Squats, Squats, Squats

Liam Henners257 wrote: »

serious going doing that much volume in all three lifts.
nice pb on the bench

my bench is 2.5kg behind you which isnt too far away but your deadlift and squat are a nice bit ahead of me.
there seems to be quite a few of us gonna be entering the single lifts comp in late jan early feb.

reading journals like yours, as someone roughly in the same weight class, jelps to keep me focussed.

good work podge, fair play``

Thanks, Im happy enough with the pr, was hoping for a bit more tho. I think at the minute, its best for me to just have one really high intensity day, because I am still playing football (championship semi final:D) 3-4 times a week, so going heavy too often wouldnt be a great idea

It seems like there will be plenty from here competing alright, im looking forward to it.

Glad to see you enjoy the journal, hopefully it'll keep improving

- Today I was mainly working on squat form, focusing on getting my head to come up before my ass. I was doing well, but ill wait and see how i manage with heavier weights.
- The assistance stuff was good, the towel pullups are great for grip/finger strength. Ive also added in another meal to try and gain some more weight - ive been at 100kg for about a month now

Squats
10-15 mins w/ light weight

Towel Pullups
8
8
8

Rack Lockouts
60kg x 20
80kg x 15
100kg x 10

Hanging Leg Raises
12
12
12

Pressups
15
15
15

Neck Harness
10kg x 3 sets

Liam Henners257 wrote: »

how tall are you pdge?
you dont look 100kg in your videos.

just over 6'3"

You should have seen me when I was 75kg :eek:

Liam Henners257 wrote: »

thats it then.
73kg?
id say you couldnt hit you with a handful of rice then!

how long ago was that?

yup, i was skinny, but at least i had abs

that was nearly 2 years ago - i have some pics from back then, i might post them later

- First of all, im going to change my training for the next few weeks. Im not able to really commit to a set routine on M-W-F, so Im just going to sort of go by my own plan. I will bench and squat heavy each week, and then have another assistance day. Its not ideal, but football is the priority for the next few weeks, so Ill just train when I can
- Todays training: I managed to pick up a cheap bench shirt on ebay (f6 for E35), so I decided to ty it out. I dont know if i want to compete equipped or not next year, but the price was right Its a size 48, which is probably a size too big, but i think it would fit ok if i get to 110kg. I could nearly get it on myself, but needed help getting the armpits and shoulders in place. Even though its loose, i struggled to get the bar down, but it flew up on most of the sets. I probably could have touched the 125kg if i really fought.

Bench
20kg x 10 x 3
60kg x 5
80kg x 3
100kg x 1
Shirt
100kg x 3 - No-where near touching
112.5kg x 2 - about 2" off
120kg x 1 - ~.75" off
125kg x 1 - very close, brought it down too high and made a bit of a mess of it - still locked it out
Shirt Off
80kg x 10
80kg x 10

Seated Shoulder Press
45kg x 12
52.5kg x 8
52.5kg x 8

JM Press
40kg x 12
40kg x 12
40kg x 12

Neck Harness
11.25kg x 3 sets

- Did some floor pressing today - have never gone really heavy on them before, but i was happy with them, so im gonna say its a pr. Also got my 5x5 benching in, i feel its working well. Also, i strained my pec deadlifting(yes, deadlifting) on monday - it wasnt too sore then, but its pretty uncomfortable now - i dont think it will be a major problem tho.
- The t-bar rows were great - i used a towel as the handle, so it was a great foreamr exercise too. Also, as you will see, i am absolutly awful at BB shrugs

Floor Press
20kg x 8
60kg x 8
72.5kg x 5
82.5kg x 5
90kg x 3
100kg x 5 PR

Bench
20kg x 8
60kg x 5
70kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5

Pullups
12
11
9

T-Bar Row (Ex.Bar)
40kg x 12
60kg x 10
70kg x 8
50kg x 12

BB Shrug
85kg x 15
85kg x 15
85kg x 15

vid (crappy angle)

cardio,shoot me wrote: »

yo podge, how you find wraps on bench press/floor press?

Theyre great for keeping my wrists straight, they make me feel a lot more stable

cardio,shoot me wrote: »

i havent benched with them yet, but i dumbell pressed with them just to try it out and i loved it lol!

which ones do you have? - i only put mine on for my heaviest sets, they can get pretty uncomfortable

those look solid enough - i definately notice a difference when using them, although i have dodgy wrists, lol

cardio,shoot me wrote: »

haha, this is one card i Own podge! ive broken both of my wrists at the same time!

:eek: thankfully i cant trump you there..

- Decided to squat again today because my groin is starting to feel better, and i didnt really do much on friday. They felt good, I was getting the weight up fairly easily, form still not perfect, but improving. i think ive pinpointed ab stregth as the main issue - theyre just not strong enough to allow me to stay as upright as i should, and it could also be the reason im using my back so much. Hopefully lots of heavy ab work and some beltless squatting will fix this
- Also, yesterday we qualified for the championship fina. I didnt get starting, but its still great to be in the final, its a pretty big occasion . I was out pretty late last night celebrating, but no alcohol, so I was good to go today

Squat
20kg x 10
60kg x 7
80kg x 5
100kg x 5
120kg x 3
140kg x 2
150kg x 7

Barbell Situps
20kg x 15
25kg x 12
30kg x 8
30kg x 8

Side Bends
20kg x 30/side
30kg x 20
40kg x 15

- Pretty angry with myself today, was going for a DL PR, and should have had it easily. I need to get ass down a couple of inches lower, because I am straightening my legs too early which means I cant push my hips through. The first attempt, I missed about 1.5 from lockout", and I also missed the second above my lockout. At least I know what I need to change, Ill be very disappointed if I dont hit 250 by the single lifts next year.
- On a brighter note, my squat form is really starting to improve, Im using shoes with a heel and finding it much easier to stay upright.
- This is my last heavy lower session for about 10 days (after the final) and the week after that, I hope to start smolov

Deads
60kg x 5
100kg x 5
140kg x 3
180kg x 2
220kg x 1
237.5kg x 0
237.5kg x 0

Pullups[/B
8
8
8

Beltless Squats
60kg x 5
100kg x 5
110kg x 5
110kg x 5
110kg x 5

Barbell Situps
25kg x 12
30kg x 10
32.5kg x 7

https://www.youtube.com/watch?v=NOTrhFf6jJk

bigstar wrote: »

Pretty good SLDL though . Id say your bar is still a little low too, 225mm to the centre of the bar is the right height. so its really a good deficit SLDL. strong stuff.

yeah, i really should have mesured it out, if it was at the right height i would have had a better chance

I would go as far as to say it was an sldl, but not far off i suppose