HOW DO U STAY SO UPRIGHT WHEN YOU FRONT SQUAT!!
?
[quote]Spock81 wrote:
HOW DO U STAY SO UPRIGHT WHEN YOU FRONT SQUAT!!
?[/quote]
Lots of practice and the use of weightlifting shoes.
6/14 - Friday - Squat C10W3
Squat strength was down a decent amount. Probably due to my heavy deadlifts Tuesday. My lower back was still a bit sore. If I want to keep doing those top sets heavy frequently I probably need to change things up for better recovery.
The the way I used to do it was keep everything the same except start the week on Thursday versus Monday. That gave me an extra day to recover in the middle of the cycle week. I could also try my best to put the ego aside and do the 3 day template. Honestly, I think the 3 day might be the best fit for now.
LB Squat
170 x 5
195 x 3
220 x 8 (was hoping for 12-14…)
Knew it wasn’t going to be a great day so I took a little bit off the volume of the assistance and got out.
GM
95 x 10 x 3 (sumo, narrow, sumo)
Clean Grip Reverse Lunge
65 x 20
6/15 - Saturday - Light Stuff
rower- 2000m in 12 minutes
seated cable row- 75 x 10 x 5
db swing / jump rope / ab wheel
52.5 x 15 x 3 / 100 x 3 / 20 x 3
hanging leg/body raises- 10 x 2 sideways / straight x 5
And some facepulls, pushdowns, and BPAs later on.
So its official…I’m going to try the 3 day 531 template. Not sure if I’ll do a particular assistance plan or my own thing, but the off-season template for strength in the powerlifting edition looks nice. I should be able to condition myself better with this as well. Cycles will be 5 weeks with either 4 workouts on the deload week, or combining the press/deadlift on Monday like in the book…whatever I feel like.
6/18 - Tuesday - Press/Deadlift C10W4 Deload
Took Monday off to recover from working Sunday overnight. Pretty much squeezed 3 workouts in, so I will be able to take today off too.
Press
50 x 5
60 x 5
75 x 5 x 2
Deadlift
150 x 5
190 x 5
230 x 5
Front Squat
95 x 10 x 3
NG DB Floor Press
40 x 10 x 5
SL Lying Leg Curl
30 x 15 x 3
DB Lateral Raise / Pinwheel Curls
10 x 15 x 3 / 25 x 15, 12 x 2
Lat Pulldown
90 x 10 x 5
DB Swing / Jump Rope / Ab Wheel
50 x 15 x 3 / 100 x 3 / 20, standing 10 x 2
6/20 - Thursday - Bench C10W4 Deload
I tried a more powerlifting like bench today. Did all but one set with my pinkies on the rings. For me thats pretty damn wide as my index finger is right on the smooth part of the bar for my close grip. Since it was a deload I was lifting insanely light weight, but it did feel easier going more wide. Only issue is unracking the bar gets me just a tad out of position. Think I’m going to try pinkies on the ring this coming cycle and see if I am indeed stronger that way and if my shoulders hold up.
Bench
75 x 5 W
90 x 5 W
110 x 5 x 3 (W, N, W)
Incline DB Bench
40 x 10 x 3
Incline DB Fly
27.5 x 20, 15
Seated Cable Row
90 x 10 x 5
Tri Ext Machine
35 x 15
45 x 10 x 2
HS Shrug
205 x 10 x 2 seated
205 x 30 standing
Facepulls, pushdowns, and curls with band
6/21 - Friday - Squat C10W4 Deload
Worked up to an extra set of 5 on the squats since my training max is still pretty low. I also won’t be squatting again for the next 10 days due to my new 3 day a week schedule.
LB Squat
95 x 5
115 x 5
140 x 5
160 x 5 extra set
HB Narrow Squat
135 x 10 x 2
Good Morning
85 x 10 x 3
Clean Reverse Lunge
60 x 20 x 2
DB Swing / Jump Rope / Ab Wheel
35 x 15 x 3 / 100 x 3 / 20 x 3
Hanging Leg/Bodyish Raises
10 x 2 sideways / 5 x straight
Calf Ext on Leg Press Machine
180 x 10 , 8 Insanely slow on the eccentric and paused at the top.
Fuckin cool new avitar pic MM.
[quote]csulli wrote:
Fuckin cool new avitar pic MM.[/quote]
Thanks. Would look even cooler with more weight.
6/24 - Monday - Press C11W1
And the 3 day template begins… Changed up the assistance a bit. Added some one arm db pressing and replaced the db floor press with weighted dips.
Press
87.5 x 3
100 x 3
112.5 x 9
Standing 1A DB Press
35 x 10 x 3
Lat Pulldown
110 x 10 x 5
Dips
BW x 5, 5
25 x 10
30 x 10
35 x 10
Pinwheel Curl / Lateral Raise
25 x 15 / 12.5 x 10 x 3
27.5 x 10, 10
Facepulls and pushdowns later
6/25 - Tuesday - Steady state cardio
No prowler or sled so gotta use the typical machines.
Rower - 2600m in 15 minutes
Elliptical - 1.51 miles in 15 minutes with heart rate around 125-130.
Yay…fun stuff : /
6/26 - Wednesday - Deadlift C11W1
Went hard but left 1 or 2 reps in the tank today. Was motivated by reading the 531 book and worked up to a couple of singles. Video of my 415 is below. Right before I was about to pull I lost all the tightness in my belt but got it up without to much strain anyway.
Deadlift
275 x 3 - Did sumo up to this weight. Switched because its just so uncomfortable to me.
310 x 3
350 x 7 - Belt added
385 x 1
415 x 1
Front Squat
145 x 5 x 5
Lying SL Leg Curls
30 x 12 x 3
6/27 - Thursday - Conditioning and stuff
rower - 2550m in 15 minutes
farmer walks- 75s x several trips. single arm x 2 trips
db swing / jump rope / ab wheel
35 x 15 x 3 / 100 x 3 / 20 x 2, standing x 10
calve extension on leg press machine- 180 x 10 x 2 very slow reps. 150 x 16 fast reps
6/28 - Friday - Bench C11W1
Shouldve been off work today, but I’m going in 2-6 for a little OT so had to train earlier and somewhat fasted. Training didn’t go too well.
PL Bench
130 x 3
147.5 x 3
167.5 x 8
Felt weird on top set. Reps were tough so cut it off instead of going all out. Pretty sure I had 2 grinders in me. Benching wider is pretty new to me also, so for now my close grip is stronger I guess.
Reverse CG Bench
130 x 10 x 3
1A DB Row
40,52.5,65 x 10
Pecker Decker
90 x 15 x 3
HS Shrug
205 x 25 x 2
Will do some facepulls, pushdowns, and curls with band later.
I see you don’t like sumo? What part puts you off on it, the rash it causes on your adductors from the arms scraping them so much? I personally find them uncomfortable/awkward when I lacked the mobility to get into the right positions. What stance (narrow/medium/wide) did you use? 
I don’t get any rashes, but its just uncomfortable when my hands are dragging up my thighs, especially with the hook grip. I’ve experienced with different widths and pointing my toes out and in too. I think my technique is fine. Just need to find a comfortable position with my hands. I’ll be trying them again next deadlift workout so we’ll see.
7/1 - Monday - Squat C11W1
Worked up to heavier weights for the first time in a while. Decided to leave the belt at home so everything was done completely raw. Still havent used my belt with the squat since the meet.
LB Squat
170 x 3
190 x 3
215 x 12
Joker Sets
235 x 3
255 x 2 (99% sure I couldve got the 3rd, but I was out in the open without a spotter.)
Paused
185 x 3 x 3
Good Morning
95 x 10 x 4 (narrow and sumo alternated)
DB Step Ups
30s x 10 x 3 each leg
7/2 - Tuesday - Boring stuff yay!
rower- 2650m in 15 minutes
db swing / jump rope / ab wheel
52.5 x 15 x 3 / 100 x 3 / 20 x 3
That was all I had time for today. Bench tomorrow. Not sure why, but my calves feel kind of sore from yesterday. Maybe the step ups worked them a little? I dunno…
7/3 - Wednesday - Press C11W2
Press
82.5 x 5
95 x 5
105 x 12 (estimated max- 146.5)
1A DB Press
35 x 10 x 3
Pull Ups (Did these between pressing sets)
5 x 6, 7
Dips
BW x 20, 12, 10
Pinwheel Curls / Side Raises
27.5 x 12, 10, 8 / 12.5 x 10 x 3
Hockey game in a while.