Just Squat

Strong stuff, but less maxing and more actual training! Take a break from attempting 200kg+ for a while and try to train in waves of rep days, heavy days and frequency/light days. I may be completely wrong though and feel free to put me in my place if it’s worked for you lol.

[quote]strongmanvinny wrote:
Strong stuff, but less maxing and more actual training! Take a break from attempting 200kg+ for a while and try to train in waves of rep days, heavy days and frequency/light days. I may be completely wrong though and feel free to put me in my place if it’s worked for you lol. [/quote]

Neither of us are wrong lol, im doing the John Broz squat routine atm where you max out on a daily basis. Will probably change it up fairly soon when i start to plateau, but atm getting steady weekly gains. Thanks for the tip tho :slight_smile:

19.07.2015

Feel really crap today

High bar squat
60kg for 3 sets of 5
80kg x 3
100kg x 3
120kg x 3
140kg x 2
160kg x 2
(belt on)
180kg x 1
190kg x 1
200kg x 1
205kg x 1 (really had to grind this out, not in the mood for squating today)

Pin squats (no belt, just under mid point)
160kg x 3
160kg x 3
160kg x 3

Glute ham raises for 4 sets as many reps as possible

Dumbbell curls
15kg x 10
25kg x 8
30kg x 6
30kg x 6
30kg x 6 (dropset) 20kg x rep out

Standing overhead tricep extensions
40kg x 10
50kg x 6
55kg x 6
55kg x 6

Finished with tricep pushdowns and some core work.

20/07/2015

Feel a bit better today, still a bit sluggish tho.

High bar squat
60kg for 3 sets of 5
80kg x 3
100kg x 3
120kg x 3
140kg x 2
160kg x 2
180kg x 1
(belt-on)
190kg x 1
200kg x 1
210kg x (flew up, 5 plates not far off)

Pin Squats (just below mid point)
160kg x 3
170kg x 3
170kg x 3
170kg x 3

High incline bench press
40kg x 5
60kg x 5
80kg x 5
90kg x 5
92.5kg x 5
92.5kg x 5
92.5kg x 4
92.5kg x 4

Barbell rows (from mid shin)
60kg x 8
90kg x 8
110kg x 8
110kg x 6
110kg x 6

Did some shoulder mobility work to finish. Tomorrow gonna go for 212.5kg or 215kg squat and 200kg deficit stiff leg deadlift for 4 reps with shoulder work after.

I think I need to give my training more structure, at the moment I kind of wing it and come up with stuff to do as I get in the gym and depending on how I feel. Don’t know if that’s the right way to do it or not.

[quote]JW9000 wrote:
I think I need to give my training more structure, at the moment I kind of wing it and come up with stuff to do as I get in the gym and depending on how I feel. Don’t know if that’s the right way to do it or not.[/quote]

Sign up for a competition. It’ll laser focus your training, and get you doing things you don’t like to do to get better at the things you suck at.

[quote]T3hPwnisher wrote:

[quote]JW9000 wrote:
I think I need to give my training more structure, at the moment I kind of wing it and come up with stuff to do as I get in the gym and depending on how I feel. Don’t know if that’s the right way to do it or not.[/quote]

Sign up for a competition. It’ll laser focus your training, and get you doing things you don’t like to do to get better at the things you suck at.[/quote]

Yeah not a bad idea, probably going to sign up for one towards the end of this year/start of next. Thanks for the tip man

21.07.2015

High bar squat
60kg for few sets
80kg x 3
100kg x 3
120kg x 3
140kg x 2
160kg x 2
180kg x 1
(belt on)
200kg x 1
212.5kg x 1 (flew up, might have been able to attempt 220kg but felt mentally drained)

Pin Squats (just below mid point)
160kg x 3
175kg x 3
175kg x 3
175kg x 3 (these have gone up significantly over the last week)

Deficit stiff leg deadlift (no-belt)
60kg x 3
100kg x 3
140kg x 3
180kg x 2
200kg x 4 (reps felt smoother)
180kg x 6 (really hard after the 200)

45 degree back extension with barbell (5 sec hold at the top)
60kg x 5
80kg x 3
100kg x 3
110kg x 1
120kg x fail

Standing dumbbell press
15kg x 10
25kg x 10
35kg x 5 (was too tired for these)
25kg x rep out
20kg x rep out

4 sets of side raises to finish.

Just had 1 hour of deep tissue work for my shoulders/traps. Getting much better, the left shoulder that I had surgery on has completely recovered, the only issue remaining is tightness in my right trap which is slightly compromising my pressing/pulling. It has gotten much better over the last 2 weeks though so hopefully not long until I can hit it at 100%. :smiley:

26.07.2015

Conventional Deadlift
60kg x 5
100kg x 3
140kg x 3
180kg x 1
(belt-on)
200kg x 1
220kg x 1
240kg x 1
250kg x fail (couldn’t lock out without hitching)

Speed of the floor is really good but im struggling with the lockout, think it’s my back tightness when I start the lift.

Did loads of barbell rows, chest supported rows and barbell back extensions.

Going to start the Smolov squat program from today, we’ll see how this goes.

27.07.2015

High bar squat
warm ups from 60kg - 120kg
147.5kg x 9
147.5kg x 9
147.5kg x 9
147.5kg x 9 (started feeling sick for some reason lol)

Flat Bench Press (2 second pause at the bottom)
warmups with 40kg/60kg/80kg
100kg x 5
100kg x 5
100kg x 5
100kg x 5

Chest supported dumbbell rows
30kg x rep out
30kg x rep out
30kg x rep out
30kg x rep out

Finished with some grip/abdominal work.

28.07.2015

5 sets of Pull-ups with 15kg additional weight for max reps

4 sets of behind the neck lat pulldowns for 8-10 rep range

4 sets of chest supported dumbbell rows with 32.5kg for max reps

4 sets of dumbbell shoulder press with 32.5kg for 10-12 reps

3 sets of face pulls/shoulder mobility work

29.07.2015

High bar squat (belted)
Multiple warmups with 60kg - 130kg
157.5kg for 5 sets of 7 reps

Flat paused bench press
warmups with 40kg-80kg
100kg x 5
100kg x 5
100kg x 5
100kg x 4 (5th rep would have been bad form so left it there)

Finished with some barbell rows and hanging leg raises.

31.07.2015

Went to sleep at 01:30am, in the gym for 06:40am… felt like death lol

High bar squats (belt)
warmups with 60kg - 135kg
167.5kg for 7 sets of 5 reps (last set was brutal)

3 sets of pull-ups

Flat dumbbell press (2 sec pause at the bottom)
22.5kg x 6
37.5kg x 6
50kg x 5
50kg x 4 (wanted to do 4 sets on 50kg but was to f*cked)

Incline dumbbell flyes
15kg x 12 reps
15kg x 12 reps

01.08.2015

High bar squat (belt)
warmups from 60kg-140kg
178kg for 10 sets of 3 (last set was brutal lol, took about 1.5min to 2 min rest between sets)

Barbell standing strict press
40kg x 5
60kg x 3
80kg x 1
92.5kg x 1 (if i wasn’t dead from squats i reckon this would have gone up)
65kg x 5
65kg x 5
65kg x 5

Dumbbell shoulder press
30kg x 12
35kg x 7
20kg x rep out

Than did some rear delt/calve/abdominal work to finish.

03.08.2015

High bar squats (belt)
warmups from 60kg - 140kg
157.5kg for 4 sets of 9 reps (still not used to high reps on squats but starting to feel a lot stronger, wonder what my 1rm will be after this cycle)

Barbell rows (try to really stretch out at the bottom
60kg x 10
80kg x 10
100kg x 8

Chest supported DB rows
30kg x 10
35kg x 8
35kg x 8
35kg x 10 (think im getting stronger on these)

Finished with some shoulder mobility work and some abdominal work. Still need to work on mobilizing my right side (chest/trap/shoulder), feel like that’s keeping me from being able to get my back tight in the deadlift.

04.08.2015

Did loads of behind the pulldows/chin ups/pull-ups at the start.

Clean and strict press (only cleaned up the first rep)
40kg x 8
60kg x 5
70kg x 5
75kg x 5
75kg x 5 (feeling stronger on pressing now that my back strength has come up a bit)

Dumbbell shoulder press
27.5kg x 12
32.5kg x 9
32.5kg x 8

Finished with side/rear delt raises, abdominal/calve work.

05.08.2015

Did 3-4 sets of chin ups at the start

High bar squat (belt)
warmups between 60kg - 140kg
168kg for 5 sets of 7 reps (last set was f*cking brutal)

Flat bench press (2 sec pause at the bottom)
60kg x 6
100kg x 5
105kg x 5 (felt ok but don’t think I can do this yet for multiple sets)
100kg x 5
100kg x 5
100kg x 5

3 sets of chin ups + band pull aparts

3 sets of cable crunches for 20 reps and some upper body stretching.

06.08.2015

5 sets of chin ups supersetted with band pull aparts

Dumbbell curls
30kg for 3 sets of 8,6 than 5 reps with drop sets

Sitting dumbbell overhead extensions
30kg x 8
40kg x 8
50kg x 7 i think (dropset) 40kg x rep out (dropset) 30kg x rep out

Some more band pull aparts to finish.