[quote]chobbs wrote:
I’m in the same boat as you…not enough days to train! [/quote]
I know. 4 days is optimal training wise but liife wise 3 days is perfect . N I have fairly simple set of excersizes I stick w.
[quote]AnytimeJake wrote:
I break my training week over 8 days, it suddenly opems up all kinds of possibility’s, I’ve been doing it for years, ( as long as days of the week don’t matter to you) There was an article on Elite FTS awhile ago ( couple weeks) on setting your training up for an 8 day week. 2cents[/quote]
Yes I really want to do this but it’s hard to train hungover aka on the weekends
Monday
bench10x3
closegrip
pause squats setted w.chins
Wednesday
Incline bench
deads 10x3
rows
Friday
squat 10x3
Stiff legged
shrugs
Thinkin this. Even put excersizes in order to be done. Nothin final. But looks good at first glance. Gonna continue to add volume beyond whats planned on my pause squats and rows.
Pause squats have a 5x3 planned across the board. I chose this over prelipins because prelipins added volume when there wasnt weight. Im adding volume based on feel and believe this will lead to a longer run cus ill always hit the 5x3.
So far cycle by feel for 4 weeks=5x5/7x3/6x3/5x3
-same a. Rows a planned 4x6 ive hit 6x6 in each week plus an additional dead hang set. Ill continue this as I started light on rows, till weight says otherwise.
Well thats the problem for most people, LOL, and the good thing about house arrest, half the time I don’t even know what day it is. My wife will ask me what day it is, and I’ll say ‘‘Squat day’’ 
she hate this answer, but it’s pretty much how I set up my schedual–and life lately. I get that it’s harder for most people to not set-up they’re training by days of the week, but if you can it makes things simpler !
Ya. i can see the beni’s of that !!!
[quote]AnytimeJake wrote:
Well thats the problem for most people, LOL, and the good thing about house arrest, half the time I don’t even know what day it is. My wife will ask me what day it is, and I’ll say ‘‘Squat day’’ she hate this answer, but it’s pretty much how I set up my schedual–and life lately. I get that it’s harder for most people to not set-up they’re training by days of the week, but if you can it makes things simpler ![/quote]
Yeah, I mean, I know what day it is… but for the most part I’ve always trained based on a rotation. I just do the next day in the rotation next time I get to the gym. Or, if it’s been a couple days, start wherever I feel.
I never saw the value in assigning training days to specific days of the week. Of course, I never saw much values in specific days of the week for anything. Just do what needs to be done, when it needs to be done.
I’m going to need to spend time reading through your log.
But that video, that’s Pat Mendes, and yeah, he’s crazy strong. I don’t know all of the details about what happened recently with him and Broz – I mean, I know he and they were busted for PED use – but he’s one of the most promising US Olympic Weightlifters we have. It would be nice to see an American medal in that sport after all these years.
I don’t think the US has had a male weightlifter get a medal in any weight class since the mid-60s.
Ya. Tough gig. Given the competition…
Friday 2-14-14 Valentines.
Squat 10x3 @235
*Barbell rows . Unplanned many sets.
Squats went well. This is the most ive ever attempted on 10x3. 8 weeks ago ida said aint hapennin. It went welll given that… did and extra warmup set @225. Then a single paused rep @245 that felt suprisingly good. This lead into my first few sets feeling real good. … I was mildly suprised. Gave me the same fight the lean after my breaking point and a little knee caving. But as discussed…may be perfectly fine. Felt more like its a naturual thing than a bad thing. Really paid attention to this . As I filmed my working warmups and first 5 sets of the 10x3 from a front view. Yet to watch.
Barbell rows- nothin planned but wanted to hit some actual weight. Vs the 60 plus reps I been doin.
Barbell rows off the floor deadstop
135x6
add 3" def
-135x6
-155x6
-185x6
-205x3
-225x3 bad form.leg drive
205x3
186x6
135 dead hang 1" off the floor x12
135 deadlift grip 2sec paused at chest x6
Done.
B.w 217
-missed a couple notes. After I pause squatted 245- that led to my first few sets feeling good. However on sets 7 n 8 I started to fatigue and the weight felt heavy. And last repof set 9 nearly buried me… for w.e reasons… this rep on this set is the one that gives me trouble regularly.I came back and killed all 3 reps on set 10 .
-sets 7 n 8 are where I enter 20 plus reps of working weight.
- by taping first 5 working sets I wasnt getting my timed 2 min rests. Ot was shorter which eventually added up. Using my phone to film mea s no timer.
- the weight its self is the heaviest. So it was coming. Again. Those that felt tough I still had the power to get. Overall minus one rep. Im happy.
Now onto the video
-couldnt be happier. Ive never seen my self squat before but it tells allot!!!
- I’m actually putting out some decent olympic form.
-my knees dont cave in. They travel out upon descent. .farther than I imagined. Upon ascent they come back In to a straight position to push the weight up. Being back straight for the hardest push of the lift. Just like the vid posted above. Identical minus all the weight and my stance is slightly closer.
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heaviest week. W. Heaviest weight and form is exceptional. Total relief inna way.
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keep marchin on.
Sunday night. Hydrating up. Stretchin out. Just wrote the next 4 week cycle.
Did endup makin one change.I swapped stiff leggeds on wednesday for rows on friday.
-by the time I warmup, do 10x3 deads, followed by at least 4 sets of shrugs… my grip is shot for stiff leggeds. Now that wont be a problem. Friday ill knockout my 10x3 squats and folow it up with stiffleggeds. This isa test n see but there wont be any grip issues and im hopin it leads to Increasing my efficiency and strength on it.
-fridays solution looks like a 10 on paper. I mean as long as my back doesnt complain. Now im hoping grip doesnt effect rows. Its less weight and…I have something diff plannned for shrugs. It should add up in my favor.
-4th week of each cycle will be a 10x3 p.r from here on out.
Current 10x3 p.r ~ based upon that being .85 of my max.
Bench 300 ~ 352
Deads 290 ~ 342
Squat 235 ~ 276
Nice work Bro, envy, as I wish I could squat that low, so where the bar sits high on your traps, this is somthing new for you, I remember you sying awhile back that you switched from low bar to high bar. Does this help you get lower ‘‘ATG’’ just wondering what you like better about the high bar set-up. This always felt akward for me, and the bar was hard to balance, just wondering what benifits you found ? Good stuff !
Well. Leverages became a reality. Long torso combined w. Lowbar. Meant a good morning effect on heavy weights or deeper in sets. And that was just part of it. Seemed like I could never get exact placement on my back and multiple sets on the same day would feel diff. This is a bigger deal when your a weak squatter cus it literally messes w. Your mind and and each set. Same w. Foot placement Long term I decided fo make the switch.
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couple mistakes I made that didnt help- I wore some higher heal shoes. Shoulda wore more flat shoes for lowbar setup. Worked on getting more weight faster vs. Getting volume a d building a base like im doing this time. Also wore a belt too soon n too often. None of this helped…but im certain my torso lean wasnt good.
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highbar im more upright and most lean I feel is slight on vid./ Exaggerated In My head. Same w. Knees I for sure sure had knee cave on low bar and now I dont on highbar. Couple reasons 1. Diff foot setup w. More weight. 2. I was weaker then even tho I moved more weight. All this volume has built me some decent form including supporting muscles like adductors ect…
Those are some pretty good looking squats.
I definitely agree the adductors are called into play a lot more this way. My first week doing these I was sore on both the inside and outside of my legs… places I’d never felt it before.
And I know what you mean about “every set feeling different” and the good morning thing. It was especially apparent as the weights got higher, even if I was sitting back. I never really paid that much attention to it before, but now that I actually have a pretty good groove, I now realize how little groove I had before.
Just added it up, and it looks like I did right around 130 full ATG squats last week. (Not including the ones I did from pins.) That definitely helps drive in the groove, even if everything else about squatting so frequently is up for question. My form when squatting with the bar is only very slightly different than my form squatting with max. It wasn’t like that before.
Good work though. When I get back to it (in 1-2 weeks), I’m probably going to need a lot of help on my bench. Figure you can probably help me a lot there 
My soreness was all of my quad… the night of and day after. But worst of it was my quad where it met my knee. Very little soreness in comparison anywhere else. Squatting once a week made it just as bad week after week. 2nd squat day immediately took care of 80 percent of the soreness I once had.
Yea. I got some tools in my benching box lol . No problem
[quote]barbedwired wrote:
My soreness was all of my quad… the night of and day after. But worst of it was my quad where it met my knee. Very little soreness in comparison anywhere else. Squatting once a week made it just as bad week after week. 2nd squat day immediately took care of 80 percent of the soreness I once had.
Yea. I got some tools in my benching box lol . No problem[/quote]
3x3 @90% of top set…done
Monday 2-17-14
5x5 week back to 1 min rests n accesories.
B.w 220
Bench 5x5 @275
Closegrip pause 2 sets amrap @230
Beltless pause squats 5x5 @205
-setted w chins
Kids home today . Had em all in their at times. This session toook hour n half lol.had my son spottin me and helpin load weights. Had a ton of questions.
Bench- went well. Did some activation sets after warm up then dropped down and hit my 5x5
hit these fast n hard like it was a max.
295x1 fast n easy
315x1 fast n easy
335x1 fast n easy. Felt like 3-5 reps possible here as a max effort .3 for sure
5x5 @275 on the minute sets. Fast as I could do them. Full rom.
Closegrip @230
1st set- 8 full pause reps.
2nd set- 6 full pause reps. 3 sec paused last two for grinders.
Pause squats- hit 225 as activation set
Drop to 205 full pause
- 1st three sets felt tougher than expected
- last two felt better. Filmed em from front anticipating struggle and testing my form. Nothing critical showed on film. Just feels worse than it looks. Great news again.
-sets of 5 pause squats= 4th rep shows your weakness… 5 th rep trains it.
- despite first three sets . It ended well a tough but doable session. Last set I had my son give me an up* command only after he* seen a full pause. My best set suprisingly.
Plugged sinuses and a body ache. #&/^ !
Made it this far w.o even a sniffle. Now bam. Hotshower. Meds and bed. Wake n see how I feel. Incline bench deads and rows are on the menu.
Stayed up till 3a.m drinkin w. My wife. Was a blast. Wokeup more sore than usual and kinda foggy. Just assumed cus it was 5x5 week ( the change in programming gives me doms sometimes) and lack of recovery due to the drinking. Nope…as the day rolled on I felt worse n worse.
Sidenote- my daughter had a check up today at the doc. Shes plataued a bit on growth scale. We directly correlated it to when. We took her bobba away and now just has a sippy. You see she drank tons of milk from the bobba but wont drink milk from the sippy! Shell drink anything else from it but not not milk. Aside from being a picky eater stage right now.
Doc wants her to get good fats and protien to continue her growth till shes outts the picky stage. So we get a superfood list for her and its exactly what guys on here use to bodybuild/cut. Down to the tee !
Coconut oil, sweet potatoes, legumes, peanut butter, eggs ect… and even directly said whey protien shakes . Kinda blew my mind as the doc was layin it out.