Squats, Squats, Squats

podge57

Hanley wrote: »

Big extreme breaking your toe just so you dont' have to train, no??

It seemed like a good idea until the hospital bill arrived!

podge57

- I have been lifting Tue/Thur/Sat for the last few weeks, but I won't have time tomorrow, so I lifted again today.
- First 3 deadlift reps were fast, last 2 were a bit of a grind. I think I'm getting close to my beltless limit, maybe one more session before I belt up again.

Deadlift
60kg x 5
100kg x 5
140kg x 5
160kg x 5
180kg x 5
210kg x 5

Front Squat
60kg x 5
75kg x 5
85kg x 5
95kg x 5
110kg x 5

Incline Bench
60kg x 5
72.5kg x 5
77.5kg x 5
82.5kg x 5
87.5kg x 5

BB Curl
40kg x 12
45kg x 10
50kg x 8

KB Swing
24kg x 20
24kg x 20

podge57

- Decent session on Saturday, bar wasn't moving too fast, but it all felt easy. First time in a while that its been really cold when lifting.

Squat
60kg x 5
100kg x 5
125kg x 5
140kg x 5
167.5kg x 3
125kg x 8

Bench
60kg x 5
75kg x 5
85kg x 5
95kg x 5
105kg x 3
85kg x 8

BB Row
60kg x 5
75kg x 5
85kg x 5
95kg x 5
105kg x 3
85kg x 8

Ab Pulldown
2 x 20

Pullups
3 x 6

podge57

- Happy with today, benching felt really easy - everything seems on track.
- Hoping to hit a 180x5 beltless squat in a few weeks, which should leave me in a good position when I belt up again

Squat
60kg x 5
100kg x 5
125kg x 5
140kg x 5
167.5kg x 5

Bench
60kg x 5
75kg x 5
85kg x 5
95kg x 5
105kg x 5

BB Row
60kg x 5
75kg x 5
85kg x 5
95kg x 5
105kg x 5

Lat Pulldown
3 x 15

BB Curl
40kg x 12
45kg x 8
40g x 12

podge57

- Delighted with my deadlifting today. I've never gone too heavy beltless, but my best belted set is 225x5, so this is definitely progress.
- Front squats were a grind afterwards, might have to take them out / substitute them next week as the deads get heavier.

Deadlift
60kg x 5
100kg x 5
140kg x 5
165kg x 5
185kg x 5
220kg x 5

RDL
100kg x 10
100kg x 10

Front Squat
60kg x 5
75kg x 5
80kg x 5
90kg x 5
100kg x 5
115kg x 5

Incline Bench
60kg x 5
70kg x 5
80kg x 5
85kg x 5
90kg x 5

KB Windmill
24kg x 10
24kg x 10

https://www.youtube.com/watch?v=qoCg0np2ClE

Da Za

Plan on competing next year?

podge57

Da Za wrote: »

Plan on competing next year?

Yep, as early as possible next year. Any fed apart from the IDFPA, just want to get back on the platform!

dartstothesea

Sorry if you've said this already but are you following any particular prescribed sets/reps plan or just whatever feels challenging on the day? Unreal deadlifting particularly considering the training setbacks.

podge57

dartstothesea wrote: »

Sorry if you've said this already but are you following any particular prescribed sets/reps plan or just whatever feels challenging on the day? Unreal deadlifting particularly considering the training setbacks.

My training is pretty much based off Bill Starr's 5x5 at the minute, except I'm using weights instead of percentages.

Monday is Squat / Bench day
Wednesday is Deadlift
Saturday is Squat / Bench again

I work up to a heavy set of 5 on Monday, and then work up to a triple of the next weeks set of 5 on Saturday (eg - tomorrow I'll squat 175 x 3, and bench 100 x 3, and then I'll do 175 x 5 and 110 x 5 on Monday).

I just started at 180 x 5 on deads, and added 10kg per week.

podge57

- Wasn't feeling great on Saturday, so this wasn't a spectacular session. Had no problem hitting my numbers though.

Squat
60kg x 5
100kg x 5
130kg x 5
147.5kg x 5
175kg x 3
130kg x 8

Bench
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 3
90kg x 8

BB Row
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 3
90kg x 8

Pullups
3 x 6

BB Curl
40kg x 12
45kg x 10
50kg x 7

podge57

- Everything went well tonight, shouldn't have any problem increasing the numbers next week. Some of the bench reps were a bit funky, but not awful. I think the heavy curls I've been doing recently have helped my pressing - I'm able to keep my elbows and wrists in a much stronger position

Squat
60kg x 5
100kg x 5
130kg x 5
147.5kg x 5
175kg x 5

Bench
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5

Ab Pulldown
2 x 20

Lat Pulldown
2 x 20

BB Row
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5

BB Curl
40kg x 12
40kg x 12
40kg x 12

podge57

- Need to get used to using a belt again, this felt much tougher than last week. I'll go with another small increase next week.

Deadlift
60kg x 5
100kg x 5
140kg x 5
165kg x 5
195kg x 5
225kg x 5

Front Squat
60kg x 5
80kg x 8
80kg x 8
80kg x 8

Incline Bench
60kg x 5
75kg x 5
82.5kg x 5
87.5kg x 5
92.5kg x 5

Hamstring Curl
2 x 15

Tri Extension
3 x 20

podge57

- Have had a really sore hip for a few days, thankfully it didn't affect my squatting - happy with how I handled 180

Squat
60kg x 5
100kg x 5
135kg x 5
152.5kg x 5
180kg x 3
135kg x 8

Bench
60kg x 8
75kg x 5
82.5kg x 5
92.5kg x 5
102.5kg x 5
112.5kg x 3
92.5kg x 8

BB Row
60kg x 8
75kg x 5
82.5kg x 5
92.5kg x 5
102.5kg x 5
112.5kg x 3
92.5kg x 8

Pullups
4 x 5

BB Curl
40kg x 12
45kg x 10
50kg x 8

podge57

- Squatting and benching felt solid today. Hit the hooks on my 4th bench rep, didn't throw me off too much. Was a bit hit and miss with pausing, but felt good overall. Still have a bit to go before I'm hitting big squat PRs, but I'm well on the way to being stronger than ever

Squat
60kg x 5
100kg x 5
135kg x 5
152.5kg x 5
180kg x 5

Bench
60kg x 8
75kg x 5
82.5kg x 5
92.5kg x 5
102.5kg x 5
112.5kg x 5


BB Row
60kg x 8
75kg x 5
82.5kg x 5
92.5kg x 5
102.5kg x 5
112.5kg x 5

Pullups
3 x 6

KB Swings
24kg x 20
24kg x 20

https://www.youtube.com/watch?v=Z14oeRet2Dk

podge57

- Figured out that it must have been deadlifting that messed up my hip last week, could really feel the strain on 200, and stopped after the 2nd rep.

Deadlift
60kg x 5
100kg x 5
140kg x 5
170kg x 5
200kg x 2

Front Squat
60kg x 8
80kg x 8
90kg x 8
90kg x 8

Incline Bench
40kg x 8
60kg x 5
75kg x 5
80kg x 5
90kg x 5
95kg x 5

Ab Pulldown
3 x 20

podge57

- Had a dose of man flu for the last few days, so I put off lifting until today. Felt fairly sluggish, but got through everything with no real difficulty.
- First time using my new Okie power bar too, it looks and feels as good as any power / competition bar I've used. Looking forward to setting some PR's with it!

Squat
60kg x 5
100kg x 5
140kg x 5
155kg x 5
185kg x 3
140kg x 8

Bench
60kg x 8
75kg x 5
85kg x 5
95kg x 5
105kg x 5
115kg x 3
95kg x 8

Pullups
4 x 6

BB Row
60kg x 8
75kg x 5
85kg x 5
95kg x 5
105kg x 5
115kg x 3
95kg x 8

BB Curl
40kg x 12
45kg x 10
45kg x 10

podge57

- Got another solid session in today. Confident I can hit 190x5 beltless next week. It's been over 2 months since I've squatted with a belt, so it'll probably take a couple of session to get used to it again, but I'm not too worried about that

Squat
60kg x 5
100kg x 5
140kg x 5
155kg x 5
185kg x 5

Bench
60kg x 8
75kg x 5
85kg x 5
95kg x 5
105kg x 5
115kg x 5

Pullups
3 x 7

BB Row
60kg x 8
75kg x 5
85kg x 5
95kg x 5
105kg x 5
115kg x 5

Bench Dips
2 x 25

podge57

- Didn't get a chance to log over Christmas, bit of catching up to do. Hip still wasn't feeling right, so I just did some speed pulls. Technique felt way off, and I had serious DOMS in my traps and rear delts after, so something definitely wasn't right. Going forward, I'm only going to to DL heavy every second week.

Speed Pulls
60kg x 5
100kg x 5
140kg x 2 x 2
160kg x 2 x 2
180kg x 6 x 2

Front Squats
60kg x 8
80kg x 8
90kg x 5
100kg x 5
100kg x 5

Incline Bench
up to 97.5kg x 5

podge57

Squat
60kg x 5
100kg x 5
145kg x 5
160kg x 5
190kg x 3
145kg x 8

Bench
60kg x 8
77.5kg x 5
87.5kg x 5
97.5kg x 5
107.5kg x 5
117.5kg x 3
97.5kg x 8

Rows
60kg x 8
77.5kg x 5
87.5kg x 5
97.5kg x 5
107.5kg x 5
117.5kg x 3
97.5kg x 8

podge57

- Top sets were a bit of a grind, I'll start using my belt again next week. Benching 120 should be ok, I think a lack of sleep was a big factor here.

Squat
60kg x 5
100kg x 5
145kg x 5
160kg x 5
190kg x 5

Bench
60kg x 8
77.5kg x 5
87.5kg x 5
97.5kg x 5
107.5kg x 5
117.5kg x 5

Rows
60kg x 8
77.5kg x 5
87.5kg x 5
97.5kg x 5
107.5kg x 5
117.5kg x 5

podge57

- Good first post Christmas session today. RDLs felt good, and my hip felt fine. I did a single with 185 after the RDLs, just to see how it felt, and it shot up. Happy with the incline PR too.

RDL
60kg x 8
100kg x 8
140kg x 8
160kg x
185kg x 7

Front Squat
60kg x 10
80kg x 10
80kg x 10
80kg x 10

Incline Bench
40kg x 10
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5

Pullups
3 x 7

Ab Pulldown
3 x 20

wadacrack

Good lifts mate. Just wondering have you done any of the programs i=on the internet like smolov, Madcow, 5x5 .

podge57

wadacrack wrote: »

Good lifts mate. Just wondering have you done any of the programs i=on the internet like smolov, Madcow, 5x5 .

Thanks - yep, I've pretty much done them all. My training at the minute is more or less based around Bill Starr / Madcow 5x5.

Compound lifting + good diet + rest seems to be the basic formula, whenever I've combined those 3 elements, I seem to get good results

podge57

- First time belting up today - felt a bit awkward, and my belt has gotten stiff. Could feel the benefit on the first rep, but found it hard to reset between reps.

Squat
60kg x 5
100kg x 5
140kg x 5
165kg x 5
195kg x 5
150kg x 8

Bench
40kg x 8
60kg x 8
80kg x 5
90kg x 5
100kg x 5
110kg x 5
120kg x 3
100kg x 8

Rows
40kg x 8
60kg x 8
80kg x 5
90kg x 5
100kg x 5
110kg x 5
120kg x 3
100kg x 8

Pull Aparts
3 x 15

BB Curl
40kg x 12
45kg x 8
45kg x 8

podge57

- Good finish to a poor 2012 training year. First 4 squat reps felt rock solid, completely lost my balance at the bottom of the 5th, but was able to recover.

Squat
60kg x 5
100kg x 5
140kg x 5
165kg x 3
195kg x 5

Bench
40kg x 8
60kg x 8
80kg x 5
90kg x 5
100kg x 3
120kg x 5
100kg x 10

BB Row
60kg x 10
80kg x 10
100kg x 5
100kg x 5
100kg x 5

Lat Pulldown
3 x 20

Tri Extension
3 x 20

https://www.youtube.com/watch?v=Tc_GADvc39E

podge57

Decent DL session - hip felt good. Reps weren't overly fast, but didn't have to grind them out either

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

Front Squat
60kg x 8
80kg x 8
100kg x 8
100kg x 8

Incline KB Press
24kg x 15
24kg x 15
24kg x 12

Hamstring Curl
2 x 20

Tri Extension
3 x 15

podge57

Was a bit tired going into this session, but everything moved well once I got going.
I've been trying to decided on my next com, and the IPO nationals in April seem ideal in terms of date and location. Think it should really boost my training when I commit to doing it too

Squat
60kg x 5
100kg x 5
140kg x 3
170kg x 3
200kg x 3
155kg x 8

Bench
40kg x 8
60kg x 8
80kg x 5
95kg x 5
107.5kg x 3
122.5kg x 3
102.5kg x 8

BTN Press
40kg x 12
40kg x 12
50kg x 10

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

Lat Pulldown
2 x 20

COH

podge57 wrote: »

I've been trying to decided on my next com, and the IPO nationals in April seem ideal in terms of date and location.

Look forward to sharing a platform with you man, gonna be a great comp

podge57

COH wrote: »

Look forward to sharing a platform with you man, gonna be a great comp

Yeah, I'm really looking forward to it too. Saw some buzz about it on fb, should be a good one!

podge57

Tough session tonight - had to grind out a few reps. Felt strong though, and I'm closing in on all time PR's (122.5x5 might actually be a PR)

Squat
60kg x 5
60kg x 5
100kg x 5
140kg x 3
170kg x 3
200kg x 5

Bench
40kg x 8
60kg x 8
80kg x 5
95kg x 5
107.5kg x 3
122.5kg x 5
75kg x 20

Pullups
3 x 6

Ab Pulldown
3 x 20

Tri Pushdown
3 x 20

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