T Nation

Despade: Journey to Strong(ish?)


#1103

Fucking nice! You’ll get 450 next time.


#1104

woohoo congrats man yeah 450 coming your way :slight_smile:


#1105

Awesome lift bro!! Congrats


#1106

Appreciate the love, guys! Because of this site and the support I’ve managed to actually get some gains out of my training, ha! It’s all good shit :ok_hand:t2:


#1107

That’s what I’m talking about, boom 430 and a deff 450 to come soo. Well done


#1108

Nice lift man. 450’s up next for sure


#1109

10/31/18

Squatober: Day 29

Front Squat
2 x 5 x 175

WG Pull Up
4 x 3 x +35

OHP
5 x 115
5 x 135
3 x 5 x 155

Giant Set:
Rear Laterals
3 x 10 x 20
Hammer Curls
3 x 8 x 50s
Shrugs
3 x 15 x 50s

Decent workout yesterday, could feel those max attempts, ha, stuff was slow and heavy. We’ve started basketball season (open gym two days a week) and until the season starts the other coaches and I are playing with the boys once our skills portion is done for the night. Man…I hurt more today (10/31) than I did at all during this entire month of squatting after playing 30 minutes of up and down the court ball haha but…I can still run with those little window lickers! And I’ve still got the one up (defensively) on our best point guard, ha! Turns out I’m still a hair competitive.


#1110

Thinking I may take a week or two, find my front squat max, and run the Squatober programming with front squats to keep things moving forward, but change the loading enough to hopefully continue progressing. If that makes a modicum of sense?


#1111

10/31/18

Squatober: Day 31 The Final Installment

1a) Back Squat
3 x 10 x 155
1b) BPA
3 x 20 x Black

2a) Incline DB Bench
3 x 5 x 100
2b) DB Row
3 x 5 x 100

3a) Push Ups
3 x 10 x Black Band
3b) BB Row
3 x 10 x 145

4a) Tricep Extensions
4 x 25 x Red and Orange
4b) DB Curls
4 x 25 x 25
4c) DB Shrugs
4 x 25 x 45s

Holy Arm Pump, Batman! Squats felt like trash, ha, don’t like volume…nope, don’t like that! Hips are tight, but it got done. The incline bench felt surprisingly good, rows did not. The final giant set (4) was painful, forgot what the hyper trophy junk felt like, ha!


#1112

11/1/18

Stuff

Front Squat
5 x 135
3 x 3 x 185
5 x 135

Bench
5 x 135
5 x 185
3 x 225
1 x 250
2 x 2 x 295

Laterals
3 x 20 x 20

WG Pull Up
3 x 5 x BW
1 x 7 x BW

Short day, still a little beat up, depending on sleep and such, gonna go for the big bench on Saturday, going to hit 325 for a solid single. Keeping front squats light and low rep to get used to it again, Saturday may be where I max that out so that I can start Monday on squatting every day again. Gonna play it by ear a little, but not gonna lie, I’m lost at the moment, ha!


#1113

How is squatting every day treating your knees? The most frequent squatting I’ve ever done was 5 days/week but for very low volume, a max of 12 working reps per session.

My knees felt pretty okay during that, but a few tweaks and some extra mileage later I’m not sure if they’d respond the same.


#1114

Honestly, I felt/feel great, hips have gotten a bit tight, but my knees feel none the worse for wear. It feels so much better than destroying them once a week and limping around for 3 days, ha!


#1115

Sounds like a recipe that works for you! Nice effort on the last month man, looks pretty rugged.


#1116

11/2/18

Stuff

Goblet Squat
2 x 10 x 50
2 x 10 x 75

Banded Good Morning
3 x 10-12 x Purple

DB OHP

Lots of stretching and mobility crap. I feel terrible today, man I am so out of basketball shape it isn’t even funny, I just flat out hurt at the moment. Tried to use today as a 30 minute blood flow session so that tomorrow I can hit bench and front squat hard and find the maxes on both. Then Monday we start back with a real plan, because this ‘training how I feel’ shit is for the birds :joy:


#1117

11/3/18

Front Squat

5 x 135
3 x 185
2 x 225
1 x 255
1 x 275
1 x 295
1 x 315
1 x 325

Bench
5 x 135
5 x 185
3 x 225
1 x 255
1 x 275
1 x 295
1 x 315

Giant set
Incline DB Bench
3 x 10 x 80
Rear Delt Lateral
3 x 15 x 15
Face pull
3 x 15

Superset
Tricep pushdowns
2 x 12 x 80
Dips
2 x 10 x BW

A solid workout. With different jumps may have had 335-340, but 315 is a 15lb PR and then throw the extra 10lbs on and I’m happy with that effort. Monday we roll with a shit load of squatting again. Chee-hoo!


#1118

11/4/18

Front Squatober: Day 2
FS
5 x 195 (60%)
3 x 225 (70%)
3 x 250 (77.5%)
3 x 2 x 270 (82.5%)

OHP
5 x 5 x 145

CGBP
3 x 10 x 135
1 x 10 x 155

Superset
Tricep extensions (cable)
3 x 20 x 37.5
DB Shrugs
3 x 20 x 55

So… this is gonna suck way more than the back squat version :joy:


#1119

11/5/18

Front Squatober: Day 3

Front Squats
5 x 195 (60%)
3 x 225 (70%)
2 x 255 (77%)
2 x 2 x 275 (85%)

BB Row
2 x 10 x 155
3 x 5 x 185

DB Curls
4 x 5 x 50

Superset:
DB RDL
3 x 10 x 35s
Rear Laterals
3 x 10 x 20

Gah…that sucked, ha. I get way deeper than necessary when I front squat and I can feel it in my knees, need to remedy that immediately. The 275 definitely felt heavy, but no worse than the 270 yesterday, and it moved just fine.


#1120

Nice front squat PR man
good luck with Squatember :slight_smile:


#1121

11/6/2018

Weight: 212.4

Front Squatober: Day 4

FS
2 x 5 x 165 (50%)

Goblet Squat
3 x 3 x 100

Bench
5 x 190, 225, 235
3 x 3 x 255
10 x 190

Superset:
Dips
4 x 10
DB Shrugs
4 x 20 x 55s

Needed the light day. Bench felt heavy, but moved fast with the top set at 80%. Body comp isn’t terrible. Still got some flabby abs :joy: if the light is juuuuust right.


#1122

11/7/18

Weight: 210.4

Front Squatober: Day 5

Front Squat
5 x 185
2 x 225
1 x 255
5 x 275 (85%)

DB Row
5 x 5 x 100

Superset:
DB Curls
3 x 20 x 35
DB Shrugs
3 x 20 x 60

Another good day, had a couple folks check depth for me throughout my sets since I’ve been working on hitting parallel and not going too deep, everything felt high, but I was assured that everything was past parallel. My goal was a minimum of 5 at 275 so I didn’t have to adjust my training max, and I hit that with effort. I’m happy with how fast everything moved, and got a couple compliments from the folks checking depth for me (which is always nice, ha). Another good one in the books :ok_hand:

Edit: This is the best the 275 has felt, by far, but boy do reps suck on FS.