The Squat Who Loved Me: Deep In The Back

Training Training Logs
61

Okay so I’m feeling fresh enough to do deadlifts today.

I did some reading last night on mixed grip vs hook grip, trying to figured out if it would make me imbalanced trying to use a mixed grip.

I ended up seeing how using mixed grip would give me more risk of tearing my bicep, so I’ll stick to double overhand afterall lol.

I’ll go to the gym later this evening, hopefully can manage to pull the last set for 5 or 6 times, didn’t bother checking what the weight was though, gonna go do that right now

62

31,10 2012
Deadlifts
1x5 170
1x5 210
1x3 295
1x3 340
1x5 380

DB Rows
1x10 100

63

2,11 2012

OHP
1x5 65
1x5 85
1x3 100
1x3 125
1x3 135
1x2 150

So my squats look like they’re stalling and so are my OHP’s. not sure if that’s what I said in my previous leg workout post, but what I think I’ll do is that when I’m stalling I’m going to drift away from 5-3-1 a little, and breakdown my work set in heavy singles, so today say I need to squat 300 for 3 reps, well instead I’ll do 3x1x300. As mentioned, my numbers are growing strongly on bench and DL’s, I don’t want to reset my squat and ohp so that they start lagging. I’m pretty sure that the workout will be fine if I do things this way.

64

Squat
1x5 135
1x5 165
1x3 200
1x3 235
1x3 265
1x1 300

65

Bench
1x5 100
1x5 125
1x3 150
1x5 190
1x3 215
1x2 240

66

I for a while had a ‘‘problem’’ to my knee. The day after squatting, and several days after even, my right knee is always kind of tingly/sore.

I paid more attention to my squat last training session I did them ( pretty sure it was last saturday ) and my form is pretty bad as far as wobbling knees out of the hole goes.

This is a problem because I don’t want to keep increasing my weight and further injure myself, I want a healthy old age so I gotta be careful with these knees of mine.

I decided to carry on for too long with bad form hoping it’ll correct itself but it isn’t, so I decided to use this milestone as a reset point for my squats.

I have been squatting high bar since forever and having my knees wobbly since forever as well so I figured I’ll be starting my squats over to 135 and correct my knees and my stance, I want to re learn how to squat and start form a low bar this time.

I still want to do heavy leg exercises so I think I’ll stick on to 5/3/1 for all of my upper body and deadlifts, as far as legs go I’ll switch my squats to leg press. On that day I’ll do 5x5 squats starting at probably 135, maybe even lighter just to make sure I correct my form really well, I’ll throw in the inner and outer adductor machine as well…

makes me sick to my stomach to squat that low weight but its gonna be the best decision for now I suppose.

67

Today is deadlift day! 405x1 is the plan, the goal is 3-5… gonna see how it goes. It’s quite a big milestone, I’m definitely sure I’ll pull it for 1, as mentioned I’m aiming for a solid 3, maybe 5… I’ll gonna have myself recorded for a form check.

I didn’t lift it yet but I feel it’s already owned. Already mentally planning my workouts on the way to a 495, next milestone to hit… can’t wait

68

Success!
Deadlift
1x5 170
1x5 210
1x3 255
1x5 320
1x3 360
1x4 405 <all time pr, stoked as fu

Gonna post the vid a soon as i can

69

Milestone indeed, well done. :slight_smile:

70

sorry the video is inverted

71

405 deadlift formcheck - YouTube maybe this link will work

72

9,11 2012
1x5 65
1x5 85
1x3 100
1x5 125
1x3 145
1x2 160

Tricep pushdowns
1x10 120
1x10 135
1x10 150
1x10 165

Dips
BWx10

73

Going to wash then gonna hit the gym for my legs, starting today I’m replacing squats with leg presses as mentioned in previous post.

it’ll be the last workout of this cycle.

I’m going to finish getting my numbers together for my next cycle, with this next cycle I want to start adding more accessory to the workouts, I’m finishing my training sessions way fast so I could use a lil more volume to help the lifts. Nothing too crazy though

74

You over extended on 3 and 4 but other than that pretty solid technique. NICE! Congrats on the PR.

75

What do you mean by over extending? The form looked way off you mean?

On another note, I’m so indecisive about what to do with my legs.

Did a leg workout the other day but nothing worth mentioning, lame leg presses and low weight squats.

As I was doing my workout I think I figured a better idea to better my squats, I think I’m gonna make my 5/3/1 a 3 day a week or 4 day a week routine, such as either chest/back/shoulder or chest/back/shoulder/funny day, and try to space my training days so that I can perform squats SS style in my assistances, no more leg press or anything of the sort, just squats back to the basics.

considering I go to the gym usually chest on monday, back on tuesday and most likely shoulders on wednesday, I might just keep on doing this and go for SS style legs m/w/f, this way maybe friday could become a ‘‘funny day’’, I’ll go in perform my squats and then I could run some assistance work for whatever is weak this week… I’m still plotting my comeback for my squats, nothing is set in stone but this is what I figured out so far

76

13,11 2012

Bench
1x5 105
1x5 130
1x3 155
1x5 170
1x5 195
1x6 220

Incline DB press
1x7 80
1x6 80

CGBP
1x10 95
1x10 95

Squat
1x10 135
1x10 135

My squats were nice.
Very light weight and controlled motion throughout every reps. Went down so far I realized that my previous heavy squats were lacking depth on top of form, it was parallel more than ATG…

All I know is that I keep saying I’ll do this and or that to heal my squats but I keep changing my mind every 2 seconds. Right now I’m just gonna take off a few lbs off my squats weight on my usual squat day and go from there, I will keep some squats as assistance on some different days though just to get more squat volume in. I decided to go as far down as 270 as my 1rm, just because I’ll be able to do BBB with a full plate afterwards.

My 4th cycle started just today with this very first bench workout. I’m thinking about adding in more volume to my assistance as mentioned before, here is what I came up with

Bench 5/3/1
Incline DB press
CGBP
Squats

Deadlift 5/3/1
Bent over BB Rows
Weighted pull ups
BB curls

OHP 5/3/1
OHP BBB
Weighted dips

Squats 5/3/1
Squats BBB

This is what I would like to keep it to for the next cycle or two. I’m going to play around with the setsXreps of the assistance work just because that’s how I feel.

I kinda like the template as is, going to get a decent amount of leg work to help my squats, getting just the right assistance off of my back day, BB rows to help my bench, pull ups to help my OHP, curls to make my bicep so big I don’t have to worry about a mixed grip on heavy deadlifts.

Triceps accessory on OHP day and bench day just to get a little stimulation and maybe someday have that enormous tricep.

It looks clean, nothing too fluffy, yet I think it’ll get nasty. We’ll see how it goes.

One thing to note is that I always felt like shit even thinking about dropping the weight on my squats, but after today and noticing how my form was clean as opposed to how my squats were like last week, I couldn’t be more happy to reset it. The squats today felt so nice. Now not only do I want to squat 315x5, but I want to squat it with the form I did today.