Squats, Squats, Squats

grimloch

PR's set to P Diddy's contribution to "Nasty Girl" and "Halo"....

Makes the lifts lifts even more impressive

podge57

grimloch wrote: »

PR's set to P Diddy's contribution to "Nasty Girl" and "Halo"....

Makes the lifts lifts even more impressive

lol, thanks - they're definitely not typical lifting songs, but I don't like listening to anything too heavy when I lift because I find it distracting!

podge57

Another good workout, 100kg has never felt as light when benching as it did today. My fitness and recovery is really improving too, spent over 2 hours doing loads of running yesterday, and no aches, pains or tiredness today

Squat
20kg x 8
60kg x 5
60kg x 5
110kg x 5
150kg x 3
172.5kg x 5
172.5kg x 5
195kg x 3

Bench
20kg x 12
40kg x 10
60kg x 8
75kg x 5
85kg x 3
100kg x 5
100kg x 5
100kg x 5
100kg x 5
110kg x 3

BB Row
60kg x 8
80kg x 5
90kg x 5
105kg x 5
105kg x 5

Tri Pushdown
2 x 20

podge57

Really happy with my deads today, it was my first legit PR in a while, and it was relatively easy. When I pulled 250kg back in January, I had hit 227.5x2 2 weeks before.
Kept everything else short and sweet, as Im planning on doing my heavy squat/bench session 2moro

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

Romanian DL
100kg x 8
100kg x 8
100kg x 8

Rope Pullups
3 x 5

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

Janda Situps
BW x 10
+5kg x 8
+5kg x 8

https://www.youtube.com/watch?v=f4JH4LSOx5A

COH

You fairly ripped the 232.5 off the ground man, plenty more in the tank there for sure.

VIS VIRES

Definitely more there,looked easy.

podge57

COH wrote: »

You fairly ripped the 232.5 off the ground man, plenty more in the tank there for sure.

VIS VIRES wrote: »

Definitely more there,looked easy.

Cheers lads, it felt pretty good too. Here's hoping for more PR's in the next few weeks!

My main DL goal right now is 265kg+ in November, which I think is very possible

COH

podge57 wrote: »

My main DL goal right now is 265kg+ in November, which I think is very possible

Pretty much same goal as myself.... Race you to 600lbs!

podge57

COH wrote: »

Pretty much same goal as myself.... Race you to 600lbs!

It's on!!

Think you have a bit of a head start, but 600lbs is a good target

podge57

Today was tough, probably not a great idea to bench and squat heavy after yesterday, but I've a big match on Saturday, so I wanted to get it out of the way. Last 2 reps of squats were grinders, as were the last 2 bench reps. Can't complain about hitting big squat, bench and deadlift Pr's in less than 24 hours tho
I let someone borrow my cam, so no vids today...

Squat
20kg x 5
60kg x 5
60kg x 5
100kg x 5
140kg x 3
170kg x 3
195kg x 5 PR

Bench
20kg x 10
40kg x 10
60kg x 6
80kg x 5
97.5kg x 3
110kg x 5 PR

Lat Pulldown
3 x 15

podge57

Wasn't in any condition to lift heavy today, I'm aching all over after playing at the weekend. Never cramped up as much as I did on saturday night - hammies, quads, abs and shoulders were all in bits. Hopefully I'll be able to deadlift on wednesday, and do some proper squatting and benching later in the week
Just got some blood flowing today, the OH extensions at the end destroyed my triceps

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

Pullups
5 x 5

BB Curl
40kg x 8
40kg x 8

OH Tri Extension
3 x 20

Kev M

podge57 wrote: »

Squat

195kg x 5 PR

Very nice. Think I'm gonna have to start copying your squat routines!

podge57

Kev M wrote: »

Very nice. Think I'm gonna have to start copying your squat routines!

Cheers Kev! Keeping it simple and using sets of 5 always seems to pay off for me when it comes to squatting

Hanley

Can I have your squat please?

podge57

Knew today wouldn't go well when abs started cramping during my warm up. After lifting so heavy last week, its probably a good idea to take it easier this week - I'll do some light stuff at the weekend, and get back at it next week

Deads
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 2
200kg x 3

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

Bench
20kg x 10
40kg x 10
60kg x 10
80kg x 10

Pushups
2 x 30

podge57

SInce I didn't lift heavy last week and I'm recovering from a cold, I kept it simple today. Hopefully by the end of the week I'll be back up to speed.
Good a really cool FID bench for my birthday, its extremely sturdy and easy to use, I'll be able to add in some new exercises with it

Squat
20kg x 8
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 5
180kg x 5
180kg x 3 (Beltless)

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

Decline Janda Situps
3 x 10

Pullups
2 x 8

Tri Extension
3 x 20

podge57

Good session today. Was good for 12+ reps @160, but I'll be going heavy on Friday so I didn't push it too hard. Gonna alternate heavy deads and speed/technique work each week, I find it difficult to go heavy each week.

Squat
20kg x 7
20kg x 7
60kg x 7
60kg x 7
100kg x 5
140kg x 5
160kg x 10

Speed Deads (1.5" deficit)
60kg x 3
100kg x 3
140kg x 1
160kg x 1
180kg x 1,1,1,1,1,1

Incline Press
20kg x 10
40kg x 8
60kg x 8
80kg x 5
60kg x 12

Lat Pulldown
3 x 20

BB Curl
30kg x 15
30kg x 15

podge57

Squatted up to 200x3 today, but I was really tired and just went in and slept after it. I'll do a proper session 2moro

podge57

Got a quick session in to catch up on some upper body work. No energy after getting less than 3hrs sleep last night. Also have training at 8am in the morning - fml
Will be changing the structure of my workouts around a bit from next week

CGPB
80kg (2x10)

Pullups
2 x 5

Tri Extension
2 x 20

BB Curl
40kg (2x8)

podge57

Deadlifting was good today, sumo's felt really easy too. Gonna try and increase them over the next few weeks

Deads
60kg x 5
100kg x 5
140kg x 3
180kg x 2
205kg x 4
205kg x 4
205kg x 4

Sumo DL
140kg x 5
140kg x 5

Bench
20kg x 10
40kg x 10
60kg x 6
80kg x 6
90kg x 6
90kg x 6
90kg x 6
90kg x 6

Seated Curl
30kg x 12
35kg x 10
35kg x 10

Pushups
2 x 20

podge57

Schedule for the next few weeks will be :

Mon: DL + light bench
Tue: light squat
Thurs: heavy bench
Sat: Heavy Squat

podge57

Squats were really easy today, I found out that I have quad tendonitis in both knees (although I pretty much knew this already). It actually doesn't bother me much when I squat, as long as I warm up properly.

Squat
20kg x 6
60kg x 6
60kg x 6
100kg x 3
130kg x 3
150kg x 6
150kg x 6
150kg x 6
150kg x 6

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

Decline Situps
+10kg x 3 x 10

Static Abs
3 x 25 secs

podge57

Benching felt solid today - I intended to do 3 singles @120kg, but I got an awful cramp in my hamstring on the 2nd rep. The most I've benched before today was 115kg, so I'm pleased with 2 solid singles @ 120
First time doing seated preses in a long time, so I kept the weight light. Definitely going to do these more regularly though.

Bench
20kg x 10
40kg x 8
60kg x 5
80kg x 5
100kg x 2
110kg x 1
120kg x 1 PR
120kg x 1
105kg x 3

Seated MP
20kg x 10
40kg x 10
50kg x 7
50kg x 7
50kg x 7

Pullups
+5kg x 5
+5kg x 5
BW x 5

Tri Extension
x20 (Blue Band)
x20 (Red Band)
x20 (Purple Band)
- Done as a dropset

Vid of 1st 120kg rep, quality is ****

https://www.youtube.com/watch?v=zyKl5-i2LYo

podge57

Squats were fine today, I was hoping to do more accessory work after them, but I was seeing stars after squatting, so I wasn't up for it

Squat
20kg x 5
60kg x 5
60kg x 5
100kg x 5
140kg x 3
165kg x 3
192.5kg x 3
192.5kg x 3
192.5kg x 3

Ab Pulldown
3 x 12

Seated Row
3 x 12

podge57

I've been wanting to try something a bit different with my training for a while, but I wasn't sure what to do. I've recently been reading a lot of Dan John's stuff, and I like the "one lift a day" idea. Basically its 5 workouts a week, just doing one exercise each day. The exercises I picked for the 5 days are:

- Deads
- Military Press
- Squat
- BB Rows
- Bench

I will also be doing a few sets of pullups, but thats it. Its a 3 week program, and the set/rep scheme is:

W1: 7x5
W2: 6x3
W3: 5/3/2

Wave loading is recommended for the first 2 weeks, so you work up to something heavy, drop down, then work up again.
I'm not too worried about how much stronger I get doing this - I just want to do something different for a few weeks.

podge57

7x5 deadlifts today were tough. There are no %'s for this program, it's just important for it to be challenging, so I wanted to go reasonably heavy. I got completely gassed on the last rep, and couldn't lock it, but everything else was good.

15mins warmup

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

167.5kg x 5
177.5kg x 5
190kg x 5
200kg x 5
180kg x 5
192.5kg x 5
205kg x 4

Pullups
+5kg x 5
+5kg x 5

Deadlift Vid:

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

Hanley

podge57 wrote: »

I've been wanting to try something a bit different with my training for a while, but I wasn't sure what to do. I've recently been reading a lot of Dan John's stuff, and I like the "one lift a day" idea. Basically its 5 workouts a week, just doing one exercise each day. The exercises I picked for the 5 days are:

- Deads
- Military Press
- Squat
- BB Rows
- Bench

I will also be doing a few sets of pullups, but thats it. Its a 3 week program, and the set/rep scheme is:

W1: 7x5
W2: 6x3
W3: 5/3/2

Wave loading is recommended for the first 2 weeks, so you work up to something heavy, drop down, then work up again.
I'm not too worried about how much stronger I get doing this - I just want to do something different for a few weeks.

One lift a day is unreal. It's what I've been doing for my shoulders and bench for the last few months and the numbers are climbing nicely!!

podge57

Hanley wrote: »

One lift a day is unreal. It's what I've been doing for my shoulders and bench for the last few months and the numbers are climbing nicely!!

Yep, it'll be a nice change for me to just go hard on one lift each day instead of benching and squatting 2-3 times a week. My bench and shoulder are what I'm trying to work on most, so hopefully I'll see similar results!

podge57

Enjoyed the pressing today, all the sets below 70kg felt good, while the 72.5's were tough. I'm doing seated presses b/c I'm too tall to do a standing press in my shed, and I'm too lazy to take my stuff outside. I also want to use my shiny new bench. 7x5 squats 2moro :eek:

10 mins warmup

Seated OHP
20kg x 10
40kg x 5
40kg x 5

55kg x 5
62.5kg x 5
67.5kg x 5
72.5kg x 5
60kg x 5
65kg x 5
72.5kg x 5

Pullups
BW x 8
BW x 8

podge57

Swapped my Row and squat days after realising I won't be able to squat next wednesday. (I want to do the same lifts on the same day each week). I have a serious pump going on in my lats and traps right now...

10 mins warmup

BB Row
40kg x 8
60kg x 8
60kg x 8
80kg x 5

90kg x 5
95kg x 5
100kg x 5
105kg x 5
97.5kg x 5
102.5kg x 5
107.5kg x 5