 prior to my 10x3. Literally took the difference in weights in the example he gave and will apply that to the working weight for the day which will be 1.15 times that weight.
New template- re arranged-but sticking w. Bench squats deads as the core 10x3.
Monday-
Bench 10x3
Closegrip bench 2 paused sets amrap @ 80percent of the days working weight
Pause squats 5x3
Chins
LOL, applying science, and math to one of my ideaās is pretty fucking funny, or I found it funny anyway. When they hit theyāre max I just throw 50lbs on the bar, and if they canāt get the reps I want, then Iāll keep throwing 1inch mats on the box, till they do, then over the next couple workouts, slowly remove the mats without telling them, until theyāre where I want them. I opperate with the notion that every kid that walks in my gym, can already squat 500lbs ( if theyāre mom was stuck under a tree ) and itās my job to help them believe this, by putting the work in, and tricking the mind.
Anyway I think your on the right track. With my own training I use a variety of different box heights, to acomplish different goals, if I can only hit 365 on a 14inch box, I may drag out a 16inch box, just to see how 405 feels, then over a few weeks, start getting 405 with the 14inch box, then a few weeks after that with no box. Iāve found for me this is a quicker way to get big weight on the bar, but itās taken me years to figure out a system. I wouldnāt worry to much about all that, Iām only mentioning this, so you realize that you donāt always have to be so clinical, if your close to a big goal weight, donāt be afraid to try a higher box, to get the feel for it, then slowly reel it in, until you own it as a free squat.
Nobody judges how you train, they only judge the results, and partial rep training, has been a tool for years, only recently, with all this you tube everyone judges training reps., like a meet. Anyway sorry to rant, just stuff that bugs me. Good stuff
Lol I know what your saying. I literally just took the diff. And used it as a tool to start somewhere.
im using a pretty sturdy office type of chair that adjusts up and down with the lever under seat. I just adjusted it to where botton of my legs felt parallel. Can also measure and set it to exact inches for diff heights as you statedā¦
-my starting weights are pretty poultry. But the bigger plan is at least in route nowā¦ each week ill be reg squatting, squatting to a box w. Heavier weights and pause squatting. ā¦every weekā¦ it will work. Considering one year ago I had never squatted ā¦I feel good the direction. Im going.
I guess hereing you talk about all the squatting you are going to be doing, woke me up to the idea. Anyway, I was setting up a program for a kid this morning at Stronglifts, and stumbled across a spread sheet for the real Smolov, Iāve run Smolov Jr itās a 3 week peaking cycle, but Iāve never run the real thing before, itās 13 weeks long, anyways found the spread sheet, and Iām going to give it a go, it has me squating from 2xs a week up to 5xs a week, depending where you are in the cycle, so cheerās to multiple squat sessions a week
Ya no doubt. Im subscribed to Ben Rice and hes running smolov Into a meet. Its crazy rep scheme. His 5x5 squat at 520 and dead lift 2 sets of 6 at 605 are crazy to seeā¦
Wasnt my most explosive bench session.felt abit outta the groove n tightā¦ first time benchin on Monday in months.
closegrip was 2 sec full pauses n explode up. Got 8 n then 6.
Full pause beltless squats- my first day at this went well. 205 isnt allot of weight overallā¦but im happy w. It as a first session.
A year ago id never squatted. Sometime In feb I began squatting 4 sets of 10 w. 135. Add 5 pounds a week for 4 weeks. Then 3 sets of 10 for 2 week. I tried a max and got a slow knee knocking rep @ 205. Id never been so sore in my life after those 4x10s.and a less than bodyweight max showed why. That was lowbar med stanceā¦ I took to 250x5. 275x3 and 300 x1. I changed stAnces to my current highbar close stance and ran my fist 10x3. W. Lowbar I could never have consistene bar placement and as stuff got heavy I had a bad goodmorning effect due to my long torsoā¦those are the two reasons I switched. Now highbar placement is exact same and my stance is step back toes slightly out focus on screwing feet out during each rep. While still a squat its a much diff movement andonly now 8weeks in am I building a groove and some confidence. Only up from here. Cus imma hit hard and do w.e im supposed to do.
Note in my 10x3 I have no planned deload so upon the.next cycle im runnin 5x5 the first week to break it all up yet at the weight I have planned.
I actually felt pretty beat up from this last night . Switching up workout has that effect sometimes despite being my easiest week.After work a hot shower and some stretching before bed did the trick. Cus tho a bit stiff I feel much better today than I did last night ! Tommorrow incline bench /deads.
Inclines felt good as always middle sets last rep felt slow but last set I felt best and 3 sec paused last two reps.
Deads were suprisingly harder than expected. The 3 inch def and beltless is why. Alsoā¦ doing 5x5 on the minute winded me. I was huffin n puffin. Took a full 5 mins before starting stifflegged
3x6 because I said I was cutting volume on assistAnce. So 4x6 minus one setā¦ again 3 inch def. No belt and when i do these its like 6 singles. Full pause on floor w.o losing tensionā¦stiff leg it up using hips like a hinge and back tight and arched up. These make my hams so darn sore the.next day !
Shrugs
-280x6
-230x10
-210x12
After getting winded on deads I was done. One of those things
Going beltless as many sets as possible to better my core. Ive always gone beltless exept for working sets. Now imma slowly build my beltless sets up and I started using deficits this week. So this week 3 inch defā¦ next week. 2 inch def. Following week 1 inch deficit and on my heavyweek zero deficit. Start over w. 3 inches next cycleā¦ect.
You wonāt regret going beltless for as many sets as possible. When a weight comes that you really wanna hit for X reps and you throw that belt on youāll blow it away.
how are your strength levels feeling so far on this program and has your physique changed at all ?
