Squats, Squats, Squats

podge57

cardio,shoot me wrote: »

put it down to the birthday mate :P. thats what id do anyway lol, just for training today you get big props

Hopefully that was it - i had a million other things going on yesterday, so training wasnt a major priority

podge57

- Today was good - not a pr, but form was good and weight felt easy enough. The ab work felt good too, but for some reason i still cant do leg raises without my quad cramping.
- I am thinking about switching to the Texas Method next week. I am still doing ok on 5/3/1, but 3-4 heavy workouts per week and training another ~3x per week, I am not recovering properly, and some small knocks i picked up are not going away.my volume is already low, but i am not feeling recovered enough even after my deload weeks, so i think having a medium-light-heavy day would work better

Squat
20kg x 8
60kg x 5
90kg x 3
110kg x 5
125kg x 5
140kg x 7
Olympic Style
100kg x 8
100kg x 8
100kg x 8

Standing Pulldown
22.5kg x 20
25kg x 15
30kg x 12

Hanging Knee Raise
BW x 12
+6kg x 10
+6kg x 10

cardio,shoot me

podge57 wrote: »

- but for some reason i still cant do leg raises without my quad cramping.

i get the same problem in my right quad if i do them on a dip/leg raise station. it doesnt bother me as much when on a pull up bar tho.

podge57

cardio,shoot me wrote: »

i get the same problem in my right quad if i do them on a dip/leg raise station. it doesnt bother me as much when on a pull up bar tho.

im the opposite - cant do them on a pullup bar

podge57

- This was good - didnt go crazy because i had been lifting 500+ boxes from a container this afternoon - wasnt fun. Still managed a dip pr tho.
- Mightnt dl this week because I have a groin strain - its improving, but i dont want to push it

Dips
BW x 15
+16kg x 10
+24kg x 8
+30kg x 5 PR
BW x 15

One Arm Press
18kg x 10
18kg x 10
22kg x 7

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

DB Floor Press
24kg's x 15
30kg's x 10
30kg's x 7

DB Hammer Curl
14kg's x 12
18kg's x 8
20kg's x 7

podge57

- No deadlifting this week, need to let my groin fully recover. Benching was good, no pr, but i got 85x5 in wave 1, so im well up on that. Today was my last 5/3/1 day, I will post up what my new routine will look like later. 5/3/1 was great, but i really cant go all out 3-4 days a week

Bench
20kg x 8
40kg x 6
50kg x 5
65kg x 5
75kg x 5
85kg x 7 or 8

BB Row
70kg x 12
85kg x 10
85kg x 9
85kg x 9

BW Dips
24
18
15

Tri Pushdown
30kg x 18
35kg x 10
30kg x 12

Face Pulls
20kg x 15
25kg x 12
30kg x 10

podge57

- Today was tiring, but good . Started off light on everything, because i am not used to this sort of volume. Weights will increase by 2.5kg on the volume day each week. All the lifts were easy enough, i focused on arching hard on squats, which is something ive been struggling with.
- My hip kept cramping up when benching - this also happened me in both comps as a result of benching after squatting. I guess doing it consistantly and warming up properly should improve this

Squat
20kg x 8
60kg x 5
100kg x 3
122.5kg x 5
122.5kg x 5
122.5kg x 5
122.5kg x 5
122.5kg x 5

Bench
20kg x 10
40kg x 8
60kg x 5
75kg x 5
75kg x 5
75kg x 5
75kg x 5
75kg x 5

Power Clean
50kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3

Dips
BW x 20
BW x 18

Standing Pulldown
25kg x 12
25kg x 12

podge57

so heres the outline of what my routine will look like

Monday- Volume
Squat- 5x5
Bench- 5x5
Power Clean - 5x3
Bench Assist / Abs

Wednesday - Recovery
Sqaut - 2x5 @ 80% of Monday
OH/CG/Incline - 3x3 @ 80%
Lats / Arms

Friday- Intensity
Squat- 1-5rm / Heavy Singles or Doubles
Bench- 1-3rm / Heavy Singles/Doubles/Triples
Deadlift- 2x3 or 3x2 or something like that

Hopefully i wont struggle too much doing on the intensity day, ill just have to see how it goes - I think i should be able to manage because i have plenty of recovery throughout the week

podge57

- Just a light day today to get ready for a heavy day this weekend. Already feeling less sore than i did in the last few weeks of 5/3/1

Squat
20kg x 8
60kg x 6
80kg x 5
95kg x 5
95kg x 5

WG Pullups
12
10

Incline
60kg x 3
70kg x 3
70kg x 3
70kg x 3

Hyper w/plate behind head
+5kg x 15
+5kg x 15
+10kg x 12

BB Row
85kg x 8
85kg x 8
85kg x 8

podge57

- Today was very good -hit most of my targets. Squats were good, im really getting the hang of arching into the bar. The last rep was pretty crazy - i came to a complete standstill at the bottom position, though i was going to get pinned, and then just pushed through fairly easily - it was pretty much a pause squat.
- Bench was really good - my pr was a dubious 100x2 on a much better bench than what i used today, and i got that for 2 sets fairly easily today - could have tripled the first set
- I was worn out for deads - had planned 200x3x2, but my head felt like it was gonna explode, so didnt push it. I dont feel i need to train deads too much for them to increase, so im not worrying too much.
- From next week, I will be training at home (home gym ftw), so i might split the intensity day into am/pm sessions, with deads and assistance in the afternoon

Squat
20kg x 7
60kg x 5
100kg x 3
140kg x 1
160kg x 3 PR

Bench
20kg x 7
40kg x 5
50kg x 5
70kg x 3
80kg x 2
92.5kg x 1
100kg x 2
100kg x 2

Deads
60kg x 5
100kg x 3
140kg x 3
180kg x 1
200kg x 2

Hanley

Squatting 160kg x3's really good dude. You're coming on so fast!!

the drifter

epic squatting....well done lad.....awh...i was strong once :P

podge57

Hanley wrote: »

Squatting 160kg x3's really good dude. You're coming on so fast!!

the drifter wrote: »

epic squatting....well done lad.....awh...i was strong once :P

thanks fellas- i was pleased with the squats - hopefully i can keep increasing them at a decent rate - 200kg by the end of the year maybe?? (probably a bit of a long shot tho)

and drifter, judging by your log, youre doing a pretty good job at getting strong again

the drifter

160x3 ==175 x1?

so id say you may be well on target...though 4 month 25kg onto your squat! your a hero if you can pull it off!!!

Hanley

the drifter wrote: »

160x3 ==175 x1?

so id say you may be well on target...though 4 month 25kg onto your squat! your a hero if you can pull it off!!!

Roughly - 160/90% = 177.5kg

So yup, could def be on target. Certainly wanna see it by next years national champs!!

podge57

the drifter wrote: »

160x3 ==175 x1?

so id say you may be well on target...though 4 month 25kg onto your squat! your a hero if you can pull it off!!!

Hanley wrote: »

Roughly - 160/90% = 177.5kg

So yup, could def be on target. Certainly wanna see it by next years national champs!!

yeah, maybe 6 months is a more reasonable goal, although i certaintly wont complain if i get it before then

I got 182.5x1 about 5 weeks ago, so im probably around there atm

the drifter

Fair play dude....great to see someone efforts been rewarded!

podge57

- Very pleased with this, all the weights moved well, and i was holding my arch on both squats and bench. Also got a dip pr - wanted 30, but 29 aint too bad
- Hopefully this was my last workout in my current gym - my stuff is being delivered on wednesday, dont know if i will have it all set up on time though.

Squat
20kg x 8
60kg x 5
80kg x 5
100kg x 3
125kg x 5
125kg x 5
125kg x 5
125kg x 5
125kg x 5

BB Row
70kg x 8
90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5

Bench
20kg x 8
40kg x 6
60kg x 5
77.5kg x 5
77.5kg x 5
77.5kg x 5
77.5kg x 5
77.5kg x 5

DB Side Bend
28kg x 15
34kg x 12

Dips
BW x 29 PR
BW x 20

cardio,shoot me

what did ya order podgdy?

podge57

cardio,shoot me wrote: »

what did ya order podgdy?

heavy power rack, oly bar and 240kg of plates. Picked up a bench fairly cheap. Just need to get some flooring sorted now

cardio,shoot me

jays how much did that set ya back, and whats the bench like?

podge57

cardio,shoot me wrote: »

jays how much did that set ya back, and whats the bench like?

about 875. The bench is alright, better than the one at my gym. Il probably upgrade in a few months tho

cardio,shoot me

wow, good price, whered ya get it from?

podge57

cardio,shoot me wrote: »

wow, good price, whered ya get it from?

irish-lifting - mick is a great guy to deal with

the drifter

lol i was thinking of doing this today too...im getting hammered with on call and this would be fair handy....but i also need a new couch :P....mmm couch or power rack...couch or power rack....

cardio,shoot me

can you squat in a couch? you can fall in a heap in a power rack anyway.

podge57

the drifter wrote: »

lol i was thinking of doing this today too...im getting hammered with on call and this would be fair handy....but i also need a new couch :P....mmm couch or power rack...couch or power rack....

no-one needs a couch, just use a mattress or something :pac: I just decided to do it because my gym is lame - i want to shout, play loud music and make lots of noise in general. In fact, I can actually see my current gym from my home gym

cardio,shoot me wrote: »

can you squat in a couch? you can fall in a heap in a power rack anyway.

thats a great idea, maybe ill get rid of the couch and put the rack in the living room (my parents might have other ideas though)

cardio,shoot me

i was thinking more along the lines of using the couch for box squats.

Inspector Coptoor

best of luck with the home gym.

and well done on the 5 x 5 @ 125kg squats and the 29 dips, fair play

podge57

Liam Henners257 wrote: »

best of luck with the home gym.

and well done on the 5 x 5 @ 125kg squats and the 29 dips, fair play

thanks, ill try and post some pics when its all sorted