Weights, cardio and stuff log

13 squats; 5 - 60kg, 4 - 80kg, 3 - 100kg (warm ups); 1 - 120kg, 2,2,2 - 130kg, 2,2,2 - 140kg.

15 BTN; 5 - 60kg (warm ups); 5 - 75kg, 5,5 - 80kg.

10 SLDL; 5 - 70kg, 3 - 120kg (warm ups); 5 - 160kg, 5 - 170kg. Sick reps today, bumping for Saturday.

11 chins; 11 - BW + 15kg.


Later on:

Single leg squats; 2x5 - BW
 
Last edited by a moderator:
Current program:

Day 1:
10-15 deads singles 1-4RM range
10-12 bench singles 2-4RM range
12-15 clustered rows, explosive 3-5RM range

Second session:
6-12 pause bench approximately 5-6RM range
+ something - not sure which


Day 2:
10-15 squat singles 3RM range
12-15 BTN, push press 3-5RM range
10-15 SLDL, 3-5RM range
10-15 chins, max-stim

Day 3:
12-15 rack pulls, 3-5RM range, mid shin height
3x5 deads, as fast as possible, approximately 75-85% 1RM
10-12 bench singles 2-4RM range

Second session:
6-12 pause bench approximately 5-6RM range
+ something - not sure which

Day 4:
10-15 squat singles 3RM range
12-15 BTN, push press 3-5RM range
4-6 SLDL, building up to a 1RM x1
10-15 chins, max-stim

Day 5:
3x5 deficit deads - one plate high, as fast as possible, approximately 75-85% 1RM
12-15 clustered rows, explosive, 3-5RM range
10-12 bench singles 2-4RM range

EDIT:

Day 5 is now going to be:
12-15 rack pulls, 3-5RM range, mid shin height
Heavy bench of pause bench (not sure yet, probably pause)
15-20 clustered rows, explosive
Potentially box squats


Day 6 :
10-15 squat singles 3RM range
12-15 BTN, push press 3-5RM range
10-15 SLDL, 3-5RM range
10-15 chins, max-stim


Single-leg squats on evenings of day 2, 4 and maybe 6 if I have the energy.

Day 5 deads is the one selection I'm least sure of. I want to be doing a deadlift movement on the three odd numbered days, for programming reasons. Speed deads may be advisable here. Deficit deads are also partially appealing, one plate high. Two plates is a different movement and I feel the trade-off brings me into a movement that's too similar to a squat at the bottom.
 
Last edited by a moderator:
Rack pulls; 5 - 140kg, 3 - 180kg, 1 - 200kg (warm ups); 5,5 - 220kg, 3 - 230kg. From blocks, low/mid shin height.

Deads; 5 - 170kg, 5 - 180kg, 5 - 190kg. As fast as possible. 190kg was concentric only (back was getting mildly tired, not sore, just tired).

Bench; 5 - 80kg, 3 - 100kg (warm ups); 1 - 120kg, 1,1,1 - 130kg, 1,1,1,1,1,1,1 - 132.5kg.


Second session:

Power cleans; 5 - 50kg, 3,3,3,3 - 70kg, 3,3 - 80kg, 3 - 90kg, 1,1 - 95kg. Form is probably dog shit, but it's still coming from legs and not a reverse curl.

Pause bench; 3,3 - 115kg.
 
Last edited by a moderator:
Hey Alex! Great to read that you're including some power cleans in your training. I anticipate you will be hitting 140kg before too long as you have already developed a great deal of strength from your deads, squats and other back work.

The trickiest thing will likely be increasing your speed in getting under the bar because you have no doubt spent years moving relatively slowly doing power lifts. You may not, but I really struggled with this. Of course, I'm old as well. :) Cleaning from the high-hang helped me develop some speed.

Have you thought about trying muscle-snatches as well?
 
Lol said:
Hey Alex! Great to read that you're including some power cleans in your training. I anticipate you will be hitting 140kg before too long as you have already developed a great deal of strength from your deads, squats and other back work.

The trickiest thing will likely be increasing your speed in getting under the bar because you have no doubt spent years moving relatively slowly doing power lifts. You may not, but I really struggled with this. Of course, I'm old as well. :) Cleaning from the high-hang helped me develop some speed.

Have you thought about trying muscle-snatches as well?
Click to expand...

1. Dude, we thought you died.

2. Welcome back from the dead.

3. Yeh, they're sweet. My form is probably dogshit, but I'm feeling it in my quads and around the quads and not biceps or back (well, lower back on the catch - knows it's alive etc.), so I think I'm doing 'enough' right for them to be 'not useless'.

4. "Cleaning from the high-hang" - explain?

5. WTF is a "muscle snatch" ? :p

6. Pendlay's have helped me develop explosiveness in general, so I'm not totally out of my element.
 
  • Like
Reactions: Lol
Squats; 5 - 60kg, 4 - 100kg (warm ups); 1 - 120kg, 2,2,2 - 130kg, 1 - 140kg, 1 - 150kg, 5 - 110kg, 5 - 110kg. I really needed to improve my form. Too much leaning forward.

BTN; 5 - 60kg (warm ups); 5 - 75kg, 5 - 80kg, 3 - 85kg.

Box squats; 5 - 60kg (warm ups); 5,5 - 80kg. Assistance for the squat; improving torso upright/stability, and my quads - weakest body part.

Rows; 3,3,3,3,3,3,3 - 100kg. Explosive. These should probably be 110kg or 120kg. I wouldn't do them if tomorrow wasn't Good Friday, as they interfere with deadlift movements (on 6 days a week at least), although maybe it will be fine, still, not worth pushing it.
 
Don't lose control :P
Seriously, though, if you get a feel for this with say 40kg, you won't have any problems learning to control the bar. It makes for a great warmup movement. Then, once you are confident that you aren't going to lose your balance, you can increase the loading.
I suggest starting with the nekkid bar.
 
Mashed my two sessions today ... 'sif Jesus didn't cause enough trouble over the centuries, now his death day is screwing with my gym's opening hours ... ;) ...



Rack pulls; 3 - 120kg, 3 - 170kg, 2 - 200kg (warm ups); 4 - 220kg, 3,3 - 230kg, 1 - 240kg. Had more reps at 240kg, but set up the second one w/too much quads and am going for a dead PR on Monday, all things going well until then. Stoked with these, they're only a few inches off the floor, feeling really strong.

Box squats; 5 - 60kg (warm ups); 5 - 80kg, 5 - 90kg, 5 - 100kg.

Pause bench; 5 - 80kg, 4 - 100kg (warm ups); 3,3 - 110kg, 3 - 115kg, 2,2,2 - 120kg.

Chins; 2,3,3,3 - BW. Too tired for a plate today, didn't sleep well last night.
 
240kg low height rack pull 48hrs combined with our shithouse mattress (furnished rental) left my back a bit annoyed and I didn't manage a 230, let alone a 240 attempt. Still figuring out how I should be doing my heavy deads. Anyway.

Deads; 5 - 70kg, 3 -120kg, 3 - 170kg (warm ups); 1,1 - 210kg, 1,1,1,1 - 215kg, 1 - 220kg, 1 - 225kg, 230kg FAIL, 1,1,1 - 220kg.

Bench; 5 - 80kg, 4 - 100kg (warm ups); 1 - 120kg, 1 - 130kg, 1,1,1,1,1,1,1,1,1,1 - 132.5kg. Killing this right now.

Rows; 5,5,5 - 120kg. Explosive.



Going to do more deads on Day 3 and 5, simplify days 2-4-6 (maybe remove SLDL from day 6).

Rack pulls need to be in smaller clusters for CNS sake, not necessarily a load-contingent decision.
 
Squats; 5 - 60kg, 4 - 80kg, 3 - 100kg (warm ups); 2,2,3,3,3 - 120kg. Continuing to work on form here. I think I've found what works best for me. 3rd rep in clusters 3 and 5 had a tiny bit of good morning too them, but the rest were solid, ATG, and even scored random compliment from random dude in the next rack.

BTN; 5 - 60kg (warm ups); 4,4 - 80kg, 3 - 85kg. Keeping volume down here, purposefully, to get up to 85kg and 90kg in a fortnight-ish.

SLDL; 5 - 70kg, 3 - 120kg (warm ups); 5 - 160kg, 3 - 170kg, 3 - 180kg. Same as BTN; keep volume down.

Chins; 3,3,3,3 - BW. Making a concerted effort to keep rows happening on odd-days, and therefore I'm not pushing these as heavy. They're fantastic for achieving thoracic extension, and doing them in lat-dominant form means they just 'reset' me at the end of the session. Will gradually and slowly re-bump the weight in the weeks to come.


Second session;

Bix squats; 5 - 60kg, 5 - 80kg (warm ups); 3,3 - 90kg, 3,3,3 - 100kg, 3,3 - 110kg.
 
Last edited by a moderator:
Rack pulls; 3 - 120kg, 3 - 170kg, 1 - 200kg (warm ups); 3 - 220kg, 3,3 - 230kg, 3 - 240kg.

Deficit deads; 3,3 - 180kg, 3 - 190kg, 3 - 200kg.

Bench; 5 - 80kg, 4 - 100kg (warm ups); 1 - 120kg, 1 - 130kg, 1 - 135kg, 1 - 140kg, 142.5kg FAIL. Pause; 2,2,2 - 120kg. Really getting annoyed at being stuck on 140kg.


Second session;

Squats; 5 - 60kg, 4 - 80kg, 4 - 100kg (warm ups); 2,2,2,2 - 120kg.

Pause bench; 2,2,2 - 120kg.

Good mornings; 5 - 60kg, 5,5,5 - 80kg.
 
Last edited by a moderator:
Squats; 5 - 60kg, 4 - 80kg, 4 - 100kg (warm ups); 1,1,1 - 120kg, 1,1,1 - 130kg, 1 - 140kg, pause; 3 - 110kg, 3 - 110kg.

BTN; 5 - 60kg (warm ups); 4 - 80kg, 4,4 - 85kg.

Chins; 3,3,3,3 - BW.

Leg extensions, alternating, max-stim; 10 - 50kg.
 
Minor adjustments. I can't do squats at this load on a greater number of consecutive days (3-5) and definitely won't make up a missed Day 1/3 second session on a Day 2/4 again.


Day 1:
10-15 deads singles 1-4RM range
10-12 bench singles 2-4RM range
12-15 clustered rows, explosive 3-5RM range

Second session:
6-12 pause bench approximately 5-6RM range
9 - 15 box squats, 3-5RM range
Good mornings


Day 2:
10-15 squat singles 3RM range // triples at 70-85% 1RM
12-15 BTN, push press 3-5RM range
10-15 SLDL, 3-5RM range
10-15 chins, max-stim
10 max-stim, alternating leg extensions, 3-5RM range

Day 3:
12-15 rack pulls, 3-5RM range, mid shin height
3x5 deads, as fast as possible, approximately 75-85% 1RM
10-12 bench singles 2-4RM range

Second session:
6-12 pause bench approximately 5-6RM range
9 - 15 box squats, 3-5RM range
Good mornings

Day 4:
10-15 squat singles 3RM range // triples at 70-85% 1RM
12-15 BTN, push press 3-5RM range
10-15 chins, max-stim
10 max-stim, alternating leg extensions, 3-5RM range

Day 5:
12-15 rack pulls, 3-5RM range, mid shin height
10-12 deficit deads, triples 70-85% 1RM range
10-12 bench singles 2-4RM range


Day 6 :
10-15 squat singles 3RM range // triples at 70-85% 1RM
12-15 BTN, push press 3-5RM range
10-15 SLDL, 3-5RM range
10-15 chins, max-stim
10 max-stim, alternating leg extensions, 3-5RM range
 
Cool. I assume you are consuming a large number of calories each day.

Do you have a lot of protein shakes or mainly solid food? Daily creatine? Are you cycling cals or just keeping them over maintenance the whole time? How long are you intending to run with your 6-day program?
 
Lol said:
Cool. I assume you are consuming a large number of calories each day.

Do you have a lot of protein shakes or mainly solid food? Daily creatine? Are you cycling cals or just keeping them over maintenance the whole time? How long are you intending to run with your 6-day program?
Click to expand...

One shake a day, about 30-40 before the session. The rest is all stuff you can find in a field/animal or could make at home.

Daily creatine, a little less than 5g.

More or less keeping calories steady.

Will continue this way for a while, at least until that squat becomes respectable. I think I will need to add reps before plates for a little while.
 
Nice one. Thanks, Alex.
IIRC, you are doing a high-bar, with more of an upright torso squat variant and going below parallel? That should beef up those quads of yours quite nicely and add a bit of balance to your posterior chain strength.

Are you taking any other supps eg. Vit C & fish oil in larger-than-standard amounts atm?
 
Something like that for squat form. What's the best way to strengthen the upright position of the torso? More squats?

I really should be taking more of the oils, something to add to the shopping list, vitamins are taken care of by diet.
 
I think that it's more about enabling it to be possible than any particular strengthening.
For me that has meant working on hip and ankle mobility. I have seemingly always had tight adductors, pectineus, & gracilis, but it may also be something to do with the shape of my hip joints/capsules.
It's a genetic thing; my brother is the same. That may or may not be a problem for you too. I've definitely been able to open up my hips a bit through stretching and squatting while forcibly driving my knees out, but it has been a slow process.
Same goes for my ankles. In order to improve my dorsiflexion, I've spent lots of time with a weighted bar on my knees in a squat position, pushing my knees forward. I'm not sure whether my soleus is tighter on my right side or if it's the joint itself, but my right-ankle mobility is a fair bit less than my left. It's been a slow process but there has been a little improvement.
I guess this is where flexibility training from a young age really pays off. Muscles are relatively easy to stretch but these old joints and tendons have had a lifetime of being in less-than optimal positions for a deep squat.
Oly shoes are a definite advantage for a more upright-torso squat because they compensate to some degree for poor/limited ankle mobility.
 
You must log in or register to reply here.
Back
Top