Squats, Squats, Squats

podge57

I'm working on widenin my stance and descending slower on squats - the first few sets felt awkward, but they got progressively better. I kept the rest to 1min between sets, and everything was done beltless

Squat
40kg x 6
60kg x 6
100kg x 3
140kg x 3
162.5kg x 3
162.5kg x 3
162.5kg x 3
162.5kg x 3
162.5kg x 3
162.5kg x 3
162.5kg x 3
162.5kg x 3

2.5" Deficit Deadlift
60kg x 5
100kg x 5
140kg x 3
160kg x 3
185kg x 3
185kg x 3

Decline Situps
+10kg x 10
+10kg x 10
+10kg x 10

podge57

Benching was ok this morning, but I strained my pec last night and it was bothering me a bit after the 3rd set, so I didnt do inclines after

Bench
20kg x 12
40kg x 10
60kg x 8
80kg x 5
95kg x 3
107.5kg x 3
107.5kg x 3
107.5kg x 3

Pullups
4 x 4

Remmy

savage numbers you're putting up man.Sorry if its been asked before but how much do you reckon did the whole setup cost you with the power rack, bar,plates and bench?Im really considering setting up my one home gym.The gym I train at is doing my nuts in:rolleyes:

podge57

Remmy wrote: »

savage numbers you're putting up man.Sorry if its been asked before but how much do you reckon did the whole setup cost you with the power rack, bar,plates and bench?Im really considering setting up my one home gym.The gym I train at is doing my nuts in:rolleyes:

Thanks - I'm not sure of the exact cost, but I think the rack, bar and plates (240kg) were between 800-900 delivered. The bench was a gift, and I'm not sure of the price, but I think you can pick a good one up for ~120

podge57

Lifted in the igloo this morning - I had to clear a load of snow just to be able to open the door. I'm trying to ease my way back into heavy lifting, and less isolation work. I'm starting to get more comfortable with the wider stance, and I'll work up a bit heavier at the weekend

Squat (Beltless)
40kg x 6
60kg x 6
100kg x 6
120kg x 6
155kg x 6
155kg x 6
155kg x 6
155kg x 6

CGBP
20kg x 12
40kg x 10
60kg x 8
80kg x 6
90kg x 6
90kg x 6
90kg x 6

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

podge57

Had a good session today, evrything felt fairly light

Deads
60kg x 5
100g x 5
140kg x 4
180kg x 3
210kg x 4
210kg x 4
210kg x 4

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

BB Curl
40kg x 8
40kg x 8

Pullups
3 x 5

podge57

Today was the first time I've done 20 rep squats, and it was also the first time I've thrown up when lifting - hardly a coincidence. I'm hoping to work up to 160x20 over the next 4-6 weeks. I was using a wider stance when warming up, bt my hip cramped up, so I brought it back in.
I think I will use the rest-pause system for a few weeks, just to freshen things up

CGBP
20kg x 10
40kg x 10
60kg x 8
80kg x 8
90kg x 11, x4, x2

Squat (Beltless)
40kg x 8
60kg x 8
100kg x 8
140kg x 20

BB Row
60kg x 8
80kg x 8
92.5kg x 8, x5, x3

Ab Pulldown
2 x 12

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

edit: depth might have been a bit hit and miss, but I think most reps were good

brianthebard

140x20??? That's insane! the last few reps seemed pretty quick too. savage stuff.

Hanley

No belt? C*nt.

I tried it the week before I started Smolov and got 19!!

'gratz... Sick.

I'd say your back was f*cked afterwards?

podge57

brianthebard wrote: »

140x20??? That's insane! the last few reps seemed pretty quick too. savage stuff.

Hanley wrote: »

No belt? C*nt.

I tried it the week before I started Smolov and got 19!!

'gratz... Sick.

I'd say your back was f*cked afterwards?

Cheers lads, I didn't actually find it too bad, the bar seemed to be moving fairly quick, the hardest part was trying to breathe.

My back wasn't too bad actually - my glutes and quads are sore, but thats about it. I didn't bother with the belt cos I though it would just make it harder to get air in near the end of the set

Pavel66

Well done Paul :eek:

podge57

Back in the gym tonight, had a good quick session. The shoulder presss felt great. Wasn't a big fan of the SLDLs - I think my legs are too long and it just made them awkward

HS Shoulder Press
50kg x 10
70kg x 10
85kg x 13, x6, x3

SLDL Off Plate
60kg x 8
100kg x 8
140kg x 9, x4, x2

Dips
BW x 15
BW x 15
BW x 15

Lat Pulldown
65kg x 12
75kg x 10
75kg x 11, x5, x4

Hyperextension
15
15
15

Machine Preacher
30kg x 12
35kg x 10
35kg x 12, x7, x4

podge57

I was looking forward to squatting again yesterday, but I smacked my knee off a table and it seized up. Feeling fine now, so I'll prob. squat tomorrow.
Benching felt good, I probably could have squeezed out another rep for a PR.
I can't believe how bad I am at shrugs - after the 1st 100kg set, I moved up to 140 and could barely get it off the racks!

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 6
100kg x 10, x4, x2

Pullups
BW x 5, x5, x3, x3

Tri Extension
3 x 20

BB Shrugs
80kg x 12
100kg x 10
100kg x 14, x7, x5

Hanley

Grip dude.... grip. I can shrug 180-200+ but need straps or 120kg's work.

podge57

Hanley wrote: »

Grip dude.... grip. I can shrug 180-200+ but need straps or 120kg's work.

Yeah, its definitely a grip issue. I've never had grip problems with deads or rows, but I guess shrugs just work your grip in a different way

podge57

I was considering doing 20 rep squats again today, but I haven't had anything heavy on my back for a while, so I decided to work up a bit

Squat (Beltless)
40kg x 8
60kg x 8
100kg x 8
140kg x 8
160kg x 8
180kg x 5
200kg x 1

Decline Situps
+20kg x 12
+20kg x 12

podge57

Fairly rubbish session tonight. I wanted to lift at home, but it was wayyy too cold. I attempted to bench at the gym, but the bar was really thick, and it was rotating a lot in my hands, and it felt like it could spin down on top of my face, so I stopped before I reached my working weight. Hopefully I'll get some proper training done on Friday

Bench
20kg x 10
60kg x 8
80kg x 8

HS Shoulder Press
50kg x 12
70kg x 12
85kg x 10, x5, x3

Tri Pushdown
30kg x 12
35kg x 12
35kg x 12

Machine Curl
30kg x 12
35kg x 12
40kg x 12

DB Lunge
20kg x 12
22kg x 10
24kg x 8

podge57

I was happy with what I got done today, considering how cold it was (-4c when I started). I got the exact same reps when benching as I did last week. Worked up to a 207.5kg beltless squat, and felt good for 210-215. Gonna try and hit 150x20 next week

Bench
20kg x 12
40kg x 10
60kg x 8
80kg x 8
100kg x 10, x4, x2

Squat (Beltless)
40kg x 8
60kg x 8
100kg x 6
140kg x 6
160kg x 3
180kg x 2
200kg x 1
207.5kg x 1
150kg x 8

Lat Pulldown
3 x 15

Tri Extension
3 x 20

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

Hanley

You're pretty much wearing the full brazilian football kit in that vid. Was that intentional?

Solid looking squat!

podge57

Hanley wrote: »

You're pretty much wearing the full brazilian football kit in that vid. Was that intentional?

Solid looking squat!

Haha, I didn't notice till you mentioned it - I just threw on as many layers as I could find!

podge57

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

Snatch Grip Rows
60kg x 10
80kg x 8
80kg x 8
90kg x 6
60kg x 15

BB Curl
35kg x 12
35kg x 12
35kg x 12

Face Pull
2 x 20

Seated Hamstring Curl
3 x 15

dartstothesea

Haha, the ****ing Shower Scene there. Good man.

podge57

dartstothesea wrote: »

Haha, the ****ing Shower Scene there. Good man.

yep, I heard that song a few weeks ago and havn't stopped listening to it since!

podge57

Got a nice quick session in tonight, pressing felt solid

CGBP
20kg x 12
40kg x 8
60kg x 8
80kg x 8
92.5kg x 10, x3, x2

Seated Shoulder Press
40kg x 8
50kg x 8
60kg x 9, x3, x1

Standing Abs
3 x 20

Tri Extension
3 x 20

Hanley

dartstothesea wrote: »

Haha, the ****ing Shower Scene there. Good man.

Absolutely hilarious how small Dublin is!

podge57

I feel like I'm missing something because I'm not from Dublin - do you know them or something??

Hanley

podge57 wrote: »

I feel like I'm missing something because I'm not from Dublin - do you know them or something??

Yeah I know their bassist Michael from years back and one of my mates knows the GOC, the front guy, quite well. Really tight band.

podge57

Hanley wrote: »

Yeah I know their bassist Michael from years back and one of my mates knows the GOC, the front guy, quite well. Really tight band.

Cool, I've been listening to them a lot lately, they've some quality songs

Hanley

podge57 wrote: »

Cool, I've been listening to them a lot lately, they've some quality songs

Depending on how hardcore and filthy you like your songs, these guys were another top Dublin band. Broke up years ago, but I still listen to them every now and again;

http://www.myspace.com/bornaghost

dartstothesea

Ha, their drummer's our drummer, 'til he moved last year.

Hope you listen to this man's more recent bands