[quote]LittleStrick wrote:
FF, I still don’t know how you keep up that frequency of squat work. Given my struggles with them, your routine and progress are a great motivator. Keep at it![/quote]
Thanks LS.
To be honest, sometimes it is fun(when I hit PRs) but most times, it is just plain boring. Committing myself to 100 sessions this year is helping to ensure that I learn to enjoy squatting.
I am still struggling after over 50 sessions, but I also realize I would have been worse off without them. In any case, I want to remain a “work in progress”.
Standing Press: 165/195 as @ April 09
Bench Press: 275/315 as @ May 09
Back Squat: 325/405 as @ April 09
Deadlift: 455/505 @ Dec 08
My plans for the next month as below
Bench: I will be giving the recent Waterbury HFT article a try. One set of 225 X max rep six days a week. I will also do one set of chins 10 mins after the bench, to minimize the imbalance.
This is going to be all the upper body work I will do month of May. Quick and dirty in my basement.
*Started today 45 mins after my MAX test. Got 225 X 8 for bench, I stopped at 10 chins.
Squat: Started the “Russian Squat Routine” today. 3x squatting per week for 6 weeks.
*Did 6 X 2 X 265 today.
I decided to scrap the rest of my Deadlift routine to let my back fully recover so no Deads for the next 6 weeks.
SS #54: May 1
6 X 2 X 265
*Started the Russian Squat Routine but had to abandon it 'cos of my back. This was buried in my May 1 post
SS #55: May 25
6 X 6 X 210
SS #56: May 27
5 X 5 X 225
SS #57: May 28
245 X 4
265 X 3
275 X 2
285 X 1
** Took the lower back for a test drive. Felt good.
Started Smolov jr for Squat on Monday but that was up in smokes by yesterday 'cos of schedule change for June. I may not be able to squat 4x a week.
I will be returning to the Russian Squat Routine this Sunday, with some modifications. 1 on, 2 off, for the first 3 weeks of the program. That’s my plan for June.
Hope that back’s OK FF. I was gonna give the Russian Bench routine a go when I screwed up my shoulder. It sounded like a lot of fun, and a good prep for a push pull meet I wanted to do. To modify a routine to suit your schedule etc. is the right thing to do. Some of these routines I’ve seen recently seem nearly impossible.
[quote]daddyzombie wrote:
Hope that back’s OK FF. I was gonna give the Russian Bench routine a go when I screwed up my shoulder. It sounded like a lot of fun, and a good prep for a push pull meet I wanted to do. To modify a routine to suit your schedule etc. is the right thing to do. Some of these routines I’ve seen recently seem nearly impossible.[/quote]
Thanks DZ. Back is dandy. Hope your shoulder is healing.
I am currently experimenting with the Russian Squat Routine. If it works the way I want, I think I may be hooked on it for a while. My plan is to take more rest days when it starts getting tough.
After running Smolov Base and seeing others do so successfully as well, especially Modi, nothing seem impossible anymore. The key is R&R and not adding a bunch of other stuffs.
Deads:
1 X 4 X 225
1 X 2 X 315
1 x 1 X 365
1 X 1 X 405 1 x 1 X 455 ***still got my PR
6 X 2 X 365
Today’s session was actually supposed to be done tomorrow, but I rested well yesterday and decided to go for it.
Deads weren’t in the schedule but I needed to know I am still good for 455 before squatting gets serious. Wasn’t a grinder but another 10# could have gone either way.
Standing Press: 165/195 as @ April 09
Bench Press: 275/315 as @ May 09
Back Squat: 325/405 as @ April 09
Deadlift: 455/505 as @ June 09
100 Squat Sessions: 59 @ June 1
My plan for the next 3 months is to bench and squat. I will be doing little deads work, if at all. Ditto for Standing Press. I will concentrate on these two for now and hope for some carry over to the other lifts.
I think I may be good for 285 on the bench. I completed another Smolov jr for bench last week and I am due to test the bench in the next few days. But I will probably skip it since I mostly train at home. it’s not that important in the scheme of things. The plan is to bench 315 by the end of the year, not 285/290.
While I have only been keeping track of my squat sessions(SS), it’s interesting that I have actually had more bench sessions this year than SS. I have trained my bench on at least 60 different days this year. Half of that accounted for in April and May - smolov jr, followed by HFT for Bench(1 week), and another smolov jr.
[quote]LittleStrick wrote:
FF- Nice to see you tearing it up. Those bench PRs are really sweet. I have no doubt that you’ll pop 315# and more by year’s end…
[/quote]
Thanks LS.
Not sure of more but it will be nice to get to what your current bench is by Dec. But by then you’ll probably be at 365 and the chasing continues…oh well
Standing Press: 165/195 as @ April 09
Bench Press: 275/315 as @ May 09
Back Squat: 325/405 as @ April 09
Deadlift: 455/505 as @ June 09
100 Squat Sessions: 59 @ June 1
My plan for the next 3 months is to bench and squat. I will be doing little deads work, if at all. Ditto for Standing Press. I will concentrate on these two for now and hope for some carry over to the other lifts.
I think I may be good for 285 on the bench. I completed another Smolov jr for bench last week and I am due to test the bench in the next few days. But I will probably skip it since I mostly train at home. it’s not that important in the scheme of things. The plan is to bench 315 by the end of the year, not 285/290.
While I have only been keeping track of my squat sessions(SS), it’s interesting that I have actually had more bench sessions this year than SS. I have trained my bench on at least 60 different days this year. Half of that accounted for in April and May - smolov jr, followed by HFT for Bench(1 week), and another smolov jr.[/quote]
Awesome squat goals FF! What kind of gains have you made since the start of the year?
[quote]soldog wrote:
formfunction wrote:
Update for June
Current/Goal for End of 2009
Standing Press: 165/195 as @ April 09
Bench Press: 275/315 as @ May 09
Back Squat: 325/405 as @ April 09
Deadlift: 455/505 as @ June 09
100 Squat Sessions: 59 @ June 1
My plan for the next 3 months is to bench and squat. I will be doing little deads work, if at all. Ditto for Standing Press. I will concentrate on these two for now and hope for some carry over to the other lifts.
I think I may be good for 285 on the bench. I completed another Smolov jr for bench last week and I am due to test the bench in the next few days. But I will probably skip it since I mostly train at home. it’s not that important in the scheme of things. The plan is to bench 315 by the end of the year, not 285/290.
While I have only been keeping track of my squat sessions(SS), it’s interesting that I have actually had more bench sessions this year than SS. I have trained my bench on at least 60 different days this year. Half of that accounted for in April and May - smolov jr, followed by HFT for Bench(1 week), and another smolov jr.
Awesome squat goals FF! What kind of gains have you made since the start of the year?
[/quote]
I was at 265 in Dec when I started posting
Ran 5 X 5, made 30lbs gain by Feb
Ran Smolov Base, gained another 30lbs by early April
But haven’t been able to squat well since April, one issue or the other - recently my lower back- so i may have lost a little strength since April.
[quote]formfunction wrote:
soldog wrote:
formfunction wrote:
Update for June
Current/Goal for End of 2009
Standing Press: 165/195 as @ April 09
Bench Press: 275/315 as @ May 09
Back Squat: 325/405 as @ April 09
Deadlift: 455/505 as @ June 09
100 Squat Sessions: 59 @ June 1
Awesome squat goals FF! What kind of gains have you made since the start of the year?
I was at 265 in Dec when I started posting
Ran 5 X 5, made 30lbs gain by Feb
Ran Smolov Base, gained another 30lbs by early April
But haven’t been able to squat well since April, one issue or the other - recently my lower back- so i may have lost a little strength since April.[/quote]
Wow - I didn’t read what I wrote! I meant all of your goals and wondered what kinds of collateral gains you’ve made as well as the squat gains. In any case, it’s all lookin’ real good.