T Nation

The Squat Who Loved Me: Deep In The Back

Considering adding some conditioning work in my training, I don’t really know which type to do though, I really wanted to run but with winter coming and the weather we get over here it’s going to be quite hard to run outside for the few coming months and also I don’t really know any place that has indoor tracks except for one complex but I’ve been told I would need to pay to enter, such as a gym membership so I’m not sure…

So far I’m thinking stationary bike or swimming. Probably would perform HIIT style cardio on the bike, fastest time possible swimming… Just sucks, really wanted to do foot sprints.

Either way, I’ll see what’s up I’ll make a few phone calls sometime this week to find out the schedule for the public pool, the fees for the complex etc.

Planned 5/3/1 numbers for the month of October.

The numbers I’ll add in the ()'s are the numbers of rep I’ll make, wanna try to bust a minimum of an additional rep for every final set of every session of every week.

P.S I definitely dig these numbers, I hate squats that are 5 reps or above so these can be partly scary but by the way this is going I can see that next month my 1’s week is gonna be my current rep maxes stated in my first post, I’m real fire up for this hopefully I’ll make this a great month, going to go at it as if it’s a prep for next month.

Wave 1
MP: 65x5 80x5 100x3 105x5 125x5 140x5 (6)
DL: 165x5 205x5 250x3 270x5 310x5 350x5 (7)
BP: 100x5 125x5 150x3 160x5 185x5 210x5 (6)
SQ: 130x5 160x5 195x3 210x5 245x5 275x5 (6)
Wave 2
MP: 65x5 80x5 100x3 115x3 130x3 145x3 (4)
DL: 165x5 205x5 250x3 290x3 330x3 370x3 (4)
BP: 100x5 125x5 150x3 175x3 200x3 225x3 (3)
SQ: 130x5 160x5 195x3 225x3 260x3 290x3 (4)
Wave 3
MP: 65x5 80x5 100x3 125x5 140x3 155x1 ()
DL: 165x5 205x5 250x3 310x5 350x3 395x1 (5)
BP: 100x5 125x5 150x3 185x5 210x3 235x1 (2)
SQ: 130x5 160x5 195x3 245x5 275x3 310x1 ()

Those are HUGE jumps between months. 531 advises 5 or 10 pound jumps. You just made some 20,25, and 30 pound jumps.
Not saying its impossible, but good luck buddy.

[quote]Drake37 wrote:
Those are HUGE jumps between months. 531 advises 5 or 10 pound jumps. You just made some 20,25, and 30 pound jumps.
Not saying its impossible, but good luck buddy.[/quote]

?

I increased the poundage on my maxes, last cycle I ran my reps% based on maxes such as
OHP 160
BP 245
Squat 315
Deadlift 405

Now what I did was take my maxes all together and add 5lbs to presses and 10lb to deadlift and squat, so this month’s reps%'s are based off of
OHP 165
BP 250
Deadlift 415
Squat 325

ain’t that the way to do it?

Sorry! I thought waves were months. Haha nevermind. Yes you’re doing it right. My bad.

All good man haha

Now that I found See Spot Run and learned to read I came back and re read that haha.
Should be a good cycle of training!

[quote]Drake37 wrote:
Now that I found See Spot Run and learned to read I came back and re read that haha.
Should be a good cycle of training![/quote]

Yea I’m amped up the weights are getting somewhat decent, I can see my short terms goal coming together, I’m already looking at my future goals,

2plate OHP
5plate DL
4plate squat
3plate bench.

It’s coming together and I’m FIRED UP!

2,10 2012

Meal 1
52g wheat cereal
1 cup of milk

Meal 2
50g almonds
Test booster

Meal 3
2 hot dogs

Meal 4
Shake
-2 cups of milk
-2 scoops of whey protein

Meal 5
3 hot dogs
Test booster
10g creatine

My diet definitely sucks right now but somehow I am making some gains or so the scale says, I keep saying this, but I gotta get my diet in check man…

Bench
1x5 100
1x5 125
1x3 150
1x5 160
1x5 185
1x6 210

Incline DB press
1x10 60
1x10 65
1x10 75
1x10 80

Cable cross over x Push/Pulls
1x10 25x25
1x10 25x25
1x10 25x25

Pull over
1x10 40
1x10 40
1x10 40

Incline smith CGBP
1x15 135
1x15 95
1x15 95
1x15 95

Dips
BWx10
BWx10
BWx10
BWx10

Triceps extensions (e-z bar)
1x10 20
1x10 20
1x10 20

Not sure if I’m doing my pull overs right or what, feels like it’s more of a stretching move than any actual muscle building exercise but whatever.

Dropped the weight compared to last week on my CGBP because I wanted to get all 15 reps on each 4 sets. I focused on bringing the bar down slowly and exploding up since I don’t have to worry much about form on the smith.

As far as the rest goes, I’m happy with the bench, I was really psyching up to get 7 reps but I felt it was getting risky to push for a 7th with no spotting so I left it at 6, it’s alright I still managed to get more than the prescribed 5 so it’s all good.

I’m also really happy with my inclined DB numbers, I feel 80’s are something to be proud of, considering the dumbells at my gym max at 100. I made it a goal to hit 100 for 10 solid reps, once I do I guess I’ll move on to inclined BB.

Anyways, later today I should hit the gym for either legs or back, I’m thinking it’ll be back though… I dread 5x squats.

Either way, if I do squats I’ll try to get 275 for at least 6 instead of the 5, if I do Deadlifts I’ll try to aim for 8x 350 instead of 5x350. We’ll see how I feel when I get there and all.

Hey are you training for a meet/sport or just genreal badassery?

[quote]Drake37 wrote:
Hey are you training for a meet/sport or just genreal badassery?[/quote]

General badassery for sure.

I lift for multiple reasons, for one I don’t wanna look scrawny to anybody, a guy who inspires me on youtube is bskola. Ever since I started lifting I wanted to achieve a physique such as he

I’d compete in a meet for sure, the only problem is I don’t know how it works and where to look to sign up in one. Besides, I really don’t know if my lifts are any good for my size category…

3,10 2012

Deadlift
1x5 165
1x5 205
1x3 250
1x5 270
1x5 310
1x7 350

Reverse BB Rows
1x10 155
1x10 165
1x10 185
1x10 195

Seated rows
1x10 135
1x10 165
1x10 175

Standing Pull downs
1x10 70
1x10 60 (forgot to replace the weight correctly fml, no wonder it felt light)
1x10 75

21’s
1x21 40
1x21 50
1x21 60

Incline DB Curls
1x10 25
1x10 25
1x10 20

Hammer Preacher curls
1x10 15
1x10 20
1x10 25


Meal 1
3 hot dogs

meal 2
8oz steak
300g green pepper
180g rice

Meal 3
175g greek yogurt
test booster
10g creatine

I’d say 181 class is good for you and dude your lifts are fine. Just go to powerliftingwatch.com and search your state for events. Its easy. And don’t think of it as winning and losing. If you go and lift in a room full of people, you are a winner. Its a brotherhood, people you’ve never met cheer for you and you’ll cheer for them.

It’s one hell of a time. I am doing my first full meet in November and did a deadlift only meet July. Loved it.

[quote]Drake37 wrote:
I’d say 181 class is good for you and dude your lifts are fine. Just go to powerliftingwatch.com and search your state for events. Its easy. And don’t think of it as winning and losing. If you go and lift in a room full of people, you are a winner. Its a brotherhood, people you’ve never met cheer for you and you’ll cheer for them.

It’s one hell of a time. I am doing my first full meet in November and did a deadlift only meet July. Loved it.[/quote]

I don’t know man I take a look at some logs sometimes and some people got some scary weight x reps going on, my lifts are a lil too measly still I think. We’ll see we’ll see.

Sure thing tho is that I’d go a class above 181 cause I wouldn’t want to cut all the weight I got in fear of not being able to get it back

So over the last few days my life has been pretty hectic I got in a huge fight with family and what not, didn’t really have good nights sleep (actually slept in my car for 3 days) and my diet was way off cause I wasn’t really staying at my apartment anymore… Still managed to get the big lifts in but it’s so so, I only did the main moves and left it at that.

Tuesday

OHP
1x5 65
1x5 80
1x5 100
1x3 105
1x5 125
1x6 140

Saturday

Squats
1x5 130
1x5 160
1x3 195
1x5 210
1x5 245
1x6 275

Today I’m starting the 3’s week and finally recovering from my shitty last week, planning on making it big on the bench tonight

Terrible dieting today, anything before my workout is not worth mentioning so I’m not gonna bother posting it today.

With the recent events I’m kinda off track.

Bench
1x5 100
1x5 125
1x5 150
1x3 175
1x3 200
1x3 225

Incline DB Press
1x10 70
1x10 75
1x9 80
1x0 100

Getting kinda bored out of all that volume now lol, I really like volume except I don’t like half the exercises I’m doing, losing motivation for anything after my 5/3/1. I’m thinking about doing BBB as of now, with maybe 1 more assistance exercises, I hate training my biceps and or my triceps, I think heavy compounds work better… so I’ll do some research.

Deadlifts
1x5 165
1x5 205
1x3 250
1x3 290
1x3 330
1x4 370

OHP
1x5 165
1x5 80
1x3 100
1x3 115
1x3 130
1x4 145

Squats
1x5 130
1x5 160
1x3 195
1x3 225
1x3 260
1x4 290

I figured what I was gonna do with my training, gonna go with something like this, starting next week

BP
5/3/1
5x10 @ 50%
Bent over barbell Rows

Deadlifts
5/3/1
5x10 @ 50%

OHP
5/3/1
5x10 @ 50%
Pull Ups

Squats
5/3/1
5x10 @ 50%
Dips

I always get some phases when I want to do barbell curls and what not to become bigger but deep down I know compounds are the way to go, or at least that’s what I believe in. Got tired of my voluminous split, this still has some volume but nowhere near the past template. I should be able to hit the gym with this template and actually spend more time in the gym but still put more time on the major movements and hopefully get stronger on them fast, given it’s a bodybuilder template, I should be getting some kind of gains out of 5x10’s.

Sounds good. Do your curls on deadlift day.