Squats
Bar
135
225
315
365x4
Facepulls with seated rows
4x12, 4x10
Lat pulldowns
1x10 (wasn’t happening)
I just got a new belt and some knee wraps and tried them out today. Wow is all I can say. 365 felt like 315.
Squats
135
225
315
385x4
325 2x5
Band crunches
365 was too easy yesterday so I tried 385. Was also too easy. I really don’t know if it’s the belt and wraps or my technique is getting better but 385 was easy as shit too. Going to bed early so maybe I can get 405x3 tomorrow.
Squats
Bar
135
225
315
405x4
365 2x3
Calves
Was just going to do 3. Felt like 5 or 6 would have been relatively easy but, hey, I have to squat tomorrow too so saved it. Maybe 425x3. Which I missed a week ago for 1. Let’s do it.
Squats
Bar
135
225
315
365x3
425x3
Bench
Bar
135
185
225
245x3
275x2
Anot her rep pr today. I was all kinds of excited.
Squats
Bar
135
225
315
365x3
425x3
315 3x5
Standing band crunches
Speed was off today and I was pitched too far forward on most of my sets. I am pretty sure I was just rushing everything. The last set of 315 felt just fine though. I might try a few more warm up sets next time I feel off.
Squats
Bar
135
225
315
365x3
435x2
Facepulls with cable rows
3x10
Felt a lot faster today. I also think I figured out what I am doing better: I am actually getting some tension in my hamstrings. It really is making a difference in my speed out of the hole.
Squats
Bar
135
225
315
385x2
445x2
365 2x3
Calves
All time 1 rep max - for 2. Fuck yeah.
Squats
Bar
135
225
315
405x1
465x1
Barbell curls (in the squat rack)
3x10
It was fucking easy too. 475 tomorrow
12-20
squats
Worked up to 475x1. The first try my spotter called me out for being like 4 inches high, so I broke below parallel on my second shot.
12-27
squats
Worked up to 365x6 (no wraps)
Bench
Bar
135
185
225
275x1
305x0
265x2 paused
265 2x3 sloppy tng Close grip
Pullups
2x10 1x5
12-28
Up to 375x8 (wraps)
335 2x5
Band crunches
12 pullups
The holidays are wreaking havoc on my schedule at work and home, but hey, I am only 25 lbs away from the almighty 500 squat…
12-31
Squats
Bar
135
225
315
385x7
Bench
135
185
225
275x2
225 2x5
Pullups
2x10
1-1
squats
Bar
135
225
315
405x6
Deathlifts
225
315
405x3
495x1 (slowest pull in the history of ever)
Squats
Bar
135
225
315
365x3
425x5
Pullups
2x10
Calves
So doing over 400 for multiple reps is too much fun. Like way too much fun. Just very satisfied with my progress so far squatting every session.
Squats
Bar
135
225
315
365x3
435x4
Bench
Bar
135
175
225 3x5 2 sec pauses
Pullups
2x10
Will upload video of top set later.
Squats from today. They were a smidgen high, but meh, it’s training.
Squats
Bar
135
225
315
365x3
445x3 (they were pretty shitty looking though)
Bench (again)
Bar
135
185
225x5
245x5
225x5
275x2 (all paused)
Back flies
3x10
So recently came into way more free time than I actually want. Might get some extra work done in the gym before I fill the gaps between 9 and 5.
Squats
135
225
315
405x1
455x3 (first 2 were decent)
345 2x5 (no wraps)
A few curlz
[quote]johngalt191 wrote:
Squats
Bar
135
225
315
365x3
445x3 (they were pretty shitty looking though)
Bench (again)
Bar
135
185
225x5
245x5
225x5
275x2 (all paused)
Back flies
3x10
So recently came into way more free time than I actually want. Might get some extra work done in the gym before I fill the gaps between 9 and 5.[/quote]
Looks like the squatting daily is going awesome, you could try squatting twice a day now that you have more time! haha
Something like:
Early workout-
Get your upper body work done then some beltless squatting, just singles with an RPE of 8-9, mainly focusing on technique.
Later workout-
Work up to a belted 1-5 rep squat max then maybe a finisher for your upper body work like a pump circuit.
Then on a squat only day you could work up to something heavy with a few back down sets in the early workout then in the later workout you could work up to a heavy beltless of the same rep max then some more back down sets.
For example
Early-
Work up to 455 for 3, followed by 425 for 3 sets of 3.
Later-
Beltless work up to 405 for 3 followed by 385 for 3 sets of 3.
Alternatively you could just try squatting twice a day on your squat only days then on the days with upper body work you could separate it into the upper body workout in the early workout then squats in the later workout.
Just an idea, but since this is already working awesomely for you it would more so just be something to try for fun or a change.
Thanks for the input. While that does sound like way too much fun squatting heavy twice a day, I am barely able to recover from this setup. I am still enjoying my current setup that you contributed too, and will make an attempt to have it run its course. Although I might have to do a double just as a 1 off to say I did.
Squats
Bar
135
225
315
405x1
495x1
Abz
Squats
Bar
135
225
315
345x10 (no belt)
Good morning
225 2x5
Going to do squat the next 2 weeks without knee wraps and alternating using a belt. Afterwards, I will prolly go to squatting maybe 3 times a week and focus more on my deadlift and bench.