Squats, Squats, Squats

Hanley

podge57 wrote: »

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

**** you, you ****ing asshole!!!!

That's seriously sick squatting. Huge congrats. What's the bodyweight at now?

COH

Animal lifting man, fair play

podge57

brianthebard wrote: »

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

Thanks Brian, I'll definitely be looking to make up for this years performance at the world's this year, and at next years nationals

Hanley wrote: »

**** you, you ****ing asshole!!!!

That's seriously sick squatting. Huge congrats. What's the bodyweight at now?

Haha, thanks. They were 2 really big milestones for me. Bodyweight is just over 108kg, I'm eating loads, but with football 4-6 times a week, Im not gaining too much

COH wrote: »

Animal lifting man, fair play

Thanks!

Kev M

Inspirational work right there.. Very impressive squat.

VIS VIRES

Class squatting man, well done...

d'Oracle

Good work, chief.

I'd imagine that's worth the sore hands....

podge57

Kev M wrote: »

Inspirational work right there.. Very impressive squat.

VIS VIRES wrote: »

Class squatting man, well done...

d'Oracle wrote: »

Good work, chief.

I'd imagine that's worth the sore hands....

Cheers lads, much appreciated

And yes, it was definitely worth the sore hands in the end!

podge57

I was considering starting sheiko today, but I was feeling a bit tired and rundown over the weekend, which is usually a sign that I need to take a break. So I'm going to take it easy this week, and get back at it next week.

I'm also not 100% set on sheiko yet, so I'll think it through as well

Hanley

podge57 wrote: »

I was considering starting sheiko today, but I was feeling a bit tired and rundown over the weekend, which is usually a sign that I need to take a break. So I'm going to take it easy this week, and get back at it next week.

I'm also not 100% set on sheiko yet, so I'll think it through as well

FWIW I don't know anyone who's had great success with it running it themselves. It undoubtedly works, but i think you really need hands on coaching to get the most from it...

podge57

Hanley wrote: »

FWIW I don't know anyone who's had great success with it running it themselves. It undoubtedly works, but i think you really need hands on coaching to get the most from it...

Yep, thats pretty much what I was thinking. All the russian lifters have the programs tailored for them, and although most of the sheiko accounts I've read generally show improvements, they tend to be fairly marginal

I'm leaning towards the advanced Starr/Pendlay routine. I got great results from the intermediate Starr 5x5, and really enjoyed it too. I would run it again if I could, but I think my squat and dead are past the linear progression stage, so this could be a good fit

kevpants

Delighted for you man. Can still see the look of horror on your face when your groin gave out on your opener at nationals. Sweet redemption!

podge57

kevpants wrote: »

Delighted for you man. Can still see the look of horror on your face when your groin gave out on your opener at nationals. Sweet redemption!

Thanks Kev, the nationals felt like a big setback, but this definitely feels like I've redeemed myself alright

podge57

First time deadlifting properly in a while, I was pretty happy with my technique, and I had 2 reps in the tank on the 200 set.

Deadlift
60kg x 5
100kg x 4
140kg x 3
160kg x 3
180kg x 3
200kg x 5

Floor Press
20kg x 12
40kg x 12
60kg x 10
80kg x 10
100kg x 8

Squat
20kg x 8
60kg x 5
60kg x 5
80kg x 5
80kg x 5
100kg x 5
100kg x 5
120kg x 5
140kg x 5
140kg x 5

Seated Row
3 x 15

podge57

Got a decent amount of volume in today, I kept it relatively light before I get back at it next week.
Probably won't train over the weekend as Im heading away with the football team, but I think there might be a gym in the hotel

Squat
20kg x 8
60kg x 6
60kg x 6
100kg x 5
140kg x 3
160kg x 3
180kg x 3
180kg x 3
180kg x 3

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 6
100kg x 4
110kg x 3
100kg x 4

Pullups
5
5
5
5

Seated Row
3 x 12

podge57

I've decided to follow my own programming for a while - any time I've tried this before, I've failed spectaculary, but I have to get it right sometime. All the weights today were easy, but the volume and the heat made it tiring. Still recovering from the weekend too- got very little sleep

Squat
20kg x 8
60kg x 6
100kg x 5
140kg x 3
160kg x 5
160kg x 5
160kg x 5
182.5kg x 3

Bench
20kg x 12
40kg x 10
60kg x 6
70kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5
97.5kg x 3

BB Row
60kg x 8
80kg x 5
90kg x 5
90kg x 5
90kg x 5

BB Curl
35kg x 10
35kg x 10

podge57

Everything was light today - I had planned on working up heavier on deads, but I tweaked something in my knee taking a kick out, and it was sore when I deadlifted. Didn't feel it at all when squatting though.
I really need to get my finger out with the deads, doing a heavy triple each week has always worked for me before, so I think thats what I'll do. I'll start with 205x3 next week, and go from there [edit: also need to do more rows and pullups]

Squat
20kg x 8
60kg x 8
60kg x 8
100kg x 5
120kg x 5
130kg x 5
140kg x 5
140kg x 5

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

CGBP
20kg x 12
40kg x 12
60kg x 8
80kg x 7
80kg x 7
80kg x 7

Ab stuff

podge57

Another busy weekend, so I had to lift today. Squats were very easy and fast. I'm going to add 2.5kg per week, and hopefully get up to 205x5. I know 2.5kg per week isn't a lot, but I'll be happy if I get to 205x5 in 9 weeks.

Squat
20kg x 8
60kg x 6
60kg x 6
100kg x 4
140kg x 3
160kg x 3
182.5kg x 5

Bench
20kg x 12
40kg x 8
60kg x 8
80kg x 5
97.5kg x 5

Pullups
5
5

BB Row
60kg x 8
80kg x 6
95kg x 5
95kg x 5

Band Leg Raise
10
10

podge57

Got a good quick session today. Squats were nice and fast, as was benching.

Squat
20kg x 8
60kg x 5
60kg x 5
100kg x 5
140kg x 3
165kg x 5
165kg x 5
165kg x 5
185kg x 3

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5
100kg x 3

BB Row
60kg x 8
80kg x 8
95kg x 5
95kg x 5
95kg x 5

Band Leg Raise
3 x 12

Seated Row
3 x 12

podge57

Deads were easy today, I should be able to add 5kg for the next 3-4 weeks. Everything else was just boring assistance stuff

Deads
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 3
205kg x 3

SLDL
110kg x 8
110kg x 8

Suspended Lockout
40kg x 10
60kg x 10
80kg x 8
100kg x 8
120kg x 5

BB Curl
30kg x 15
30kg x 15

Pushup v. Mini Band
2 x 12

Situps v. Mini Band
2 x 12

podge57

Ok session today. I had training last night, and I always try to avoid lifting the day after training, but I couldn't really do anything about it this time. Hips were very tight, but everything was fairly easy anyway.
Lovin the new shoes, felt really stable and solid in them. Its extremely easy to go deep in them - I've never had depth problems, but I still noticed a big difference

Squat
20kg x 8
60kg x 5
100kg x 5
140kg x 5
160kg x 3
185kg x 5

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

BB Row
60kg x 8
80kg x 5
90kg x 5
97.5kg x 5

Pullups
5
5
5

podge57

Tweaked my hamstring a bit at the weekend, so I took an extra days rest. Squat were good, the heat was really draining, but the 187 triple at the end was actually my best set.
Benching is feeling good too

Squat
20kg x 6
60kg x 5
60kg x 5
100kg x 5
140kg x 3
167.5kg x 5
167.5kg x 5
167.5kg x 5
187.5kg x 3

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 5
92.5kg x 5
92.5kg x 5
92.5kg x 5
92.5kg x 5
92.5kg x 5
102.5kg x 3

BB row
60kg x 8
80kg x 6
97.5kg x 5
97.5kg x 5
97.5kg x 5

Seated Row
3 x 12

Band Situp
3 x 10

podge57

Happy with how my deads are coming on, todays triple was pretty fast and easy. I know most people would say flat shoes are a must for deads, but I wore my Oly shoes today, and I thought they were pretty good.

Deads
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 3
210kg x 3

SLDL v. Doubled Mini Bands
80kg x 8
90kg x 8
90kg x 8

Squat
20kg x 5
60kg x 5
60kg x 5
100kg x 5
140kg x 5
140kg x 5

Floor Press
20kg x 10
60kg x 8
80kg x 8
100kg x 5
100kg x 5

Pullups
2 x 6

podge57

Really good session today, squats were easy, benching was pretty good too. Very happy with how my pullups are coming on too, think I'll try for max reps sometime next week.
Got vids for a couple of my lifts this week, but I can't get them to upload. I'll get them up later if I figure it out..

Squat
20kg x 8
60kg x 5
60kg x 5
100kg x 5
140kg x 3
165kg x 3
187.5kg x 5

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

BB Row
60kg x 10
80kg x 8
90kg x 5
100kg x 5

Pullups
3 x 6

podge57

Squats were good again today, nice and fast. Decided to push benching back to wednesday this week, as my triceps are sore for some reason.

Squat
20kg x 8
60kg x 5
60kg x 5
100kg x 5
130kg x 3
150kg x 3
170kg x 5
170kg x 5
190kg x 3
140kg x 8

BB Row
60kg x 8
85kg x 5
100kg x 5
100kg x 5
100kg x 5

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

Situp v. Mini Band
3 x 15

podge57

Never really got going today, was feeling pretty tired. I was happy with 11 pullups though, my all time best is 14, which was done at ~85kg.

Deadlift
60kg x 5
100kg x 5
140kg x 3
160kg x 3
185kg x 3
215kg x 3

Pullups
11
8

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 5
95kg x 5
95kg x 5
95kg x 5
95kg x 5
105kg x 3

Oly Style GM
20kg x 6
60kg x 6
80kg x 6
80kg x 6
90kg x 6

podge57

Really thought I would struggle today, I was aching all over from training last night, but after a few anti-inflammatories and some red bull, I was good to go.
Everything felt fairly solid, 190x5 was technically a PR, and 105x5 was a tied PR, but I've lots more to come on both of them. Ill also definitely start getting vids up again next week.

Squat
20kg x 6
60kg x 6
60kg x 6
100kg x 5
140kg x 3
165kg x 3
190kg x 5 PR

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

Speed Deads v. Bands
60kg x 5
100kg x 5
140kg x 1,1,1,1
160kg x 1,1,1,1

BB Row
60kg x 8
80kg x 8
90kg x 5
102.5kg x 5

podge57

This week might turn into a deload for me - got a knee in the back during a match yesterday. Its nothing serious, its bruised and fairly sore, so if its not a lot better by 2moro, Ill just hold off for a few days.

Also busted my lip pretty badly which makes it a pain in the arse to eat

podge57

Back wasn't feeling to bad today, but once I got up to 140kg, I was feeling a bit of a strain and I stopped.
Benching was really easy, probably because I done it more or less fresh, instead of doing it after 3-4 heavy squat sets

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

Bench
20kg x 10
40kg x 10
60kg x 8
75kg x 5
85kg x 5
97.5kg x 5
97.5kg x 5
97.5kg x 5
97.5kg x 5
107.5kg x 3

Seated BB Curl
30kg x 10
30kg x 10
30kg x 10

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

podge57

Back is feeling better now, although its still uncomfortable wearing my belt because of the bruising.
I've been working on perfecting my deadlift setup lately, the dip, grip and rip approach makes deadlifting too inconsistant. I pulled some heavy-ish singles today, all were pretty easy. Next week Im going to try for a double at 230-235kg

Deads
60kg x 5
100kg x 5
140kg x 3
160kg x 2
180kg x 1
200kg x 1
220kg x 1,1,1
232.5kg x 1,1

Floor Press v. Doubled Minis
22.5kg x 8
62.5kg x 5
82.5kg x 5
92.5kg x 5
102.5kg x 3

Squat
20kg x 5
60kg x 5
60kg x 5
100kg x 5
140kg x 5
160kg x 3

Pullups
2 x 6

podge57

Solid session today, had to grind out the last rep on my heavy squat and bench sets, but I'm confident I can PR again next week.
Haven't done much upper back work this week, my lats and traps have been sore all week for some reason

Squat
20kg x 8
60kg x 5
60kg x 5
100kg x 5
140kg x 3
167.5kg x 3
192.5kg x 5 PR

Bench
20kg x 10
40kg x 8
60kg x 8
80kg x 5
95kg x 3
107.5kg x 5 PR

OLY GM
60kg x 5
80kg x 5
100kg x 5
100kg x 5

Pushups
2 x 20

https://www.youtube.com/watch?v=gb0J7WdQkVM