T Nation

Despade: Journey to Strong(ish?)


#1063

10/1/18

Chest + Squatober: Day 2

Squats
5 x 245 (60%)
5 x 285 (70%)
3 x 305 (75%)
1 x 325 (80%)
1 x 345 (85%)
1 x 365 (90%)

Front Squat
3 x 3 x 205

Bench
10 x 135
5 x 185
3 x 225
3 x 245 (paused)
1 x 265 (paused)
2 x 275 (touch and go, would have had 3, but spotter stole it from me, no big)
5 x 225

Superset:
CGBP
4 x 10 x 135
Low Point Cable Fly w/ Rope
3 x 15 x 30

Dips
2 x 10

A good day, all the weight I touched today moved with speed and purpose, it was nice. For those that are here and have seen the Squatober challenge, I’m actually one day ahead, but wanted to keep rolling, so actually did the Day 2 from 2017, figured it’d be fairly close to what he’ll be posting for tomorrow, will simply do the ‘real’ Day 2, tomorrow and then be on track.


#1064

10/2/18

Weight: 205.4

Legs/Squatober: Day 3

Squats
5 x 225
5 x 275
3 x 315
3 x 2 x 335

Superset:
RDL
4 x 10 x 75
OHP
4 x 10 x 75

Didn’t have a lot of time, but the squats moved really well, ‘leg day’ is going to be almost a rest day, hit my hamstrings a little bit on these days, and then recover. Lower back is a little fatigued, but my legs feel great.


#1065

10/3/18

Weight: 205.4

Squatober: Day 4

Squats
5 x 245 (65%)
3 x 285 (70% supposed to be 5, but hand cramped)
3 x 325 (80%)
2 x 2 x 345 (85%)

OHP
5 x 95
5 x 125
3 x 145
3 x 2 x 165

Rear Delt Raise
4 x 15 x 20

Lateral Raise
4 x 12 x 25

Tricep Extension w/ band
6 x 12-15 x Red

Legs are still feeling good, back feels better today, the 345 (85%) felt surprisingly good…the squat form is getting dialed in (weird, right?) and I’m enjoying squatting every day, although it definitely takes the wind out of my sails for some of the other lifts, ha.


#1066

where can I find that squatober thing
Looking “fun”


#1067

Through Instagram at either @squatoberofficial or @penandpaperstrengthapp they post the workout daily and away you go.


#1068

Ahh damn I’m not on that insta thing :slight_smile:
I was lazy, so I’ll have to try and google it myself.


#1069

They’re on Facebook as well at “PEN AND PAPER STRENGTH APP,LLC”


#1070

thanks friend


#1071

10/4/18

Weight: 209.4

Squatober: Day 5

Squat
2 x 5 x 205 (~50%)
Front Squat
3 x 3 x 165 (~40%)

Bench
5 x 185 (~60%)
5 x 225 (~70%)
5 x 235 (~75%)
3 x 3 x 250 (80%)
10 x 185 (60%)

Giant Set:
WG Pull Ups
5 x 5
DB Row
5 x 6 x 100
Bodyweight Calves
4 x 20

A good day, glad it was a ‘deload’ day, ha. Still feeling good, bench moved really well today, 250 flew off my chest for all 3 sets, surprised me a bit, since I did shoulders yesterday, but hey! I’ll take it!

Weight: No idea, eating the same(ish), pushing water. It may be inflammation and water retention that caused the 4lb jump, because that seems a bit excessive to me, but heck, composition isn’t any different than it has been recently, so, yeah.

Excited to see what tomorrow brings in the from of deep knee bends.


#1072

10/5/18

Weight: 206.6

Squatober: Day 6

Squats
5 x 225 (55%)
3 x 265 (65%)
2 x 315 (77.5%)
9 x 345 (85%) (Nope, not a typo)

Pull Ups/Chins
25-30 total x BW

Giant Set:
Lateral Raise
4 x 10-12 x 20
Front Raise
4 x 10-12 x 20
Curls
4 x 10 x 25

Chee-hoo! Now this was a day, 345 was butter, my previous best at this weight was 6 (and they were not as smooth as this round) and today I crushed 9, possibly had 1-2 more in me, but I shut it down at technical breakdown and significant bar speed drop. Man! That was a good one, the knee bend gods treated me well today. Looking forward to the PR day for this program, see what I can throw around excitement

Weight is back to normal(ish), and composition is decent, overall happy.


#1073

10/6/18

Squatober: Day 7

Squats
10 x 145
3 x 225
3 x 3 x 255
3 x 3 x 295

DB incline
5 x 75
5 x 85
3 x 5 x 95

Giant set:
Lateral raise
3 x 10 x 20
Rear Delt Raise:
3 x 10 x 20
Upright row
3 x 10 x 55

Tricep pushdowns:
4 x 25 x red and orange bands

Adjusted my max up to 425 per the programming specs after the AMRAP. Legs feel awesome. Ready for week 2 on Monday. Chee-hoo!


#1074

10/8/18

Squatober: Day 8

Squat:
5 x 255 (60%)
5 x 275 (65%)
5 x 295 (70%)

RFESS
3 x 5 x 45lb DBs

Banded Good Morning
3 x 20 x Purple

Banded Pull Over
3 x 10-12 x Green

Hammer Curls
3 x 10 x 45

WG Pull Up
3 x 5 x BW

Meh, moved fine, hard for me to stick with just these accessories, and having the more full body approach, but I’m gonna stick it out for this month and see where the program takes me, really am enjoying it, overall.


#1075

Wise decision it’s only a month and it’s going to be fun to see where you end.


#1076

10/9/18

Weight: 210.6 (big booty Judy is in town)

Squatober: Day 9
Squat
2 x 255
2 x 295
2 x 315
2 x 340
2 x 350
2 x 360

Bench
2 x 185
2 x 225
2 x 235
2 x 250
2 x 260
2 x 270

OHP
5 x 5 x 135

Giant Set:
Skull crushers
3 x 10 x 85
BPA
3 x 20 x Red and Orange
DB Shrugs
3 x 15 x 50

Another solid day, hamstrings were sore from the banded good mornings, but work got done with 2 x 85% on both bench and squat. Moved well, not particularly hard at all.

Will upload a video tomorrow.

Excited with where this is headed.

Edit: Video 2 x 360


#1077

10/10/18

Weight: 208.2

Squatober: Day 10

Squat:
4 x 265 (62.5%)
4 x 285 (67.5%)
4 x 310 (72.5%)

DB RFESS
3 x 5 x 50, 60, 60 (each hand)

SNG DL
3 x 5 x 215 (I whoopsied and was supposed to use 250, it’s all good)

Superset:
Weighted Pull Ups
3 x 3 x +45
Banded Back Pull (high point row with bands)
3 x 20 x Green, Green/Purple, Green/Purple

Giant Set:
Goblet Squats
3 x 10 x 75
Hammer Curls
3 x 20 x 30
BPA
3 x 20 x Orange/Red, Red, Red

Hamstrings are tired and sore, but weight is moving easily. the 310 x 4 was smooth, like butter, the split squats suck, was supposed to go up to a pair of 70s on my last set, but I wasn’t thinking it was a good idea. The pseudo-bulk (aka the sympathy weight I’m putting on with my pregnant wife) is going well, honestly feel full and strong, no abs, but I guess I’ll just have to live with that.

This program ‘peaks’ in the last week or 10 days of October, and I honestly don’t know what to expect for a PR attempt when it gets here, nervous and excited, ha. Also, no idea what I’m going to do when I go back to ‘regular’ training and don’t squat every day, ha!


#1078

What’s your current squat PR sitting at?

Looks like things are going well, enjoy the bulk!


#1079

I’ve hit 405 for a single a couple times, but I’m cautiously optimistic about hitting 425+ in a couple weeks. Ha! The bulk is real, but I’ll survive, and then do a slight deficit going back into summer/lake season haha


#1080

The only way you won’t crush that goal is if you go into the rep cautiously! If I had to guess, I’d say you’re up closer to 450lbs for a max right now. No telling what you might have after a little mini peak.

A buddy of mine continues to get defeated by 365lbs, 100% mentally loses the battle. He can hit 335 x 3-4 reps.

You just need to manhandle the weight right from the unrack. Looking forward to test week!


#1081

Ha, as always, appreciate the unending optimism, eh! That’s my goal inside my head, 455.


#1082

10/11/18

Squatober: Day 11

Squats:
1, 2, 3 x 295 (70%)
1, 2, 3 x 320 (75%)
1, 2, 3 x 340 (80%)

Incline DB Bench
5 x 70
5 x 80
5 x 90
3 x 5 x 95

Upright Row
10 x 75
3 x 10 x 95

Didn’t get to the accessories, got interrupted and just wasn’t able to get back to it, no biggie, extra recovery, ha. The squats were slow today, but moved fine, just not as dialed as the last couple days, lost it forward on the triple at 340, but was able to muscle it back in place and finish the rep fine.