As the forums change, so begins my next log (for the new year), and with it a new phase of training. As the title may imply, this is not the original "Abadjiev Method" or any such thing, but instead a new approach to daily, or near-daily, maximal squatting, which breaks from the restrictions of a strict "max everyday on 2-3 of 3 lifts" program to allow for what should be a higher rate of return.
I squat almost everyday, but there is more to my training than that, and this style aims to allow for great strength progression in the main (in my case powerlifting) lifts without sacrificing the ability to improve in other areas. I play rugby as well (U18 / Youth Level), and so lifting is sub-maximal at times to allow for continued practice of the lifts without pushing too far and losing out to fatigue.
In my last log I went from a squat PR of 215kg, squatting more like 190kg at the time after an injury, to 250kg (550lbs), which is where I shall pick up below. My bench PR is 160kg (353lbs) in competition, or 140kg x 5, and my best deadlift is 235kg (518lbs) in competition, but probably more like 240-250kg now (I'll test it soon). My bodyweight is around 98kg (216lbs) at the moment, but I should be back to around 105kg (231lbs) by spring if all goes well.
I can add more in the way of goals and stats later, but for now let's go!
Here is my training leading up to my latest PRs...
Squat: w/u with 5x100kg, 3x140kg, 2x185kg; 1 x 225kg, 1 x 240kg, 1 x 245kg (=PR), 2 x 215kg
Push Press: 5 x 60kg, 5 x 70kg, 4 x 80kg, 3 x 85kg, 2 x 90kg, 1 x 100kg
Press from Pins Overhead (standing): ramped up to 80kg x 3, then 9 x 60kg
Bench: to 6 x 110kg, 2 x 5 x 120kg
Cable Row: 8 x 90kg, 8 x 105kg, 8 x 120kg
That 245kg squat was the closest I've come to missing because my legs simply couldn't move the weight - normally I keep the weight back on my glutes and lower back etc. and don't feel much in my quads... If I start missing squats at lockout raw I might be able to get some kind of weirdness certificate. Anyway, great work!
Squat: 6x100kg, 5x140kg, 2x180kg; 1 x 220kg, 1 x 230kg, 3 x 215kg (=PR?)
Deadlift: 3 x 140kg, 2 x 180kg, 1 x 210kg, 1 x 220kg
SGDL: (beltless) 3 x 3 x 140kg, 2 x 160kg, 1 x 170kg (PR?)
Good effort again! 160-170kg snatch-grip, belt- and strap-less, is pretty tough, and a nice 220kg pull again after squats isn't letting me down too badly. Going home today, so training will be more normal again (schedule + equipment wise).
Rugby: up to 7 sec. to sprint 60m, then 23 sec. to rest, x max reps. I got to 7 or 8 reps then my calves started to cramp so I pulled out. Could be far worse, I felt fast even if my endurance isn't the greatest. Then skills etc. and more fitness.
Squat: 3x120kg, 2x170kg; 1 x 220kg, 1 x 230kg, 1 x 240kg, 3 x 220kg (PR!)
Push Press: 7 x 70kg, 4 x 80kg, 3 x 90kg, 2 x 95kg, 1 x 100kg
There was no time to finish with light bench triples like I'd planned, so I did 80 push-ups, which were actually quite enjoyable, over two sets (50, 30) then left it there. Great work done again today despite having a cold.
Squat: w/u with 3x70kg, 3x120kg, 2x170kg; 1 x 220kg, 1 x 240kg, 1 x 247.5kg (546lbs, PR!), 2 x 220kg
Cuban Press: 8 x 28kg DBs, 10 x 26kg DBs, 12+ x 15kg DBs
Bench: doing some at home now, just taking 40 mins after that session to rest and celebrate continued progress!
...and bench was as follows:-
Bench: 2 x 4 x 80kg, 4 x 115kg, 3 x 3 x 135kg
Simple practice session to begin the push towards another bench PR. Felt reasonable.
Rugby: "friendly" vs an invitational-type team, decent win, tough fitness work.
Squat: w/u with 3x120kg, 2x170kg; 1 x 220kg, 1 x 230kg
Snatch-grip DL: 3 x 120kg, 3 x 150kg, 3 x 160kg, 1 x 170kg, 1 x 180kg (PR!), 1 x 185kg (408lbs, PR!)
Machine Row: 2 x 12 x 91kg
DB Curl: 2 sets to failure at 17.5kg each
Not liking the new format here. Shame, this site had a great look before and was far easier to use. Hopefully the spacing will be right on this post, if not I apologize. Training was solid after rugby, nice SGDL PRs too!
Squat: to 220kg, 1x 240kg, 2 x 220kg
Push Press: 5 x 75kg, 4 x 85kg, 3 x 90kg, 1 x 95kg
Squat: to 1 x 220kg, 1 x 240kg, 1 x 250kg (550lbs, PR!)
DB Cuban Press: 10, 5, x 25kg DBs
Pullups: 10, 8
Rugby, "friendly" match, subbed in and out playing about 50 mins total.
Bench: quick sets for practice, w/u then 3 x 130kg, 5 x 2 x 140kg