T Nation

Haggis and Squats

So yeah

After a pretty awful year (from April 2011- last month I strained pulled or injured my right hip flexor, right hamstring, right glute, left glute, left shoulder, right shoulder, left pec and a fractured wrist) I’m finally able to lift with some consistency

Main lifts
Bench: 110kg (close grip), current max 90kg (medium grip). It sucks big balls
Squat: Old max 145kg to just parallel ish, now max about 130kg with a belt
Deadlift: 220kg with straps and a belt, current max 200kg (beltless and with chalk - deadlift is my best lift)

Aims are to put on weight get stronger and generally get back to being awesome
I’m still trying to figure out a routine that I can stick to consistently. It involves squatting twice a week and not letting my ego take over.

Squat Day

Front Squats
Warm Up hip mobility
Then sets of 5 from 40kg to 100kg. 100kg sucked ass. Bar kept rolling forward and lost upper back and lower back tightness.
5 sets of 10 on 50kg, not locking out getting used to weight.

Squats
sets of 5 to parallel depth from 80kg to 110kg. Last sets with a belt. Form needs work
Some squats paused in the hole and to a much lower depth

Superset of leg curls and stiff legged deadlifts. Slow negative on everything. Hook grip on SLDL
50kgx8/60kgx8
55kgx8/100kgx8
60kgx8/110kgx8
65kgx8/120kgx8
45kgx30/100kgx15+8+3+2+2=30 total reps

Leg Press
3ppsx8
4ppsx8
5ppsx8
6ppsx6

Cable Crunch - slow negative
50kgx8
47.5kgx8
45kgx8

YESSSSSS

In for progress. Although you sure snuck this log in quietly!

In

In for repping the UK

Awww thank u guyzzz <3

I’m really suffering with work at the minute. Did a nine hour shift in the library and did a fraction of what I needed to :frowning:

Anyway I went and did a back session

Every exercise with a 3 second neg unless stated

Wide Grip Pull Ups - Pause at the bottom
BWx15
+10kgx5,5,4 easy but shoulder was unhappy. Might try neutral grip again for weighted

Straight Arm Pulldown w/i rope
27.5kgx8,8,8,8

Lat Pulldown - u/h grip , medium spacing
85kgx8
95kgx8
100kgx8
95kgx8
85kgx8

Limited the ROM so it was all back felt a lot better

Some Machine which I quite like - stack x8,8,8
Circuit Of:
TRX Inverted Row x15
Bent Over Row underhand grip x15
Cable Row Wide overhand Grip
I don’t know how you call it but you lie face-down on an incline bench and row dumbells up to your shoulders hit your mid-back like nothing else x15

All that 3 times through

Good session. Main emphasis on the moment is ‘feeling’ lats and upper back and not just yanking weight up and down. Need to buy straps - lost mine :frowning:

Well went to Squat on Tuesday, hip flexor flared up again so shut it down early. Done foam rolling/agile 8 tiger balm and it feels better.

Much Better session yesterday

Decline Bench (on the smith please don’t judge me it was like a zoo in there)
Bar+20kg (total x20
+30x15
+40x15
+50x8
+60x8
+70kgx8
+80kgx8 last rep a grinder straight into +50x20

Incline (first notch) Dumbell Press. Tucked slow negative
38kgper handx5
34kgx6,6,4
24kgx15,15

TRX Blast Straps Reverse flies
BWx15,10,8
OMG I love these

Lateral Raises
12kgx8
14kgx8
16kgx8
14kgx15
12kgx25 last few cheated
Some machine shoulder and chest work

Song of the day: http://www.youtube.com/watch?v=bnJn2Rh3ki8

I’m judging you!! lol jk, nice session. How long has the hip been bothering you? I used to have ridiculously annoying hip issues not too long ago until I started aggressively stretching my hips out for at least a minute each every night.

[quote]Jab1 wrote:
I’m judging you!! lol jk, nice session. How long has the hip been bothering you? I used to have ridiculously annoying hip issues not too long ago until I started aggressively stretching my hips out for at least a minute each every night.[/quote]

It’s only this week it’s flared up but I’ve had it since I tore a hip flexor playing rugby a few years back - trying to stop a try and it just went.

I do lots of stretching but it being finals I have to be at my desk 10+ hours a day atm

so today. mixed session

Leg Press
3ppsx8
4ppsx8x
5ppsx8
6ppsx8
7ppsx4
Then back down again. did this till my hips felt halfway normal

Back Squats
up to 100kg for 8 beltless. Nice and easy concentrating on getting depth and slow negative.

Leg Curls
50kgx8 to 70kgx8 upwards in movements of 5kg

Stiff Legged Deadlifts 3 second neg no lockout
100kgx8
110kgx8
120kgx8
130kgx8
140kgx8 (straps) - haven’t got this heavy in a while, no problems
130kgx8
120kgx8
100kgx24.

Cable Crunch
50kgx15
55kgx8
60kgx8
50kgx20

Warm Up

Straight Arm Pulldowns (did these in between sets of deadlifts)

Deadlifts (all double overhand grip)
70kgx10
110kgx10
130kgx5
150kgx5
170kgx3 Double overhand PR. need. to. buy. straps

Lat Pulldown
70kgx12
80kgx12
90kgx12
100kgx8,8,6

TRX Inverted Row/Rear Delt Fly Superset Combo

Bent Over Rows
Machine Rows

Pinwheel curls
18kgx8 L/R
22kgx8 L/R
24kgx6,6,6L/R

Spider Curls
30kgx8
35kgx8
40kgx8
35kgx8
30kgx20 RP

Good stuff in here…

In for the gains.

[quote]Bambi wrote:
170kgx3 Double overhand PR. need. to. buy. straps
[/quote]
That’s it, fuck you. My double overhand PR is 160kgx2.

:frowning:

cries

Oh yeah, good lifting!

[quote]Jab1 wrote:

[quote]Bambi wrote:
170kgx3 Double overhand PR. need. to. buy. straps
[/quote]
That’s it, fuck you. My double overhand PR is 160kgx2.

:frowning:

cries

Oh yeah, good lifting![/quote]
500+ double overhand …

[quote]spar4tee wrote:

[quote]Jab1 wrote:

[quote]Bambi wrote:
170kgx3 Double overhand PR. need. to. buy. straps
[/quote]
That’s it, fuck you. My double overhand PR is 160kgx2.

:frowning:

cries

Oh yeah, good lifting![/quote]
500+ double overhand …[/quote]

Oh yeah! Well I’m taking my ball and going home.

That’s bloody impressive. Hats off to you sir. tea all round.

I could probably crank out a double at 180kg with double overhand with sumo style. Will give it a shot next time

Decline Smith Press
bar+80kgx10 2 rep PR
+70kgx11 straight after

I like this exercise, one of the few bench exercises I can have a wide® grip and it not totally destroy my shoulders. I’m now doing flat bench with a very close grip on an alternate day.

Incline Dumbell Twist and press
34kgx8
30kgx8
24kg x burnout
Chest was on fire

Blast Strap Flys
Bwx7,7,7,7

Dear God these are amazing

Machine Press

Set of:
Seated Strict Laterals
Seated Cheating Laterals
Standing Strict Laterals
Standing Cheating Laterals
Standing one arm strict Laterals
Standing one arm Cheating laterals

3 times through

Face Pull - lat pulldown attachment, wide grip superset with Cable X’s and Blast Strap Reverse Flies

My chest is already so so sore.

Pretty rubbish session

Leg Press
3x25kg plates ps x8
4x8
5x8
6x8
6+20kg ps x6

Squats
Worked up to 95kgx8, all technique focused. I hate squatting so much but I find doing it after leg press means no hip pain even if weights used take a massive dip

Leg Curls
Stiff Legged Deadlifts all double overhand slow neg
100kgx8
120kgx8
140kgx8,8,8 (ish)

Cable Crunch

Just think though, once you are squatting 140kg and more for reps AFTER leg pressing how beastly you will be!

[quote]Jab1 wrote:
Just think though, once you are squatting 140kg and more for reps AFTER leg pressing how beastly you will be![/quote]

This is what I’m thinking. My quads are the weak link in my squats - my ham/glutes/lower back are much much stronger - and I’ve always wanted a beasty pair of quadrasaurses. Would settle for your 3 plate squat bro.

Anyway 2 sessions to write in
Back
Neutral Grip Chins - just to see where I was, haven’t done these in a while
+10kgx5
+15kgx5
+20kgx5
+25kgx3
+30kgx2

Notbad.jpeg

Deadlift hook grip
60kgx10
100kgx5
120kgx5
140kgx5
160kgx2
180kgx1 just. The good bar has absolutely no grip. Still got the m’fucker though. Straps should be here by next week

Lat Pulldowns
Worked up to 100kgx8,8,5. Good for third exercise

Inverted Rows, rows rows, (your boat gently down the stream)

Today: Decline Bench (free weight)
Worked up to 90kgx8. My triceps are the weak link here they give out so quickly

Dumbell Twist and Press 3 second negative
24kgx8
28kgx8
30kgx8
34kgx5

Barbell Bench
60kgxfailure
50kgxfailure

Superset of TRX Flies and machine press

Rear Delts.

Now sat at home making ox cheek casserole for the girlfriend. Househusband PB

Music: http://www.youtube.com/watch?v=cnHblkiCdBI

[quote]Bambi wrote:

[quote]Jab1 wrote:
Just think though, once you are squatting 140kg and more for reps AFTER leg pressing how beastly you will be![/quote]

This is what I’m thinking. My quads are the weak link in my squats - my ham/glutes/lower back are much much stronger - and I’ve always wanted a beasty pair of quadrasaurses. Would settle for your 3 plate squat bro.
[/quote]
lol, you know this but when you get there you will not be settling.

Very intrigued by you hook-gripping the deadlift. I need to try that.

[quote]Jab1 wrote:

[quote]Bambi wrote:

[quote]Jab1 wrote:
Just think though, once you are squatting 140kg and more for reps AFTER leg pressing how beastly you will be![/quote]

This is what I’m thinking. My quads are the weak link in my squats - my ham/glutes/lower back are much much stronger - and I’ve always wanted a beasty pair of quadrasaurses. Would settle for your 3 plate squat bro.
[/quote]
lol, you know this but when you get there you will not be settling.

Very intrigued by you hook-gripping the deadlift. I need to try that. [/quote]

Once you try it you’ll never go back. All my DOH are hook grip. It feels like my entire body just ‘locks in’. The only problem is getting the grip strength up to my back strength