T Nation

Just Squat


#1

Little bit of info:

  • 20 years old
  • coming off a shoulder injury (almost recovered, another week or two to go)
  • been training for roughly 2 years
  • goal is to compete in powerlifting/strongman after I get the necessary equipment or find a strongman gym
  • squat every fu*cking day LOL

#2

09.07.2015

High bar squat (belt-less)
60kg for 4 sets of 3
80kg x 2
100kg x 2
120kg x 2
140kg x 2
160kg x 1
170kg x 1
180kg x 1
190kg x 1
195kg x 1 (feel really weak today)

Deficit stiff leg deadlift (no belt)
60kg x 3
100kg x 3
140kg x 3
180kg x 6
180kg x 2 (legs are dead lol)

Messed about with bench press/pull ups and dumbbell rows to finish.


#3

10.07.2015

High bar squat (belt-less)
60kg for 3 sets of 3
80kg x 2
100kg x 2
120kg x 2
140kg x 2
160kg x 1
170kg x 1
180kg x 1
190kg x 1
195kg x 1 (really slow…)

Then did some negatives with 210kg and 230kg

3 sets of walking lunges with 27.5kg dumbbells.

Then did some core work and pull-ups. Feel really crap the last couple days, think im not getting enough sleep or something.


#4

High bar squat (no belt)
60kg for 3 sets of 3
80kg x 3
100kg x 3
120kg x 2
140kg x 2
160kg x 2
170kg x 1
180kg x 1
190kg x 1 (really hard…)
175kg x 2
160kg x 2 (5 second pause at the bottom
160kg x 2 (5 sec pause)
160kg x 2 (5 sec pause)

High incline bench press (close grip/2 second pause at the bottom) + pull up superset
60kg x 3
70kg x 3
80kg x 3
90kg x 3
95kg x 3 (3rd rep a bit of a grind)
90kg x 3
90kg x 3

Dumbbell curls
15kg x 8
20kg x 8
25kg x 6
27.5kg x 6
27.5kg x 6

Finished off with some ez bar curls and cable work. Probably the first proper upper body session since my injury… Yikes! Good thing im having a cheat meal today lool.


#5

11.07.2015

Bit of a deload day for my legs.

High bar sqwat (no belt)
60kg x 5
70kg x 5
80kg x 3
90kg x 3
110kg x 3 (3 sec pause)
130kg x 3 (3 sec pause)

Strict standing overhead press
60kg x 10
70kg x 5
80kg x 3
90kg x 1

Then did some light bench work/pull ups with ab roll-outs to finish.


#6

12.07.2015

Left my knee sleeves at home…

High bar squat 3 sec pause (no belt)
60kg for 3 sets of 5
80kg x 3
100kg x 3
120kg x 2
140kg x 2
160kg x 2
170kg x 1
175kg x 1 (bit of a grind)

Then did pin squats from the bottom position up to 150kg for 4 sets of 1

flat dumbbell press
30kg x 6
42.5kg x 6
52.5kg x 5
52.5kg x 4
52.5kg x 3 (barely got the third one)
45kg x rep out
37.5kg x rep out

Then finished with pull ups and ab rollouts. Feels like my core is getting stronger now. Need to hit that 200kg beltless sqwat this coming week than probably going to start training with a belt.


#7

Yo! Appreciate the kind words dude. You remind me a bit of myself when I first started out in strongman. I’ll keep up with you in here, and I hope I can help out in anyway.


#8

[quote]strongmanvinny wrote:
Yo! Appreciate the kind words dude. You remind me a bit of myself when I first started out in strongman. I’ll keep up with you in here, and I hope I can help out in anyway. [/quote]

Thanks bro, gotta support your fellow lifters lol.


#9

13.07.2015

High bar squat (no-belt)
60kg for 3 sets of 3
80kg x 3
100kg x 3
120kg x 2
140kg x 2
160kg x 2
170kg x 1
180kg x 1
190kg x 1 (really easy)
200kg x fail (core gave out at the mid point, could have grinded it out with crappy form but didn’t want to risk it)
160kg for 3 sets of 2 (3 second pause at the bottom)

Deficit deadlift (no belt/stood on a 25kg plate)
60kg x 3
100kg x 3
140kg x 3
180kg x 6 (PR on deficit, my abs were so sore after this lol)

Finished the workout with some direct tricep work/ab rollouts and 5-10min of boxing.

200kg beltless will go up this week!


#10

In 2 weeks going to attempt to do 100kg squat for 100 reps, see how close I can get in a single set lol.


#11

14.07.2015

High bar squat (no belt)
60kg for 3 sets of 3
80kg x 3
100kg x 3
120kg x 3
140kg x 2
160kg x 2
170kg x 1
180kg x 1
190kg x 1
200kg x fail (core gave out again…)
170kg x 3 sets of 2

Dumbbell shoulder press
15kg x 12
30kg x 8
37.5kg x 6
40kg x 2 (felt sooo weak on these)

Lateral raises
10kg for 4 sets of 12 reps

Finished with pull-ups and ab rollouts. Going to try and get a longer nights sleep tonight and more food in tomorrow and hit that damn 200kg lol.


#12

Great work buddy nice strength. Imo it would be better if you had a couple of sets w more reps and sets ( 5-8 for example) for your work capacity and lighter load


#13

[quote]Xristoforospap2 wrote:
Great work buddy nice strength. Imo it would be better if you had a couple of sets w more reps and sets ( 5-8 for example) for your work capacity and lighter load [/quote]

Thanks man, yeah that’s something that I will implement at some point further down the road.


#14

15.07.2015

High bar squat (no belt)
60kg for 3 sets of 3
80kg x 3
100kg x 3
120kg x 2
140kg x 2
160kg x 2
180kg x 1
190kg x 1 (flew up like nothing)
200kg x fail (missed it by a F*cking hair…this has to be a mental thing)

Pause pin squats (set at the bottom position/3 sec pause)
140kg x 5
150kg x 3
155kg x 3

45 degree back extensions with a bar (5 sec hold at the top)
70kg x 5
80kg x 5
90kg x 3
80kg x 4 (those are brutal lol)

high incline bench press (2 sec pause at the bottom)
40kg x 5
60kg x 5
80kg x 5
90kg x 5
90kg x 5
90kg x 4

Finished with high rep dumbbell flyes/pull-ups and 10 minutes of intervals on the bike.


#15

When you say you missed the squat by a hair, what do you mean? Did you cut depth short, or fail in the hole, or were you just about locked out and then you dumped it?


#16

[quote]T3hPwnisher wrote:
When you say you missed the squat by a hair, what do you mean? Did you cut depth short, or fail in the hole, or were you just about locked out and then you dumped it?[/quote]

I got out the hole and then got stuck in the mid point of the lift, spotter had to give me a small tap and I got the rest of the rep pretty easily. He said he barely touched me but im not counting it as a rep.


#17

Typical daily diet atm

Breakfast - 8 eggs + 100-120g bacon with a BCAA shake multi vitamin and additional vitamin c

Mid morning snack - almonds or 90% dark chocolate

Lunch - 2 tins of tuna (roughly 240g drained weight), 1 avocado and roughly
50-60g of spinach

Mid afternoon snack - more almonds or 90% dark chocolate

Lunch no.2 - 2 tine of tuna, 1 avocado and 50-60g spinach

Pre-workout - some almonds, coffee + creatine + vitamin c and maybe an apple

Post-workout - 3 rice cakes, 200g~ peanut butter, some honey, a banana and a scoop of protein shake (I blend all this down into a shake btw)

Last meal (if I can fit it in) - 200g of sweet potato/rice and 200-250g of some sort of meat, usually it’s beef burgers.

That’s my Monday-Friday diet, on the weekend I’m slightly less strict but it’s roughly the same food. I have 1 cheat meal a week which usually involves a ton of burgers, fries with pulled pork and a triple flavoured milkshake :smiley:

Been on this diet for 6 weeks and have gotten noticeably leaner whilst also regaining my strength and size from pre-injury. Goal is to be strong as fuck whilst being somewhat lean. Mariusz Pudzianowski’s physique is my goal which will obviously require some “supplementation” which I am happy to do slightly further down the road (2 ish years).


#18

[quote]JW9000 wrote:

[quote]T3hPwnisher wrote:
When you say you missed the squat by a hair, what do you mean? Did you cut depth short, or fail in the hole, or were you just about locked out and then you dumped it?[/quote]

I got out the hole and then got stuck in the mid point of the lift, spotter had to give me a small tap and I got the rest of the rep pretty easily. He said he barely touched me but im not counting it as a rep.[/quote]

You might consider hitting that part of the squat with some heavy partials. I see you’re doing pause squats at the bottom of the squat, so you might consider moving the pause up to that point instead. I found the former helpful in overcoming a squat plateau.


#19

[quote]T3hPwnisher wrote:

[quote]JW9000 wrote:

[quote]T3hPwnisher wrote:
When you say you missed the squat by a hair, what do you mean? Did you cut depth short, or fail in the hole, or were you just about locked out and then you dumped it?[/quote]

I got out the hole and then got stuck in the mid point of the lift, spotter had to give me a small tap and I got the rest of the rep pretty easily. He said he barely touched me but im not counting it as a rep.[/quote]

You might consider hitting that part of the squat with some heavy partials. I see you’re doing pause squats at the bottom of the squat, so you might consider moving the pause up to that point instead. I found the former helpful in overcoming a squat plateau.[/quote]

Thanks for the tip man, I think that’s what i’m going to start doing from now on.


#20

16.07.2015

High bar skwaat (belt-less)
60kg for 3 sets of 3
80kg x 3
100kg x 2
120kg x 2
140kg x 2
160kg x 1
180kg x 1
190kg x 1 (easy!)
200kg x 1 (flew up like nothing wooooo!)
205kg x fail (started to doubt myself as i was going down, got out the hole fine than got stuck mid point as per usual lol spotter helped me out there)

Pin squats (just below mid point)
150kg x 3
155kg x 3
160kg x 3 (really hard)
160kg x 3 (3rd rep was the biggest grind of my life lol)

Standing strict dumbbell press
15kg x 10
22.5kg x 8
30kg x 8
37.5kg x 4 (dropset) 30kg x 3 (dropset) 22.5kg x 3

Lateral raises
10kg for 3 sets of 12

Finished with 5-10 minutes of boxing. Having my first day off gym in 3-4 weeks now And it’s a cheat day!