Squats, Squats, Squats

cardio,shoot me

what sport, Gaa or football? not that i play/watch either

podge57

GAA - which IS football:D

podge57

Deads were a but better today - they were really slow off the floor for some reason tho. Im gonna start training them a bit differently, as they havent really gone up lately

Deadlift
60kg x 5
100kg x 5
140kg x 5
160kg x 3
180kg x 2
200kg x 1
220kg x 1
230kg x 2

SLDL
100kg x 12
100kg x 12
100kg x 12

Pulldowns
3 x 15

Fat Grip Curls
30kg x 12
30kg x 12
30kg x 12

podge57

I've decided on the deadlift programme I'm going to use - it's fairly straight-forward, but I think it should work. I've never DL'ed twice a week before, so it should be interesting. Also, the first 4 weeks are easy enough, which means I won't be facing anything too difficult until after my exams.

Also took some measurements at the weekend, although I have nothing to compare them to.

Waist: 33"
Legs: 27.5"
Arms: 16.25"

My weight is still @ 107kg, but I'm noticeably leaner, and my belt is definitely looser. All the cardio is good for something, I suppose...

cardio,shoot me

i measured myself last night!, 26inch thighs, 36inch waist and 15ish inch guns :P

Inspector Coptoor

measurements are something i should have taken before and after my diet.
ill get into doing it soon.

Interesting looking deadlift programme.
saved a copy of it and put in my own numbers.
might try it sometime

podge57

cardio,shoot me wrote: »

i measured myself last night!, 26inch thighs, 36inch waist and 15ish inch guns :P

Liam Henners257 wrote: »

measurements are something i should have taken before and after my diet.
ill get into doing it soon.

Interesting looking deadlift programme.
saved a copy of it and put in my own numbers.
might try it sometime

Yeah, I wish I took measurements a bit more often, its a good wway to evaluate progress.

I've never heard of anyone using that DL programme before, but I like the look of it - I'll be the guinea pig!

podge57

This session looks fairly easy and straight-forward, but it was far from it. Everything was done beltless, and I took 90 seconds max between sets. I dont think I've ever sweat as much during a workout. I've sort of resigned myself to the fact that I'm not going to make much progress between now and the end of my exams, so I just want to continue getting in better shape, and put myslef in a position where I will be able to make consistant progress again in a few weeks

Squat
20kg x 8
60kg x 5
100kg x 5
120kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 5

Deads
60kg x 5
100kg x 5
140kg x 3
162.5kg x 5
162.5kg x 5
162.5kg x 5
162.5kg x 5
162.5kg x 5

Pullups
5
5
5

BB Curl
30kg x 12
30kg x 12
30kg x 12

Standing Ab Pulldown
20
20
20

podge57

Another good session today. Squats were done beltless and with short rest periods again.
Was happy enough witht he bench PR, first 4 reps were solid, 5th was a bit messy

Squats
20kg x 8
60kg x 6
100kg x 5
125kg x 10
125kg x 10
125kg x 10

Bench
20kg x 8
40kg x 8
60kg x 5
80kg x 5
90kg x 3
105kg x 5 PR
90kg x 5
80kg x 10

Pressups v Mini Band
3 x 10

BW Rows
3 x 10

Face Pulls
3 x 15

podge57

Today was fine, nothing overly exciting. Same weight on deads next week, except its for 3 doubles

Deads
60kg x 5
100kg x 5
140kg x 3
160kg x 3
187.5kg x 3
197.5kg x 3
207.5kg x 1
207.5kg x 1
207.5kg x 1

BB Row
80kg x 10
80kg x 10
80kg x 10

Bench
20kg x 10
80kg x 10
60kg x 5
80kg x 5
90kg x 10

BB Situp
20kg x 10
30kg x 8
30kg x 8

podge57

I was really busy and tired today, so I just stuck to the basics

Squat
20kg x 8
60kg x 5
100kg x 5
120kg x 3
155kg x 5
155kg x 5
155kg x 5
155kg x 5

Deads
60kg x 5
100kg x 3
140kg x 3
167.5kg x 5
167.5kg x 5
167.5kg x 5
167.5kg x 5
167.5kg x 5

Pullups
3 x 5

podge57

Good session today - it feels like my squat mojo is coming back I smoked 200, and I was tempted to go for more, but Im still not at 100%, so I didnt. Going to go for 180 x 5-6 next week (6 would be a PR). I will probably use 207 as my max when I start smolov in a few weeks
Benching was a bit rubbish b/c I have a huge cut on my hand from deads, and I couldt hold the bar properly

Squat
20kg x 15
60kg x 8
100kg x 5
140kg x 3
160kg x 3
180kg x 2
200kg x 1
180kg x 1 (Beltless)

Bench
20kg x 12
40kg x 10
60kg x 8
80kg x 5
90kg x 5
100kg x 5

Ab Pulldown
3 x 20

Lat Pulldown
3 x 15

BB Curl
25kg x 45

podge57

Hit some very nice pressing PRs today. With the floor presses, 120 and 127.5 felt like warm ups. 130 was a grinder, but I still got it. I havent gone for a floor press 1rm in a while, so its a 15kg pr. I also havent done any sort of overhead pressing lately, and Ive never put more than 67.5kg over my head. Needless to say, I was pretty happy with 70kg x 5

Deads
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 2
207.5kg x 2
207.5kg x 2
207.5kg x 2

Floor Press
20kg x 10
60kg x 8
60kg x 8
80kg x 5
100kg x 5
115kg x 3 PR
120kg x 1 PR
127.5kg x 1 PR
130kg x 1 PR

BB Row
60kg x 12
82.5kg x 10
82.5kg x 10
82.5kg x 10

Push Press
60kg x 8
70kg x 5 PR

podge57

Another solid session today - squats were good, I think I could have got 4 if I went for it. Deads were nice and fast, looking forward to 3 singles @ 220 this weekend

Squat
20kg x 8
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 1
190kg x 3

Deads
60kg x 5
100kg x 5
140kg x 3
175kg x 5
175kg x 5
175kg x 5
175kg x 5
175kg x 5

Ab Pulldown
3 x 20

BB Curl
40kg x 10
40kg x 10

podge57

Great session today, hit my first legitimate squat PR in a while. First 5 reps were solid, last one was a bit of a grinder, but still not bad.
That took a lot of energy out of me, so I kept it simple after that

Squat
40kg x 8
40kg x 8
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 6 PR

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

Seated Row
3 x 12

Tri Pushdown
2 x 15

squat vid is uploading...

podge57

video

https://www.youtube.com/watch?v=dKpZN3OzJNs

brianthebard

Noice, I like how you've gotten yourself into the habit of locking your elbows down before each rep, you must have been working on your form for a while? They look a lot 'prettier' than previous vids too which is a bonus if it feels good.

podge57

brianthebard wrote: »

Noice, I like how you've gotten yourself into the habit of locking your elbows down before each rep, you must have been working on your form for a while? They look a lot 'prettier' than previous vids too which is a bonus if it feels good.

Cheers, I find pushing my elbows forward at the start helps me keep my chest up
I got the idea from this guy's vids - he's an incredible squatter

http://www.youtube.com/user/Blenderate

I have been trying to work on form lately, but mostly just trying to be consistant and not changing my technique every session. I just think just by squatting the same way over and over, technique naturally becomes better

podge57

Was planning to deload because of exams this week, but I had enough time to get a quick session in. Probably won't lift again until the weekend

Squat
20kg x 8
60kg x 8
80kg x 8
100kg x 8
120kg x 5
150kg x 12

Front Squat
80kg x 5
100kg x 3
120kg x 2

BB Row
85kg x 10
85kg x 10
85kg x 10

podge57

First week of exams is over - I have already done my 3 hardest exams, and I have fairly straightforward ones next week, then its goodbye college .
Got a solid session in today, the heat made it a bit tougher, and I was fubar'd after the deads. Ive had to bit my DL program on the backburner, as I had a pretty big cut on my hand, and deadlifting twice per week meant it just kept getting worse.
Also planning to start smolov this Thursday

Deads
60kg x 5
100kg x 5
140kg x 5
180kg x 10 PR

CG Bench
20kg x 10
40kg x 10
40kg x 10
60kg x 8
80kg x 6
90kg x 3
100kg x 3
100kg x 3

Squat
60kg x 8
60kg x 8
100kg x 5
140kg x 5

Tri Pushdown
3 x 15

Seated Row[/B
3 x 12

https://www.youtube.com/watch?v=n7PdUI4cAk4

brianthebard

Good luck with the exams, what you going to be when you grow up? Have you thought about using straps til your hand heals up, I doubt your grip strength will get that far behind because of a week or two with straps.

podge57

brianthebard wrote: »

Good luck with the exams, what you going to be when you grow up? Have you thought about using straps til your hand heals up, I doubt your grip strength will get that far behind because of a week or two with straps.

Thanks, I have no idea what I want to do after college, although I have a long list of things I don't want to do, which isn't much help :rolleyes:

I actually did use straps a few weeks ago when I first cut my hand, but they didn't make a huge difference. I also think doing deads twice per week during smoov would probably not be the best idea

podge57

Last session before starting smolov- just wanted to get a bit of weight on my back, but I was tired so I didnt do too much

Squat
20kg x 8
60kg x 8
100kg x 5
140kg x 3
160kg x 3
180kg x 2
200kg x 1

BB Row
87.5kg x 10
87.5kg x 10
87.5kg x 10

Bench
20kg x 10
20kg x 10
60kg x 8
80kg x 8
100kg x 5
100kg x 5

kevpants

Things look in good shape man. Don't ever get a job, way over-rated.

podge57

kevpants wrote: »

Things look in good shape man. Don't ever get a job, way over-rated.

yeah, I haven't made an awful lot of progress in the last couple of months, but once I get college out of the way, Ill have much more time to train, eat and sleep, I should start setting some decent PRs again.

I've been trying to think of ways I can make money without getting a job, but I haven't come up with anything (legal) yet.

Frank McGivney

nice lifting buddy hope u dont mind me giving u a suggestion, looking at your squats your losing your form just out of the bottom and you are leaning over, then you back is lifting alot of the weight. If you look at the vids of you man u copying watch his body postion it never changes . whats happening is that your abs arent strong enough to maintain your form. You just need to add some weighted situps and crunches (10 to 15 reps with heavy weight) not 100 bodybuilding crunches just some weighted ones. Bet it will stop the lean over and you will lift an awful lot more weight
hope you dont mind me saying above. Like your training programme, nice and simple and hard

podge57

Frank McGivney wrote: »

nice lifting buddy hope u dont mind me giving u a suggestion, looking at your squats your losing your form just out of the bottom and you are leaning over, then you back is lifting alot of the weight. If you look at the vids of you man u copying watch his body postion it never changes . whats happening is that your abs arent strong enough to maintain your form. You just need to add some weighted situps and crunches (10 to 15 reps with heavy weight) not 100 bodybuilding crunches just some weighted ones. Bet it will stop the lean over and you will lift an awful lot more weight
hope you dont mind me saying above. Like your training programme, nice and simple and hard

Thanks for the input - you're right, I definitely need to bring up my ab strenght, and its something I've been slacking on lately. Ill start add in some heavy ab work 2-3 times per week

I have been working a lot on staying more upright, and it has improved in the last few months, but still kore to do

podge57

And so it begins....
The weight today felt fine, and most of the reps moved pretty fast, the only problem I had was that I was getting gassed near the end of sets, but apart from that it was fine. I am still getting myself prepared for some insane DOMS though
Gonna try and post up vids from most of my sessions, only got sets 2+3 today as I forgot to hit record on the 1st, and didnt have enough memory on the 4th

Squat
20kg x 8
20kg x 8
60kg x 5
100kg x 5
120kg x 5
145kg x 9
145kg x 9
145kg x 9
145kg x 9

BB Curl
30kg x 12
30kg x 12

Ab Pulldown
12
12

podge57

vid:

https://www.youtube.com/watch?v=bnW-2-gDxqM

brianthebard

Looking tight man, you must have insane shoulder/upper body flexibility to be able to get your hands that close in to your shoulders, are your wrists not killed?