200, 300, 400, 500 - A quest for greatness
- Thread starter mikeynov
- Start date
Today's workout...
Low Bar Pause Squat (no belt)
Bar x warmup
135 x warmup
185 x warmup
205 x warmup
225 x 1
245 x 1
265 x 1
285 x 1
295 x 1 (PR, http://www.youtube.com/watch?v=4MM5LIVyMMA)
245 x 6 (belt, PR, though when I'm absolutely as tight as possible, these are borderline parallel or just above)
Strict Press
Bar x warmup
95 x warmup
115 x warmup
135 x 1
145 x 1
155 x 1
125 x 5 (belt)
Cable Rows (where #'s here are screwy due to it being a home station)
120 x 3
150 x 5,5
Low Bar Pause Squat (no belt)
Bar x warmup
135 x warmup
185 x warmup
205 x warmup
225 x 1
245 x 1
265 x 1
285 x 1
295 x 1 (PR, http://www.youtube.com/watch?v=4MM5LIVyMMA)
245 x 6 (belt, PR, though when I'm absolutely as tight as possible, these are borderline parallel or just above)
Strict Press
Bar x warmup
95 x warmup
115 x warmup
135 x 1
145 x 1
155 x 1
125 x 5 (belt)
Cable Rows (where #'s here are screwy due to it being a home station)
120 x 3
150 x 5,5
First symptom of my increased frequency training to really annoy me...forearm pain, particularly right side. And from the squatting, of all things. I suppose reflexively squeezing the bar every day or something.
The last two days looked like this...
Yesterday
High Bar Pause Squat (beltless)
Bar x warmup
135 x warmup
185 x warmup
205 x warmup
225 x 1
245 x 1
265 x 1 (heavy enough, albeit not maximal)
225 x 3,3,3
Pause Bench
135 x warmup
185 x warmup
205 x warmup
225 x 1
245 x 1
255 x 1
225 x 5
1-Arm Chins/Chins
Me x 2 finger assist x 3/side
Me x 1 finger assist x 1/side
Me + 90 x 5
Today
High Bar Pause Squat (beltless)
135 x warmup
185 x warmup
205 x warmup
225 x 1
245 x 1
265 x 1
275 x 1 (again, not maximal, I probably had a good chance of tying my record of 285 if I really wanted to push it, but eh)
230 x 3,3,3
Strict Press
Bar x warmup
95 x warmup
115 x warmup
135 x 1
145 x 1
155 x 1
135 x 3,3 (belt)
Cable Rows
140 x 3
160 x 3,3,3
The last two days looked like this...
Yesterday
High Bar Pause Squat (beltless)
Bar x warmup
135 x warmup
185 x warmup
205 x warmup
225 x 1
245 x 1
265 x 1 (heavy enough, albeit not maximal)
225 x 3,3,3
Pause Bench
135 x warmup
185 x warmup
205 x warmup
225 x 1
245 x 1
255 x 1
225 x 5
1-Arm Chins/Chins
Me x 2 finger assist x 3/side
Me x 1 finger assist x 1/side
Me + 90 x 5
Today
High Bar Pause Squat (beltless)
135 x warmup
185 x warmup
205 x warmup
225 x 1
245 x 1
265 x 1
275 x 1 (again, not maximal, I probably had a good chance of tying my record of 285 if I really wanted to push it, but eh)
230 x 3,3,3
Strict Press
Bar x warmup
95 x warmup
115 x warmup
135 x 1
145 x 1
155 x 1
135 x 3,3 (belt)
Cable Rows
140 x 3
160 x 3,3,3
Today's workout, guest starring lots of extended family in the bench portion 
http://www.youtube.com/watch?v=_rIVR_MFUVk
http://www.youtube.com/watch?v=_rIVR_MFUVk
Another example of a slow/bad day...
High Bar Pause Squat (beltless)
Bar x warmup
135 x warmup
185 x warmup
205 x warmup
225 x 1
245 x 1
265 x 1 (not super hard but just felt slow. weight itself felt heavy on my traps, so I knew I was a bit juiced)
225 x 3 (even this was slow so I called it quit after a single set)
Pause Bench
135 x warmup
185 x warmup
205 x warmup
225 x 1
245 x 1
255 x 1
230 x 3,3,3
1-Arm Chin Practice
Me + 2 finger assist x 3,3,3
The squats in particular were sluggish, the weight itself feeling a little too heavy on my traps. No doubt from squatting and deadlifting all of 2 days ago. You might think this is crazy, but it's all part of the plan, and the cumulative effects of training are arguably more important than the acute effects, imho. I.e. waiting around to be "fully recovered" between sessions is not optimal for people past the noob stage, imho.
So we'll see how stuff goes tomorrow. I constantly adjust parameters on the fly, and today I cut back on assistance work and my top single in squats specifically to build a little extra desire to go heavier in the near future. At some point in the coming weeks, though, I may try this routine on a 3 days a week schedule, possibly, just to see if it works as well, or perhaps a way of deloading/peaking even higher. I've tried lots of various **** in my training past, but the general spirit of this autoregulated training appears to be working quite well, and is the direction I want to continue to investigate.
High Bar Pause Squat (beltless)
Bar x warmup
135 x warmup
185 x warmup
205 x warmup
225 x 1
245 x 1
265 x 1 (not super hard but just felt slow. weight itself felt heavy on my traps, so I knew I was a bit juiced)
225 x 3 (even this was slow so I called it quit after a single set)
Pause Bench
135 x warmup
185 x warmup
205 x warmup
225 x 1
245 x 1
255 x 1
230 x 3,3,3
1-Arm Chin Practice
Me + 2 finger assist x 3,3,3
The squats in particular were sluggish, the weight itself feeling a little too heavy on my traps. No doubt from squatting and deadlifting all of 2 days ago. You might think this is crazy, but it's all part of the plan, and the cumulative effects of training are arguably more important than the acute effects, imho. I.e. waiting around to be "fully recovered" between sessions is not optimal for people past the noob stage, imho.
So we'll see how stuff goes tomorrow. I constantly adjust parameters on the fly, and today I cut back on assistance work and my top single in squats specifically to build a little extra desire to go heavier in the near future. At some point in the coming weeks, though, I may try this routine on a 3 days a week schedule, possibly, just to see if it works as well, or perhaps a way of deloading/peaking even higher. I've tried lots of various **** in my training past, but the general spirit of this autoregulated training appears to be working quite well, and is the direction I want to continue to investigate.
Training has been a bit messed up the past couple of weeks, but here's a video from today:
http://www.youtube.com/watch?v=2KP5xUJUQaQ
http://www.youtube.com/watch?v=2KP5xUJUQaQ
TheSeeker07
New Member
You should make some videos on perfect form for the bench, squat, and deadlift etc, and sticky it in general training. You seem to have very good form that could help other people new to lifting. Unless there's already a thread like that somewhere...
New PR in high bar pause squats for reps:
http://www.youtube.com/watch?v=diwBI4R0XBQ
Started getting a bit GM-y, but this is a limit weight, so **** happens.
http://www.youtube.com/watch?v=diwBI4R0XBQ
Started getting a bit GM-y, but this is a limit weight, so **** happens.
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Another episode in the day of the life of...
http://www.youtube.com/watch?v=hVhcq0kuUl4
This is the first time I've done weighted dips in quite a while. The main difference here is that I'm trying very hard to stay as tight as possible at the bottom of them, versus allowing myself to relax, which definitely limits my ROM. However, I'm still well below "dip parallel" or whatever you'd call it, and I'm fine with this. Most importantly, doing them like this = no shoulder pain/discomfort.
http://www.youtube.com/watch?v=hVhcq0kuUl4
This is the first time I've done weighted dips in quite a while. The main difference here is that I'm trying very hard to stay as tight as possible at the bottom of them, versus allowing myself to relax, which definitely limits my ROM. However, I'm still well below "dip parallel" or whatever you'd call it, and I'm fine with this. Most importantly, doing them like this = no shoulder pain/discomfort.
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4th of July Lifting PR...
http://www.youtube.com/watch?v=jvQj77z7HJs
Finally got the 315 high bar squat.
http://www.youtube.com/watch?v=jvQj77z7HJs
Finally got the 315 high bar squat.
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Congrats Mike. Good steady progress.
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If we're talking the brief paused type on each rep, I suppose what I just posted, me + 115 at the moment. I might be able to nudge this higher, particularly if I cut off a little ROM, which I probably should.