Squats, Squats, Squats

podge57 · 04-10-2010 11:08PM

itsallaboutheL wrote: »

You're gonna take fennellys squat record.

That's pretty cool.

yep, if everything goes to plan I should be able to beat it. Still a long way off his other records though!

podge57 · 06-10-2010 03:38PM

Another good session today - I won't be doing much heavy deadlifting during smolov, so I worked up to a new PR today. It moved fairly quick, lockout was a bit slow, but I knew I wouldn't miss. Still confident I can hit 260+ next month.
I haven't been able to do any rows or pullups since I hurt my forearm - I should probably have gotten it checked out by now...

15 mins warmup

Deadlift
60kg x 5
100kg x 3
140kg x 3
180kg x 2
200kg x 1
220kg x 1
252.5kg x 1 PR

Dimel Deads
85kg x 15
85kg x 15

One-Arm DB Press
25kg x 10
25kg x 10
25kg x 10

Band Face Pulls
Purple x 20
Red x 15
Red x 15

https://www.youtube.com/watch?v=FK2dPGo08Ek

brianthebard · 06-10-2010 04:08PM

awesome, well done.

Hanley · 06-10-2010 06:13PM

I used to have a good squat. Now all you fcukers are hitting 200+

podge57 · 06-10-2010 10:51PM

brianthebard wrote: »

awesome, well done.

Cheers Brian!

Hanley wrote: »

I used to have a good squat. Now all you fcukers are hitting 200+

You could get your squat back by the end of the year if you focused on it - you know you want to

podge57 · 08-10-2010 03:39PM

Got a good, quick session in today. Everything felt good, looking forward to Smolov on Monday. Gonna order some Rehband knee sleeves over the weekend, because my knees don't like training in the cold

15 mins warmup

Squat
40kg x 5
60kg x 5
100kg x 3
140kg x 3
160kg x 2
185kg x 2
185kg x 2
185kg x 2
185kg x 2

Bench
20kg x 10
40kg x 10
60kg x 8
80kg x 5
95kg x 3
107.5kg x 3
107.5kg x 3
107.5kg x 3
107.5kg x 3

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

BB Curl
30kg x 3 x 15

Tri Extension
Blue x 3 x 20

podge57 · 11-10-2010 05:55PM

Big day today - started a new job, and more importantly, started smolov:D
The weight felt good, the reps were quick, but the lower back pump slowed me down between sets and reps. This should go away over the next few sessions

15 mins warmup

Squat
40kg x 5
60kg x 5
100kg x 3
140kg x 3
152.5kg x 9
152.5kg x 9
152.5kg x 9
152.5kg x 9

podge57 · 13-10-2010 07:36PM

Considering I've always found the 5x7's to be the toughest days, I was really happy with today. Most reps moved quick, and technique felt good. Gonna try and do some light benching on Wednesdays, and go heavy on Sundays.
Vid will be up later

10 mins warmup

Squat
40kg x 5
60kg x 5
100kg x 3
140kg x 3
162.5kg x 7
162.5kg x 7
162.5kg x 7
162.5kg x 7
162.5kg x 7

Bench
20kg x 10
40kg x 10
60kg x 6
80kg x 6
95kg x 7
87.5kg x 7
80kg x 7

Seated Row
3 x 15

https://www.youtube.com/watch?v=Kv432D5TD5A

itsallaboutheL · 14-10-2010 05:37PM

What are you weighing in at these days?

Hanley · 14-10-2010 05:44PM

itsallaboutheL wrote: »

What are you weighing in at these days?

He wants you to say > 100kg, or < 100kg.

He's right in the middle so it doesn't matter

podge57 · 14-10-2010 10:18PM

Somewhere between 107-108kg - I haven't gained weight in ages. Smolov is usually good for a kg or two though

itsallaboutheL · 14-10-2010 10:24PM

podge57 wrote: »

Somewhere between 107-108kg - I haven't gained weight in ages. Smolov is usually good for a kg or two though

hmmmmm.....

interesting

podge57 · 14-10-2010 10:29PM

itsallaboutheL wrote: »

hmmmmm.....

interesting

Care to elaborate??

itsallaboutheL · 14-10-2010 11:22PM

podge57 wrote: »

Care to elaborate??

i was gonna go for the 100s, but the 110s mean i can has cheeseburger

brianthebard · 14-10-2010 11:57PM

podge57 wrote: »

Somewhere between 107-108kg - I haven't gained weight in ages. Smolov is usually good for a kg or two though

must get fatter....

podge57 · 15-10-2010 09:21PM

itsallaboutheL wrote: »

i was gonna go for the 100s, but the 110s mean i can has cheeseburger

Good call, cos I don't think you would realistically be able to resist a cheeseburger anyway

podge57 · 15-10-2010 09:23PM

Another good session, got all the sets done quickly, they all felt fairly comfortable

15 mins warmup

Squat
40kg x 5
60kg x 3
100kg x 3
145kg x 3
172.5kg x 5
172.5kg x 5
172.5kg x 5
172.5kg x 5
172.5kg x 5
172.5kg x 5
172.5kg x 5

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

https://www.youtube.com/watch?v=oDIio40DXsc

Hanley · 16-10-2010 02:22PM

Someone's gonna squat 235-240.

podge57 · 16-10-2010 04:23PM

Hanley wrote: »

Someone's gonna squat 235-240.

Cheers Hanley - if I get 235 in Castleblayney, I'll be delighted. I think my squat attempts will be roughly 205-225-235, but it depends how everything feels on the day

podge57 · 16-10-2010 04:27PM

Another great session - got all my squats done in about 45 mins, which is quick for me. They all felt really solid too.

15 mins warmup

Squat
40kg x 5
60kg x 5
100kg x 3
140kg x 3
160kg x 2
182.5kg x 3
182.5kg x 3
182.5kg x 3
182.5kg x 3
182.5kg x 3
182.5kg x 3
182.5kg x 3
182.5kg x 3
182.5kg x 3
182.5kg x 3

Deadlift
60kg x 3
100kg x 1
140kg x 1
180kg x 1
180kg x 1
200kg x 1
200kg x 1
200kg x 1
200kg x 1

BB Curl
30kg x 12
30kg x 12
30kg x 12

podge57 · 17-10-2010 12:25PM

Good bench session this morning, the 2nd 115 set was actually much better than the first. I paused the first rep on all sets today.

10 mins warmup

Bench
20kg x 15
40kg x 10
60kg x 8
80kg x 4
100kg x 3
115kg x 3
115kg x 3

Pin Press (From Chest)
100kg x 5
100kg x 5

Tri Pushdown
3 x 20

I think I did something else, but I can't remember now...

podge57 · 18-10-2010 07:26PM

Really bad back pump again today, but apart from that, I got through this session pretty easily. Nearly half way there!

10 mins warmup

Squat
40kg x 5
60kg x 3
100kg x 3
140kg x 3
162.5kg x 9
162.5kg x 9
162.5kg x 9
162.5kg x 9

Face Pulls
3 x 12

vid is uploading now...

podge57 · 18-10-2010 09:24PM

https://www.youtube.com/watch?v=Rw1cH3HqQF8

podge57 · 20-10-2010 07:41PM

Probably the toughest day so far - first three sets were easy, last 2 were tough. Benching was good too, I paused about 1/2 the reps.

10 mins warmup

Squat
40kg x 5
60kg x 5
110kg x 3
150kg x 3
172.5kg x 7
172.5kg x 7
172.5kg x 7
172.5kg x 7
172.5kg x 7

Bench
20kg x 12
40kg x 8
60kg x 5
80kg x 5
100kg x 5
100kg x 5
100kg x 5

podge57 · 20-10-2010 09:11PM

https://www.youtube.com/watch?v=jo5T1aFHg3c

Hanley · 20-10-2010 09:12PM

Home stretch!! Nice one.

What date's the comp on?? I'll have to come up and watch some of the lifting.

podge57 · 20-10-2010 09:30PM

Hanley wrote: »

Home stretch!! Nice one.

What date's the comp on?? I'll have to come up and watch some of the lifting.

yep, halfway there, and I' am actually really enjoying smolov this time

Comp is on the 13th, I'm really looking forward to it now. Also looking forward to taking a break after it - think I will join my old gym for a couple of months, and do a bit more db/machine stuff

d'Oracle · 20-10-2010 09:36PM

podge57 wrote: »

yep, halfway there, and I' am actually really enjoying smolov this time

Certainly looks like it, the way you are tearing through those sets.

podge57 · 22-10-2010 09:08PM

d'Oracle wrote: »

Certainly looks like it, the way you are tearing through those sets.

Thanks, I've been really happy (and really surprised) with my speed and technique on most of the sets

podge57 · 22-10-2010 09:10PM

Today was the toughest day of the cycle so far - wasn't feeling great before it, and never really got going. The reps were relatively slow, but its done now

15 mins warmup

Squat
40kg x 5
60kg x 5
100kg x 3
140kg x 3
160kg x 2
182.5kg x 5
182.5kg x 5
182.5kg x 5
182.5kg x 5
182.5kg x 5
182.5kg x 5
182.5kg x 5

I'll post the vid up 2moro, too tired to do it now

Squats, Squats, Squats

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