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Shut Up and Squat!
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Wednesday 23rd July - Extra Day for Back Work
Warm up: lat pull down 35 x 3 x 10 and some stretches
Chins:
BW x 12, 8, 7
T-Bar Row:
Bar x 1 x 10
40 x 1 x 10
80 x 3 x 10
DB Row:
26kg x 2 x 12
Seated Incline DB Hammer Curl:
18kg x 3 x 6
Thoughts: T'was nice to get a bit of extra back work done. I feel it's my weak point so will probably do something similar to this every second week or so (time permitting). Threw in some bicep work also coz it's kinda mandatory and all isn't it?
Definitely an enjoyable workout. Also, I've been told by a few of the instructors that they'll let me into the elite gym for squatting purposes. So that was a nice suprise 
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Sunday 3rd August
Warm up: Some mobility drills and a few stretches
Squat:
Bar x 2 x 5
50 x 1 x 5
70 x 1 x 4
90 x 1 x 3
110 x 1 x 2
130 x 1 x 1
145 x 3 x 5
Bench:
Bar x 2 x 5
40 x 1 x 5
50 x 1 x 4
60 x 1 x 3
70 x 1 x 2
80 x 1 x 1
90 x 3 x 5
Deadlift:
Bar x 2 x 5
50 x 1 x 5
70 x 1 x 4
90 x 1 x 3
110 x 1 x 2
130 x 1 x 1
140 x 1 x 5
Barbell Shrugs:
110 x 12, 10, 10
Facepulls:
28.75 x 3 x 20
Thoughts: A tough day under the bar but well worth the effort. My squatting is starting to suprise me. I really thought it would be hard today but the work sets felt great and were quite fast. I'm delighted with my bench as well - coming quite close to a PB with that too. Even my deadlift felt good today. I absolutely ripped the bar off the floor during my work set. I'm totally shattered now but I'm very very happy with the way things are progressing. Long may it continue 0 -
Hugh Mongus wrote: »Body Measurements (inches) - 27/06/08
Neck - 15.25
Shoulders - 48
Biceps - 14.5(l) 15(r)
Forearms - 12 (l&r)
Wrist - 6.75 (l&r)
Chest - 40
Waist - 34
Hip - 39
Thighs - 24.5(l) 25(r)
Calves - 15(l) 15.25(r)
Ankles - 9(l&r)
Body Measurements (inches) - 05/08/08
Neck - 15.75 (+ .5)
Biceps - 15(l) 15.5(r) (+ .5 (l&r))
Forearms - 12.5(l) 13.25 (r) (+ .5 (l) + 1.25 (r))
Wrist - 6.75 (l&r) (N/C)
Chest - 40.5 ( + .5)
Waist - 34.25 ( + .25)
Hips - 39.5 ( + .5)
Thighs - 25.25(l) 25.75(r) (+ .75 (l&r))
Calves - 15.25(l) 15.5(r) ( + .25 (l&r))
Ankles - 9(l&r) (N/C)
Thoughts: Some nice symmetrical gains on most fronts. Delighted with the extra half an inch on my neck. I've done a lot of neck related work recently such as wrestler's bridge and headstand wrestler's bridge against a wall (something like this) during my warmups and it's good to know it's starting to pay off.
On a different note, something crazy went on with my forearms! At first I thought it was the way I was measuring it but I kept getting the same result ( I'm definitely measuring it the same as last time). Not too bothered with the extra .25 inch on my waist. Also, I couldn't remember how I measured my shoulders last time
so I just left it out.
Overall, I'm pleased with the progress - barbell work FTW!!!
:D:D 0 -
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Monday 11th August
Warm up: mobility stuff and some stretches
Front Squat:
Bar x 2 x 5
40 x 1 x 5
50 x 1 x 5
60 x 3 x 5
Bench:
Bar x 2 x 5
50 x 1 x 5
60 x 1 x 4
70 x 1 x 3
85 x 1 x 2
92.5 x 3 x 5
Deadlift:
Bar x 2 x 5
50 x 1 x 5
70 x 1 x 4
90 x 1 x 3
110 x 1 x 2
130 x 1 x 1
142.5 x 1 x 5
Barbell Shrugs:
120 x 10, 10, 10
Thoughts: Back after 5 days out
There seems to be something wrong with my knee. Nothing major but it just doesn't feel right. There is a bit of a grinding sound in the front of my right kneecap when I go past parallel in a squat. I'll probably end up heading the doctor instead of a physio because I can go for free. Maybe it's my knees giving me a hint that it's time to introduce knee wraps 
. Will probably try the 150kg 3x5 on Wednesday as I've put too much effort in the past few weeks just to stop at my previous PB. Obviously though if I feel any pain in my knee I'll stop.
The workout itself was fine. First time doing front squats. I hardly felt it in my legs at all and I know I can go much heavier but my shoulder flexibility is holding me back. I'm doing the front squats with a clean grip and am finding it hard to keep my elbows up. Any more weight at the mo and I know I wont be able to keep them up. Hopefully the correct position will become second nature after a few weeks.
Delighted with my bench - that equals my previous PB. Last rep was a grind but that's to be expected. Deadlift was fine as well. I should get that tape of my 147.5kg 3x5 squat tomorrow. Now only if my knee would stop being such a pain in the arse...0 -
I thought better of it today and gave the gym a miss. My knee is still giving me problems. It's feels quite weird when I walk - bit of popping going on. Hence, I'm gonna give the squats a miss until it gets better. It would be foolish to continue the way I am. Plenty of ice and elevation for the next few days and as little walking as possible. No squats = but I suppose I gotta look at the bigger picture.
Also, I'm off to Florida for a theme park holiday on the 23rd of this month for 2 weeks so that should give me time off to rest it. Don't worry, I ensured that my hotel has a gym
Here's the much promised video of 147.5 x 3 x 5 squats done last week:
Thoughts: I definitely need to get a bit deeper (1 inch+) - my depth got slightly worse as the sets went on. The first set was the best imo. Also, my footwear needs to be changed asap. Might see if I can get a pair of oly shoes over in the states.
The video cam is definitely a valuable tool in the weights room. It's nice to be able to see your depth and technique on video. I'm gonna invest in one soon enough - might get one of these in the US too!
Any tips/pointers/comments/criticisms are more than welcome. 0 -
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Is that the depth your knee hurts at?
There's no pain but yeah I'd say that's my normal work set depth.If I were to guess, I'd say it's cos you're not squatting below parallel.
Need to fix that then. It's the first time I've been able to see my depth on video so now that I finally know what my depth is I'll certainly take them deeper. Taped my warm up sets also and they were a lot deeper. I think it's more about me being a pussy on my work sets. More pschycological than physiologicalyou probably need another 4-6 inches to get below parallel
Cool. Comments taken on board and much appreciated. 0 -
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Monday 16th March
Warm up: mobility drills, wrestler's bridge, soft tissue work
Squat:
Bar x 2 x 5
50 x 1 x 4
70 x 1 x 3
90 x 1 x 2
110 x 1 x 1
130 x 2 x 5
130 x 1 x 2
Bench:
Bar x 2 x 5
40 x 1 x 4
50 x 1 x 3
60 x 1 x 2
75 x 1 x 1
85 x 1 x 2
85 x 1 x 2
80 x 2 x 5
Deadlift:
Bar x 2 x 5
50 x 1 x 5
70 x 1 x 4
90 x 1 x 3
110 x 1 x 2
130 x 1 x 1
140 x 1 x 5
Ab Machine:
60 x 3 x 12
Thoughts: Not the best of days. Lucky I went tbh. Got ~3.5 hours sleep due to a long project that had to be handed in today. I'd usually never go after such little sleep but seeing as tomorrow is Paddy's day I knew it'd be the only chance I'd get until Wednesday. Ok so let's analyse...
My working sets on the squats felt heavy - really had to push myself to even get the first two sets done fully. I just didn't have the extra strength needed out of the hole today. Bench was a disaster. Tried the 85 twice but it wasn't happening tbh. Suprisingly the 10 reps at 80 had good bar speed and felt easy enough. I saved the workout from being a total catastrophe through my deadlift. Pushed it hard at 140 but really enjoyed it. In conclusion, lack of sleep really destroys your bench strength, takes three reps off your squat and makes your deadlift stronger*.
*applies to a sample size of one 0 -
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Thursday 19th March
Warm up: mobility drills, wrestler's bridge, soft tissue work
Front Squat:
Bar x 2 x 5
40 x 1 x 4
50 x 1 x 3
60 x 1 x 2
72.5 x 1 x 1
82.5 x 3 x 5
Military Press:
Bar x 2 x 5
40 x 1 x 3
50 x 1 x 1
57.5 x 1 x 5
57.5 x 1 x 4
57.5 x 1 x 3
Powerclean:
40 x 1 x 5
52.5 x 1 x 5
62.5 x 1 x 5
62.5 x 1 x 3 - I broke the bar
62.5 x 1 x 5 - new bar
BB Shrugs:
120 x 12, 10, 8
Face Pulls:
28.75 x 2 x 15
28.75 x 1 x 10
Standing Ab Rope Pulldowns:
36 x 1 x15
41 x 1 x 15
41 x 1 x 10 x craaaaaaaamp
Cable Rotator Cuff:
8.75 x 3 x12
Atlantis Calf Machine:
74 x 1 x 15
164 x 2 x15
164 x 1 x 13 x bigger craaaaaaamp
Warm Down:
20 min static stretching
Thoughts: Happy enough. Legs were tired from the soccer yesterday. I'm finding the front squat easy enough in poundage terms. I'm using the clean grip so the only problem I'm having is wrist flexibility. I should be able to get one or two more reps next time on the press. Powerclean was funny. I was flying along until the 2nd set. It felt as if the bar was getting longer as I cleaned each rep...then I looked down. The 7ft bar was now at least half a foot longer on one side. The end of the bar was coming off! So I got me a new bar and did 5 on the next set. Accessory work was pretty standard.0 -
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Thoughts: Most of the reps look fine to me. Camera position for the 2nd set is shocking - I'm still learning
One thing I can notice is my shoulder flexibility sucks in my left shoulder. This is due an old RC injury but I'm working on it. I ordered a foam roller so hopefully that'll help when I get it.
Oh and contrary to what it may look like in the vid, I only waited 5 mins between sets. The lighting between the sets changes dramatically 0 -
Thursday 26th March
Warm up: mobility drills, soft tissue work
Front Squat:
Bar x 2 x 5
40 x 1 x 4
50 x 1 x 3
60 x 1 x 2
75 x 1 x 1
85 x 3 x 5
Military Press:
Bar x 2 x 5
40 x 1 x 3
50 x 1 x 1
57.5 x 2 x 5
57.5 x 1 x 4
Powerclean:
40 x 1 x 5
50 x 1 x 5
62.5 x 3 x 5
BB Shrugs:
120 x 8, 10, 8
Standing Ab Rope Pulldowns:
41 x 3 x 15
*supersetted with*
Atlantis Calf Machine:
83 x 1 x 15
173 x 15, 12, 13
Thoughts: I'm really getting the hang of the front squats now that my wrist flexibility is improving. Added two reps to my military press since last time. Powercleans took alot out of me and my bb shrugs suffered as a result.
I wanted to do a bit more accessory work but the gym was closing. Didn't get any stretching done for the same reason so I'll do some tonight before bed. Everything's going quite well at the moment 0 -
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Tuesday 14th April 9:00am
Warm up: mobility drills, wrestler's bridge, soft tissue work
Squat:
Bar x 2 x 5
50 x 1 x 4
70 x 1 x 3
95 x 1 x 2
115 x 1 x 2
132.5 x 1 x 5
132.5 x 1 x 3 :mad:
100 x 1 x 20
Bench:
Bar x 2 x 5
40 x 1 x 4
50 x 1 x 3
65 x 1 x 2
75 x 1 x 1
90 x 2 x 5
90 x 1 x 4
Chins:
bw x 5,5,4
Ab Machine:
62.5 x 15,12,12
4:00pm
90 mins 5-a-side soccer
Thoughts: I was sick last week hence no updates. Lost a bit of weight too - down to 87kg as of this morning.
I'm ready to deload my squat. The first work set was grand and I was angry when I failed on the fourth rep of the second set. I really should've dropped the weight before the workout due to missing last week's workouts. I wanted to punish myself so went for a 20 repper. Happy enough with the 100kg. Set probably took ~2.5mins and afterwards I collapsed in a sweaty heap :pac:
Bench went quite well seeing as I've missed a workout. I was supposed to do deadlifts but I couldn't even get my body into the starting position due to the 20 repper. My legs are in flitters now. Haven't felt this much deep tissue burn in a long time I'm gonna deload my squat by ~10% to 120kg for the next workout.
Also, I really need to get more sleep. Probably averaging 5-6 hours a night which isn't enough. I do feel tired in the gym sometimes. Whether I end up getting more sleep or not is a different matter though. It's hard to break the habit of a lifetime.0 -
Wednesday 29th April
Warm up: mobility drills, wrestler's bridge, soft tissue work
Squat:
Bar x 2 x 5
40 x 1 x 4
60 x 1 x 3
80 x 1 x 2
100 x 1 x 1
120 x 3 x 5
Bench:
Bar x 2 x 5
40 x 1 x 4
50 x 1 x 3
65 x 1 x 2
75 x 1 x 1
85 x 3 x 5
Deadlift:
Bar x 2 x 5
60 x 1 x 4
80 x 1 x 3
100 x 1 x 2
120 x 1
130 x 1
140 x 1
150 x 1
160 x 1 |*PB*|
Ab Rope Pulldown:
48 x 12, 11, 8
*supersetted with*
Atlantis Calf Machine
182 x 12, 11, 10
Thoughts: Squats were fine. Took 5 kg off my bench since I've missed so many workouts and it felt easy enough also. I wanted to see were my deadlift is at as of now so I decided to work up to singles. Happy enough with 160 seeing as I haven't deadlifted in a month I could probably have got 165 but I was knackered at that stage. In my mind it's only a PB in all but name since I've never done singles before.
I've also decided I'm going back to american football as of sunday. I miss the pain and the collisions too much. Watching games on the sidelines is torture. Furthermore, I think it's time for a change so either next week or the week after I'll start WS4SB. I was gonna switch to the Texas method but that type of training wouldn't fit in very well with the football imo.
I came to this decision because the big three on the same day is really starting to take its toll. A lack of progress and LOTS of missed workouts from my logs is all the evidence I need. Plus a big dose of laziness Anyway, I gotta go, exam soon - must read 21 papers (most 30+ pages) before 10am on Friday. I really cant wait to start 
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https://www.youtube.com/watch?v=FMUF5hPldGM
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