T Nation

Training Like a 1960s Soviet Lifter - 12 Week Challenge - no longer here

W1 D1

Note: I had to travel outside my city to do a business meeting so training was brief

Box Squat
355@3x5
375@3x3

Shoulder Press
140@3x5
145@3x3

Squat Review

Felt good overall on squats a bit grinding with the sets of five on the last two reps with a new belt.

SP review
Felt light and was moving with ease

3 Likes

Still a bit stiff all over, but the worst part was trying to do 20-25 reps with light weight. My body clearly is not built for 20-25 reps. Will be looking at sets of 15s till my cardio is built.

Bench
225@3x5
235@3x3

Shoulder Press
140@2x5
145@2x3
150@2x2

Pull Ups -175@3x15
Dips -125@3x15
Curls 25@3x15

Note: got a compliment on how fast my bench was moving which is a surprise because it always feel slow.

3 Likes

please tell me what the minus 125 & minus 175 means on pullups and dips. Thank you.

1 Like

so I use assisted pull up machine… anything with a - means that I had assistance. Currently able to do BW + weight for dips but not pull ups yet.

1 Like

Box Squat
265@3x5
264@3x3

Leg Extensions 200@3x15
Pull Throughs 80@3x15
Reverse Hyper BW@3x10

Felt sluggish as I was up a bit later than usual playing nurse to my gf as she had a massive onset of a killer migraine. So I stayed with 365 and did sets of 3.

Good thing about this program is there is some leeway with weight and reps/sets.

4 Likes

With football season in full swing as I coach. I will be switching from a four day training week to three day and do squat/bench every session

Box Squat
355x5
365x5
355@4x5

Bench
225x5
235x5
235@4x3

Curls 35@3x10
Face Pulls 100@3x10
Leg extensions 240@4x15
Good Mornings 135@4x15

3 Likes

That is some strong squatting.

2 Likes

Thanks, it felt like that today.

Box Squat
380@4x2
380x3

Bench
235@6x5

Pull ups -150@4x15
Dips -110@4x15
Hack squats 135@3x10
Reverse Hyper BW@3x10

Squats
Wanted to stay low volume today so did sets of 2s at the higher end of the weight

Bench
Felt a bit sluggish today but weight moved okay.

Note: still trying to figure out the volume for all three days because I want to do a high/low/Medium volume break down

3 Likes

Total poundage/total lifts for the week:

Squat: 21,255lbs/ 57 lifts
Bench: 16,870 Lbs/ 74

Box Squat
375x5
375@4x4

Bench
235@2x5
235@3x4

Hammer Curls 35@3x10
Side laterals 20@3x10
Leg Extensions 240@4x15
Pull throughs 100@4x15
Side bends 45@3x10

4 Likes

Major headache came out of know where…

Box Squat
385@4x5
405x5

Had to call it there but the 405 was light an moved fast. Was looking for two sets.

4 Likes

Are the box squats called out in the high volume program you’re running?

So the program was adjusted from a weightlifting program, so box squats weren’t really in there programming. I prefer to box squat for several reasons vs raw squats.

  1. Less beating on the hips and knees as I go just above parallel.
  2. I develop my posterior chain, which allows me to dead lift less frequently
  3. I lose all tension at the bottom for box squats which allows me to build a stronger squat
1 Like

These all sound like great reasons.

Nice and strong 405 x 5 squats.

Again another battle of the migraines but narrowed down the issue.

Squat
405x4
405@2x3
Had to stop for 10 mins and lower the bar on my back.
315x3 less of a headache so went after the rest.
405@2x3

Bench
245@4x5
255@2x5 - the max for this week was 250 and totally forgot

Pull Ups -120@4x10
Dips -80@4x10
Leg extensions 240@4x15
Hyper reverse bw@4x10
Neck rehab work 4x20

4 Likes

ended up rolling my ankle pretty good when I fell off a small platform trying to help spot someone as I might be two weeks without squatting …so this log has come to an end but with some great notes moving forward.

New Log will be incoming with everything broken down. but won’t be doing DL’s and squats till my ankle is healed but will be training legs how ever I can.

not hitting like to that news. sorry that happened to you. wish you a speedy recovery.

yeah, could take up to 2 weeks but if I am lucky only a week, but it does set back the challenge I had planned out. I will be staying with the same training and everything just jumping into my Multi-year plan.

2 Likes

Sorry to hear that. I will follow along to the other log.