10/12/18
Squatober: Day 12
Squats
4, 5, 6 x 235 (55%)
4, 5, 6 x 275 (65%)
SNG DL
5 x 205
3 x 5 x 255
DB Row
4 x 5 x 100
DB Pull Over
3 x 5 x 50
Giant Set:
Banded GM
3 x 15 x Purple
Hammer Curls
3 x 20 x 30
Rear Delt Raise
3 x 10 x 30
A good day, feeling some fatigue, but everything moved really easily, keepin’ on keepin’ on! Chee-Hoo!
Looks like the Squatober is treating you good.
Can’t wait for that PR at the end 455 is right there in front of you. All you have to do is pick it up.
I think you’re right, just need to get my head wrapped around that weight, ha. Still seems foreign to me that I’m right there.
10/13/18
Squatober: Day 13
Squats
7, 8, 9 x 255 (60%)
RDL
10 x 135
3 x 5 x 225
Bench
5 x 190 (60%)
5 x 220 (70%)
5 x 235 (75%)
3 x 3 x 260 (82.5%)
5 x 250 (80%)
10 x 205 (65%)
Rear Delt Lateral
4 x 15 x 20
Superset:
Tricep extension
3 x 10
NG Pull-up
3 x 5
Ouch, everything felt heavy and slow, but it got done. Shoulder and elbow are feeling a bit beat up from the back squats, but we shall persevere! Onward and upward.
10/16/18
Squatober: Day 15
Squats
3 x 295 (70%)
1 x 340 (80%)
3 x 315 (75%)
1 x 360 (85%)
3 x 340 (80%)
1 x 385 (90%)
5 x 295 (70%)
Pull Ups
4 x 3 x +50
1 x 8 x BW
Superset:
Band Pullovers
3 x 10 x Purple
Band Good Mornings
3 x 10 x Purple
Giant Set:
Curls
3 x 10 x 35
Banded Back Pulls
3 x 20 x Purple
DB Shrugs
3 x 20 x 50
A day behind, but Monday had some different priorities and simply wasn’t able to make it, the work will continue to get done, ha. I think I’m lucky and I’m packing my extra weight well, in the last 6-8 days I’ve had multiple people mention how ‘thick’ I’ve gotten, or how ‘big’ I look, just feeding the ego, haha, it is reassuring since I’m hovering around 210 right now.
Having an extra 10lbs of fluff in the right places can make you look much bigger…with a shirt on. Whenever I’m feeling a little chunky (like, right now) I tend to receive the most positive feedback. Then when I’m cutting and feeling like a ripped bodybuilder (well, not really), guys at work ask me if I’m still working out because I’m “getting small”. Fwark, this game is hard.
10/17/18
Weight: 209.2
Squatober: Day 16
Squat:
5 x 255 (60%)
3 x 295 (70%)
5 x 275 (65%)
3 x 315 (75%)
5 x 295 (70%)
3 x 340 (80%)
Bench:
5 x 205 (65%), 220 (70%)
3 x 235 (75%), 250 (80%)
2 x 265 (85%), 285 (90%)
Superset:
DB Laterals
4 x 10 x 30s
Upright Row (DB)
4 x 10 x 50s
Giant Set:
Band Pushdowns
3 x 20 x Black
Close Grip Pushup
3 x 10
BPA
3 x 20 x Red
Worst day of squatting all month, everything felt heavy and out of the groove, lost 315 forward, had to take a stumbling step forward to catch it on the 3rd rep, but got 340 for a much more solid triple.
Bench moved pretty well, was a little nervous at 285 for a double, but it moved really well.
Tomorrow is a ‘light’ day (I know this since I’m a day behind, ha!) should be doing the PR party in about 7-10 days.
Weight is weight, feeling full and solid, but I definitely feel the extra ‘fluff’ haha but it’s all good, eating like a horse, feeling a bit stronger every day…except today, I guess, ha!
Upwards and Onward.
Damn man really awesome squatober.
I might come back one day and copy the program 
10/18/18
Weight: 210.6
Squatober: Day 17
DB RFESS
3 x 5 x +50lb total
Squat
5 x 225 (~50%)
5 x 235 (55%)
5 x 255 (60%)
Superset:
SNGDL
5 x 135
5 x 205
3 x 5 x 250
DB Row
3 x 6 x 100
Heavy DB Curls
4 x 5 x 50
Giant Set:
DB Upright Row
3 x 10 x 50
Rear Lateral
3 x 10 x 25
DB Shrug
3 x 10 x 70
Feeling slow and tired, today (was) and tomorrow (will be) a light day (50% work) and it is much needed. Getting more and more anxious to get 450 on my back and see how my body responds, weight is still hovering at 210, was told yesterday that, “You can’t even tell you’ve gained weight, you aren’t sloppy.” haha not sure if that’s a compliment or not…I’ve put 10-12lbs back on in the last couple months (~3 I think).
10/19/18
Squatober: Day 18
Superset:
Goblet Squats
3 x 10 x 50
OHP
3 x 10 x 95
Superset:
Squat
3 x 5 x 215 (50%)
Close Grip Pushups
3 x 10
Superset:
Goblet Squat
3 x 10 x 50
BPA
3 x 20 x Red
A primer day, stuff still doesn’t feel great, but need to get my mind right and not look for an excuse, tomorrow is another ‘max test’ type day to see if things need to be adjusted, taking 90% (385) for an AMRAP tomorrow. Anxious, nervous, hopefully this little primer workout did the trick and we’re ready for tomorrow morning. Gonna eat big, drink big, sleep big. (On the record as wanting 5 reps at 385.)
Biggest thing is not to think about it. Relax, go in and focus on executing the reps correctly. Also, count down from eight. That can help too.
10/20/18
Squatober: Day 20
Squats
5 x 225
5 x 255
2 x 295
1 x 345
1 x 365
5 x 385
Superset:
Hammer curls
3 x 20 x 30
Tricep extension
3 x 25 x black band
Superset
BTN press
3 x 8 x 75
Rear lateral
3 x 10-12 x 20
Banded back pulls
3 x 20 x purple
A solid squat day, chee-hoo! A solid 4, a grindy 5th and happy with today.
10/22/18
Squatober: Day 22
Squats
3 x 255 (60%)
2 x 295 (70%)
3 x 275 (65%)
2 x 320 (75%)
3 x 295 (70%)
2 x 340 (80%)
3 x 320 (75%)
Bench Press
5 x 185 (60%)
5 x 225 (70%)
5 x 235 (75%)
3 x 4 x 250 (80%)
Giant Set:
1a) Tricep Extension
3 x 20 x Black
1b) Hammer Curl
3 x 10 x 45
1c) Upright Row (Smith Machine)
3 x 10 x 135
It was a bit modified today, accessory wise, and the squats were a pain in the ass, definitely felt the effort from Saturday. Skipped Day 21, as it was simply a recovery day (light, light squats and movement) and wanted to get back on track, simply relaxed and ate a ton on Sunday as my “Day 20/21” I’m ready for the 29th and to throw that 450 on and give it a ride.
10/23/18
Squatober: Day 23
Tempo Squats (Move as fast as possible)
5 x 185 (~45%)
4 x 215 (50%)
3 x 255 (60%)
2 x 2 x 295 (70%)
3 x 275 (65%)
4 x 255 (60%)
5 x 235 (55%)
SNGDL
3 x 5 x 255
OHP
5 x 135
3 x 5 x 155
Giant Set:
Close Grip Push Ups
3 x 10
BPA
3 x 20 x Black
DB Shrugs
3 x 20 x 75
Hammer Curls
3 x 20 x 30
A good day, I’m such a slow mover with weights, doesn’t matter if it’s 50% or 85%, I’m just slow, so today was rough, ha! Felt way better than yesterday, and I was ‘popping’ the bar at the top (moving quickly enough for upward movement, if that makes sense) on all my sets and reps, but boy was it a foreign feeling.
10/24/18
Weight: 211.0
Squatober: Day 24
Squat
5 x 205 (~50%)
4 x 235 (60%)
3 x 295 (70%)
1 x 340 (80%)
1 x 365 (85%)
1 x 385 (90%)
RFESS
4 x 3 x 45lb DBs
DB Row
4 x 5 x 100
Bench
5 x 175 (55%)
5 x 205 (65%)
3 x 3 x 235 (75%)
Giant Set:
Pushdowns
3 x 20 x Black Band
DB Curls
3 x 10 x 35
Rear Laterals
3 x 10 x 20
Stuff felt heavy, but felt like it moved quickly, didn’t really ‘attack’ the bar like I had planned with the 385, but had some pop out of the hole, so I’m fairly happy with that. Bench felt very heavy today, don’t like that, nope, not at all!
Weight: Not as bad as I thought it’d be, ha! I’m ‘cleaning up’ my diet (funny, eh?) by cutting out the cinnamon toast crunch and the chocolate chip banana muffins (my god i’ve gotten fat)
10/25/18
Squatober: Day 25 “Pulling Back The Throttle”
Squat
3 x 215 (50%)
1 x 275 (65%)
3 x 235 (55%)
1 x 295 (70%)
3 x 255 (65%)
1 x 320 (75%)
Pull Ups
4 x 3 x +35 (dead stop/hang)
Superset:
Banded Good morning
3 x 10 x Purple
Upright Row
3 x 10 x 95
Superset:
Dips
3 x 10 x BW
Alternating Curls
3 x 5 x 50
Things moved with pop again today, felt good, heavy, but good, getting much better at taking singles (a full breath and brace, then unrack, step back and set up, down and up, all in one breath) it’s amazing how much of a skill it really is, I can get braced up so much more stout prior to unracking, it’s been cool to feel the difference in skill level there.
It’s a massive deal with squats especially. There’s just more to do.
10/26/18
Squatober: Day 26
DB RFESS
2 x 5 x 30s
Squat
5 x 215 (50%)
Bench
5 x 175 (55%)
5 x 195 (60%)
5 x 205 (65%)
Giant Set:
Band Tricep Extension
3 x 20 x Red
DB Alt Curls
3 x 10 x 30
DB Shrugs
3 x 20 x 50
Hoofta, shit feels heavy, moves fast, but feels heavy. Fun little pump sets at the end, other than that…pretty much trash as far as feeling.
10/29/18
Squatober: Day 29 PR Party
3 x 225
1 x 275
1 x 325
1 x 365
1 x 405 (3rd time ever hitting this, and man was it smooth)
1 x 430 (Chee-Hoo! Drilled this lift, I mean this shit moved!)
0 x 445 (took the next planned jump, lost it forward a bit, and just too much to recover from)
Bench
5 x 135
5 x 185
3 x 225
3 x 2 x 255 (80%)
Giant Set:
Banded Back Pull
4 x 20 x Green
Tricep Extension
4 x 20 x Black
Hammer Curls
4 x 12 x 40s
Man was this a good day, that 430 moved way better than I expected, I mean it felt fantastic, and I had the drive for 445, simply came over my toes a hair and wasn’t able to recover it. Frickin’ stoked. Wish I would’ve got a video, but I was more focused on the lift and all that as opposed to the video.
Congrats man! Nice lift.