Squats, Squats, Squats

itsallaboutheL

straps?

i really should start shifting some weight on rows/:(

podge57

itsallaboutheL wrote: »

straps?

i really should start shifting some weight on rows/:(

Nope, I never really liked using straps for anything - they just don't feel right to me.

I'm really inconsistant with rows too, I usually go heavy on them for a few weeks and forget about them for a month or two

podge57

I was dreading this session, and it lived up to my expectations. The 180+ sets were all pretty tough - my squat training hasn't been going brilliantly lately, but I'm not too worried. Right now, I want to get my bench and dl up, and in a month or so when I'm finished with football, I'll run the smolov base which should leave me in good shape for the wdfpf worlds

15mins warmup

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

162.5kg x 5
170kg x 5
175kg x 5
182.5kg x 5
170kg x 5
180kg x 5
185kg x 5

podge57

Decent bench session today - I strained my pec a bit at training last night, but it didn't bother me today. Looking forward to a bit of rest at the weekend, this weeks sessions have been pretty tough. 6x3 on all exercises next week

10 mins warmup

Bench
20kg x 8
40kg x 8
60kg x 5
80kg x 3

90kg x 5
95kg x 5
100kg x 5
105kg x 5
92.5kg x 5
100kg x 5
105kg x 5

Pullups
+10kg x 4
+10kg x 4

podge57

Definitely feels like I'm starting to progress on my deadlift again - all today's sets felt good. I also think 220x3 may technically be a PR. I hope to get 240x2 next week

10 mins warmup

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

197.5kg x 3
207.5kg x 3
215kg x 3
200kg x 3
210kg x 3
220kg x 3

https://www.youtube.com/watch?v=IXzhTmq_9zo

JJayoo

Great deads

podge57

Wasn't able to increase my shoulder press weights by much this week, I guess there isn't much difference between my 3 and 5rm's because the weights are low

Seated OH Press
20kg x 8
40kg x 5
40kg x 5
50kg x 3
60kg x 2

67.5kg x 3
70kg x 3
75kg x 3
70kg x 3
72.5kg x 3
77.5kg x 3

Pullups
BW x 4
BW x 4
BW x 4
BW x 4

podge57

Rows were good today, 115 is easily the most weight I've ever done. The pullups with bands felt great too

10 mins warmup

BB Row
40kg x 8
60kg x 5
80kg x 5
90kg x 3

100kg x 3
107.5kg x 3
112.5kg x 3
102.5kg x 3
110kg x 3
115kg x 3

Pullups v. Minin Bands
4
4
4
4

podge57

Really enjoyed todays session - squats were as ugly as ever, but they felt strong for the first time in a while. Hoping for 215-220x2 next week

15 mins warmup

Squat
40kg x 5
40kg x 5
60kg x 5
60kg x 5
100kg x 3
140kg x 3
160kg x 1

180kg x 3
192.5kg x 3
200kg x 3
185kg x 3
192.5kg x 3
205kg x 3

https://www.youtube.com/watch?v=dmaaDVF8-YU

podge57

Another good session today - didn't go for the 3rd rep on the final set, b/c I had an awful pump in my lower back and forearms- probably wouldn't have got it as the first 2 were pretty tough. Confident I'll get 120+ for a double next week

10 mins warmup

Bench
20kg x 8
40kg x 8
40kg x 8
60kg x 5
80kg x 3
90kg x 2

100kg x 3
105kg x 3
110kg x 3
102.5kg x 3
110kg x 3
115kg x 2

Pullups
BW x 6
BW x 6

podge57

Got the PR I wanted today, really happy with it as all my warmups felt crap. Both reps were fast off the ground, but stalled near lockout - they might have gotten reds in a comp, but its still a good training PR.
The rep scheme for today was 5/3/2, but I kept the 5 and 3 rep sets light to give me a better shot at 240x2

10 mins warmup

Deadlift
60kg x 5
100kg x 3
140kg x 3
160kg x 3
180kg x 5
205kg x 3
220kg x 1
240kg x 2 PR

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

grimloch

That is the best music to set a PR to.

Sangre

Fair play grinding them out.

podge57

grimloch wrote: »

That is the best music to set a PR to.

I usually get criticised for my music choices - good to know someone else shares my taste!

Sangre wrote: »

Fair play grinding them out.

Thanks, all my deadlift PRs seem to be ground out at the top

podge57

Yesterdays session - wasn't a huge OHP PR, but I'm happy enough with it

5 mins warmup

Seated OHP
20kg x 8
40kg x 8
52.5kg x 5
60kg x 5
67.5kg x 5
75kg x 3
80kg x 2 PR

Pullups
BW x 5,4,3,2,1

podge57

Rows felt very solid today, was good for at least 3 reps @ 130kg.

5 mins warmup

BB Row
60kg x 8
80kg x 5
90kg x 5
102.5kg x 5
115kg x 3
130kg x 2 PR

podge57

Squats were decent today, but a little tougher than I had hoped. They were a bit shaky, and I found it tough to get set up roght, but its still a good PR

15 mins warmup

Squat
40kg x 5
40kg x 5
60kg x 5
60kg x 5
100kg x 3
140kg x 3
160kg x 3

180kg x 5
200kg x 3
215kg x 2 PR

podge57

No benching today - I hurt my forearm last weekend, and it was sore all week, but its gotten much worse since last night. Theres a lot of bruising and I cant put any weight on my arm. Hopefully it gets better over the weekend, but I'll definitely get it checked out on Monday if it doesn't

JJayoo

Hopefully your arm gets better soon, and great work with all the PRs

podge57

JJayoo wrote: »

Hopefully your arm gets better soon, and great work with all the PRs

Thanks - I think it was just bad bruising - my arms gone green now, but most of the pain is gone.

podge57

Got a good bench PR today, my previous best was 100x7. I was a bit disappointed at first - I thought I only got 9 reps, but when I watched the vid I realised it was 10:D
Forearm felt fine when benching, couldn't do any curls thoughj

10 mins warmup

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

GM
60kg x 10
80kg x 8
80kg x 8
100kg x 6

Lat Pulldown
12
12
12

Tri Pushdown
20
20
20

https://www.youtube.com/watch?v=qkdripC8C9Y

podge57

Bit of a deload this week, so nothing too exciting.

15 mins warmup

Squat
40kg x 5
40kg x 5
60kg x 5
100kg x 5
140kg x 5
160kg x 4
180kg x 4
180kg x 4

BB Row
60kg x 10
80kg x 7
100kg x 7
100kg x 7

Decline Janda Situps
BW x 15
+5kg x 12
+5kg x 12

itsallaboutheL

Hello.

Tell me what to do with my programming.

Regards

L

podge57

itsallaboutheL wrote: »

Hello.

Tell me what to do with my programming.

Regards

L

lol, not sure how much help I can be, I try to stick to cookie-cutter programs and not do any of the thinking myself.

But what has always worked is squatting 2-3x per week, one day when you work up to a heavy set of 5 (you could probably go anywhere from 3-6 reps), and another day with more volume work. Another day of light squatting is good too, but sometimes you need a break.

Dunno if you're training deads, but its sort of the same deal except deadlifting 1x per week. Week 1, work up to a heavy set of 2-5, week 2, 2-3 sets of 2-5.

I don't really feel in a position to give you any advice on training your bench

As for assistance, I never really put much effort or thought into it, I just do some rows and pullups and whatever else I feel like

Those are just the general guidelines I use for my training, hey might be of some use to you

podge57

Finished off the "deload" today - nothing much to say about it.

10 mins warmup

Deadlift
60kg x 5
100kg x 3
140kg x 3
160kg x 2
180kg x 2
180kg x 2
180kg x 2
160kg x 2 (+ dbl mini bands)
160kg x 2 (+ dbl mini bands)
180kg x 2 (+ dbl mini bands)

Floor Press
20kg x 10
60kg x 8
80kg x 5
100kg x 5
110kg x 3
120kg x 3
100kg x 5

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

Ab Pulldown
3 x 12

podge57

Today was one of those days where everything felt heavy, and now everything is sore. I'll lift again 2moro, hopefully it'll go better

15 mins warmup

Bench
20kg x 8
40kg x 8
60kg x 8
80kg x 5
90kg x 3
105kg x 2
115kg x 1
115kg x 1
115kg x 1
115kg x 1

Squat
40kg x 8
60kg x 8
100kg x 6
130kg x 6
150kg x 6
160kg x 6
160kg x 6
160kg x 6

Incline Bench
60kg x 12
60kg x 12
60kg x 12

podge57

Really surprising session today, I had DOMS everywhere below my waist, and I didn't think I'd be able to much at all. But I hit a decent PR, and nearly got a big one.

Deadlift
60kg x 5
100kg x 3
140kg x 3
180kg x 2
200kg x 2
220kg x 4 PR

Dimel Deads
80kg x 15
80kg x 15

Beltless Squat
40kg x 6
60kg x 6
100kg x 3
140kg x 3
160kg x 1
180kg x 1

Seated Row
3 x 12

https://www.youtube.com/watch?v=NWMglS7Dbds

podge57

Legs were still sore from squatting on Monday, but I got a decent session in. Planning to start smolov soon, I just have to figure out how to work it in to my crappy schedule.

Squat
20kg x 8
40kg x 6
60kg x 6
100kg x 3
140kg x 3
160kg x 3
180kg x 3
202.5kg x 3
202.5kg x 3

CG Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 6
92.5kg x 6
92.5kg x 6
92.5kg x 6

Upright Row
30kg x 12
40kg x 10
40kg x 10

Ab Pulldown
3 x 12

Tri Pushdown
2 x 20

podge57

Starting smolov next Monday, so I wanted to get a couple of heavy sets in today - everything felt pretty good

Squat
20kg x 8
40kg x 6
60kg x 6
100kg x 3
140kg x 3
160kg x 2
180kg x 2
200kg x 2
210kg x 2

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 5
90kg x 5
100kg x 8
95kg x 8
85kg x 8

Pullups
4 x 4

Lateral Raises
12kg x 12
12kg x 12

BB Curl[/B
30kg x 15
30kg x 15
30kg x 15

itsallaboutheL

You're gonna take fennellys squat record.

That's pretty cool.