Squats, Squats, Squats

Hanley · 14-03-2010 5:54pm

podge57 wrote: »

Wow, this just gets better and better. I know my squats arent pretty, but bear in mind this guy is still talking about a video of me doing GMs

Maybe I should go to Educogym and get them to check my form

Google 'how to squat' then press 'find on this page' and enter 'head up, chest up, back straight. You dont bounce up and down like a ****in duck. I am a qualified personal trainer. Use the net to learn, not to try and prove your better than someone. I wouldnt allow anyone to squat like that in MY GYM. Now if you dont shut up I will get all my girls to slag the **** out of you on your SQ,MG page. I have that one on my facebook wall under the title 'how not to squat' 2 comments so far are from girls. 1st says "what is that twat doing?" 2nd one "my thoughts exactly Martina thats bound to hurt but not his legs" 1st comment is from a client of mine and the second is from Eileen a personal trainer from Educogym. Now she knows how to squat. shes been doing it since you were in your nappies.

Mega-ignorance is probably the worst thing in the world. There's no arguing with a guy like that. I'm usually against violence, but I think he deserves to have his face smashed in for being so stupid.

podge57 · 14-03-2010 9:16pm

might post the link later, I want to see if he has any more pearls of wisdom first

Hanley wrote: »

Mega-ignorance is probably the worst thing in the world. There's no arguing with a guy like that. I'm usually against violence, but I think he deserves to have his face smashed in for being so stupid.

Those are my thoughts exactly. Usually I would find something like this funny, but the fact that he thinks he knows so much, and actually knows nothing at all is extremely annoying

kevpants · 15-03-2010 5:10pm

God I'd love to befriend that guy on facebook. You should do that! Admit you're wrong, ask to be his friend so you can seek his guidance and then slowly hunt down and kill every one he cares about...

That or just contradict everything he ever says, ever.

brianthebard · 15-03-2010 5:11pm

podge57 wrote: »

might post the link later, I want to see if he has any more pearls of wisdom first

Does he have any videos of his own lifts up?

podge57 · 16-03-2010 12:14am

kevpants wrote: »

God I'd love to befriend that guy on facebook. You should do that! Admit you're wrong, ask to be his friend so you can seek his guidance and then slowly hunt down and kill every one he cares about...

That or just contradict everything he ever says, ever.

oooh, I should have thought of that earlier, I think we are past the friend stage now

I'm also afraid that he will get "his girls" after me...

brianthebard wrote: »

Does he have any videos of his own lifts up?

Heres his youtube a/c
http://www.youtube.com/user/MrJohnbolger

These 2 videos appear to be of him
http://www.youtube.com/watch?v=QVv5gwz_fx0
http://www.youtube.com/watch?v=5UtsyG9aNzY

Looks like an odd fellow...

podge57 · 16-03-2010 12:21am

- Winding down my training this week. I'll hit my squat and bench openers near the end of the week, and thats about it. I paused all the CG presses today

Squat - 1RM: 216kg
20kg x 6
60kg x 6
100kg x 3
140kg x 3
160kg x 3 reps x 1 sets @ 7.5 RPE - 74% of 1RM
180kg x 3 reps x 2 sets @ 8.5 RPE - 83% of 1RM

CGBP - 1RM: 123kg
20kg x 8
40kg x 8
60kg x 5
80kg x 5 reps x 1 sets @ 8 RPE - 68% of 1RM
90kg x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RM

T Bar Row - 1RM: 100kg
40kg x 8
55kg x 8 reps x 2 sets @ 7.5 RPE - 59% of 1RM
62.5kg x 8 reps x 1 sets @ 8 RPE - 66% of 1RM

Standing Ab Fallouts
3 x 10

Sangre · 16-03-2010 12:24am

I wondered how the Chuckle Brothers stayed fit for their strenuous moving job - putrefied beef and heavy breathing squats.

podge57 · 16-03-2010 12:49am

Sangre wrote: »

I wondered how the Chuckle Brothers stayed fit for their strenuous moving job - putrefied beef and heavy breathing squats.

haha, nice spot - this is the new "squats and milk"!

d'Oracle · 16-03-2010 12:04pm

podge57 wrote: »

oooh, I should have thought of that earlier, I think we are past the friend stage now

I'm also afraid that he will get "his girls" after me...

Heres his youtube a/c
http://www.youtube.com/user/MrJohnbolger

These 2 videos appear to be of him
http://www.youtube.com/watch?v=QVv5gwz_fx0
http://www.youtube.com/watch?v=5UtsyG9aNzY

Looks like an odd fellow...

THE FULL STACK!
That is some squat.

No wonder his legs looks so big and strong.

kevpants · 16-03-2010 12:20pm

He looks like some hitman out of a Paul Williams Sunday World book.

The Puff-Adder

or

The Cormorant

or

The Marmoset

kevpants · 16-03-2010 12:36pm

d'Oracle · 16-03-2010 12:53pm

What has been seen, cannot be unseen.

podge57 · 16-03-2010 5:50pm

That pic is disturbing...

He seems to have backed off now, after realising how wrong he was

podge57 · 17-03-2010 6:30pm

- Just worked up to my bench opener and did some speed deads today. Benching was good, although I set up wrong on the 112 double, and it was a bit slower than I expected, so I did another single after which was much smoother. Bar speed was really fast with the deads - I took about 30 secs between each single, and was focusing on getting set up right. More importantly, my hand didnt really bother me either.
- Feeling pretty good about my attempts for the comp, hopefully I can put it all together on the day

Bench - 1RM: 125kg
20kg x 8
40kg x 8
60kg x 5
70kg x 5
85kg x 3 reps x 1 sets @ 7 RPE - 68% of 1RM
112.5kg x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
112.5kg x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

Deadlift - 1RM: 247kg
60kg x 3
100kg x 3
140kg x 3
180kg x 1 reps x 6 sets @ 6.5 RPE - 73% of 1RM
200kg x 1 reps x 1 sets @ 7 RPE - 81% of 1RM

Lat Pulldown
2 x 15

Tri Pushdown
2 x 15

podge57 · 19-03-2010 5:30pm

- Took my squat opener for a few reps, they all felt very solid. This was my last session before next saturday, so nothing too extreme again.

Squat - 1RM: 223kg
20kg x 6
60kg x 5
100kg x 3
140kg x 3
160kg x 2 reps x 1 sets @ 7 RPE - 72% of 1RM
180kg x 1 reps x 1 sets @ 8 RPE - 81% of 1RM
200kg x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
200kg x 1 reps x 1 sets @ 8.5 RPE - 90% of 1RM

Incline Bench - 1RM: 120kg
20kg x 8
40kg x 8
60kg x 8
70kg x 6 reps x 1 sets @ 7 RPE - 59% of 1RM
80kg x 6 reps x 1 sets @ 7.5 RPE - 67% of 1RM
85kg x 6 reps x 1 sets @ 8 RPE - 71% of 1RM
85kg x 6 reps x 1 sets @ 8.5 RPE - 71% of 1RM

BB Curl
30kg x 12
35kg x 10
40kg x 8

Face Pulls
3 x 12

podge57 · 30-03-2010 4:27pm

Forgot to post my results here:

Squat
Attempt 1: 200kg
Attempt 2: 200kg
Attempt 3: 215kg

Bench
Attempt 1: 112.5kg
Attempt 2: 120kg
Attempt 3: 120kg

Deadlift
Attempt 1: 215kg

vid:

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

Got my injury checked out today, thankfully it is nothing too serious. I have a small adductor tear. I need to rest it for at least 10-14 days, and take anti-inflammitories. After that it should be ok

podge57 · 02-04-2010 4:37pm

Was itching to lift today, so I decided floor presses would probably be the safest thing to do. I havent done the creepers in a long time - and now I remember why. I thought 62.5kg would be too easy, but I couldnt even reach the 10th set.
My adductor seems to be recovering well, so hopefully I will start some light squatting at the end of next week

(for anyone who doesnt know what the creepers are, you do 1 rep, rest 10 secs, 2 reps, rest 10 secs etc until you reach a set of 10)

Floor Press
20kg x 10
60kg x 10
70kg x 10
80kg x 10
100kg x 5

Creepers: 62.5kg

podge57 · 06-04-2010 6:37pm

I've been trying to work out a plan for the next few months over the last week or so.

Until the end of May, I'm going to focus more on higher rep stuff. I wil still do some low-rep work, but my goals are based around higher reps. The main reason for this is that I am in my final year of college, and I've only got 2 months left. The work is pretty stressful and time consuming, so I think focusing on higher rep work will be less mentally and physically taxing.

The main numbers I would like to hit are:
Bench: 100kg x 10
Squat: 140kg+ x 20

Im also going to clean up my diet a bit, and Im replacing about 50g of carbs with protein.

Once I finish college, Im going to dive straight into smolov

podge57 · 07-04-2010 11:46pm

Felt good to be able to do some squatting today, my adductor felt fine, hips and legs were sore b/c Ive done nothing recently
Benching was fine, technique was a bit funky, but I havent benched much recently either

Squat
20kg x 10
20kg x 10
40kg x 10
40kg x 10
60kg x 10
60kg x 10

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 5
100kg x 3
100kg x 3
100kg x 3
80kg x 12

BB Curl
30kg x 15
30kg x 15
35kg x 12

Seated Row
12
12
12

podge57 · 09-04-2010 4:14pm

Squats felt rock solid. Ill ove up to 140kg next session, and after I should be back to normal. Didnt want to do too much else today - I had a match last night, and I've another tonight. Ill try and get a proper structure in place for next week, although Ive 4 games next week, so that might be difficult

Squat
20kg x 10
20kg x 10
60kg x 8
80kg x 8
100kg x 8
120kg x 6

CGBP
20kg x 12
40kg x 10
60kg x 8
70kg x 8
85kg x 6
85kg x 6

Face Pulls
3 x 15

Pushdowns
3 x 15

podge57 · 11-04-2010 4:32pm

Great session this morning. It was incredibly hot out in my shed, but give me that over the cold any day.
Squats felt great, looking foward to getting some proper weight back on the bar soon.
Surprised myself when benching, I was aiming for 100x6, but got 7 for a 2 rep PR, with at least one more in the tank.
After that, I decided to mess around in my bench shirt. It was pretty fun, and I think I could get 150+ if I could get the shirt on properly and get a handoff. I have no idea how you're supposed to keep your head on the bench in a shirt though.

Squat
20kg x 8
20kg x 8
60kg x 8
80kg x 8
100kg x 6
120kg x 6
140kg x 6
100kg x 12

Bench
20kg x 8
20kg x 8
40kg x 8
60kg x 6
80kg x 6
100kg x 7 PR
+ Shirt
120kg x 2
130kg x 1
140kg x 1

https://www.youtube.com/watch?v=irs7zyzzs6s

COH · 12-04-2010 6:32pm

What shirt are you using?

cardio,shoot me · 12-04-2010 6:58pm

looks like an F6

podge57 · 12-04-2010 9:44pm

yup, a titan f6. Its a size 48, so a bit too big, but I picked it up cheap on ebay

podge57 · 14-04-2010 9:30pm

I shouldnt have gone so long without deadlifting, they were pretty brutal today

Deadlift
60kg x 5
100kg x 5
140kg x 5
180kg x 3
200kg x 3
200kg x 3

BB Row
60kg x 15
80kg x 10
100kg x 6
90kg x 8

SLDL
100kg x 10
100kg x 10
100kg x 10

Lat Pulldown
3 x 15

cardio,shoot me · 14-04-2010 10:00pm

+1, i really am not looking forward to deadlifting again, gonna suck so bad!

podge57 · 14-04-2010 11:49pm

cardio,shoot me wrote: »

+1, i really am not looking forward to deadlifting again, gonna suck so bad!

yeah, the bar moved much slower than usual, and my head was ready to explode - definitely not fun!

podge57 · 17-04-2010 12:13pm

Pretty terrible session today. Between working, college and football, this week has been really tiring. I had no energy today, and my lower body was extremely tight. After next week, I should be able to lift on the same days that I have football, so that should help a bit.
Did the OH presses outside, as Ive no room inside, and the weather is so good

Squat
20kg x 8
20kg x 8
60kg x 8
80kg x 5
100kg x 5
125kg x 10
140kg x 8

Front Squat
60kg x 5
80kg x 5
100kg x 5

Bench
20kkg x 10
60kg x 8
80kg x 5
105kg x 3
105kg x 3

OH Press
40kg x 10
52.5kg x 9
52.5kg x 7

podge57 · 19-04-2010 4:25pm

Today was the first time since the nationals that Ive had over 140kg on my back, and also the first time Ive put my belt on. I wasnt sure how it would go, but I was hapy with the result - 180x3 was fairly easy, and technique was decent too (by my standards!)
Benching was fine, was hoping for 8 for the pr, but it wasnt there today.
The lunges were done in my back garden, and they annihalated my quads

Squat
20kg x 8
60kg x 8
100kg x 5
140kg x 3
160kg x 3
180kg x 3
140kg x 10

Bench
20kg x 10
40kg x 10
60kg x 8
70kg x 6
80kg x 6
100kg x 7

Face Pulls
3 x 15

Hanging Leg Raises
2 x 10

Walking BB Lunge
40kg x 25
40kg x 25

https://www.youtube.com/watch?v=0xVkOB58LPY

podge57 · 20-04-2010 9:14pm

Im absolutley dying atm - I had an u21 match tonight, and someone decided it would be a good idea for me to play midfield. 60mins constant running @ 107kg is not easy

Ive actually started playing full-forward lately, and Im doing pretty well there. My speed is pretty good, but my stamina is awful, so at least at full-forward you get a break

Squats, Squats, Squats

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