Squats, Squats, Squats

itsallaboutheL · 01-09-2010 10:00PM

straps?

i really should start shifting some weight on rows/:(

podge57 · 01-09-2010 11:21PM

itsallaboutheL wrote: »

straps?

i really should start shifting some weight on rows/:(

Nope, I never really liked using straps for anything - they just don't feel right to me.

I'm really inconsistant with rows too, I usually go heavy on them for a few weeks and forget about them for a month or two

podge57 · 02-09-2010 04:13PM

I was dreading this session, and it lived up to my expectations. The 180+ sets were all pretty tough - my squat training hasn't been going brilliantly lately, but I'm not too worried. Right now, I want to get my bench and dl up, and in a month or so when I'm finished with football, I'll run the smolov base which should leave me in good shape for the wdfpf worlds

15mins warmup

Squat
20kg x 5
60kg x 5
60kg x 5
100kg x 3
140kg x 3

162.5kg x 5
170kg x 5
175kg x 5
182.5kg x 5
170kg x 5
180kg x 5
185kg x 5

podge57 · 03-09-2010 04:34PM

Decent bench session today - I strained my pec a bit at training last night, but it didn't bother me today. Looking forward to a bit of rest at the weekend, this weeks sessions have been pretty tough. 6x3 on all exercises next week

10 mins warmup

Bench
20kg x 8
40kg x 8
60kg x 5
80kg x 3

90kg x 5
95kg x 5
100kg x 5
105kg x 5
92.5kg x 5
100kg x 5
105kg x 5

Pullups
+10kg x 4
+10kg x 4

podge57 · 06-09-2010 06:33PM

Definitely feels like I'm starting to progress on my deadlift again - all today's sets felt good. I also think 220x3 may technically be a PR. I hope to get 240x2 next week

10 mins warmup

Deadlift
60kg x 5
100kg x 3
140kg x 3
160kg x 2
180kg x 1

197.5kg x 3
207.5kg x 3
215kg x 3
200kg x 3
210kg x 3
220kg x 3

https://www.youtube.com/watch?v=IXzhTmq_9zo

JJayoo · 06-09-2010 08:02PM

Great deads

podge57 · 07-09-2010 03:58PM

Wasn't able to increase my shoulder press weights by much this week, I guess there isn't much difference between my 3 and 5rm's because the weights are low

Seated OH Press
20kg x 8
40kg x 5
40kg x 5
50kg x 3
60kg x 2

67.5kg x 3
70kg x 3
75kg x 3
70kg x 3
72.5kg x 3
77.5kg x 3

Pullups
BW x 4
BW x 4
BW x 4
BW x 4

podge57 · 08-09-2010 08:24PM

Rows were good today, 115 is easily the most weight I've ever done. The pullups with bands felt great too

10 mins warmup

BB Row
40kg x 8
60kg x 5
80kg x 5
90kg x 3

100kg x 3
107.5kg x 3
112.5kg x 3
102.5kg x 3
110kg x 3
115kg x 3

Pullups v. Minin Bands
4
4
4
4

podge57 · 09-09-2010 05:36PM

Really enjoyed todays session - squats were as ugly as ever, but they felt strong for the first time in a while. Hoping for 215-220x2 next week

15 mins warmup

Squat
40kg x 5
40kg x 5
60kg x 5
60kg x 5
100kg x 3
140kg x 3
160kg x 1

180kg x 3
192.5kg x 3
200kg x 3
185kg x 3
192.5kg x 3
205kg x 3

https://www.youtube.com/watch?v=dmaaDVF8-YU

podge57 · 10-09-2010 04:48PM

Another good session today - didn't go for the 3rd rep on the final set, b/c I had an awful pump in my lower back and forearms- probably wouldn't have got it as the first 2 were pretty tough. Confident I'll get 120+ for a double next week

10 mins warmup

Bench
20kg x 8
40kg x 8
40kg x 8
60kg x 5
80kg x 3
90kg x 2

100kg x 3
105kg x 3
110kg x 3
102.5kg x 3
110kg x 3
115kg x 2

Pullups
BW x 6
BW x 6

podge57 · 13-09-2010 03:48PM

Got the PR I wanted today, really happy with it as all my warmups felt crap. Both reps were fast off the ground, but stalled near lockout - they might have gotten reds in a comp, but its still a good training PR.
The rep scheme for today was 5/3/2, but I kept the 5 and 3 rep sets light to give me a better shot at 240x2

10 mins warmup

Deadlift
60kg x 5
100kg x 3
140kg x 3
160kg x 3
180kg x 5
205kg x 3
220kg x 1
240kg x 2 PR

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

grimloch · 13-09-2010 10:24PM

That is the best music to set a PR to.

Sangre · 13-09-2010 10:44PM

Fair play grinding them out.

podge57 · 13-09-2010 11:25PM

grimloch wrote: »

That is the best music to set a PR to.

I usually get criticised for my music choices - good to know someone else shares my taste!

Sangre wrote: »

Fair play grinding them out.

Thanks, all my deadlift PRs seem to be ground out at the top

podge57 · 15-09-2010 03:24PM

Yesterdays session - wasn't a huge OHP PR, but I'm happy enough with it

5 mins warmup

Seated OHP
20kg x 8
40kg x 8
52.5kg x 5
60kg x 5
67.5kg x 5
75kg x 3
80kg x 2 PR

Pullups
BW x 5,4,3,2,1

podge57 · 15-09-2010 03:25PM

Rows felt very solid today, was good for at least 3 reps @ 130kg.

5 mins warmup

BB Row
60kg x 8
80kg x 5
90kg x 5
102.5kg x 5
115kg x 3
130kg x 2 PR

podge57 · 16-09-2010 03:57PM

Squats were decent today, but a little tougher than I had hoped. They were a bit shaky, and I found it tough to get set up roght, but its still a good PR

15 mins warmup

Squat
40kg x 5
40kg x 5
60kg x 5
60kg x 5
100kg x 3
140kg x 3
160kg x 3

180kg x 5
200kg x 3
215kg x 2 PR

podge57 · 18-09-2010 12:44AM

No benching today - I hurt my forearm last weekend, and it was sore all week, but its gotten much worse since last night. Theres a lot of bruising and I cant put any weight on my arm. Hopefully it gets better over the weekend, but I'll definitely get it checked out on Monday if it doesn't

JJayoo · 18-09-2010 01:17AM

Hopefully your arm gets better soon, and great work with all the PRs

podge57 · 19-09-2010 12:13PM

JJayoo wrote: »

Hopefully your arm gets better soon, and great work with all the PRs

Thanks - I think it was just bad bruising - my arms gone green now, but most of the pain is gone.

podge57 · 20-09-2010 04:36PM

Got a good bench PR today, my previous best was 100x7. I was a bit disappointed at first - I thought I only got 9 reps, but when I watched the vid I realised it was 10:D
Forearm felt fine when benching, couldn't do any curls thoughj

10 mins warmup

Bench
20kg x 12
20kg x 12
40kg x 8
60kg x 8
80kg x 5
90kg x 5
100kg x 10 PR

GM
60kg x 10
80kg x 8
80kg x 8
100kg x 6

Lat Pulldown
12
12
12

Tri Pushdown
20
20
20

https://www.youtube.com/watch?v=qkdripC8C9Y

podge57 · 22-09-2010 03:52PM

Bit of a deload this week, so nothing too exciting.

15 mins warmup

Squat
40kg x 5
40kg x 5
60kg x 5
100kg x 5
140kg x 5
160kg x 4
180kg x 4
180kg x 4

BB Row
60kg x 10
80kg x 7
100kg x 7
100kg x 7

Decline Janda Situps
BW x 15
+5kg x 12
+5kg x 12

itsallaboutheL · 22-09-2010 03:57PM

Hello.

Tell me what to do with my programming.

Regards

L

podge57 · 22-09-2010 10:58PM

itsallaboutheL wrote: »

Hello.

Tell me what to do with my programming.

Regards

L

lol, not sure how much help I can be, I try to stick to cookie-cutter programs and not do any of the thinking myself.

But what has always worked is squatting 2-3x per week, one day when you work up to a heavy set of 5 (you could probably go anywhere from 3-6 reps), and another day with more volume work. Another day of light squatting is good too, but sometimes you need a break.

Dunno if you're training deads, but its sort of the same deal except deadlifting 1x per week. Week 1, work up to a heavy set of 2-5, week 2, 2-3 sets of 2-5.

I don't really feel in a position to give you any advice on training your bench

As for assistance, I never really put much effort or thought into it, I just do some rows and pullups and whatever else I feel like

Those are just the general guidelines I use for my training, hey might be of some use to you

podge57 · 25-09-2010 05:56PM

Finished off the "deload" today - nothing much to say about it.

10 mins warmup

Deadlift
60kg x 5
100kg x 3
140kg x 3
160kg x 2
180kg x 2
180kg x 2
180kg x 2
160kg x 2 (+ dbl mini bands)
160kg x 2 (+ dbl mini bands)
180kg x 2 (+ dbl mini bands)

Floor Press
20kg x 10
60kg x 8
80kg x 5
100kg x 5
110kg x 3
120kg x 3
100kg x 5

BB Curl
30kg x 12
35kg x 10
35kg x 10

Ab Pulldown
3 x 12

podge57 · 28-09-2010 09:16PM

Today was one of those days where everything felt heavy, and now everything is sore. I'll lift again 2moro, hopefully it'll go better

15 mins warmup

Bench
20kg x 8
40kg x 8
60kg x 8
80kg x 5
90kg x 3
105kg x 2
115kg x 1
115kg x 1
115kg x 1
115kg x 1

Squat
40kg x 8
60kg x 8
100kg x 6
130kg x 6
150kg x 6
160kg x 6
160kg x 6
160kg x 6

Incline Bench
60kg x 12
60kg x 12
60kg x 12

podge57 · 29-09-2010 04:18PM

Really surprising session today, I had DOMS everywhere below my waist, and I didn't think I'd be able to much at all. But I hit a decent PR, and nearly got a big one.

Deadlift
60kg x 5
100kg x 3
140kg x 3
180kg x 2
200kg x 2
220kg x 4 PR

Dimel Deads
80kg x 15
80kg x 15

Beltless Squat
40kg x 6
60kg x 6
100kg x 3
140kg x 3
160kg x 1
180kg x 1

Seated Row
3 x 12

https://www.youtube.com/watch?v=NWMglS7Dbds

podge57 · 01-10-2010 04:55PM

Legs were still sore from squatting on Monday, but I got a decent session in. Planning to start smolov soon, I just have to figure out how to work it in to my crappy schedule.

Squat
20kg x 8
40kg x 6
60kg x 6
100kg x 3
140kg x 3
160kg x 3
180kg x 3
202.5kg x 3
202.5kg x 3

CG Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 6
92.5kg x 6
92.5kg x 6
92.5kg x 6

Upright Row
30kg x 12
40kg x 10
40kg x 10

Ab Pulldown
3 x 12

Tri Pushdown
2 x 20

podge57 · 04-10-2010 03:33PM

Starting smolov next Monday, so I wanted to get a couple of heavy sets in today - everything felt pretty good

Squat
20kg x 8
40kg x 6
60kg x 6
100kg x 3
140kg x 3
160kg x 2
180kg x 2
200kg x 2
210kg x 2

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 5
90kg x 5
100kg x 8
95kg x 8
85kg x 8

Pullups
4 x 4

Lateral Raises
12kg x 12
12kg x 12

BB Curl[/B
30kg x 15
30kg x 15
30kg x 15

itsallaboutheL · 04-10-2010 05:32PM

You're gonna take fennellys squat record.

That's pretty cool.

Squats, Squats, Squats

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