Squats, Squats, Squats

podge57

brianthebard wrote: »

Did your heel(s) come up a bit near the lockout? If you think this is the case then some dynamic work might help? Very nice deadlifting otherwise, looked nice and quick, well ready for more! You think all the squatting you did recently had an effect on your dead or was it something else?

Yes, my right heel came up on the first rep, which happens quite a lot when I deadlift.
My right leg is noticeably shorter, im not sure if that would be the cause...

I dont think the squats affected me too much, felt pretty strong on deads today, if anything i think my upper back work might be lacking

ladowack

Savage lifting there podge!, do you plan on lifting with IDFPA next year?

Hanley

Fcuk Podge... you're considerably stronger than I was at your weight and age. Jesus I'm jealous.

Really glad the hard work's paying off for ya!!

podge57

ladowack wrote: »

Savage lifting there podge!, do you plan on lifting with IDFPA next year?

Thanks, and yes I'll be competing with the IDFPA next, really cant' wait to compete again

Hanley wrote: »

Fcuk Podge... you're considerably stronger than I was at your weight and age. Jesus I'm jealous.

Really glad the hard work's paying off for ya!!

Cheers Hanley, thats pretty cool to hear considering the level you're at now!

Everything seems to be falling in place nicely for me atm

podge57

- Went to a gym today, because I'd been in the house studying all day and I had some free passes so I decided it would be good to get out for an hour
- Not sure what weights I was using on the machine exercises

DB Rows
35kg x 20
40kg x 15
40kg x 12

Lat Pulldowns
12
10
10

Face Pulls
15
12
12

Tri Pushdowns
15
15
15

Treadmill
10 mins (1.5k)

podge57

- The original plan for today was some sort of bench pr, but I still had really bad DOMS from Wednesday, so that wasn't happening. From next week there will be more structure to my benching, not sure if a will follow a specific routine, or just draw something up myself, but I dont work as well when I haven't got it all planned well in advance.
- Also wanted to get the bar on my back, and I've wanted to try pause squats for a while. They're pretty cool, not as much of a strenght drop-off as I predicted either.

Bench
20kg x 12
40kg x 8
65kg x 5
80kg x 3
90kg x 3
105kg x 2
105kg x 2

Seated OHP
40kg x 10
50kg x 5
50kg x 10

Paused Squats (3 sec Pause)
60kg x 5
80kg x 5
100kg x 5
100kg x 5
120kg x 3
140kg x 3 (not paused)

BossArky

Hey, do you bench alone out in the shed or with a spotter? What happens if you fail alone? No one will hear you over the music?

podge57

BossArky wrote: »

Hey, do you bench alone out in the shed or with a spotter? What happens if you fail alone? No one will hear you over the music?

yup, im almost always out there alone. Its not really a problem benching, I just set the safety rails above chest height, and then arch. So if I failed, I would just need to flatten out and slide out under the bar. I suppose if anything did ever happen I'd just have to wait until the song changed

podge57

Just putting this plan for the next couple of months here for my own reference, but any advice is welcome too

Now=> Dec. 25 : Smolov Intense Phase
Bench:
Week 1: 3x2 @ 102.5kg
Week 2: 3x5 @ 95kg
Week 3: 5x3 @ 100 kg
Week 4: 3x2 @ 107.5kg
Week 5: 3x5 @ 100 kg
Week 6: 5x3 @ 105kg

This will leave me about 5-6 weeks out from the comp, so it will look like this:
Squat:
Wk1: 5x80-85%
Wk2: 5rm
Wk3: 3x85-90%
Wk4: 3rm
Wk5: Opener
Wk6: Deload

This will be done on Fridays, with 3x5 @ ~70% done on Mondays

Bench will be done with the same structure, except the %'s will be different since my bench %'s are a bit warped. Benching will be on Mondays, with 3x5 on fridays

Not sure what way I will train deads yet

__________________________________________________________

I usually like to follow a set-out program, but there arent really many designed for 5 weeks, but what I've planned is pretty basic, and I think it should work well. I prefer to hit triples and sets of 5, I think they work much better for me than singles

podge57

- Fairly happy with today, all the presses were easy enough, focused a lot on form, especially keeping tight
- Found out today that the comp is on Jan 23, which happens to be right in the middle of my exams. As long as I have no exam that day, there won't be any problems though. I'll also have to adjust my plan a bit

Bench
20kg x 12
40kg x 10
60kg x 5
80kg x 3
90kg x 2
102.5kg x 2
102.5kg x 2
102.5kg x 2
80kg x 8
80kg x 8

BB Row
80kg x 10
80kg x 10
100kg x 6

BB Shrug
60kg x 50
80kg x 30
120kg x 12

Tri Extension
30kg x 15
35kg x 12
35kg x 12

podge57

- Since I'm starting the smolov intense phase next week I decided to go forthe DL PR that I've been wanting to get for the last few weeks. I got it, still having lots of lockout problems though. First attempt I missed above my knees, second attempt I started in a much lower position, and it was slow, but I got it. It slipped out of my hand after I locked it out, don't know what happened - it wasnt my grip, just a pain and now my hand is bruised and swollen
- After smolov, I'll have to work on my lockout, I'm thinking Romanians and lighter weight focusing on powering through the lockout
- Got a vid., but deleted it by mistake

Deadlift
60kg x 5
100kg x 5
140kg x 5
180kg x 3
220kg x 1
240kg x 0
240kg x 1 PR

Squats
60kg x 8
100kg x 5
120kg x 5
140kg x 5

GM
32.5kg x 12
32.5kg x 12
32.5kg x 12

kevpants

Good stuff. We now officially have the same pull! Until Friday at least

cardio,shoot me

kevpants wrote: »

Good stuff. We now officially have the same pull! Until Friday at least

woho! confident are we?

Officially you are both waaaaay stronger than me, gay.

(good sh!t podge, good sh!t......)

podge57

kevpants wrote: »

Good stuff. We now officially have the same pull! Until Friday at least

I think it's safe to say you're well ahead of me at this stage

As long as I can get 250 by the single lifts I'll be happy

cardio,shoot me wrote: »

woho! confident are we?

Officially you are both waaaaay stronger than me, gay.

(good sh!t podge, good sh!t......)

ha, thanks, we are both officially much older than you too

(kev being much, much older )

Also, you are officially

podge57

- Today went pretty well, taking it easy since I'm starting the smolov intense phase on Monday. Gonna close grip on Fridays, to get more volume in, all of today's reps were fully paused, Monday's were paused, but not for long. Will add 5kg next week
- The one-arm rows were cool. I used a barbell, and it replicated a DB row very well, only big difference was that I didn't need to stabilise the weight. This is one of the few exercises I miss from the gym, but I think this should be a good substitute. (The weight is not including the bar, b/c I have no idea how much of it I was lifting)
- Weight is now above 103kg

CG Bench
35kg x 8
35kg x 8
60kg x 6
70kg x 6
80kg x 5
80kg x 5
80kg x 5

Pullups
10
8
7

Seated Shoulder Press
40kg x 12
50kg x 10
55kg x 8

One-Arm Row
30kg x 12
30kg x 12
30kg x 12

podge57

- First day back to smolov. Was pretty good, although I was a bit rusty on the heavier squat sets, but I expected that. Weight didn't feel too bad.
- Was supposed to bench 95x3x5, but realised half way through the 3rd set that I had the safety rails set too low, so I didnt risk it

Squats
20kg x 5
60kg x 5
100kg x 3
100kg x 3
127.5kg x 3
145kg x 4
165kg x 4
165kg x 4
165kg x 4
165kg x 5

Bench
40kg x 8
40kg x 8
60kg x 5
80kg x 3
95kg x 5
95kg x 5
95kg x 4

BB Row
90kg x 8
90kg x 8
90kg x 8

brianthebard

podge57 wrote: »

- The one-arm rows were cool. I used a barbell, and it replicated a DB row very well, only big difference was that I didn't need to stabilise the weight. This is one of the few exercises I miss from the gym, but I think this should be a good substitute.

Have you tried t-bar/one arm t-bar rows? The gym I'm in now has an attachment in the wall for them, going to try them out soon hopefully.

What exactly does a smolov intense phase involve? I know nothing about these russian things except that you lift ****loads all the time.

podge57

brianthebard wrote: »

Have you tried t-bar/one arm t-bar rows? The gym I'm in now has an attachment in the wall for them, going to try them out soon hopefully.

What exactly does a smolov intense phase involve? I know nothing about these russian things except that you lift ****loads all the time.

yes, I've done them using a towel as the handle. Theyre pretty good, and the towel makes them a great forearm exercise too

The intense phase is basically just part 2 of smolov. The reps are much lower (3-5), which I think is where the intense part comes. But, yeah, it is basically just lifting ****loads the whole time

Heres a good write-up on the whole thing
http://www.ontariostrongman.ca/Resources/training/smolovsquatcycle.htm

podge57

- Another good session. Squats are nearly back to 100%, just need to focus on pushing my knees out the whole time, I think not squatting heavy for 3 weeks means that its just taking me a while to get back into. Still managed the weights pretty well, so Im happy enough. Going to bench on friday, then a fairly easy squat day on saturday, before the real tough stuff next week
- Managed to break my camera, so haven't been able to get any vids. Hopefully I'll get a new one or work out how to use my phone soon.

Squats
20kg x 7
60kg x 5
80kg x 5
117.5kg x 3
135kg x 3
155kg x 4
172.5kg x 3
162.5kg x 5
162.5kg x 5

podge57

- Decided to switch may main bench day to friday so I don't have to do it after squatting. Was happy with today, reps and form felt solid
- Assistance work was a bit rushed because I had to go somewhere, but it meant the intensity levels were high, worked up a decent sweat

Bench
30kg x 8
30kg x 8
60kg x 5
80kg x 3
90kg x 1
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
70kg x 15

Pullups
8
8
8

Upright Row
30kg x 12
40kg x 10
40kg x 10

One Arm Row(ex.bar)
30kg x 12
35kg x 10
35kg x 10

One Arm Extension
20kg x 15
20kg x 15

podge57

- Felt really good today, squat form was pretty much spot on. It was also the first time in months Ive been able to squat without any liniment or spray on my left knee, which was good too. Today is the easiest day of the whole cycle, so I was really focusing on form
- Managed to figure out how to upload from my phone, quality isnt the best, but it'll do

Squat
20kg x 8
60kg x 5
80kg x 5
100kg x 3
125kg x 4
135kg x 4
155kg x 4
155kg x 4
155kg x 4
155kg x 4
155kg x 4

Hanging Leg Raise
20
20

https://www.youtube.com/watch?v=e5PBLYacZ1Y

cardio,shoot me

jeez the pipes are comin in strong!

podge57

cardio,shoot me wrote: »

jeez the pipes are comin in strong!

lol, thanks, I think its mostly lighting tho


also I just realised you can see my breath when I exale after a rep. It was pretty damn cold!

podge57

- Fairly happy with today. The last rep of both 172.5 sets were hard and slow, but all in all it was good. The 175 set was meant to be 172 too, but I loaded it wrong. 182.5x3 is next on wednesday, Ill make sure to get a vid.
- CG benching was good and solid, I think the bb rows could have been a pr too

Squat
20kg x 8
60kg x 5
80kg x 5
115kg x 4
135kg x 4
155kg x 4
175kg x 3
172.5kg x 4
172.5kg x 4

CG Bench
30kg x 8
60kg x 5
70kg x 3
85kg x 5
85kg x 5
85kg x 5

BB Row
85kg x 12
85kg x 12
100kg x 8

kevpants

Did you move your stance in Podge?

podge57

kevpants wrote: »

Did you move your stance in Podge?

I brought it in a few inches just before starting smolov, but havent changed it since then

podge57

- Today was decent. Squats were good for the most part, although for a few of them I was using a lot of back. On the 182.5 set, the first rep was solid, second rep was ok, and the thirdd was messy. It was a big pr though, so I wasnt expecting perfection. I was finding it really hard to get and hold my air, Im in between nothces on my belt atm, so its not fitting perfectly
- Got some vids, but I couldnt edit them in movie maker, or play them, so Im not sure if theyll work

Squat
20kg x 8
60kg x 5
100kg x 3
125kg x 3
145kg x 3
162.5kg x 3
172.5kg x 3
172.5kg x 3
172.5kg x 3
182.5kg x 3 PR

172 2nd set

https://www.youtube.com/watch?v=flCb9-Ngmbo

172 1st or 3rd set?

https://www.youtube.com/watch?v=zFWEjilZNNY

182.5 x 3

https://www.youtube.com/watch?v=fNZ2234W1vs

jayoo

Bloody hell:) brill squats,

Inspector Coptoor

nice work.
particularly on the last rep
serious squating

podge57

Thanks lads, that last rep was the definition of a grinder.

Never felt like I was going to miss it though, which is always a good sign