Squats, Squats, Squats

podge57

Deads were good today - did some running yesterday and my hamstrings were a bit tired, but it didnt bother me too much

Squats
60kg x 5
60kg x 5
100kg x 5
120kg x 5
145kg x 5
145kg x 5

Deads
60kg x 5
100kg x 5
140kg x 5
167.5kg x 5
190kg x 5
222.5kg x 5

Incline Bench
20kg x 8
40kg x 8
55kg x 5
65kg x 5
75kg x 5
87.5kg x 5

Pullups
3 x 6

BB Curl
32.5kg x 15
32.5kg x 15
32.5kg x 15

Leg Raises
3 x 12

podge57

I've been slacking a on my assistance work lately, so I'm trying to work harder on it now. All the squats were fast today, I've widened my stance by about 6-7", I'll post some squat vids next week

Squat (Beltless)
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 5
160kg x 5
165kg x 5

GM
60kg x 8
80kg x 8
95kg x 8
95kg x 8
95kg x 8

Sumo Rack Pull w/ Bands
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 3

Standing Ab Fallouts
3 x 12

Decline Situps
x15
+10kg x 12
+10kg x 12

podge57

Got a nice bench PR today - the last rep might have dipped a bit on the way up, but I was happy with how I ground it out.

Bench
20kg x 10
40kg x 8
60kg x 6
85kg x 6
105kg x 4
122.5kg x 4 PR

Incline Bench
60kg x 5
70kg x 5
80kg x 5
80kg x 5
80kg x 5

Pullups
BW x 6
+5kg x 4
+5kg x 4
BW x 6

Suspended Pushups
3 x 10

Lat Pulldown
3 x 15

https://www.youtube.com/watch?v=bjDfPPH2iOQ

podge57

My hip wasnt feeling great today, so I brought my stance back in. Squatting felt really good though, the best it has felt in a while. I was aiming for 10 reps, but my knees were starting to come in and I was out of breath, so I stopped at 8

Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 8

Pause Squat (3 count)
100kg x 5
120kg x 5
120kg x 5

Standing Ab Fallout
3 x 12

Lying Leg Raise
10kg x 10
10kg x 10
10kg x 10

Single Leg DL
40kg x 10
40kg x 10
40kg x 10

https://www.youtube.com/watch?v=j2XqDXCH9-Y

podge57

This was a boring light session, although both my forearms broke out in a weird rash after benching, which made it a bit more interesting. It was like something out of House

CG Bench
20kg x 8
40kg x 8
60kg x 5
80kg x 5
100kg x 3
100kg x 3
100kg x 3
110kg x 3
110kg x 3
110kg x 3

Pullups
2 x 5

BB Row
60kg x 8
90kg x 8
90kg x 8
100kg x 6

Suspended Face Pull
3 x 15

BB Curl
35kg x 10
35kg x 10
35kg x 10

podge57

Didn't push too hard on deads yesterday, I had a game last night so I didn't want to go all out. They were decent though

Deads
60kg x 5
100kg x 5
140kg x 3
160kg x 3
190kg x 1
212.5kg x 4
212.5kg x 4
212.5kg x 4

Squat
60kg x 5
100kg x 3
140kg x 3
150kg x 3
160kg x 3
170kg x 3

GM
60kg x 8
80kg x 8
100kg x 7
100kg x 7

Ab Fallout
3 x 12

Hamstring Curl
3 x 12

podge57

Was planning to work up to something heavyish today, but after warmed up with 95x3, I went to 115 and got an awful pain in my elbow when I unracked - tried again, and it was the same. I went back down to 100kg, and it wasnt too bad, didnt hurt on inclines either

Bench
20kg x 8
40kg x 8
60kg x 5
80kg x 5
95kg x 3
100kg x 7
100kg x 7
100kg x 7

Incline
20kg x 10
60kg x 5
80kg x 3
90kg x 3
100kg x 3
70kg x 10

Face Pulls
3 x 15

podge57

Benching was done yesterday - felt good, and there was no elbow pain

Bench
20kg x 12
40kg x 8
60kg x 8
80kg x 5
105kg x 5
105kg x 5
105kg x 5
105kg x 5
105kg x 5

Reverse Grip Bench
60kg x 10
70kg x 10
70kg x 10

Pullups
3 x 6

Suspended Face Pull
3 x 15

podge57

Benching was ok today, the last 2 singles were actually the best - I lowered the J-Hooks and it was easier to unrack and stay tight. I'm deloading on lower body stuff, I needed a bit of a break, so no squats until Mon/Tue. Will prob do hamstring/ab stuff tomorrow

Bench
20kg x 10
40kg x 8
60kg x 6
80kg x 6
100kg x 3
112.5kg x 1
125kg x 1
125kg x 1
125kg x 1
125kg x 1
100kg x 12

Incline
60kg x 8
75kg x 6
75kg x 6
75kg x 6

BB Row
60kg x 8
90kg x 6
90kg x 6
90kg x 6

Lat Pulldown
3 x 15

BB Curl
40kg x 10
40kg x 10

podge57

Was a bit rusty after not squatting in over a week, but I think the break was a good idea

Squat
60kg x 5
60kg x 5
110kg x 5
140kg x 4
155kg x 3
155kg x 3
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
70kg x 5
80kg x 5
95kg x 3
95kg x 3
105kg x 3
105kg x 3
105kg x 3
105kg x 3
105kg x 3

Pushups
4 x 12

Pause Squat
100kg x 3
100kg x 3
120kg x 3
120kg x 3
135kg x 2
135kg x 2
135kg x 2

GM
70kg x 5
70kg x 5
70kg x 5

podge57

Not sure if I'm sold on high volume deads, my form usually goes out the window after a few sets. The paused deads were tough, I did them in my OLY shoes and was getting pulled forward if I didnt have the bar really close

Deads
60kg x 5
100kg x 5
140kg x 4
165kg x 4
190kg x 4
190kg x 4
205kg x 4
205kg x 4
205kg x 4

Bench
20kg x 10
40kg x 10
60kg x 6
70kg x 6
80kg x 6
80kg x 6
87.5kg x 6
87.5kg x 6
87.5kg x 6
87.5kg x 6

Paused Deads
140kg x 3
160kg x 3
182.5kg x 3
182.5kg x 3
195kg x 2
195kg x 2
195kg x 2

Chings
4 x 3

Step Up
20kg x 5
40kg x 5
40kg x 5

podge57

Everything felt light today, the volume made it tough. The 2nd round of squats was a killer

Squat
60kg x 5
60kg x 5
110kg x 5
135kg x 4
155kg x 3
155kg x 3
180kg x 2
180kg x 2
180kg x 2
180kg x 2
180kg x 2

Bench
20kg x 10
40kg x 8
60kg x 5
70kg x 5
80kg x 4
95kg x 3
95kg x 3
107.5kg x 2
107.5kg x 2
100kg x 3
87.5kg x 5
75kg x 7

Squat
110kg x 5
135kg x 5
135kg x 5
155kg x 5
155kg x 5
155kg x 5
155kg x 5

GM
70kg x 5
70kg x 5
70kg x 5

AB Fallouts
2 x 12

Da Za

Are you following a sheiko programme at the moment?

I know you said in the past you were going to be heading away but when are you planning on competing next?

itsallaboutheL

That looks class.

podge57

Da Za wrote: »

Are you following a sheiko programme at the moment?

I know you said in the past you were going to be heading away but when are you planning on competing next?

Yup, its pretty much a sheiko program. Not following any of the written ones exactly, but its more or less weeks 2 and 4 of #29, and all of #32 with a few changes.

I'm planning to move for a few months in the next couple of weeks, and I'm planning towards a comp on July 9th

itsallaboutheL wrote: »

That looks class.

It felt class until the second round of squats, they weren't fun...

podge57

Only got a few hours sleep last night, it was fairly hard to get in the mood to lift, but I got the session done

Squat
60kg x 5
60kg x 5
115kg x 5
140kg x 4
160kg x 3
160kg x 3
182.5kg x 3
182.5kg x 3
182.5kg x 3
182.5kg x 3
182.5kg x 3

Bench
20kg x 10
40kg x 8
60kg x 5
75kg x 5
87.5kg x 5
100kg x 4
100kg x 4
100kg x 4
100kg x 4
100kg x 4

Pause Squat
100kg x 5
120kg x 4
120kg x 4
140kg x 3
140kg x 3

GM
60kg x 8
60kg x 8
60kg x 8

podge57

This was a good session - I think all the bench reps moved well and I was getting a decent pause. Deads were a bit slower than I would have liked, but I was out of chalk and a bit stiff from playing football, so they weren't too bad really

Bench
20kg x 10
40kg x 8
60kg x 5
80kg x 5
95kg x 3
95kg x 3
107.5kg x 3
107.5kg x 3
115kg x 2
115kg x 2
115kg x 2

Deadlift
60kg x 8
100kg x 5
140kg x 3
160kg x 3
182.5kg x 3
207.5kg x 3
207.5kg x 3
220kg x 2
220kg x 2
220kg x 2

Bench
60kg x 5
80kg x 5
95kg x 5
95kg x 5
95kg x 5
95kg x 5

Pullups
3 x 5

Curl
40kg x 8
40kg x 8

https://www.youtube.com/watch?v=arMSBDSzOb8

Mauricmo

Some serious weight being moved. Fair play.

podge57

The heat really slowed me down today, the thermometer showed 29C when I started and 32C when I finished - I was sweating like a mofo. The squats were decent, a bit on the slow side. Benching was really solid, hopefully 140 isnt far away

Squat
60kg x 5
60kg x 5
115kg x 5
140kg x 4
160kg x 3
160kg x 3
182.5kg x 3
182.5kg x 3
182.5kg x 3
182.5kg x 3
182.5kg x 3
182.5kg x 3

Bench
20kg x 10
40kg x 8
60kg x 6
70kg x 6
80kg x 5
95kg x 4
95kg x 4
107.5kg x 3
107.5kg x 3
115kg x 2
115kg x 2
107.5kg x 3
107.5kg x 3
95kg x 4
80kg x 6
70kg x 8

One Arm Row
40kg x 12
40kg x 12

Leg Raises
3 x 12

strongbell

benching looks effortless!

Da Za

How do you find squatting twice in one session? Also what do you think of the paused Squats?

podge57

strongbell wrote: »

benching looks effortless!

Thanks, hopefully all the volume pays off...

Da Za wrote: »

How do you find squatting twice in one session? Also what do you think of the paused Squats?

squatting twice is really tough, the second ime around, the weight feels ~20% heavier, but I think its helping with conditioning (eg I didn't feel as tired as I normally would on my last set today)

The paused squats are good, they really let me focus on what I need to do coming out of the hole - knees out, head up etc

podge57

The last week has been a bit of a disaster - I had a cold , then twisted my ankle and pulled my calf

I got a few sessions in, but nothing worthwhile. Hopefully I can get back on track 2moro, not sure how my ankle will hold up though

podge57

Felt good to get a full session in today - my ankle was a bit dodgy in the hole, but it held up ok

Bench
20kg x 8
40kg x 8
60kg x 6
70kg x 6
82.5kg x 4
82.5kg x 4
95kg x 3
95kg x 3
102.5kg x 3
102.5kg x 3
102.5kg x 3
102.5kg x 3
102.5kg x 3

Squat
60kg x 5
60kg x 5
115kg x 5
140kg x 5
160kg x 5
160kg x 5
160kg x 5
160kg x 5
160kg x 5

Bench
60kg x 6
70kg x 6
82.5kg x 6
82.5kg x 6
90kg x 6
90kg x 6
90kg x 6
90kg x 6

Lying Leg Raise
3 x 15

BB Curl
40kg x 8
40kg x 8

podge57

Deads were pretty easy today, the block pulls were tough enough, but felt like a useful exercise

Deads
60kg x 5
100kg x 5
140kg x 5
160kg x 5
182.5kg x 4
182.5kg x 4
195kg x 3
195kg x 3
195kg x 3
195kg x 3
195kg x 3

Incline
20kg x 8
40kg x 8
60kg x 5
75kg x 5
75kg x 5
75kg x 5
80kg x 5
80kg x 5

Block Deads
140kg x 5
182.5kg x 4
182.5kg x 4
210kg x 3
210kg x 3
210kg x 3

Lat Pulldown
3 x 12

Pushups
2 x 15

podge57

Everything felt good today, looking forward to some heavier work next week

Bench
20kg x 10
40kg x 10
60kg x 8
70kg x 7
75kg x 6
82.5kg x 5
90kg x 4
95kg x 3
95kg x 3
102.5kg x 2
102.5kg x 2
95kg x 3
95kg x 3
90kg x 4
82.5kg x 6
75kg x 8
70kg x 10

Squat
60kg x 5
60kg x 5
110kg x 5
140kg x 4
140kg x 4
160kg x 3
172.5kg x 3
172.5kg x 3
172.5kg x 3
172.5kg x 3
172.5kg x 3

DB Fly
3 x 12

Bulgarian Split Squat
3 x 8

podge57

This session looked scary on paper, but evrything moved well. I flew through the benching, because I knew the longer I took between the 2 rounds of squats, the harder it would be

Squat
60kg x 5
60kg x 5
110kg x 5
140kg x 4
140kg x 4
160kg x 3
185kg x 2
185kg x 2
185kg x 2
185kg x 2
185kg x 2

Bench
20kg x 10
40kg x 10
60kg x 5
70kg x 5
80kg x 5
95kg x 3
95kg x 3
107.5kg x 2
107.5kg x 2
107.5kg x 2
107.5kg x 2
107.5kg x 2
107.5kg x 2

Squat
130kg x 3
150kg x 3
172.5kg x 3
172.5kg x 3
172.5kg x 3
172.5kg x 3

DB Fly
3 x 12

Split Squat
2 x 8

podge57

Fairly straight-forward session, my hands are really messed up though

Deads
60kg x 5
100kg x 5
140kg x 4
160kg x 3
182.5kg x 3
182.5kg x 3
195kg x 3
195kg x 3
195kg x 3
195kg x 3
195kg x 3

Bench
20kg x 10
40kg x 8
60kg x 6
70kg x 5
80kg x 5
95kg x 4
95kg x 4
95kg x 4
95kg x 4

Deficit Deads
140kg x 4
160kg x 4
182.5kg x 4
182.5kg x 4
182.5kg x 4
182.5kg x 4

BB Curl
35kg x 12
35kg x 12

Seated Row
3 x 12

podge57

Fell a bit behind on logging this week. I've decided I need to scale my training back for a few weeks, I'm playing football 3-5x per week, and I think I was starting to wear myself into the ground. Gonna keep going heavy, but I'll be dropping the volume

Squat
60kg x 5
60kg x 5
100kg x 5
130kg x 3
155kg x 3
172.5kg x 8

Front Squat
60kg x 8
60kg x 8

Step Up
40kg x 8
40kg x 8

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

podge57

Benching felt solid, will probably bump up to 105x2x8 next week

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

Close Grip
80kg x 8
80kg x 8

Incline
65kg x 8
65kg x 8

Curls
35kg x 12
35kg x 12

Face Pulls
3 x 15