Alrighty, I need a plan to fix some stuff in my squat. It isn’t acceptable to have the type of glaring weaknesses I have at the moment, but at the same time I don’t want to change anything drastic before testing my maxes or doing anything that will bother deadlift progress.
So here is my planned training for week 6, 7, 8, and 9 for my squat to maybe fix this issue to get another 10 pounds out of this training cycle without fucking myself up.
week 6:
rep squats 300X7 is minimum if I feel like shit, goal is 300X8-10 reps without knee caving
wide stance low box squat 2X8, 1X20 breathing set (could switch it out with week 7 sumo deads depending on where I train)
deficit SLDL 3X15
hip thrusts 3X20
abs supersetted with back extensions
week 7
competition style squat with belt 265X2 for 5 sets, work up to 375X1 with rev bands
wide sumo deadlift (maximum stance width that I can set up correctly in) focusing on keeping hips low and using glutes 1X12, 1X10 1X8 1X6
deficit SLDL 3X10
hip thrusts and band squat super set 3X10
suit case deadlifts 4X5
week 8
Competition style squat with belt work with the percentages given then rep out at the 100% set
5X10 ultra wide sumo stance SLDL
3X20 lunges
40 reps of GHR
abs
week 9
competition stance squat with belt 320X8-9
week 10 just do the mock meet
I also need to do a fuck load of mobility work, and squats with the bar. Deadlifts will be trained as usual. Body day will have 100 reps of some type of glute exercise, and probably some GHR variation.
Body day
over head press
135X8
135X8
135X8 last two reps sucked because my left shoulder is a tiny bit fucked up
135X6 these were harder than they should’ve been because I had to press ahead of me or choose not to lock out to keep from shoulder pain
standing calf raises
225X20
245X15
265X10 drop set 225X10
reverse grip curls with 3 second hold and eccentric
65X10
65X7
65X5
Time for some stupid tricep shit that was inspired by Dave Tate (in other words it is going to suck)
band push downs
1 light band per side neutral gripX20 pronated grip grabbing bottom X10 1 minute rest
1 light band per side neutral gripX10 kneeling pronated gripX3 normal pronated gripX5 gripping the sides of one band with each handX20 My triceps were ludicrously pumped and beat up from these two sets.
band pull aparts
light bandX30 1 minute 10 seconds rest
light bandX20 50 second rest
light bandX10 40 second rest
light bandX6
low box band hip abductions
doubled lightX20
doubled lightX20
doubled lightX20
wide fat grip dead hang pull ups
bwX12
bwX6
bwX3
I suppose it was an okay training session, I wish I could’ve gotten my goal of 5 sets of 8 with 135. I’ll have to look into my pressing form/raping the stubborn reoccurring knot in my left trap so my left shoulder doesn’t freak out as much from overhead pressing (I haven’t resolved the issue yet because it is hard as fuck to deal with, and it only affects my press and not my bench or any other lifts). I also think I was kinda a pussy with picking all of the isolation exercises, just picked the exercises I’d know would work great for the muscles I wanted to address and it just kinda ended up like that.
Week 6 day 1 heavy deadlifts (3X2 at 85+%)
wide sumo deadlifts
135X5
225X5
275X3
315X3
365X2 this is probably a PR
365X2
385X2
405X1 massive sumo PR especially with shoes (the 1 inch deficit from shoes rape my leg drive in the conventional and sumo and make me lose about 25 pounds on what I can pull)
conventional stance good mornings
185X10 for 5 sets, 1 minute rest
fat grip dead hang chin ups
25X8
27.5X6
30X6
standing ab rollouts
bwX8
bwX7
bwX5
That’s it. I should pull a massive conventional PR when I go test. Three weeks from now I am going to pull 425X2-3 on my last heavy deadlift day of this cycle.
Warm up (winged it since I forgot what the warm up was for today)
DB external rotations 20’X10
rear delt raises 20’sX15
over head press
45X8
95X6
135X12 …PR?
145X5
115X8
standing calf machine
3 plates per sideX10
3 plates per side+1 quarterX20
max effort quad plate pinch (as in the skin on my quad got caught when I was putting a 45 on)
3 plates per side+1 plate+two ten’sX15
3 plates per side+1 plate+ quarter+two ten’sX10
EZ reverse grip curls
1 quarter+5 pounds per sideX12 for three sets, X3 1 minute rest
dips
35X8 1 minute rest
35X8
35X5
35X5
35X3
lat pull down
160X12
160X11
160X8
160X7
150X5
incline rear delt raise (neutral grip)
20’sX30 (about ten of these were partials)
20’sX20 (about 8 were partials)
40’sX45
That’s it. I am gonna go to the doctor tomorrow to get my leg checked out to make sure I just bruised it really fucking bad. The skin on my quad looks really disgusting (reminds me of how the skin looks after a muscle tear).
round 2
cuban rotations 10X15
band external rotations X7 per side
band pull aparts X15
band dislocations X8
band presses X15
This felt orgasmic on my shoulders. My left shoulder was definitely a lot weaker on the cuban rotations/band external rotations. [/quote]
Nice.
I loooove Cuban rotations too!!!
tweet
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Yep, they’re some good stuff.
1/17/15
Rep deadlifts
Beltless conventioanl deadlifts
135X5
225X5
275X3
315X3
360X4 the form was awful, and I couldn’t get tight/everything felt off
360X8 PR Form was great, and everything felt good
beltless SLDL
275X5 for 3 sets, 2 minute rest
band leg curls and sit up super set
1 light persideX20, 10X15
1 light+micro per sideX10, 25X5
1 light+micro per sideX8, 25X4
My hamstrings definitely seem to need more love on the GHR bench/heavy SLDL/block pulls. I didn’t have any issues with my ab/back (erectors/lats) keeping myself in position, and I was able to quickly drive it off the floor, but my hamstrings were struggling to do the work once it got to below my shins.
floor press
45X5
95X5
135X5
185X5
205X5
225X3
255X1
275X1 fucking smoked this even though I got a shitty hand off
285X0 I got stapled, it was like my body gave up after moving the bar three inches
very high incline close grip bench
135X15
135X10
135X8
some random gym bros from the football team challenged me to curl 115 strict for reps, so…
85X6
105X6
115X4 lol
105X6
105X4, drop set 85X4
neutral grip DB tricep extensions super setted with laterals
45’sX12, 25’sX20
45’sX10, 25’sX18
45’sX6, 25’sX10
supinated grip band pull aparts
mini+microX15
mini+microX10
mini+microX4
That’s it. I am gonna try to do some incline pressing to see if that will help (never did them seriously before). At the worst, I just get bigger delts, bigger upper chest, and some poundage on my OH press.
Alright, update time: I kinda got impatient, and tested my deadlift at a really shitty time (I had no sleep the night before). I pulled a solid 435, and didn’t lock out the last two inches of 450. I am starting Coan phillipi with the goal of pulling 480 on week 10, and go from there if I have more in me. I’ll be trying to eat my way up to 190 by the end of Coan Phillipi.
For the bench I’m just going to run some westside conjugation, and for the squat I’ll just do repetition effort work with front squats and bodybuilding work after the front squats.
[quote]Destrength wrote:
Alright, update time: I kinda got impatient, and tested my deadlift at a really shitty time (I had no sleep the night before). I pulled a solid 435, and didn’t lock out the last two inches of 450. I am starting Coan phillipi with the goal of pulling 480 on week 10, and go from there if I have more in me. I’ll be trying to eat my way up to 190 by the end of Coan Phillipi.
For the bench I’m just going to run some westside conjugation, and for the squat I’ll just do repetition effort work with front squats and bodybuilding work after the front squats.[/quote]
Nice PR dude! So you’re moving away from the Cube?
