Shut Up and Squat!

Wednesday 23rd July - Extra Day for Back Work

Warm up: lat pull down 35 x 3 x 10 and some stretches

Chins:
BW x 12, 8, 7


T-Bar Row:
Bar x 1 x 10
40 x 1 x 10
80 x 3 x 10


DB Row:
26kg x 2 x 12


Seated Incline DB Hammer Curl:
18kg x 3 x 6


Thoughts: T'was nice to get a bit of extra back work done. I feel it's my weak point so will probably do something similar to this every second week or so (time permitting). Threw in some bicep work also coz it's kinda mandatory and all isn't it? Definitely an enjoyable workout. Also, I've been told by a few of the instructors that they'll let me into the elite gym for squatting purposes. So that was a nice suprise

Monday 28th July

Warm up: 1 hour walk to gym and some stretches


Squat:
Bar x 2 x 5
50 x 1 x 5
70 x 1 x 4
90 x 1 x 3
115 x 1 x 2
125 x 1 x 1
140 x 3 x 5


Bench:
Bar x 2 x 5
50 x 1 x 5
60 x 1 x 4
70 x 1 x 3
80 x 1 x 1
87.5 x 3 x 5


Deadlift:
Bar x 2 x 5
50 x 1 x 5
70 x 1 x 4
90 x 1 x 3
115 x 1 x 2
125 x 1 x 1
137.5 x 1 x 5


Barbell Shrugs:
110 x 10, 8, 10

Facepulls:
26.25 x 3 x 20


Thoughts: Chuffed with today's workout. The work sets for the squats felt lighter than my last warm up and then I just knew it was gonna be a good day. Also, my bench is starting to come together now. I'm finding the grove at the start of each rep which is quite promising. Deadlifts felt a bit heavy on the last rep but locked it out ok. As soon as I get 3 x 10 on the shrugs I'll move to 120kg. I was interested to know just how far I actually walk to the gym so I checked it out on google maps - 5.2k from my house. So that's 10.4k for each gym visit. Felt like alot more in today's heat!!!

Anyway, I hope to WILL hit 150kg 3x5 on the squat next week (a new PB). My target was to hit 150 by mid July but considering I pulled my hamstring just over 3 weeks ago I'll defo take the PB early Aug. After that, anything extra before a deload will be a bonus.

Saturday 2nd August - Extra Day for Back Work

Warm up: lat pull down 35 x 3 x 10 and some stretches


Chins:
BW x 12, 8, 6


T-Bar Row:
Bar x 1 x 10
40 x 1 x 10
82.5 x 3 x 10


Good Mornings:
20kg x 1 x 10
25kg x 1 x 10
30kg x 2 x 10


DB Row:
28kg x 3 x 12


Seated Incline DB Hammer Curl:
18kg x 3 x 6

supersetted with

Tricep Pulldown:
28.75kg x 3 x 10


Thoughts: Easy enough session. Threw in some good mornings for the first time and I like them so I'll be upping the weight over the next few weeks. I'd rather do skullcrushers/dips than the tricep pulldown but my shoulder is still recovering from a knock I took in training about 2 months ago. It shouldn't be too long now before it's fully healed. I still think my back strength sucks so I'll keep adding in this extra session for the next few weeks and then re-evaluate. Feel kinda tired now so gonna get a good nights sleep before a tough gym day tomorrow.

Hugh Mongus wrote: »

Body Measurements (inches) - 27/06/08

Neck - 15.25
Shoulders - 48
Biceps - 14.5(l) 15(r)
Forearms - 12 (l&r)
Wrist - 6.75 (l&r)
Chest - 40
Waist - 34
Hip - 39
Thighs - 24.5(l) 25(r)
Calves - 15(l) 15.25(r)
Ankles - 9(l&r)

Body Measurements (inches) - 05/08/08

Neck - 15.75 (+ .5)


Biceps - 15(l) 15.5(r) (+ .5 (l&r))


Forearms - 12.5(l) 13.25 (r) (+ .5 (l) + 1.25 (r))


Wrist - 6.75 (l&r) (N/C)


Chest - 40.5 ( + .5)


Waist - 34.25 ( + .25)


Hips - 39.5 ( + .5)


Thighs - 25.25(l) 25.75(r) (+ .75 (l&r))


Calves - 15.25(l) 15.5(r) ( + .25 (l&r))


Ankles - 9(l&r) (N/C)


Thoughts: Some nice symmetrical gains on most fronts. Delighted with the extra half an inch on my neck. I've done a lot of neck related work recently such as wrestler's bridge and headstand wrestler's bridge against a wall (something like this) during my warmups and it's good to know it's starting to pay off.

On a different note, something crazy went on with my forearms! At first I thought it was the way I was measuring it but I kept getting the same result ( I'm definitely measuring it the same as last time). Not too bothered with the extra .25 inch on my waist. Also, I couldn't remember how I measured my shoulders last time so I just left it out.

Overall, I'm pleased with the progress - barbell work FTW!!! :D:D

daveywavey08 wrote: »

I'm liking your journal bro, keep up the good work.

Thanks mate!

Monday 11th August

Warm up: mobility stuff and some stretches


Front Squat:
Bar x 2 x 5
40 x 1 x 5
50 x 1 x 5
60 x 3 x 5


Bench:
Bar x 2 x 5
50 x 1 x 5
60 x 1 x 4
70 x 1 x 3
85 x 1 x 2
92.5 x 3 x 5


Deadlift:
Bar x 2 x 5
50 x 1 x 5
70 x 1 x 4
90 x 1 x 3
110 x 1 x 2
130 x 1 x 1
142.5 x 1 x 5


Barbell Shrugs:
120 x 10, 10, 10


Thoughts: Back after 5 days out There seems to be something wrong with my knee. Nothing major but it just doesn't feel right. There is a bit of a grinding sound in the front of my right kneecap when I go past parallel in a squat. I'll probably end up heading the doctor instead of a physio because I can go for free. Maybe it's my knees giving me a hint that it's time to introduce knee wraps . Will probably try the 150kg 3x5 on Wednesday as I've put too much effort in the past few weeks just to stop at my previous PB. Obviously though if I feel any pain in my knee I'll stop.

The workout itself was fine. First time doing front squats. I hardly felt it in my legs at all and I know I can go much heavier but my shoulder flexibility is holding me back. I'm doing the front squats with a clean grip and am finding it hard to keep my elbows up. Any more weight at the mo and I know I wont be able to keep them up. Hopefully the correct position will become second nature after a few weeks.

Delighted with my bench - that equals my previous PB. Last rep was a grind but that's to be expected. Deadlift was fine as well. I should get that tape of my 147.5kg 3x5 squat tomorrow. Now only if my knee would stop being such a pain in the arse...

Hanley wrote: »

Is that the depth your knee hurts at?

There's no pain but yeah I'd say that's my normal work set depth.

Hanley wrote: »

If I were to guess, I'd say it's cos you're not squatting below parallel.

Need to fix that then. It's the first time I've been able to see my depth on video so now that I finally know what my depth is I'll certainly take them deeper. Taped my warm up sets also and they were a lot deeper. I think it's more about me being a pussy on my work sets. More pschycological than physiological

Hanley wrote: »

you probably need another 4-6 inches to get below parallel

Cool. Comments taken on board and much appreciated.

Monday 16th March

Warm up: mobility drills, wrestler's bridge, soft tissue work


Squat:
Bar x 2 x 5
50 x 1 x 4
70 x 1 x 3
90 x 1 x 2
110 x 1 x 1
130 x 2 x 5
130 x 1 x 2


Bench:
Bar x 2 x 5
40 x 1 x 4
50 x 1 x 3
60 x 1 x 2
75 x 1 x 1
85 x 1 x 2
85 x 1 x 2
80 x 2 x 5


Deadlift:
Bar x 2 x 5
50 x 1 x 5
70 x 1 x 4
90 x 1 x 3
110 x 1 x 2
130 x 1 x 1
140 x 1 x 5


Ab Machine:
60 x 3 x 12


Thoughts: Not the best of days. Lucky I went tbh. Got ~3.5 hours sleep due to a long project that had to be handed in today. I'd usually never go after such little sleep but seeing as tomorrow is Paddy's day I knew it'd be the only chance I'd get until Wednesday. Ok so let's analyse...

My working sets on the squats felt heavy - really had to push myself to even get the first two sets done fully. I just didn't have the extra strength needed out of the hole today. Bench was a disaster. Tried the 85 twice but it wasn't happening tbh. Suprisingly the 10 reps at 80 had good bar speed and felt easy enough. I saved the workout from being a total catastrophe through my deadlift. Pushed it hard at 140 but really enjoyed it. In conclusion, lack of sleep really destroys your bench strength, takes three reps off your squat and makes your deadlift stronger*.

*applies to a sample size of one

Thursday 19th March

Warm up: mobility drills, wrestler's bridge, soft tissue work


Front Squat:
Bar x 2 x 5
40 x 1 x 4
50 x 1 x 3
60 x 1 x 2
72.5 x 1 x 1
82.5 x 3 x 5


Military Press:
Bar x 2 x 5
40 x 1 x 3
50 x 1 x 1
57.5 x 1 x 5
57.5 x 1 x 4
57.5 x 1 x 3


Powerclean:
40 x 1 x 5
52.5 x 1 x 5
62.5 x 1 x 5
62.5 x 1 x 3 - I broke the bar
62.5 x 1 x 5 - new bar


BB Shrugs:
120 x 12, 10, 8


Face Pulls:
28.75 x 2 x 15
28.75 x 1 x 10


Standing Ab Rope Pulldowns:
36 x 1 x15
41 x 1 x 15
41 x 1 x 10 x craaaaaaaamp


Cable Rotator Cuff:
8.75 x 3 x12


Atlantis Calf Machine:
74 x 1 x 15
164 x 2 x15
164 x 1 x 13 x bigger craaaaaaamp


Warm Down:
20 min static stretching


Thoughts: Happy enough. Legs were tired from the soccer yesterday. I'm finding the front squat easy enough in poundage terms. I'm using the clean grip so the only problem I'm having is wrist flexibility. I should be able to get one or two more reps next time on the press. Powerclean was funny. I was flying along until the 2nd set. It felt as if the bar was getting longer as I cleaned each rep...then I looked down. The 7ft bar was now at least half a foot longer on one side. The end of the bar was coming off! So I got me a new bar and did 5 on the next set. Accessory work was pretty standard.

Thoughts: Most of the reps look fine to me. Camera position for the 2nd set is shocking - I'm still learning

One thing I can notice is my shoulder flexibility sucks in my left shoulder. This is due an old RC injury but I'm working on it. I ordered a foam roller so hopefully that'll help when I get it.

Oh and contrary to what it may look like in the vid, I only waited 5 mins between sets. The lighting between the sets changes dramatically

Tuesday 31st March

Warm up: mobility drills, wrestler's bridge, soft tissue work


Squat:
Bar x 2 x 5
50 x 1 x 4
70 x 1 x 3
95 x 1 x 2
115 x 1 x 2
132.5 x 2 x 5
132.5 x 1 x 4


Bench:
Bar x 2 x 5
40 x 1 x 4
50 x 1 x 3
65 x 1 x 2
75 x 1 x 1
87.5 x 3 x 5


Deadlift:
Bar x 2 x 5
50 x 1 x 5
70 x 1 x 4
90 x 1 x 3
110 x 1 x 2
130 x 1 x 1
150 x 1 x 3


15 min walk back to DCU and then 90 mins of 5-a-side soccer...

Thoughts: Squats were tough today. My hips felt tighter than usual and this made me very uncomfortable in the bottom position - even after the soft tissue work. I was content with 14/15 reps. Bench felt awesome. Hopefully my linear progress on the bench press will continue for a few workouts. My deadlift is now one rep short of my old pb so I should break it next time. Don't know how I got roped into playing soccer straight after but I enjoyed it anyway. Lots of stretching will be done tonight for sure.

Tuesday 14th April 9:00am

Warm up: mobility drills, wrestler's bridge, soft tissue work


Squat:
Bar x 2 x 5
50 x 1 x 4
70 x 1 x 3
95 x 1 x 2
115 x 1 x 2
132.5 x 1 x 5
132.5 x 1 x 3 :mad:
100 x 1 x 20


Bench:
Bar x 2 x 5
40 x 1 x 4
50 x 1 x 3
65 x 1 x 2
75 x 1 x 1
90 x 2 x 5
90 x 1 x 4


Chins:
bw x 5,5,4


Ab Machine:
62.5 x 15,12,12


4:00pm

90 mins 5-a-side soccer

Thoughts: I was sick last week hence no updates. Lost a bit of weight too - down to 87kg as of this morning.

I'm ready to deload my squat. The first work set was grand and I was angry when I failed on the fourth rep of the second set. I really should've dropped the weight before the workout due to missing last week's workouts. I wanted to punish myself so went for a 20 repper. Happy enough with the 100kg. Set probably took ~2.5mins and afterwards I collapsed in a sweaty heap :pac:

Bench went quite well seeing as I've missed a workout. I was supposed to do deadlifts but I couldn't even get my body into the starting position due to the 20 repper. My legs are in flitters now. Haven't felt this much deep tissue burn in a long time I'm gonna deload my squat by ~10% to 120kg for the next workout.

Also, I really need to get more sleep. Probably averaging 5-6 hours a night which isn't enough. I do feel tired in the gym sometimes. Whether I end up getting more sleep or not is a different matter though. It's hard to break the habit of a lifetime.

Sunday 3rd May


American Football training 11:30am - 2pm

A nice light session that really got me back into the swing of things. Nice to have the pads on again