Squats, Squats, Squats

podge57

Much better day today - some of the reps were a bit slow and ugly, but overall I felt strong, and I got all the sets done in ~40mins
Deads were good too, I'll be able to get a proper DL session in after I finish smolov
I messed the numbers up a bit on the vid - set 8 should be set 7, set 9 should be 8 etc.

10 mins warmup

Squat
40kg x 4
60kg x 4
100kg x 3
145kg x 3
165kg x 2
192.5kg x 3
192.5kg x 3
192.5kg x 3
192.5kg x 3
192.5kg x 3
192.5kg x 3
192.5kg x 3
192.5kg x 3
192.5kg x 3
192.5kg x 3

Deadlift
60kg x 3
100kg x 3
140kg x 1
180kg x 1
200kg x 1
200kg x 1
200kg x 1
210kg x 1
210kg x 1
210kg x 1

Single Leg DL
40kg x 7
40kg x 7

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

Hanley

1) Your shoulders and elbows must be made out of titanium to be able to keep that bar position thru Smolov and not have something fall off
2) Week 2, Day 4 isn't supposed to look that easy
3) I'm kinda jealous of how big a squat you're gonna hit

JJayoo

Would it be possible to take a vid from a side view, your squats look crazy deep

podge57

Hanley wrote: »

1) Your shoulders and elbows must be made out of titanium to be able to keep that bar position thru Smolov and not have something fall off
2) Week 2, Day 4 isn't supposed to look that easy
3) I'm kinda jealous of how big a squat you're gonna hit

Cheers Hanley - I've never had too many problems with my hand position - my forearms get a bit of a pump, but it goes away as soon as I stop squatting. Yesterday certaintly didn't feel easy, but the tempo and speed was pretty good through all the sets
I definitely feel I'll be able to get a nice big PR in 3 weeks (fingers crossed!)

JJayoo wrote: »

Would it be possible to take a vid from a side view, your squats look crazy deep

Yeah,I'll try and get a few sets from the side next week, there's not much room though, so it might just be a video of my ass :P

podge57

Decent bench session this morning, it seems that I'm much stronger off my c
hest with a closer grip, so thats what I'll be working with for the next few weeks. All reps were paused

Bench
20kg x 12
40kg x 10
60kg x 8
80kg x 6
100kg x 4
110kg x 4
110kg x 4
105kg x 4

CG Incline
60kg x 8
75kg x 8
85kg x 6

Pullups
2 x 5

Kev M

podge57 wrote: »

Decent bench session this morning, it seems that I'm much stronger off my c
hest with a closer grip, so thats what I'll be working with for the next few weeks. All reps were paused

This is the same as me, but something I found is that as soon as you go heavier (like 90%+ or so) it gets much harder to keep using the closer grip.
But of course everyone's different and this could work great for ya, just something I noticed happen to me.

podge57

Kev M wrote: »

This is the same as me, but something I found is that as soon as you go heavier (like 90%+ or so) it gets much harder to keep using the closer grip.
But of course everyone's different and this could work great for ya, just something I noticed happen to me.

Yeah, I thought it was bit weird that I was stronger off my chest with a closer grip - I'll be taking a few heavy doubles/singles this weekend, so Ill find out then

podge57

I am really happy that this session is over - the weight and all the squats were fine, but I was really gassed at the end of the sets, and I had a ridiculous lower back pump. I was also out late last night, and I would have preferred to be in bed rather than out squatting 4x9

15 ins warmup

Squat
40kg x 6
60kg x 6
100kg x 4
140kg x 3
167.5kg x 9
167.5kg x 9
167.5kg x 9
167.5kg x 9

Decline Situp
BW x 15
10kg x 10
10kg x 10

brianthebard

podge57 wrote: »

Yeah, I thought it was bit weird that I was stronger off my chest with a closer grip - I'll be taking a few heavy doubles/singles this weekend, so Ill find out then

Not moving as much as you two obviously but I also felt the same thing. I found that gradually moving my grip out towards the rings allowed me to stay fairly strong off the chest although perhaps a little slower. Might be something to try over a few weeks.

podge57

Today was by far the toughest day - there were a good few grinders, and I felt like **** all through this session. I feel like I am in the "overreaching" phase now, but I should start to recover properly when I finish Smolov

10 ins warup

Squat
40kg x 6
60kg x 6
100kg x 4
140kg x 3
160kg x 2
177.5kg x 7
177.5kg x 7
177.5kg x 7
177.5kg x 7
177.5kg x 7

Hanley

Over-reaching leads to super-compensation!!!

Home stretch now

podge57

Hanley wrote: »

Over-reaching leads to super-compensation!!!

Home stretch now

Yep, once I get a bit of rest I should be flying again

Hopefully the last 2 sessions won't be too bad since I can see the light at the end of the tunnel now

podge57

Another really tough session, but it wasn't as bad as Wednesday. I was finding it hard to stay upright, but most of the reps weren't too bad. Tried getting soe vids fro the side, but there wasnt enough room, and the plates just blocked everything

15 mins warmup

Squat
40kg x 5
60kg x 5
100kg x 3
140kg x 3
160kg x 2
187.5kg x 5
187.5kg x 5
187.5kg x 5
187.5kg x 5
187.5kg x 5
187.5kg x 5
187.5kg x 5

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

https://www.youtube.com/watch?v=2LZXJu4HGjA

Inspector Coptoor

Animal work Paul.
Watch out world championships

podge57

Liam Henners257 wrote: »

Animal work Paul.
Watch out world championships

Cheers Liam, hopefully all the work I've put in will pay off on the day

podge57

Today was definitely the best day of the entire cycle. I was really looking forward to the session, and all the warm-ups felt great. I was supposed to do 197.5x10x3, but I went with 200 b/c I thought it would be a cooler way to finish.
Gonna do a lot of benching over the next 10 days, and I'll be doing 3 more squat sessions before the worlds

15 mins warmup

Squat
40kg x 3
60kg x 3
100kg x 3
140kg x 3
160kg x 2
180kg x 1
200kg x 3
200kg x 3
200kg x 3
200kg x 3
200kg x 3
200kg x 3
200kg x 3
200kg x 3
200kg x 3
200kg x 3

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

https://www.youtube.com/watch?v=Z5suZi6Q0Ig

itsallaboutheL

sick ****

dartstothesea

podge57 wrote: »

200kg x 3
200kg x 3
200kg x 3
200kg x 3
200kg x 3
200kg x 3
200kg x 3
200kg x 3
200kg x 3
200kg x 3

Jesus. Mad props.

brianthebard

you monster.

podge57

Thanks for the comments lads, much appreciated

podge57

Benching was ok this morning. The 120 singles were paused PRs, but they were really slow off my chest. First time I've been able to do rows in 4/5 weeks too

Bench
20kg x 12
40kg x 8
60kg x 6
80kg x 3
100kg x 2
110kg x 2
115kg x 1
120kg x 1
120kg x 1
All Paused

CG Incline
40kg x 10
60kg x 8
70kg x 8
70kg x 8

BB Row
70kg x 8
80kg x 8
90kg x 8
100kg x 8

VIS VIRES

That is some serious squatting man. You're going to put up some squat at the worlds...

Hanley

Speed outta the first rep on the first set with 200kg was hilarious. 240kg plz.

podge57

VIS VIRES wrote: »

That is some serious squatting man. You're going to put up some squat at the worlds...

Hanley wrote: »

Speed outta the first rep on the first set with 200kg was hilarious. 240kg plz.

Thanks lads, 235-240 is what I've had in mind for the last few weeks, and I'm feeling confident about it after getting through Smolov. I just need to make sure I don't fvck up my opener

podge57

Lifted at 7:40 this morning, which is the earliest I've ever lifted. It was not fun. Everything felt slow and heavy, but I hit the numbers I wanted. I was planning on squatting again 2moro, but I feel I need some more rest, so I'm gonna hold off and just work up to ~220 on Saturday, and then up to 185 on Tuesday.

Deadlift
60kg x 5
100kg x 3
140kg x 3
160kg x 2
180kg x 2
210kg x 1
235kg x 1
235kg x 1
(Probable Opener)

Bench
20kg x 10
40kg x 8
60kg x 6
80kg x 6
102.5kg x 3
102.5kg x 3
102.5kg x 3
102.5kg x 3
All Paused

podge57

More benching tonight, most reps were pretty fast

Bench
20kg x 12
40kg x 8
60kg x 5
80kg x 5
90kg x 3
105kg x 3
105kg x 3
105kg x 3
105kg x 3
All Paused

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

BB Curl
30kg x 15
30kg x 15
30kg x 15

podge57

Did some light squatting just to stay in the groove, benching felt decent too

10 mins warmup

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

Bench
20kg x 12
40kg x 9
60kg x 6
80kg x 6
90kg x 3
107.5kg x 3
107.5kg x 3
107.5kg x 3
All Paused

podge57

Took my opener for a few reps today, and then worked up to 220 for a couple. Wasn't feeling great before it, but all the reps were fairly solid. I came forward a bit on the 220's, but they were still easy enough. No cam today, so no vids

Squat
40kg x 5
60kg x 5
100kg x 3
140kg x 3
160kg x 2
185kg x 1
207.5kg x 1
207.5kg x 1
207.5kg x 1
220kg x 1
220kg x 1

Pullups
5,4,3,2,1

podge57

Benching felt really good today, everything moved fast. Gonna work up to my last warmups on Tuesday, and that'll be it until Saturday

Bench
20kg x 12
40kg x 8
60kg x 5
80kg x 5
100kg x 3
110kg x 3
110kg x 3
115kg x 3
All Paused

Lat Pulldown
3 x 15

BossArky

Best of luck at the competition!

Do you compete raw or equipped? I think raw... but heard you mention a bench shirt a few months back.