Squats, Squats, Squats

podge57

- Good enough day today, my military press is horrific, but i was pleased with today. I used a full ROM and no leg drive, 50x10 gives me a decnt base to work off
- Still sore from monday and then football training yesterday, Ive noticed i am a lot faster sprinting than i used to be, although thats not saying much.

Military Press
20kg x 12
40kg x 5
45kg x 5
50kg x 10

DB Row (reps per arm)
38kg x 12
42kg x 8
46kg x 6
34kg x 17

Hang Power Clean
45kg x 10
55kg x 6
55kg x 6

BW Pullups
8
7
6

podge57

- Deadlifts today, first time since the comp, and i didnt deadlift for a while before that, so it was tough at the start. Got into it though, and im happy with 8 reps, ive never done that weight for anything like that amount of reps.
- Need to use a bigger deficit for sldls, i used 1.5" today, ill go for 2.5" next time.


Deadlift
60kg x 10
100kg x 5
132.5kg x 5
152.5kg x 5
172.5kg x 8

Deficit SLDL
100kg x 7
100kg x 7
110kg x 5

Good morning
60kg x 10
70kg x 6
80kg x 5

Ab pulldown
1 x 25

cardio,shoot me

i tried googling but couldnt find out, whats a deficit Stiff leg deadlift?
(oh and if u happen to know whats a sots?)

Hanley

cardio,shoot me wrote: »

i tried googling but couldnt find out, whats a deficit Stiff leg deadlift?
(oh and if u happen to know whats a sots?)

I think Podge stole that def. SLDL off me??? Basically it's a SLDL standing on something (like a plate)

Sots press = shoulder press from the bottom position of a squat

cardio,shoot me

oh right cheers, i used to do Stiff legs off plates also , i didnt know there was a name

podge57

Hanley wrote: »

I think Podge stole that def. SLDL off me??? Basically it's a SLDL standing on something (like a plate)

Sots press = shoulder press from the bottom position of a squat

haha, cant remember who i stole it off, its very possible it was from you
i started them at the end of last year, but havent done them in a while
i dont get anything out of regular sldls because my arms are too long

also, cardio - you posted at 1.53am :eek:

podge57

- Happy enough with today, i prob. should have got 10/11 reps, but its hard adapting to high reps
- Havent done inclines in ages, but they felt good, my chest and arms were done by the time i got around to dips, so they were poor

Bench
20kg x 10
40kg x 10
57.5kg x 5
67.5kg x 5
75kg x 9

Incline DB
24kg's x 12
28kg's x 9
28kg's x 9
30kg's x 6

BB Curl
30kg x 20
40kg x 10

Dips
BW x 10
BW x 10

cardio,shoot me

podge theres a lil thing known as chronic insomnia helps me be up at that time!

podge57

cardio,shoot me wrote: »

podge theres a lil thing known as chronic insomnia helps me be up at that time!

sounds nasty :eek:
i hate anything interfering with my sleep

podge57

-Good workout - i reset my training max to 150, form was spot on today, much better than last week. Last week it seemed like i forgot how to squat - foot position, bar and hand position, knees coming in, chest falling forward -it was horror show. had to dig deep for the last rep, and nearly lost half my finger racking it, but it was great in comparison to last week
- Could have done more on my last set of lunges, but shoulders started giving me grief.
- Glad i have squats over until next monday - gonna be a lot of tough training sessions for football this week, i seem to be getting into decent cardiovascular shape tho, and im still gaining weight (up to 95.5kg)

Squat
20kg x 8
60kg x 5
80kg x 5
102.5kg x 3
117.5kg x 3
132.5kg x 7

DB side bend
30kg x 12
30kg x 12

BB Lunge
50kg x 16
57.5kg x 14
45kg x 36

cardio,shoot me

podge57 wrote: »

sounds nasty :eek:
i hate anything interfering with my sleep

Ah its not too bad, its disappearing more every week, but then every now and then ill be up till 4-5am just lurkin

podge57

_ This was an ok workout - was hoping for 7 reps, but it wasnt happening after the sixth, not too bad - using a full ROM takes a lot of energy out me
- Standing db presses were really tough, felt like a decnt exercise tho

Military
20kg x 8
35kg x 5
42.5kg x 3
47.5kg x 3
55kg x 6

Dips
+18kg x 8
+18kg x 8
+18kg x 8

DB Rows
34kg x 15
38kg x 11
42kg x 8

Standing one-arm db press (reps & weight per arm)
20kg x 10
22kg x 7

podge57

- Happy with my pulling today, done them beltless, because i think the belt just gets in my way. 6th rep was a bit ugly, small bit of hitching, might not have passed in a comp, but it wasnt a comp, so im counting it :pac:
- Didnt do too much accessory stuff, needed to get home to study, and ive got training tonight, but will do more with bench tommorrow.

Deads
60kg x 8
100kg x 5
142.5kg x 3
162.5kg x 3
182.5kg x 6

Hamstring curl
50kg x 10
55kg x 10

Good Morning
60kg x 15
70kg x 10
80kg x 8

podge57

- Another good workout, 7 reps was what i had in mind and i got it. Hurt my shoulder at training last night, but its just bruising, so it didnt bother me. Had to do lat pulldowns first because 2 idiots who bench 4x/week were doing 10 sets each and talking to their idiot friend :mad:
- Ive never really mastered face pulls, but got them right today and theyre pretty great. I held the contraction, and i can def. feel it in my delts and traps. I think the weight on the pulley is wrong, but ill log it just to monitor progress.
- Up 2 reps on the inclines from last week too.

Lat Pulldown
72.5kg x 12
80kg x 10
87.5kg x 8

Bench
20kg x 10
40kg x 8
62.5kg x 3
72.5kg x 3
80kg x 7 (first 6 paused)

Incline DB
26kg's x 15
28kg's x 12
30kg's x 8

Face Pulls
35kg x 12
35kg x 12
40kg x 12
45kg x 9

podge57

- Great session today, hit a really unexpected squat pr. It was unexpected because I was running on the beach yesterday morning for football, and sprinting up sand dunes, and my quads and groin were pretty sore. Managed to keep my form good tho, kept my knees out and my back tight and the 6 reps all came pretty easy. My previous rep pr was 150x4
- Concentric zerchers are completely different to regular ones, much more emphasis on quads. Felt ready to throw up after all that squatting, so did some leg presses and left feeling very satisfied.

Squats
20kg x 8
60kg x 8
110kg x 5
125kg x3
140kg x 6

Concentric Zercher
60kg x 10
72.5kg x 6
72.5kg x 6

Leg Press
192.5kg x 15
192.5kg x 15

podge57

- Not a great performance today, wanted 5 reps, only got 4, and then felt too sore to do what i wanted. My collarbone started hurting, so i couldnt add weight on dips and narrowed my grip, and took it easy on db presses too

Military
20kg x 8
40kg x 5
45kg x 5
50kg x 3
57.5kg x 4

CG Dips
15
12
10

Seated DB Press
24kg's x 8
24kg's x 8

DB Row
38kg x 12
46kg x 6
34kg x 17

podge57

- this went pretty well. Started off badly, the 152.5 felt like 250, it was soo slow and i thought the rest of my deads would be a disaster, but it worked out ok. Took about 300mg caffeine, because i felt like just going back to bed, and it kicked in at the right time.
- Did deficit sldls with dumbells for a change, paused at the bottom holding the dbs just off the ground and really felt it in my hams.
- Bench 2moro, then I have a deload week, and I have exams from mon-wed, so ill probably combine squat/dead and bench/OH and do 2 seesions next week

Deads
60kg x 8
100kg x 5
152.5kg x 5
172.5kg x 3
192.5kg x 4

DB Deficit SLDL
24kg's x 15
34kg's x 10
42kg's x 8
42kg's x 8

Good Morning
82.5kg x 8
72.5kg x 12
72.5kg x 10

Leg Raises
12
12

cardio,shoot me

do u go paralell on good mornings? oh and sick Dls

podge57

cardio,shoot me wrote: »

do u go paralell on good mornings? oh and sick Dls

yeah, i go to about 90 degrees on the gm's, its best to just do them the way it feels based imo

and thanks

podge57

- Decent bench session. Got 85x5 paused, my based touch and go was 90x5, so its not far off. Next wave i might just do tng, i dont really think its neccessary to be pausing every rep at this stage. Did more volume today, since i wont be doing much this week
- Loving the face pulls, really feel them in my traps and delts, esp witht he pause.
- Tried smith machine floor press to see if it would work. It was ok, but a bit tough on my elbows.

Bench (All Paused)
20kg x 12
45kg x 12
60kg x 5
67.5kg x 5
75kg x 3
85kg x 5

Smith Floor Press
60kg x 12
70kg x 8
80kg x 6
80kg x 6

Face Pull
20kg x 12
22.5kg x 12
25kg x 10

Incline DB
26kg's x 12
30kg's x 9

Machine Chest Supported Row
30kg x 15 (per arm)
45kg x 12 (per arm)
60kg x 5 (per arm)

podge57

- Not much to say about this, its always good to get a break, esp. in the middle of exams. Ive got 3 down, 2 to go, and off until monday, so went to the gym tonight.
- In hindsight, probably shouldnt have done so many squat and deadlift type movements for my assistance, and more abs, but its not a big deal.

Squat
20kg x 8
60kg x 5
72.5kg x 5
90kg x 5

Deadlift
60kg x 5
82.5kg x 5
102.5kg x 5
122.5kg x 5

DB Deficit SLDL
38kg's x 12
42kg's x 9
46kg's x 6

Zercher
60kg x 120
70kg x 8

Front Squat
60kg x 12
60kg x 12

podge57

- Another deload session, it was pretty enjoyable, nothing intense, just high rep stuff. Looking forward to starting back next week.

Military
20kg x 5
40kg x 5
40kg x 5

CG BW Dips
21
15
13

Face Pulls
20kg x 15
25kg x 12
25kg x 12

Lat Pulldown
80kg x 10
80kg x 10
80kg x 10

Bench
40kg x 5
50kg x 5
57.5kg x 5

BB Curl
35kg x 10
35kg x 10
25kg x 15

podge57

- Good start to wave 2 - wasnt planning on lifting today, but realised i wouldnt have many chances to squat this week. After week 1 of wave 1, i reset my squat max, so the weight was the same this week as in week 1 of wave 1, but i got 2 extra reps, which i was happy with.
- The assistance stuff was good, also weight is up to 96kg, and i look leaner, probably from all the running ive been doing

Squat
20kg x 8
60kg x 8
80kg x 5
100kg x 5
115kg x 5
130kg x 9

Standing Ab Pulldown
20kg x 20
25kg x 15
25kg x 12

Concentric Zercher
65kg x 9
75kg x 6
75kg x 6

Walking DB Lunge
22kg's x 14
24kg's x 14
24kg's x 12

podge57

- Didnt get the chance to post this on wednesday. I had just finished my exams and I was really tired, so i knew i wouldnt be a t my best, so i didnt go all-out on military press or rows. Still got a decent session, but nothing major
- Was aiming for 60 reps on dips accross 4 sets, and got 57, so ill just try to increase each week

Military
20kg x 8
40kg x 5
45kg x 5
52.5kg x 7

BW Dips
17
15
13
12

DB Row
38kg x 12
42kg x 9
46kg x 5
34kg x 15

Machine Shoulder Press
45kg x 12
55kg x 8
55kg x 8

kevpants

Is it me or are you way stronger? You seem to be really motoring.

podge57

- Pretty happy with deads today. Hamstrings were sore from running last night, but i pushed through for the 7 reps. Last month i got 172.5x8 and 182.5 x 6, so 175 x 7 isnt far off. Not too worried that im only getting 7 reps, because i find deads are much tougher than squats or bench to do high rep sets, it starts getting tough after about 4, even with a low weight.
- Tried hanging leg raises,but my quad kept cramping up, so i just switched to knee raises or w/e you want to call them
- Up to about 97.5kg now, and i dont think i have gained any fat, im doing loads of cardio, and eating loads and its working well

Deads
60kg x 8
100kg x 5
135kg x 5
155kg x 5
175kg x 7
125kg x 10
125kg x 10

Hanging Knee Raise
10
10
10

Seated GM
40kg x 10
47.5kg x 8
47.5kg x 8

podge57

kevpants wrote: »

Is it me or are you way stronger? You seem to be really motoring.

thanks, i think the 5/3/1 is working great for me, esp. my squats
ive also been gaining plenty of weight which helps alot:pac:

kevpants

podge57 wrote: »

thanks, i think the 5/3/1 is working great for me, esp. my squats
ive also been gaining plenty of weight which helps alot:pac:

I saw that! Nearly 100kg! Welcome to Fat Club, the first rule...

cardio,shoot me

podge57 wrote: »

BW Dips
17

Up to about 97.5kg now

Holy Dips batman!

podge57

kevpants wrote: »

I saw that! Nearly 100kg! Welcome to Fat Club, the first rule...

lol, i am the worlds skinniest fat person

cardio,shoot me wrote: »

Holy Dips batman!

thanks, i have some problems with my collarbone, id like to be up around 25 in the next few weeks tho