*rests 15min between attempts
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Woke at 79,9 kg - 176,1 lbs
Yesterdayâs calories: 2200: 226C, 198P, 53F
Todays training
C4W4D2 Squat test week.
Warm up: Ropeskipping, BW squats, BPA, lazy lifter, McGills big three.
Squat
10 x 20 kg Good
5 x 40, 60 kg good felt light
3 x 80 kg strong
1 x 100 kg WTF came up nice but heavy
1 x 115 kg RPE 10 Called it here.
1 x 125 kg, 1 x 140 kg quarter or 1/5âth squat
5 x 90 kg
.
30 minutes + 10 minutes warm up.
Didnât really see this coming, I felt nice and strong coming in to this.
Three weeks ago I did a top set of 3 x 1 with 112,5 kg with more followed by 10 reps of 100 kg.
So I did my squats took 2 minutes for the first sets about 3 minutes from 80 to 100 kg and 3 â 4 minutes before the 115 kg, and it just buried me.
Iâm used to about 90 seconds rest on my top sets and between my giant sets.
My plan was to do 125 kg and then decide from there if I should try to just do my previous PR of 132,5 kg or go for the 135 kg pr.
Iâll blame the lack of heavy weights on the back. Maybe I should have done a walkout every week with 140 kg just to feel the weight.
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I think you may be right here. I find as I do more volume with lower weights or amrap sets with submaximal weights that doing a true 1RM feels really heavy. I think the body gets very good at what ever type of training you do. In your case itâs getting good at giant sets and higher reps. Maybe itâs time to consider an intensity block where you work some sets at lower reps.
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3-4 minutes for max sets on squats can be enough ⊠I would argue however that it isnât most of the time. I personally need longer rests between 1 RM attempts. Especially on deadlifts and squats
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I did think about doing a couple of weeks of 54321 rep scheme as CT has laid out for the build for bad program.
Now Iâm going to go for volume and big muscles for a couple of month.
@Koestrizer Yeah I was listening to Mark about the pauses. However 100 kg is/was only about 75% of my previous 1RM and 115 would be about 85%. I had planned longer rest for the last couple of sets.
This is curious.
I definitely think you should have taken longer rests, but that shouldnât be enough to make things so hard.
Something, somewhere is off but Iâm damned if I can figure out what.
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Hmm but was it 85% of your 1RM before you changed your technique and squatted deeper or after that? I admittably have lost track a bit.
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I think you guys may be overthinking the long rest for top sets. @MarkKO and @Koestrizer When youâre squatting over 200 Kg as your max itâs a lot more taxing on your body than when youâre squatting in the 100-140 Kg range. He probably should have stuck closer to the rest periods he was used to.
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Yeah going outside what youâre used to all of a sudden is really hit and miss and often enough you feel off. With time to adapt thoughâŠ
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I donât know, when I am attempting a 1RM I rest longer like Mark said and it doesnât effect the lift.
I canât either, I might have gone to long without a deload so Iâm really fatigued.
Yes it was, but the 115 wasnât that low.
@OTHSteve Iâm a bit with you on this one. Resting to long or short doesnât mean that much.
But as @simo74 said I do rest a little longer attempting 1RMâs.
Well itâs a bump on the road, donât think the wagon will tilt over.
Big Bench and DL coming up later this week.
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I think a video would help but this could be part of the reason.
As you said though, it doesnât matter too much in the grand scheme of things.
This is why a little variety in your training is good. And why blocks of super specific, super closely related work are old fashioned.
Youâre never âoutsideâ your groove, if there is no groove.
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Mort, I think youâre either fatigued this week or your deload was wrong for you. Weâre all a bit different but I donât do well with light deloads. In fact, I set my PRs on SGSS without a deload. I just kept progressing the weights during the 5/4/3/2/1 phase and the strength was there.
It can be frustrating to figure out the right deload for you. You spend 12 weeks or more training hard and hoping to see improvement and then your max attempts get screwed up by the wrong or improper deload.
I think guys like us are better off with the bodybuilder approach to training. Using high, medium, and light loads with low, medium, and high reps during every workout does a better job of keeping us strong all the time.
I canât find the article but the one I recently read basically said the bodybuilding approach keeps you under heavy weights all the time. The traditional peaking program or strength progression builds up to heavy weights at the end.
The bodybuilding program keeps you around 90% (completely made up number by me) of your 1RM all the time. The other approach will get you a higher 1RM but you spend more time with lighter weights.
I really wish I could find the articleâŠ
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Woke at 79,8 kg - 175,9 lbs
Yesterdayâs calories: 2250: 216C, 184P, 63F
Todays training
Run: 2,1 km 12 minutes 5 seconds
A slow not very fluid run.
Yesterdayâs 115 kg squat video
Tomorrow will be bench, not very confident going in to this one.
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Hmm. Try this for your future training.
Upper back folding over and loss of tightness or lack of tightness in the set up
Probably weak legs relative to back in your squat = hip rising and good morning squats. Feels shit and isnât efficient
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It looks like the bar went forward as you came up, this caused you to lose brace. It may be the video angle but your stance looks a little narrow.
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Yeah looks like you finished that one with all back. But hey⊠you stood it up 
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Max effort lift without pins or spotters. We got a badass over here
Maybe you could bring your grip a little closer to pack the lats and upper back a little more tighter? Assuming elbow and shoulders donât complain of course
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You folded in the hole and ended up with a good morning squat. Learn the cue to sit back into your squat with a little forward lean. Breaking at the hips and knees.
Stop stressing about your 1rm, drop the % a bit and do some heavy doubles, triples or ball busting 5âs.
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