I’m really amazed at how far I’ve progressed in squat battling hammy issues along the way, to reach a point where I’m finding my self doing multiple sets over 300 every workout. I realize this is not heavy to some lifters but to a 44yr old that started squatting just over a year ago…it’s heavy to me.
45x10
155x5
195x5
235x5
275x5
305x3
345x3
V:
275x5
275x5 (some weird calf/ knee sensation)
275x5 (comes and goes on walk out being careful)
275x5 (whew made it through the sets)
RDL
185x8
205x8
235x6
Had a nice lower back pump now.
Wide leg press
3 plates 2 quarters loaded with bands
X15
X15
X15
Reverse hypers on the bench
X20
X20 (with a band : pure monkey and football moment)
X20 lower back feeling much nicer now
Standing Banded abs crunch
X25
X25
X25
X40
I’m beginning to be concerned about spinal loading and the way my lower back feels after heavy squats and deads. I have been using a cheap belt (is a heavy fabric belt with velcro) on my top squat sets and deads. I worked in it in my volume tonight. It does make bracing lazier…easier. I think it’s time to buy myself a belt that is mine and more ridged.
I didn’t want to squat heavy tonight but the weight loads moved well and were not difficult. I had 3-5 more reps of 345 if I wanted to push deep. I like this holding back and being recovered before the next workout
Get a leather belt at the very least. Mine is a cheap $30 one but it’s better than Velcro. There’s nothing worse than the Velcro blowing out during a rep. A belt makes my bracing better. I’m pushing and it gives me resistance which helps. I’m trying to create intra abdominal pressure. I only have so much in me with which I can brace. Throwing on a belt probably shrinks my abdominal space a bit. Simple math shows the same force disbursed over a smaller area will be greater aka tighter core.
I have an Inzer Forever belt. I love it. Took maybe 1-2 months to completely break in, but now it’s easy on and off. Pioneer belts are supposed to be super high quality, and they have sales kind of frequently. You should check out Pioneer’s instagram.
Just don’t use a velcro belt. You’re moving man weight, so you need a man’s belt. It’s probably better to spend $100 on a high quality belt that will outlast you (like I did) than to have to get several different velcro belts because they keep ripping or blowing out.
Isn’t this just the best feeling? Putting in your grind to actually confidently feel yourself getting stronger. It is what makes the iron game addictive.
Multiple sets >300lbs is heavy to nearly everyone! Even if it is only 50% of someone’s 1RM, 300+lbs on your back is a lot of weight!
This is what makes it CRAZY impressive.
I agree that your OHP game is strong. You’ll be PR’ing that lift for sure!
Have you tried diaphragmatic breathing drills? (Is “diaphragmatic” a word?). I’ve heard they make a world of difference when it comes to lower back tweaks.
No personal experience though, I’m overly cautious with my lower back so if something comes up I immediately back off
I’m assuming that is breathing and bracing. I’ll look it up. I’m a natural bracer…? And my core has always been a strength for me. Thx for the heads up…
Edit: not the valvasa maneuver we all use this is different.
V: spoto with pause at the bottom
205 x 5
205x5
205x5
205x5 (last rep was a grinder great volume work I was done, thrashed, nothing left)
Incline bench:
135x8 (why did I bench so much)
155x8 (second wind! Easy)
175x6 (wanted 8 ground out 6)
Wide grip lat pulls
130x20
130x19
130x16 (made some progress here)
Rev grip barbell rows
135x10
155x10
175x10
175x10
Concentration curls
30x10
30x10
30x10
30x10
Wanted JM press but I was trashed from pressing loaded the bar got under it and decided it wasn’t happening today.
Banded tricep burnouts
Orange band x 50-60
Green and red x 20-30
Green x20ish
Redx10
Round two about half as many
Done…
Meh ok workout. My diet was trash yesterday and it showed up today. I did hit some nice reps of 235 on bench. It’s nice to be working above 225 now. I realize that peaking is a real thing and handling progressively heavier singles, doubles, and triples help bring out the max singles. Good learning day
Reverse hypers on a bench
20
Add green band x20
Band x20
Band x20. (My back feels so much better after these)
Leg raise hip thrust
X20
X20
X20
All good. I’m not sure I could pull big numbers like I did on the darkhorse. That program peaked me to lift heavy. I do want to go back to that style of conjugate programming again but I’m recovering much better workout to workout doing 531. After next week I’ll take a week of low volume hitting some heavy singles and light accessories for a “deload” then the anchor leg of this 531 has me hitting my Darkhorse maxes again on the third week and progressing the upper body movements. Should be an interesting finish to see if this has done the job.
I measured myself tonight . Oh boy. It’s time for a cut . 20% BF and only 7lbs of muscle gained in 4 month. I didn’t do something right. But my lifts increased dramatically in that time so I’m hoping to hold onto some strength gains while trimming the fat some. I would like to work back down to 15%. And be around 250-260. Could be a bumpy ride…
Yeah I was reading up on it after I posted that. 7 lbs in 3.5-4 months would be on the upper limit of what is considered possible for newer lifters. as Far as how much muscle vs water and muscle. I gained 7 lbs of lean body mass…
I am hitting the breaks and reigning in the diet some. I pulled the scale back out to measure food again. Nothing serious or major at this point just checking where I’m at. I seem to be holding at this 265-270 mark easily
V:
155x5
155x5
155x5
155x3 (5 could have happened but would have been terrible)
CGB:
145x5
165x5
195x5 (most weight over ever unracked solo)
Vhandle lat pulldowns
130x20
130x20
130x17
Facepulls
120x20
120x20
120x18
Ezbar preacher curls:
75x10
75x10
75x10
75x10 (got all my reps and it sucked weight up next time)
Tate press:
40s x15
40x15
40x10
Decided to try the 40s for Tate press and they went well. I can do it but I lose some of the mind to muscle connection and don’t get as good of a pump. I decided to step them up because is did band burnout the last tri work I did so I pushed them some…
I started this workout tired and not feeling it. I ended feeling good that I pushed through and satisfied that I didn’t just mail it in. My OHP should be close to 205 now…
yeah Hog Awesome bench, it’s moving in the right direction.
Your program is that one of your own?
Work up to a heavy single/triple and then backoff like DH + assistance for the daily lift?
. Oh boy. It’s time for a cut 