Squats
Bar
135
225
315
365x8 (belt)
Bench
Bar
135
185
235 3x5 long pause
[quote]johngalt191 wrote:
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.[/quote]
Sick 495, congrats man! When you start putting focus on your DL you should see it explode because you have all this new strength that you have accumulated and all you have to do is improve the neural efficiency on the lift.
I have done maxing every other day with back down sets for Sumo Deadlift and it worked pretty awesomely for me, I believe I put 70 pounds on it over a few months. So you could try maxing every day for bench or deads and see how it works for you if you enjoy that style of training.
Thanks Jayk. I really am hopeful that my deads improve after all the squats as well. I am thinking I wanted to try some daily undulating periodization with squats 3 times a week, bench 3 and deads twice. I was going to see how that worked for a few months, if it works well I will continue doing it, if not some circa-max training would be fun.
Squats
Bar
135
225
315
405x3 (no belt)
355 2x5
Calves
Awesome, DUP looks very interesting and I think it is a very balanced program as well. I have been wanting to give it a try myself, so I hope it does work out for you.
Tuesday
Bench
Bar
135
185
225x3
255x3
285x2
245 2x4 (3 count pause)
245 2x4 (1 count)
Facepulls
3x10
Lat pulldowns
3x10
Dips
3x10
Back flies
2x10
Today
Squats
Bar
135
225
315
365
425x3 (belt)
Deathlifts
225
315
405x3
275 15x1 every minute on the minute
I got talked out of squats on Tuesday because my knees were a little sore, and I hadn’t eaten at all that day (7 pm). Also, knee wraps certainly help keep my knees aligned while coming up on the squat, without them they go into some deep valgus. I was still satisfied I could get a triple for something I missed 5 or 6 weeks ago though. My grip is a bit of a bitch on the deadlifts. I almost dropped 315 with a double overhand when I have pulled 405 with it.
Squats supersetted with bench
Squat Bar
Bench Bar
S 135
B 135
S 225
B 185
S 315
B 225
S 385x1
B 255x1
S 445x1 (no belt)
B 275x1
B 295x1 (paused)
Close grip
225 3x8
2x10 pullups
3x10 Facepulls
All done at a fairly rapid pace for me. Only took about an hour. Both the top squat and bench were real grinders, but I didn’t cheat and they were not terrible looking (except for my knees still coming in).
Monday
Squats
Bar
135
225
315
405
515x0
500x0
Reverse hyper
3x10
Visited another gym that had an elitefts monolift and the reverse hyper. Got cocky with the squat and missed both heavy attempts. Maybe if I had not walked out all my warm ups and figured out I should set up before I had 500+ lbs on my back it would’ve made a difference.
Tuesday
Bench
Bar
135
185
225 16x2
Pullups
2x10
Lat pulldowns
2x10
Low incline DB flies
4x15
Facepulls
4x12
I tried to make sure every rep felt smooth on the bench. About set 9 I found a better place to touch on my chest and made the rest of the sets easy as all hell.
Wednesday
Squats
Bar
135
225
315
385 4x4
Deathlifts
225
315
405x3
455 3x1
Calves
Got yelled at by the staff because the weights were making too much noise while deadlifting. I wasn’t even dropping them, but I was there at like 5 pm in January so lots of people I guess aren’t used to the sound of training. I set 455 down super slow, which was kind of an event by itself.
Bench
Bar
135
185
235 4x6
DB rows
5x6
In and out real quick.
Glad to see that a young lifter values the King of All Lifts, the Squat. Most of the young people I know that work out use every excuse in the world as to why they don’t do squats. Great log.
Thanks for stopping by! I was terrible at squats in high school, so when I kind of figured them out like 5 years later it’s hard to get me to stop. Have to make up for lost time.
Squats
Bar
135
225
315 8x3
Abs
some
The weight might have been too heavy for true “speed” work, but I considered it more of a technique day and I think I succeeded at that.
Abs…‘some’…lol
[quote]Slomo wrote:
Abs…‘some’…lol[/quote]
Yeah…
Yesterday
Bench
Bar
135
185
225
275x3
305x1
315x1
295 2x1
Pullups
2x10 1x12
Facepulls
4x10
Today
Skwaats
Bar
135
225
315 3x10
Bench
Bar
135
185
225
245x1
OHP
bar
95
135x5
155x5
DB rows
4x6
Facepulls
3x10
My left pec felt very odd, maybe strained, so I just stopped and tried something different. My shoulders didn’t hurt too bad OHPing so at least that is good.
Squats
Bar
135
225
315
405 3x3
Just tried to eat food and sleep to recover this weekend. My pec feels a lot better and should be good to go.
High ass box squats
Bar
135
225
315 4x3 1x8
So haven’t updated in a while, haven’t trained much lately. Took a new job working 60-70 hours a week and just not much motivation to do anything outside of eat and sleep. I do have some new goals though, namely don’t be a fat piece of shit. Hopefully keeping my log will help keep myself accountable to that end.
Attempt number 2 to restart this thing.
Today
Front squats (warm up)
Bar
135
185 x 5
Deadlifts
135
225
335 5x5
New(ish) job having lots of ups and downs but still working a stupid amount of hours. Been back at the gym for about 3 weeks now and slowly reassessing my much lower strength and shittier technique. Starting days off with the front squats to get a tiny bit of extra volume. Just doing bare bones stuff. Squat 3x5, bench 4x6 and deadlift 5x5, going up weight each week until it gets too heavy for me. Once I get back to anywhere near where I was maybe 6 months ago, I will probably make another program with more than 4 lifts in it. Until then, I will eat some food and pick some stuff up.
Front squats
Bar
135
185 x 5
Squats
225 x 5
295 x 3 x 5
Ghr
2 sets of til it hurt.
Slowly but surely I am coming back. Squats were pretty easy. Will do 315 for same next week.
Front squats
Bar
135
185
225 x 5
Bench
Bar
135
185
225 4 x 6
I finished without even dying. Haven’t decided if I will go up next week or change the rep range. I went from 185 at 4x6 up 10 a week til now. Whatever, see what I feel like.