Hel…Sol…DCA
Thanks for the kind words. Really appreciate it.
Squat Session #97 - Sep 26
A) Bench Press
1 X 5 X 135
1 X 5 X 165
1 X 5 X 190
1 X 5 X 215
1 X 5 X 240
1 X 10 X 190
B) Squat
Front
1 X 5 X 95
1 X 5 x 135
1 X 1 X 185
Back
1 X 5 X 215
1 X 5 X 245
1 X 3 X 275
1 X 5 X 305
C) Pull-Ups
1 X 5 X BW
1 X 5 X (BW+20)
1 X 5 X (BW+30)
7 X 5 X BW
D) Seated Calf: 5 X 20 X 110
E) Lying Leg Curls: 3 X 10 X 110
…6 hrs later
F) Dips: 5 X 10 X BW
G) DB Rows
1 X 5 X 60
1 X 5 X 70
1 X 5 X 80
1 X 5 X 90
1 X 10 X 100
1 X 20 X 80 (Kroc Row)
H) Abs
– Cable Crunches
–Serratus Crunches
–Planks
Really didn’t have it this morning - haven’t slept well last 2 nights- so everything felt heavier than should be.
Had to cut the session short but I returned to finish up later. Overall, I am glad I showed up.
I feel like a bandwagoner, but I agree with Hel as well. Great job! Adding 100#s to your squat is awesome, and so is keeping a difficult promise to yourself.
Thanks jjk…just when I was about to pay homage to your 280 X 17, you showed up here.
Let me ski in here on jj’s wake, and add my “great job” to the rest. Nice work on the 100# increase!
[quote]mathineer wrote:
Let me ski in here on jj’s wake, and add my “great job” to the rest. Nice work on the 100# increase![/quote]
Thanks math. But as you will see below the numbers don’t quite add up to 100.
Squat Session #98 - Sep 29
A) Overhead Press
1 X 10 X 45
1 X 5 X 65
1 X 5 X 95
1 X 5 X 120
1 X 5 X 140
1 X 10 X 100
B) Squat
Front
1 X 5 X 95
1 X 5 x 135
1 X 3 X 185
Back
1 X 5 X 225
1 X 5 X 255
1 X 3 X 285
1 X 4 X 315(should have gotten rep 5)
C) Deads
1 X 5 X 135
1 X 5 X 225
1 X 5 X 325
1 X 3 X 365
1 X 3 X 405
I wanted to get a deep 315 X 5 on the squat more than anything today. Thought I had it, then let go somehow and I was back down.
I had debated for about a week whether to test my 1RM two sessions from now. I keep changing my mind about it. At this point I have decided it’s really not necessary as testing my max may just screw with my current training schedule.
So as far as poundage gained from squatting on 100 different days the last 10 months, (225 X 5) to (310 X 5 or 315 X 4) will just have to do.
I don’t think I have 365 in me at the moment so I’ll have to scratch that 100# gain. Will probably not test my max until I am confident I have 2 X BW (375/380) Squat.
I think you should change your name to ‘King of Squat’. Very impressive all the sessions you’ve done over the past 10 months(and you missed 8 weeks). I don’t know if I could do all those without hurting myself. Great work.
FF I agree with eco very impressive squats all around
Thanks eco and kmc.
Squat Session #99 - Oct 2
A) Squat
Front
1 X 5 X 95
1 X 5 x 115
1 X 5 X 145
Back
1 X 5 X 185
1 X 5 X 225
1 X 10 X 255 (torture)
B) Bench
1 X 5 X 135
1 X 5 X 170
1 X 3 X 205
1 X 3 X 225
1 X 4 X 245 (missed rep #5 midway)
5 X 10 X 155
C) Crunches for my 1-pack Abs
Dissapointed with the bench 'cos I wanted to get 245 X 5. Will have a go at it again next bench day.
Thought I should start doing some higher rep (10s and 7s) squat. Turns out I may just be punishing myself. We’ll see if I have the courage to continue with this.
Oct 4
A)Standing Press
1 X 5 X 65
1 X 5 X 85
1 X 5 X 105
1 X 5 X 125
1 X 5 X 145
1 X 10 X 105
85 X 10, 10, 10, 9
alternated with
B) Seated calf : 10 X 10 X 140
C1) Wide-Grip Pull-up: BW X 5, (BW + 20) X 5, (BW + 30) X 3
C2) Medium Grip Chins: 5 X 5 X BW
D) DB Rows
70 X 10, 80 X 10, 90 X 5, 100 X 5
70 X 20 (Kroc)
E) Arms and Abs
Nice work, FF. When is #100 planned for?
Have you decided what you are going to do when the odometer rolls over 100?
Thanks fellas.
LS - #100 is planned for Weds
JJK - 5/3/1 is the only thing on my list but I can’t make up my mind. I have a trip coming up in about 7 weeks, and may not be able to get any training in for 2 weeks during the trip. I suppose I could do 2 cycles back to back, without the deload, starting next sat, then use the 2 weeks as deload.
To be honest I am not too sure working my presses once a week will be enough to move my numbers up. I say this based on what has worked in the past, but then I have never done 5/3/1.
Given how I keep playing with the numbers in my head, I may just give in so I can have some peace.
Resistance is futile!
[quote]formfunction wrote:
Thanks fellas.
LS - #100 is planned for Weds
JJK - 5/3/1 is the only thing on my list but I can’t make up my mind. I have a trip coming up in about 7 weeks, and may not be able to get any training in for 2 weeks during the trip. I suppose I could do 2 cycles back to back, without the deload, starting next sat, then use the 2 weeks as deload.
To be honest I am not too sure working my presses once a week will be enough to move my numbers up. I say this based on what has worked in the past, but then I have never done 5/3/1.
Given how I keep playing with the numbers in my head, I may just give in so I can have some peace.
Resistance is futile!
[/quote]
Shoot - try any program for 3-4 months, just to see. Not everything works for everybody…
Are you using session #100 to test maxes or did you decide differently?
[quote]soldog wrote:
formfunction wrote:
Thanks fellas.
LS - #100 is planned for Weds
JJK - 5/3/1 is the only thing on my list but I can’t make up my mind. I have a trip coming up in about 7 weeks, and may not be able to get any training in for 2 weeks during the trip. I suppose I could do 2 cycles back to back, without the deload, starting next sat, then use the 2 weeks as deload.
To be honest I am not too sure working my presses once a week will be enough to move my numbers up. I say this based on what has worked in the past, but then I have never done 5/3/1.
Given how I keep playing with the numbers in my head, I may just give in so I can have some peace.
Resistance is futile!
Shoot - try any program for 3-4 months, just to see. Not everything works for everybody…
Are you using session #100 to test maxes or did you decide differently?[/quote]
Not really sure I will be testing 1RMs since I train mostly at home. What I have written down for squat is 275 X 7 as working set, but I be darned if I don’t attempt 315 X 5 again.
I have no problems trying 5/3/1 even for 6 months. It’s the breaks that I may have in my training in Nov and Dec that I am concerned about. It would be difficult for me to assess how the program is working if I have to take 2 weeks off mid-cycle.
Don’t be surprised though if I am on the 5/3/1 bandwagon this time next week. I am that close.
Squat Session #100
Bench
1 X 10 X 135
1 X 5 x 185
1 X 3 x 205
1 X 3 X 235
1 X 3 X 255
3 X 5 X 225(did this after the squats)
Squats
1 X 10 X 135
1 X 5 x 185
1 X 3 x 225
1 X 1 X 255
1 X 1 X 285
1 X 1 x 315
1 X 1 X 345
1 X 0 X 365
1 X 0 X 355
So that’s it as far as counting my squat sessions. Wasn’t too sure what I was going to be doing today but decided to test 1RM while benching even though I woke up with a tight upper back. I don’t think this affected my squatting though.
Not so overly happy with where I ended up but not terribly dissapointed either. The important thing is I have started squatting, I am healthy, and there is more to come 'cos I don’t plan to stop.
As you will see from the video(if it loads) my form needs some work and I chicken-wing too much, but I think depth is OK.
So…
265lbs @ 187 Dec 2008
345lbs @ 186 Oct 2009
405lbs @ 190 April 2010…that’s the goal now
345…
[quote]formfunction wrote:
Squat Session #100
…
So that’s it as far as counting my squat sessions. Wasn’t too sure what I was going to be doing today but decided to test 1RM while benching even though I woke up with a tight upper back. I don’t think this affected my squatting though.
Not so overly happy with where I ended up but not terribly dissapointed either. The important thing is I have started squatting, I am healthy, and there is more to come 'cos I don’t plan to stop.
As you will see from the video(if it loads) my form needs some work and I chicken-wing too much, but I think depth is OK.
So…
265lbs @ 187 Dec 2008
345lbs @ 186 Oct 2009
405lbs @ 190 April 2010…that’s the goal now[/quote]
Nice! an 80# increase in 8 months - Great progress!