Squats, Squats, Squats

podge57

Squatted a bit wider than usual today - hips are really paying for it now

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

Pause Squat
140kg x 4
140kg x 4

Bench
20kg x 10
40kg x 10
60kg x 6
85kg x 4
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2

BB Curl
40kg x 10
40kg x 10

podge57

Great session today - I did all my squats high bar, and I was able to stay much more upright than usual, and they were much more efficient too. Paused benching is really improving too
I've started this (http://www.exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.html) squat routine, because atm I feel like I'm strong enough to squat 240+, but my technique isn't good enough. So hopefully doing more volume with moderately heavy weights should get me on track

Squat
40kg x 6
60kg x 6
100kg x 6
140kg x 3
160kg x 2
180kg x 2
180kg x 2
180kg x 2
180kg x 2
180kg x 2
180kg x 2


CG Bench
40kg x 10
60kg x 8
80kg x 5
95kg x 5
95kg x 5
95kg x 5
100kg x 3

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

Face Pull
3 x 15

itsallaboutheL

robbin that

podge57

Didnt get a chance to log this yesterday, but it was a good session. Deads were slower than normal, but I still hit the numbers I wanted. Squats felt solid, when I focus on pushing my knees out I'm slower out of the hole, but the reps look and fel better

Deadlift
60kg x 5
100kg x 5
140kg x 3
180kg x 2
205kg x 1
230kg x 3
230kg x 3

Squat
40kg x 6
60kg x 6
100kg x 4
140kg x 3
160kg x 1
180kg x 3
180kg x 3
180kg x 3
180kg x 3
180kg x 3
180kg x 3

Lat Pulldown
3 x 15

Hamstring Curl
3 x 15

https://www.youtube.com/watch?v=t5lJ3TV4c-o

podge57

Flew through this session, squats and benching both felt really light. All bench reps were paused again

Squat
40kg x 6
60kg x 6
100kg x 4
140kg x 3
160kg x 1
180kg x 2
180kg x 2
180kg x 2
180kg x 2
180kg x 2
180kg x 2

Bench
20kg x 10
40kg x 8
60kg x 8
80kg x 4
100kg x 2
115kg x 2
115kg x 2
115kg x 2
115kg x 2

CG Incline
60kg x 8
70kg x 8
80kg x 6
80kg x 6

Tri Extension
3 x 15

podge57

Squats felt decent again today. left knee tried to kick in on a few reps, but I was managing to correct it

Squat
40kg x 6
60kg x 6
100kg x 4
140kg x 4
160kg x 2
180kg x 4
180kg x 4
180kg x 4
180kg x 4
180kg x 4
180kg x 4

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

BB Row
85kg x 10
85kg x 10
85kg x 10

BB Curl
30kg x 15
30kg x 15

https://www.youtube.com/watch?v=RCMKA8P5SRQ

podge57

I knew today would be horrible before I started - every rep was done in slow-mo, I'm just glad to have it done. I didn't bother with any benching, just going to rest until Saturday

Romanian Deads
60kg x 5
100kg x 5
140kg x 5
160kg x 5
180kg x 5
180kg x 5

Squat
40kg x 6
60kg x 6
100kg x 4
140kg x 2
160kg x 2
180kg x 2
180kg x 2
180kg x 2
180kg x 2
180kg x 2
180kg x 2

podge57

Brilliant session today, squats were solid and I'm really getting used to the higher bar position. Hit a huge bench PR too, my prev. best was 130x1 tng, and I got 130x2 paused today. No video unfortunately, the memory filled up just when I was unracking it. Hopefully 140 is just around the corner!

Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 2
180kg x 5
180kg x 5
180kg x 5
180kg x 5
180kg x 5
180kg x 5

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 5
100kg x 2
115kg x 1
130kg x 2 PR
110kg x 4

Incline Bench
40kg x 10
60kg x 8
75kg x 6
85kg x 6
85kg x 6

BB Curl
35kg x 15
35kg x 15
35kg x 15

Tri Extension (Dropset)
20
15
15

https://www.youtube.com/watch?v=UG0yqMZUCC0

podge57

I'm going to be a bit short on time this week, so I decided to squeeze another session in today. I was a bit tired having only squatted and benched 24hrs ago, but it was a fairly light session

Squat
40kg x 6
60kg x 6
100kg x 4
140kg x 2
160kg x 2
180kg x 2
180kg x 2
180kg x 2
180kg x 2
180kg x 2
180kg x 2

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

BB Row
60kg x 10
80kg x 8
100kg x 6
100kg x 6

Hamstring curl
3 x 15

podge57

Squats were really tough today - I was supposed to do 6x6, but I had nothing left after the fifth set. The heat really drained me today, and I found it tough to get my air between sets. On the plus side, I busted so many blood vessels in my face it kinda looks like I have a tan

Squat
40kg x 6
60kg x 6
100kg x 5
140kg x 3
160kg x 3
180kg x 6
180kg x 6
180kg x 6
180kg x 6
180kg x 6

I could barely stand at this point, so I took a 3 hour break and went back to finish he rest of the session

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 6
100kg x 3
117.5kg x 3
117.5kg x 3
100kg x 6

Pullups
3 x 6

Face Pulls
3 x 15

podge57

Great session today, was hoping for 5 reps on deads, but 4 is still a PR. The last rep was a bit dodgy, I lost my balance at the top, but it was still locked out. It was my first time doing heavy deads in my Oly shoes, and they felt pretty good, I think I got more leg drive with them. Flew through squatting and benching, both felt good

Deads
60kg x 5
100kg x 5
140kg x 3
180kg x 2
205kg x 1
230kg x 4 PR

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

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

Romanian DL
100kg x 10
140kg x 8
140kg x 8

Standing Abs
3 x 15

230x4:

https://www.youtube.com/watch?v=w3gZNcmNUXI

podge57

I've always hated 5x5 squats, so I was glad to get this over with. They werent too bad, but they gave me a serious lower back pump. First time using my TK sleeves too, they're pretty cool - I never knew my knees could sweat so much. I was planning to bench 120x5, but I set up too close to the racks and kept hitting them, so I racked it and just did another triple

Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
165kg x 3
190kg x 5
190kg x 5
190kg x 5
190kg x 5
190kg x 5

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 5
105kg x 3
120kg x 3
120kg x 3

Incline
60kg x 8
70kg x 5
80kg x 5
80kg x 5
90kg x 3

Lat Pulldown
3 x 15

BB Curl
40kg x 8
40kg x 8
40kg x 8

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

BossArky

podge57 wrote: »

First time using my TK sleeves too, they're pretty cool - I never knew my knees could sweat so much.

TK knee sleeves are great. Likewise my knees are dripping after using them. Good warmth and feeling of support. Probably more mental support than anything else. Don't believe they actually add anything to your squat. What do you reckon?

podge57

BossArky wrote: »

TK knee sleeves are great. Likewise my knees are dripping after using them. Good warmth and feeling of support. Probably more mental support than anything else. Don't believe they actually add anything to your squat. What do you reckon?

Yeah, I don't think they added anything to my squat, but the stability and warmth were brilliant. Usually my knees would feel a bit stiff after squatting, but they felt great yesterday

podge57

Hit my 2nd deadlift PR in the last week today - lockout was slow on the 2nd rep, but I was happy with it. Squats were slower than usual today - my quads were sore after playing footbal for the first time in 6mths, but they were still pretty comfortable

Deadlift
60kg x 5
100kg x 5
140kg x 3
180kg x 2
200kg x 1
225kg x 1
250kg x 2 PR

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

Romanian DL
60kg x 10
100kg x 6
150kg x 6
150kg x 6

CGBP
20kg x 10
40kg x 8
60kg x 8
80kg x 6
95kg x 6
95kg x 6
95kg x 6

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

COH

Savage liftin lad.

podge57

Squats weren't great today - couldnt get my hips loose, and I wasnt able to get in any sort of rhythm. I couldn't even unrack the 4th set. I'll just put it down to a bad day, and hopefully I should get back on track next week.

Squat
60kg x 5
60kg x 5
100kg x 5
1140kg x 3
160kg x 3
180kg x 1
202.5kg x 4
202.5kg x 4
202.5kg x 3

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 6
100kg x 3
115kg x 5
100kg x 5
100kg x 5

Pullups
3 x 5

Face Pulls
3 x 15

podge57

I probably shouldnt have squatted at all today, I twisted my ankle at the weekend (http://img203.imageshack.us/i/photo0020v.jpg/) and it was painful whenever I put pressure on it. But after Saturdays disaster I wasnt going to skip it, and my ankle held up ok anyway, and the squats felt good. Benching was decent too

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

Bench
40kg x 10
60kg x 8
80kg x 6
100kg x 3
115kg x 1
125kg x 2
125kg x 2
115kg x 5

Incline Bench
40kg x 10
60kg x 8
70kg x 6
80kg x 5
80kg x 5
80kg x 5

Ab Pulldown
3 x 15

Mauricmo

podge57 wrote: »

Squats weren't great today - couldnt get my hips loose, and I wasnt able to get in any sort of rhythm. I couldn't even unrack the 4th set. I'll just put it down to a bad day, and hopefully I should get back on track next week.

Squat
60kg x 5
60kg x 5
100kg x 5
1140kg x 3
160kg x 3
180kg x 1
202.5kg x 4
202.5kg x 4
202.5kg x 3

I dunno, maybe it wasnt such a bad day:D...

podge57

Mauricmo wrote: »

I dunno, maybe it wasnt such a bad day:D...

yeah, think it might have been a PR

podge57

I've been sick for a few days, so I didn't lift. I decided to stop the squat routine I was doing, because I was feeling weak after being sick, and there isn't much point in carrying on if I'll be missing reps/workout. I've decided to try out something a bit differet, it's and old-school routine from Doug Hepburn. Everything felt pretty good today, I've also been doing a lot of stretching in my hips and calves, I think they've been tightening up b/c I sit down all day at work

Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 2
180kg x 1
205kg x 1
205kg x 1
205kg x 1
205kg x 1

Pullups
3 x 6

Decline Crunches
+10kg x 3 x 12

Squat
155kg x 3
155kg x 3
155kg x 3
155kg x 3
155kg x 3
155kg x 3




If anyone is interested in reading about the routine, theres a write-up here: http://www.ampedtraining.com/workouts/doug-hepburns-routines

podge57

Didnt get the chance to log yesterdays session - I got it done quickly, took about 40 mins, and benching was easy

Bench
20kg x 10
40kg x 10
60kg x 6
80kg x 3
100kg x 1
115kg x 1
115kg x 1
115kg x 1
115kg x 1
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3

BB Row
60kg x 10
80kg x 10
90kg x 10
90kg x 10
90kg x 10

BB Curl
40kg x 7
40kg x 7
40kg x 7

podge57

Deadlifted without chalk today - wasnt fun, and my hands arent thanking me now. Weight flt fine though

Deadlift
60kg x 5
100kg x 5
140kg x 3
180kg x 2
205kg x 1
235kg x 1
235kg x 1
235kg x 1
235kg x 1

Pullups
3 x 5

Romanian DL
155kg x 3
155kg x 3
155kg x 3
155kg x 3
155kg x 3
155kg x 3

Hamstring Curl
4 x 15

podge57

I've decided to stop messing about and experimenting with programs, so I'm going to stick with working up to a heavy set of 5 each week and upping the weight every week (pretty much Bill Starrs 5x5). Everything was really easy today

Squat
60kg x 5
60kg x 5
100kg x 5
120kg x 5
140kg x 5
160kg x 5
185kg x 5

Bench
20kg x 8
40kg x 8
60kg x 5
70kg x 5
85kg x 5
97.5kg x 5
110kg x 5

BB Row
60kg x 5
700kg x 5
80kg x 5
92.5kg x 5
105kg x 5

Face Pull
3 x 12

Decline Situp
+10kg x 12
+10kg x 12

podge57

Everything felt good today - probably could have got 8-10 reps with 212.5, they all came up pretty fast. Deadlifting for 5's was pretty tiring

Squat
60kg x 5
60kg x 5
100kg x 5
120kg x 5
140kg x 5
140kg x 5

Deadlift
60kg x 5
100kg x 5
140kg x 5
160kg x 5
185kg x 5
212.5kg x 5

Incline
20kg x 8
40kg x 8
50kg x 5
60kg x 5
70kg x 5
82.5kg x 5

BB Curl
2 x 15

Hamstring Curl
2 x 15

podge57

Today was pretty easy, hardest part was the heat

Squat
60kg x 5
60kg x 5
100kg x 5
120kg x 5
140kg x 5
160kg x 5
187.5kg x 3
140kg x 8

Bench
20kg x 8
40kg x 8
60kg x 5
70kg x 5
82.5kg x 5
97.5kg x 5
112.5kg x 3
82.5kg x 8

BB Row
60kg x 5
70kg x 5
80kg x 5
92.5kg x 5
107.5kg x 5
80kg x 8

Ab Pulldown
3 x 20

Pushup
2 x 25

podge57

Squatting was solid today - the weights I'm using are well off PR levels atm, but I'm trying to fix some form issues and work back up over the next few weeks. I'm planning on competing in June / July and August, so I can afford to work with lighter weights for a while

Squat
60kg x 5
60kg x 5
100kg x 5
120kg x 5
140kg x 5
162.5kg x 5
187.5kg x 5

Bench
40kg x 8
60kg x 5
72.5kg x 5
85kg x 5
100kg x 5
112.5kg x 5

BB Row
60kg x 5
70kg x 5
82.5kg x 5
95kg x 5
107.5kg x 5

Decline Situp
+10kg x 12
+10kg x 12

Tri Pushdown
3 x 15

podge57

Everything felt good today, deads were fairly fast. The single leg DLs were done with 2x20kg plates, so the ROM wasnt huge, but they were still tricky

Squat
60kg x 5
60kg x 5
100kg x 5
120kg x 5
142.5kg x 5
142.5kg x 5

Deads
60kg x 5
100kg x 5
140kg x 5
162.5kg x 5
190kg x 5
217.5kg x 5

Incline Bench
40kg x 8
55kg x 5
62.5kg x 5
72.5kg x 5
85kg x 5

SIngle Leg Deads
20kg x 12
40kg x 10
40kg x 10

BB Curl
45kg x 7
45kg x 7
45kg x 7

podge57

Starting to get more aggresive with my squats again - descending faster and really pushing my hips through when I come out of the hole, and the reps were pretty fast

Squat
60kg x 5
60kg x 5
100kg x 5
120kg x 5
142.5kg x 5
162.5kg x 5
192.5kg x 3
142.5kg x 8

Bench
20kg x 10
40kg x 8
60kg x 5
72.5kg x 5
85kg x 5
100kg x 5
115kg x 3
85kg x 8

BB Row
60kg x 5
70kg x 5
82.5kg x 5
95kg x 5
110kg x 3
82.5kg x 8

Decline Situps
+10kg x 12
+10kg x 12
+10kg x 12

Lat Pulldown
3 x 15

podge57

Squats were decent today - my hips felt strange today, and the reps were a bit slower than usual, but technique was good. First 4 bench reps were rock solid, lost control of the bar a bit on the last rep which made it awkward

Squat
60kg x 5
60kg x 5
100kg x 5
120kg x 5
145kg x 5
165kg x 5
192.5kg x 5

Bench
20kg x 10
40kg x 8
60kg x 5
75kg x 5
87.5kg x 5
102.5kg x 5
115kg x 5

BB Row
60kg x 5
72.5kg x 5
82.5kg x 5
95kg x 5
110kg x 5

Single Leg Deads
20kg x 10
20kg x 10
20kg x 10

Tri Pushdown
3 x 12