Squats, Squats, Squats

ladowack

podge57 wrote: »

-

Deads
60kg x 8
100kg x 5
137.5kg x 5
160kg x 5
180kg x 7 VID:

great pulling Podge! are you in JJB in limerick, if so great grip as well! these are the most akward thick bent bars around.

podge57

Kev M wrote: »

Good stuff Podge, very impressive. You're on the road to being Ireland's next 300kg deadlifter

ladowack wrote: »

great pulling Podge! are you in JJB in limerick, if so great grip as well! these are the most akward thick bent bars around.

thanks lads, i think 300 is a while away yet, but im on the right road

im in the jjb in dundalk, you probably guessed it was jjb from the nightclub lighting :pac: The bars are pretty awful there too, hard to grip and awkward when squatting

podge57

- Happy with my benching today, 9 reps was the target, got it, but was really close to getting 10. Got it racked and everything, but it wasnt fully locked out. In wave 1 i got 75x9, wave 2 - 77.5x9, so definately progressing. Was lowering the bar more slowly today, which helped me touch in the same spot each rep, and keep m elbows under the bar
- Got a 1 rep pr on rows too, also going to do a bit of direct tricep work, could do with adding some size there
- Will probably squat on sunday, have had a lot of football recntly, so it will be my best opportunity i think.

Bench
20kg x 8
40kg x 8
50kg x 5
62.5kg x 5
70kg x 5
80kg x 9 Joint PR, up 2.5kg from last wave

Dips
BW x 15
+15kg x 8
+20kg x 6

DB Rows
38kg x 12
42kg x 10
50kg x 6 PR +1 rep

Face Pulls
20kg x 20
25kg x 12
27.5kg x 10

Tri Pushdown
25kg x 15
30kg x 12
30kg x 10

podge57

- Squatting was ok toady, although form turned pretty ugly on the last set. I wasnt getting my elbows under the bar and my hips were rising first. I think this is just a once off, because this has never been a problem before. Ill get a vid next week to make sure.
- Was pretty happy with how light the weight felt, and in the last wave i got 137.5 x 6, so today was a 5kg and 1 rep increase.

Squats
20kg x 8
60kg x 5
80kg x 5
110kg x 3
125kg x 3
142.5 kg x 7 PR
100kg x 10 (Oly Style)
100kg x 10 (Oly Style)

AB Plank
~70 sec
+5kg x ~60 sec
+10kg x ~45 sec

Leg Press
185kg x 18
185kg x 15
195kg x 12

DB Hammer Curl
16kg's x 10
20kg's x 8
18kg's x 10

podge57

- Nothing great today- never really got going. Had a match last night, and training tonight, so didnt want to bust my balls.
- Got a small military press pr, still pretty pathetic though. But as long as my bench keeps shooting up, i wont lose any sleep over it.

Pullups
BW x 14
BW x 10
+6kg x 7

Military
20kg x 8
40kg x 5
45kg x 3
52.5kg x 3
57.5kg x 6 PR

Incline DB
28kg's x 15
30kg's x 10
30kg's x 10

DB Rows
38kg x 15 PR
42kg x 10
46kg x 7

DB Shrugs
38kg's x 15
42kg's x 12
46kg's x 8

kevpants

podge57 wrote: »

Got it racked and everything, but it wasnt fully locked out.

You have some long-ass arms!

podge57

kevpants wrote: »

You have some long-ass arms!

you can say that again. it has its advantages and disadvantages, so i cant complain too much:pac:

brianthebard

I really want to get the 50kg db's down and try some rows this week cause of you, I doubt it will be pretty though.

podge57

brianthebard wrote: »

I really want to get the 50kg db's down and try some rows this week cause of you, I doubt it will be pretty though.

its a pretty cool milestone to get to. The dbs can be hard to balance, my first time wasnt pretty either!

podge57

- Great session today - 2 very nice pr's on deads and GM's. Was in the gym pretty early - due to a combination of heat, hunger, thunder, lightning and rain, i was up at about 6am...
- All the reps on deads were good, my legs were shaking on the 6th, but definately no hitching. Was probably good for 7-8 reps @ 97.5kg on gm's, but left it at 6.
*All sets of ab pulldowns were super-setted with trips to the bin to get rid of some excess breakfast *

Deads
60kg x 8
100kg x 5
147.5kg x 3
170kg x 3
190kg x 6 PR

Standing Ab Pulldown
20kg x 20
20kg x 20
20kg x 20

GM
72.5kg x 12
82.5kg x 10
97.5kg x 6 PR

3" Deficit DB SLDL
34kg's x 15
42kg's x 10

podge57

- Benching was pretty good today. Was 1 rep off a pr, and im certain i would have got it if my lower back wasnt cramping like crazy. Ill try to leave a day between deads and bench from now on. Confident i can get 90x6 next week for a good pr.
- Assistance stuff was great - face pull pr, dips still improving and good pulldowns. For the first time in a long time, i have a weekend off from the gym and football, so im gonna make the most of it. Although i have 2 training session, 2 matches and 4 lifting days next week, but i may move benching to my deload week if i need to.

Bench
20kg x 8
40kg x 8
50kg x 5
60kg x 5
65kg x 3
75kg x 3
85kg x 7

Face Pulls
22.5kg x 15
25kg x 12
30kg x 10 PR

Dips
BW x 18
+15kg x 12
+ 20kg x 9

DB Extension
28kg x 15
30kg x 12
30kg x 12

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

podge57

- Another squat pr, very happy - 5 reps would have been a pr, but i really wanted 6. Form was much better than last week, was getting elbows under the bar and knees out the whole time. The last rep was a grinder, i suppose you would call it the equivalent of hitching, except for a squat. Looking back at wave 1, i got 140x6, and last wave i got 145x5, so im well up on those numbers.
- Stole kevs squat creeper idea which he stole from dave tate :pac: The last 4 sets were intense, there was a pool of sweat around me and when i finished some guy asked me if i was ok . Planned to do ab work and zerchers, but my hip was cramping badly when i tried to do abs, and i was too tired for zerchers.

Squat
20kg x 8
60kg x 6
100kg x 5
117.5kg x 5
135kg x 3
150kg x 6 PR
Creepers w/ 75kg x pain

Leg extensions
70kg x 10
65kg x 12

kevpants

podge57 wrote: »

- Stole kevs squat creeper idea which he stole from dave tate :pac: The last 4 sets were intense, there was a pool of sweat around me and when i finished some guy asked me if i was ok . Planned to do ab work and zerchers, but my hip was cramping badly when i tried to do abs, and i was too tired for zerchers.

Creepers w/ 75kg x pain

Yeah the inclination is to go home after the creepers. I usually do or take at least 15mins rest!

Did you get 10 reps on the last set with 75kg!!?? If you did you feckin beat me! I only use 72kg and I'm yet to complete the last set.

podge57

kevpants wrote: »

Yeah the inclination is to go home after the creepers. I usually do or take at least 15mins rest!

Did you get 10 reps on the last set with 75kg!!?? If you did you feckin beat me! I only use 72kg and I'm yet to complete the last set.

I didnt know what to expect from them...at least i will know the next time...

no, on the 9 set, i only got 8, and on the 10th i got 7, racked it and then another 2 - i will never look at 75kg the same way again

podge57

- Presses were crap today, but as long as my bench is increasing i dont mind too much. My arms were really sore, i was lifting boxes all day.
- DB rows were good, and the one-arm presses felt great - definately gonna keep them in my routine. Not gonna dl until saturday, legs are still recovering from monday and i have matches 2moro and friday.

Military
20kg x 8
40kg x 5
40kg x 5
50kg x 5
55kg x 3
62.5kg x 3

DB Row
38kg x 18 PR
42kg x 12
50kg x 6

Standing One-Arm DB Press (per arm)
16kg x 15
18kg x 12
20kg x 9

Push Ups
BW x 20
+10kg x 12

Tri Pushdown
25kg x 15
30kg x 12
35kg x 10

podge57

- So i decided to pull some singles today - not sure why, i just did. Although my pr is 230kg, that was done in competition which is under completely different circumstances than training, so i set 220kg as my benchmark (the most i have ever done in the gym before is 212.5). The 220 flew off the ground, locout was a bit slow, but a very good lift. Happy with that, i chanced 235kg, but i just couldnt get it past my knee. All in all, not too disappointed. I have no intention of hitting singles again for another 2-3 waves, so hopefully i will get 240+ by then. I have a vid of the 220 lift, will post it later

Deads
60kg x 6
100kg x 4
140kg x 3
160kg x 2
180kg x 1
200kg x 1
210kg x 1
220kg x 1
235kg x 0

Zercher Rack Pull
70kg x 10
82.5kg x 8
92.5kg x 6

DB side bend
26kg x 25/side
30kg x 18
30kg x 18

brianthebard

Whats a Zercher rack pull look like?

the drifter

brianthebard wrote: »

Whats a Zercher rack pull look like?

+1

itsallaboutheL

brianthebard wrote: »

Whats a Zercher rack pull look like?

Mental i would imagine!!

podge57

heres a vid of some zercher rack pulls

https://www.youtube.com/watch?v=f4zBnyV4tEg

you can really feel them in your mid back and glutes, and have to focus a lot on pushing your hips through, which hopefully will help my lockout, as it is a lot slower than my speed off the ground

heres the 220 vid from yesterday

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

im only up to 98kg- i think ill still look skinny at 120kg, lol

podge57

also heres my numbers for the first 3 waves - im pretty happy with the improvements

brianthebard

Nice improvements there dude.

cardio,shoot me

you haz the same plates we do! , nice pull btw

podge57

- Nice bench pr today. This is technically my deload week, but i only lifted 3x last week, so it carried over to this week, which allowed me to recover more from the heavy days. My arch is starting to come on alot, but its hard to keep it locked in for the 6 reps. Tweaked my hamstring a little too.
- Upped the assistance volume a bit, it felt good and ill try and keep the volume higher for the next couple of waves. Found my scales today, which are more accurate than the gym ones, and i was 99kg

Bench
20kg x 10
40kg x 8
50kg x 5
60kg x 5
70kg x 5
80kg x 3
90kg x 6 PR
65kg x 12
65kg x 12

JM Press
50kg x 10
50kg x 10
40kg x 12
40kg x 12

Lat Pulldown
72.5kg x 15
72.5kg x 15
80kg x 10
80kg x 10

DB Curls
14kg's x 15
16kg's x 12
14kg's x 15

Face Pulls
25kg x 12
25kg x 12
25kg x 12

podge57

- Quite a good session for a deload - kept the reps high and just wanted to get some blood flowing. Was just trying to fix a few minor form issues on squats.
- The hyperextensions with the plate behind my head were great - will do them more regularly from now on

Squat
20kg x 8
60kg x 6
80kg x 5
100kg x 5
110kg x 5
110kg x 5

Front Squat
60kg x 12
72.5kg x 10
85kg x 8

Hyper w/plate behind head
BW x 20
+10kg x 15
+10kg x 15
+15kg x 10

GM
70kg x 12
70kg x 12
80kg x 10

Standing AB Pulldown
20kg x 18
25kg x 15
25kg x 15

podge57

- Another deload session, went pretty well, just wanted to get something done and some blood flowing again. Only real goal was to get 40 pullups and 60 dips in as few sets as poss - got them both done in 4
- Even though this is a deload week, i have picked up a lot of knocks from football - there was one particularly brutal match where i cut open both knees and elbows, and i have blood blisters on both my feet and a sore hand. Nothing that will really compromise my lifting - one of my knees is pretty bruised and swollen, but i should be good to squat on monday.

BW Pullups
14
10
8
8

Bench
20kg x 20
40kg x 15
50kg x 10
60kg x 5
60kg x 5

Dips
16
16
14
14

DB Row
34kg x 20
38kg x 15

One-arm standing DB Press
16kg x 12/arm
18kg x 10
20kg x 9

podge57

- Pretty happy with today, no PR, but plenty of positives. Form was perfect, kept my knees out the whole time, and held my arch. Ive been doing a lot off adductor work, and its helping me keep my knees out. My lower body was def. capable of 9+ reps, but my shoulders just couldnt handle it.
- It will be hard to get a squat pr this wave, after my 150x7 last month, but as long as i am still exceeding the reps and progressing, its not a huge deal.

Squat
20kg x 8
60kg x 6
80kg x 5
90kg x 5
105kg x 5
122.5kg x 5
137.5kg x 8

DB Side Bend
30kg x 20/side
34kg x 15
28kg x 20

Concentric Zercher
70kg x 12
82.5kg x 9
92.5kg x 6

Hanging Knee Raises
BW x 12
BW x 12
+5kg x 8

kevpants

Yeah I think you need to slow down. 20kg over 3 cycles? Nuts.

podge57

kevpants wrote: »

Yeah I think you need to slow down. 20kg over 3 cycles? Nuts.

I hadn't actually thought of it that way - its a pretty big jump alright

I'd be crazy to expect to keep increasing at that rate

podge57

- So my shoulders were worse than I thought, I warmed up well, but when I started pressing, it was a no-go. My shoulders just felt tight, and uncomfortable. For some reason, the db presses felt ok.
- The lifts I did do were good, happy with dips and think the db rows were a tied PR

Dips
+10kg x 12
+15kg x 10
+20kg x 8
BW x 20

Standing 1-arm DB Press
16kg x 12 (per side)
18kg x 10
22kg x 7

DB Row
38kg x 12 (per side)
50kg x 7
42kg x 12
34kg x 23

CGBP
40kg x 15
55kg x 10
70kg x 8
70kg x 8