Squats, Squats, Squats

Frank McGivney

nice one, body position looks better, gutsy lifting too on you own, If you think about pushing you head and shoulders slightly backwards on the way up it helps to keep you body more erect (you dont actually push back much or you would keel over obviously but the mental focus will help keep from bending over)

VIS VIRES

What weight are you running smolov off?
I'm going to start it in a few weeks not sure what what weight i'll use..
I'm not looking forward to the killer DOMS either, especially on week 1:D but it'll be worth it for some big PR's..

podge57

Thanks lads

brianthebard wrote: »

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?

Thanks, Ive never really worked on shoulder felxibility, I just gradually moved my hands in - no wrist pain, just a slight bit of elbow soreness after a set sometimes

Frank McGivney wrote: »

nice one, body position looks better, gutsy lifting too on you own, If you think about pushing you head and shoulders slightly backwards on the way up it helps to keep you body more erect (you dont actually push back much or you would keel over obviously but the mental focus will help keep from bending over)

Thanks, I try to drive my head out of the hole, but sometimes at the end of a high rep set my form gets a bit loose.
Ive never really had any worries about lifting alone, its a good solid rack, and the holes are nice and close together

VIS VIRES wrote: »

What weight are you running smolov off?
I'm going to start it in a few weeks not sure what what weight i'll use..
I'm not looking forward to the killer DOMS either, especially on week 1:D but it'll be worth it for some big PR's..

I put in 207kg as my max - I would definitely take 5-10kg off your actual max.
The first time I did smolov, the DOMS after the first 2 days were incredible, but then disappeared after that! Hopefully they wont be so bad this time around...

podge57

Squats were alright today - some of the reps were a bit slow and messy, but I knew 5x7 would be the hardest day, so I was just happy to get it over with

Squat
20kg x 8
20kg x 8
60kg x 5
100kg x 5
130kg x 4
155kg x 7
155kg x 7
155kg x 7
155kg x 7
155kg x 7

Bench
20kg x 12
20kg x 12
40kg x 12
60kg x 8
80kg x 5
100kg x 2
110kg x 2
85kg x 10

Seated Row
3 x 12

https://www.youtube.com/watch?v=ick7zE3zNdI

podge57

Today was pretty good. The bar was moving fairly slow, but most of the reps felt comfortable enough. I think next week, I will go with a 7.5kg increase instead of 10kg.

AM

Floor Press
20kg x 10
60kg x 10
80kg x 8
100kg x 5
120kg x 2
100kg x 6

BB Row
80kg x 10
90kg x 8
90kg x 8

Janda Situps
+10kg x 10
+10kg x 10
+10kg x 10

PM

Squat
20kg x 8
60kg x 8
60kg x 8
100kg x 5
140kg x 3
165kg x 5
165kg x 5
165kg x 5
165kg x 5
165kg x 5
165kg x 5
165kg x 5

Video: (its actually sets 1,3 and 5, not 1,2 and 3)

https://www.youtube.com/watch?v=UkDPKu4RXZ4

podge57

Squats were decent today - not the prettiest, but Im happy enough with them. The last 2 sets sort of turned into GMs a bit, but they were my ninth and tenth sets
Definitely going to go with a 7.5kg increase for week 2, I dont know if 10kg would be do-able

Squat
20kg x 8
60kg x 8
60kg x 8
100kg x 5
130kg x 3
155kg x 1
175kg x 3
175kg x 3
175kg x 3
175kg x 3
175kg x 3
175kg x 3
175kg x 3
175kg x 3
175kg x 3
175kg x 3

https://www.youtube.com/watch?v=WiMyHDe0JCg

podge57

First session with my new setup today (more about that in the next post). Squats were great, felt very solid and I think Im really starting to adapt to the volume now.

AM

Bench
20kg x 12
40kg x 12
60kg x 8
70kg x 8
85kg x 8
85kg x 8
85kg x 8

Pushups
2 x 15

Suspended BW Rows
2 x 10

BB Curl
30kg x 2 x 15

PM

Squat
20kg x 8
60kg x 8
60kg x 8
100kg x 5
125kg x 5
152.5kg x 9
152.5kg x 9
152.5kg x 9
152.5kg x 9

https://www.youtube.com/watch?v=HGhtTQJ4kWQ

podge57

I spent most of yesterday clearing out my shed, and making some room for my rack. I always wanted some type of proper platform, and the mats I was using were starting to get a bit worn. I bought and 8x4 sheet of good quality plywood, nailed it down, and then fixed the mats to it.

I was able to put the rack in the centre as well, so its much easier to load/unload the plates. The mats are also raised up slightly, so the bar will be at the right height for deads

podge57

I was dreading todays 5x7 - I spent the whole morning putting up silage barriers, and wasn't to keen on lifting. Got it done though, and I was pretty happy with the sets - a couple of grinders, but a good session.
Also delighted to see Louth win tonight About time we got a big upset

Squat
20kg x 8
60kg x 8
60kg x 8
100kg x 5
140kg x 3
162.5kg x 7
162.5kg x 7
162.5kg x 7
162.5kg x 7
162.5kg x 7

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

podge57

Today was the toughest session so far, I did a lot of running yesterday, and I hadn't really recovered. All the sets were heavy and slow, but I got through it.

AM

Close Grip
20kg x 8
40kg x 8
60kg x 8
80kg x 5
95kg x 5
95kg x 5

Seated Rows
3 x 15

Pullups
3 x 6

PM

Squat
20kg x 8
60kg x 8
60kg x 8
100kg x 5
140kg x 3
172.5kg x 5
172.5kg x 5
172.5kg x 5
172.5kg x 5
172.5kg x 5
172.5kg x 5
172.5kg x 5

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

podge57

Really disappointed today - my back has been chafing a bit during Smolov, but never has bad as today. I had to stop after the 5th set, it was extremely painful, and I was struggling to unrack the bar. I'm not sure whether to try and keep going with the 4x9 on Thurs., or just stop and let it heal properly. I'll have to see how it feels over the next couple of days.

Squat
20kg x 8
60kg x 8
60kg x 8
100kg x 5
140kg x 3
160kg x 1
182.5kg x 3
182.5kg x 3
182.5kg x 3
182.5kg x 3
182.5kg x 3

d'Oracle

Have you tried sudocrem?

Strange question I know, but I have yet to find anything that works as quickly on chafing. Get it on after the workout and before bed, might just help you get through.

podge57

d'Oracle wrote: »

Have you tried sudocrem?

Strange question I know, but I have yet to find anything that works as quickly on chafing. Get it on after the workout and before bed, might just help you get through.

Thanks, I put some on earlier after reading your post, and Ill put more on tonight and tomorrow.

I probably should have been doing this all along, but I didn't think it would become this serious

podge57

I was determined to make up for Tuesdays session today, and Im satisfied that I did. Squats felt great - I widened my stance slightly, and Im using my hips alot more, which I think is giving me more power out of the hole.

AM

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

Incline Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 7
80kg x 7
80kg x 7

Tri Pushdown
3 x 15

Seated Row
3 x 12

PM

Squat
20kg x 8
60kg x 8
60kg x 8
100kg x 5
140kg x 3
157.5kg x 9
157.5kg x 9
157.5kg x 9
157.5kg x 9

Speed Deads
60kg x 3
100kg x 1,1,1
120kg x 1,1,1
140kg x 1,1,1

Video:
I also have the 3rd set recorded, but its in some weird format. If I figure it out, Ill upload later.
Also, you may be able to guess that Im loving the new Eminem album

https://www.youtube.com/watch?v=1iwe-V9ZpxM

podge57

Another decent session today. They weren't my prettiest squats, but the speed was good, and I was just happy to get through all 5 sets. Really looking forward to going for a new PR soon

Squat
20kg x 8
60kg x 8
60kg x 8
100kg x 5
130kg x 3
150kg x 2
167.5kg x 7
167.5kg x 7
167.5kg x 7
167.5kg x 7
167.5kg x 7

Ab Pulldown
3 x 12

https://www.youtube.com/watch?v=OKD3EThm6bY

podge57

Really happy with today, squats weren't picture perfect, but they weren't to bad technique-wise. Looking forward to finishing up 2moro, and I will test my max on either Saturday, or next Tuesday.

Squat
20kg x 8
60kg x 8
60kg x 8
100kg x 5
140kg x 3
160kg x 2
177.5kg x 5
177.5kg x 5
177.5kg x 5
177.5kg x 5
177.5kg x 5
177.5kg x 5
177.5kg x 5

Seated Row
3 x 15

Ab Stuff

https://www.youtube.com/watch?v=50CHdzwzF90

podge57

Glad this is finally over. Today was really tough, and the heat didn't make it any easier. It was 25C out, and it felt like 35 inside. A few grinder reps today, but I always knew I would get through it since it was the last session.
Didn't have time/energy to bench today, so Ill do it 2moro.

Squat
20kg x 8
60kg x 8
60kg x 8
100kg x 5
140kg x 3
160kg x 1
187.5kg x 3
187.5kg x 3
187.5kg x 3
187.5kg x 3
187.5kg x 3
187.5kg x 3
187.5kg x 3
187.5kg x 3
187.5kg x 3
187.5kg x 3

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

itsallaboutheL

LOL @ the freezeframe on the vid...

podge57

itsallaboutheL wrote: »

LOL @ the freezeframe on the vid...

youtube has a habit of selecting dodgy screenshots whenever I get a squat vid

podge57

Wasn't sure what I would be able to do this morning - I have pretty big cuts on both my palms from squatting, and its painful to grip anything. But I used a pair of gloves (:eek:), and it wasnt too bad.
The band floor presses were pretty cool - I just lay on a band and grabbed either end and did the presses.

Bench
20kg x 12
40kg x 10
60kg x 8
80kg x 6
92.5kg x 3
107.5kg x 3
80kg x 8 (Close Grip)

Band Floor Press
3 x 12

Snatch Grip Row
60kg x 12
70kg x 10
80kg x 10
80kg x 10

Face Pull
3 x 15

d'Oracle

podge57 wrote: »

Wasn't sure what I would be able to do this morning - I have pretty big cuts on both my palms from squatting, and its painful to grip anything. But I used a pair of gloves (:eek:), and it wasnt too bad.

Whats going on there?
Are the knurls to sharp or just sheer volume.

podge57

d'Oracle wrote: »

Whats going on there?
Are the knurls to sharp or just sheer volume.

I think its mostly the volume. When I push my elbows forward before I squat, it pinches my hands a bit too, which also has something to do with it

kevpants

You have cuts on your hads from squatting? My god man, how much would you have to squat to cut your hands! Your upper back must be in ribbons.

the drifter

Thats more hardcore than Hanley......

podge57

kevpants wrote: »

You have cuts on your hads from squatting? My god man, how much would you have to squat to cut your hands! Your upper back must be in ribbons.

Yup, in the last week or so they've gotten really bad, my backs ok because its gotten some time to recover, theres just some dry skin. My hand just keeps opening up though

the drifter wrote: »

Thats more hardcore than Hanley......

I think he trumped it by going out and breaking his nose with a keg. The lengths some people go to...:D

Anyway, heres a pic of one of my hands, I havent worked out a way to get a pic of the 2 of them at the same time...

podge57

Not sure if I've mentioned it in my log, but Im not going to be running the intense phase for a couple of reasons:

- I really can't afford to neglect my bench for another 5 weeks
- I have a huge amount of football coming up, and I seem to recover better from high volume than high intensity, so squatting heavy 3x/week mightnt work out great. I haven't had any problems with playing through the base cycle, but I think if I was to run the intense phase it could be a different story.

The plan is to go with a few cycles of sheiko, 29,37 & 32 seems to be the most popular for a sheiko noob.

Hanley

podge57 wrote: »

I think he trumped it by going out and breaking his nose with a keg. The lengths some people go to...:D

Anyway, heres a pic of one of my hands, I havent worked out a way to get a pic of the 2 of them at the same time...

Soz... I always have to take it a step further :pac:

Hand looks nasty.... Pretty freaky how that happened actually.

Well done on finishing again. I squatted 225 coming off 185 10x3 as my final workout, so get at it!!

podge57

Hanley wrote: »

Soz... I always have to take it a step further :pac:

Hand looks nasty.... Pretty freaky how that happened actually.

Well done on finishing again. I squatted 225 coming off 185 10x3 as my final workout, so get at it!!

Thanks, its an annoying injury to have alright, but I think it should hold up okay for 2moro

Im hoping for around 225 too, I think I will go 220, and then 227.5, to break the 500lbs barrier

podge57

Great day today Hit both of the goals I set, and Im pretty ecstatic. I couldn't believe how light the 220 felt on my back, and after I squatted it, I think I may have gotten over-excited and rushed the 227.5, which made it harder than it should have been. Can't have any complaints though, I hit 2 huge milestones today
After I squatted, I was too happy to do anything else

Squat
20kg x 8
60kg x 5
60kg x 5
100kg x 3
140kg x 3
160kg x 1
180kg x 1
205kg x 1
220kg x 1 (7.5kg PR)
227.5kg x 1 (15kg PR)

https://www.youtube.com/watch?v=gsGf7R7gitM

brianthebard

solid stuff man, congrats on the pb's, you're going to kill at the nationals next year.