Feeling Undiminished, Blut Attempts Restoration

[blut wump]

Squat 20s - W3 D2a

After doing the 20-repper, I decided to call it a day. I can do MP and some pull or other tomorrow. The heat is baking down and I'm gassed.

I took a video of the effort. Apologies for having the camera pointing straight at my fat arse. It's my first time with the camera. It's also taken away any thoughts that I might be "high teens bodyfat". I need to cut.

I'm also concerned about my depth. I know that on a couple of the reps I'd felt that I might have come up a little soon. I'm concerned that I'm not going deep enough. Please comment.

Here's the file 125Kg x 20:
http://media.putfile.com/DSCF0319

Here's a direct link for those that need it:
http://uploadfile.putfile.com/videos/17912052555.mp4


All weight in Kilos, +.5Kg unless just the bar. Previous weeks in orange
Squats
20x10, 30x10, 60x5, 80x3, 90x3, 60x20
20x10, 30x10, 60x5, 85x3, 95x3, 70x20
20x10, 30x10, 60x5, 80x3, 100x3, 80x20
20x10, 30x10, 60x5, 85x3, 110x3, 90x20
20x10, 30x10, 60x5, 90x3, 120x3, 100x20
20x10, 30x10, 60x5, 80x3, 90x3, 110x3, 130x3, 107.5x20, 107.5x1
20x10, 30x10, 60x5, 90x3, 110x3, 150 - 10s walkout, 115x20
20x10, 30x10, 60x5, 90x3, 120x3, 180 - 10s walkout, 125x20

 

[Tweakle]

nice! Looked hard but like you have at least another 15kg in you if you want to keep it rolling with 20's

bodyfat isnt that bad, although those shorts were distracting from that angle you kinda remind me of JBL from wwe..

 

[djeclipse]

Nice vid, those seem so exhausting, I wonder what your heart rate is after those. I'd like to do that weight for a set of 5 one day, can't imagine 20.

And ya, those shorts are just wrong... lol

 

[blut wump]

Thanks. I'm still intending 135 next time but no guarantees I won't chicken out. When I did these today, I couldn't think about them. It was just a matter of accepting that they had to be done and getting stuck in. I wanted to bail around 15 or 16.

DJ, these aren't like a normal set. It's just a matter of hanging on and not bailing out. You breathe until you feel you have breath and energy for another rep.

Apologies again for the shorts.

 

[djeclipse]

Thanks. I'm still intending 135 next time but no guarantees I won't chicken out. When I did these today, I couldn't think about them. It was just a matter of accepting that they had to be done and getting stuck in. I wanted to bail around 15 or 16.

DJ, these aren't like a normal set. It's just a matter of hanging on and not bailing out. You breathe until you feel you have breath and energy for another rep.

Apologies again for the shorts.

They really seem like a mental/ will power work out as well as muscle. I get tired just watching that video.

 

[BiggT]

Nice set....that's how they're done.....The last workout is Fri, right? I think you'll hit your goal weight....and while the choice to cut is a personal one that a lot of things factor into, I think your bodyfat looks fine for your goals and see no reason to cut unless you want a vascular 'look' or something, but you look kind of like a prototypical defensive end in football, I wouldn't worry about BF at this point, plus next week when you get back into a strength training range, your poundages on squats will go through the roof, no need to ruin it by cutting.

 

[solarclimax]

Good effort on the squats, i think you can add another 10kg and still get through 20 reps.

 

[blut wump]

Thanks for the encouragement. I can't think beyond accepting that I have a shot at making it.

Thanks BiggT, I can live with that. Bruce Smith and Reggie White looked just fine and it would be silly to add hassle at this stage. Last workout in two days - Saturday.

I'm going to have to look up JBL. Does he win much?

I've been looking through the vid on slo-mo and pausing in places. Maybe a couple of the reps are a shade high but I think my depth is generally OK.

 

[anotherbutters]

There's something slightly sadistic about watching someone once they get to around rep 16 in a 20 rep set

I thought the shorts were acceptable at first, but damn. Just cut the last 5 seconds off the next vid will you?

As far as depth goes, that's tall grass you're squatting into. Do you feel any pressure on your knees? I guess they're ok if your knees are ok. Can you squat down significantly more with just the bar? I'm going to have to post up a vid of my squats to see my depth now.

Good luck for Saturday. It's going to be fun

 

[blut wump]

I can get a shade lower but it's around that point that things start pressing together, paunch mostly. To get lower, I either have to settle into the position or actually force myself lower. Maybe a more upright torso would help.

Sorry about the last few seconds, I'll have a towel handy next time.

 

[Jim Ouini]

Great squatting, 125kg x 20 is the real deal.

I think your depth was fine - I saw hams hitting calves in back of the knee aka 'over 40 ATF squats'

And don't listen to those other guys, I happen to like the shorts

 

[Madcow2]

I took a video of the effort. Apologies for having the camera pointing straight at my fat arse. It's my first time with the camera. It's also taken away any thoughts that I might be "high teens bodyfat". I need to cut.

I'm also concerned about my depth. I know that on a couple of the reps I'd felt that I might have come up a little soon. I'm concerned that I'm not going deep enough. Please comment.

Depth was cut on several. Meaning if they were singles you'd get them turned down. On average you are getting deep enough for solid squats though so nothing too bad. That said it's 20 reps in the baking hot sun toward the tail end of the training cycle, so you get some slack. No one perfectly coordinates 20 reps with hard weight that has you sucking air. Above all, do not change anything at this point as you still have 1 week to go. Just do them exactly the same way you have and don't think about exagerating depth based on this video (do your solid squats and deal with any depth later).

Just watching the squats though - it has me thinking that you might really get some good kick out of working hard on goodmornings for a time and also front squats. Fronts have a way of dealing with depth and technique issues. I always find that after people have been doing backsquats for a while, incorporating some fronts seems to really tighten their techinque and coordination. Within 2-3 weeks even with just 1 session a week they seem noticably tighter, more comfortable in the hole, and just a more oiled overall track in the lift (maybe less disconnect between leg drive and upper torso). I've even seen this with just some light warm up fronts placed before a normal backsquat session once or twice a week. Then again, mileage may vary but it's a thought.

I think the good mornings are just something that you'll likely respond well to from the video. This will strengthen the upper arm or lever. Thinking about the waist as a joint and the legs as the lower arm and torso as upper, you want to open the joint (i.e. stand fully erect) by simultaneously moving both the upper arm (torso) and lower arm (legs) in coordination. This is where I think the front squats (get the groove solid) and good mornings (strengthen the upper arm) will come into play. A helpful queue for me that I use is to concentrate on pulling back with my shoulders (almost as if I'm driving the bar backward and straightening my back) as I'm coming up. You'll find that the more harmoniously you get the two arms working together, the more powerful and technically proficient squat you will have.

I would try to get a feel during some warm ups and see if you get the hang of it (not next workout, just make the weight and be done with the cycle, don't change anything no matter how much you want to, just push weight next week). Different people think about it in different ways but that's how I think about it and if you can just get the feel of what I'm talking about, you can think about it any way you want (hell, some people probably think about driving the hips and get the same effect but the hips go naturally for me so I think about the upper shoulders/back and pulling hard as I drive out since I usually am left slightly out front on heavy attempts). But I will say, it works.

So I don't know what your plan over the long term but those are my thoughts. Probably no need to do everything at once or rush to implement but if I was to go about improving your squat specifically, that would be what I'd be leaning toward. Like I said though, mileage may vary but I think those are logical points to address your issues. I do remember you had a back issue a while back and work with a Chiro, hopefully you can still do goodmornings even if they aren't done super heavy or pushed very hard.

As far as cutting, the first thing you need to do is get rid of those shorts or at least be sensative enough to not jam your package dead center in the camera at the end of the video (after a grueling few minutes of butt crack no less). LOL I couldn't resist. Anyway, rather than cut, why don't you just hold your weight constant. You might get some recomp out of it and if you do some interval work that might help take off some fat. Doing a full cut as Biggt said is going to fubar your lifting with dropping weight. Just be conscious of your intake, throw in some modest interval work, and see where the cards fall. If you want to be 10% in a few months - okay, you have to cut but just leaning up a little bit won't require anything drastic. Heck even try just dropping some carbs at night. I don't think it will take a lot.

Anyway, that's my best info and suggestions for you.

 

[blut wump]

Many thanks for your analysis.

I've seen your posts in the past about the twin arms of a lever and used to try to imagine rotating back with the torso as though someone were pushing on my chest. These days, I have to think about pushing with the hips to get my hips to come through.

I'm fond of the front squat / GM combo but it's been a few months since I last worked them. I am comfortable with fronts. There's a good feeling of balance at the bottom and depth is easier to attain, probably due to the more-upright torso.

I'll mull on your words as I'm thinking about where to go next. I have been thinking about a program placing more emphasis on the posterior chain to reactivate my deadlift and fronts/GMs fit nicely in there. I also want to get my squat back to where it was prior to this layoff so maybe just adding in some fronts is a simple solution. I have to decide on a priority between the two.

Alternatively, I could run a 5x5 with the Weds workout being fronts and GMs. That would leave me energy to work the squats a little harder and deads go on the back burner yet again.

Sorry, I'm rambling. I clearly have squat issues and they must have higher priority than getting my deads running again.

Thanks.

 

[nelmsjer]

Holy cow, what is going on in here? My prayer worked!

blut wump, congrats on a great run, and I'm looking forward to the final post on this. As usual, I can't download the vid, but I'll be home soon (leaving for good 5 July). I'll catch up then.

 

[Madcow2]

Many thanks for your analysis.

I've seen your posts in the past about the twin arms of a lever and used to try to imagine rotating back with the torso as though someone were pushing on my chest. These days, I have to think about pushing with the hips to get my hips to come through.

I'm fond of the front squat / GM combo but it's been a few months since I last worked them. I am comfortable with fronts. There's a good feeling of balance at the bottom and depth is easier to attain, probably due to the more-upright torso.

I'll mull on your words as I'm thinking about where to go next. I have been thinking about a program placing more emphasis on the posterior chain to reactivate my deadlift and fronts/GMs fit nicely in there. I also want to get my squat back to where it was prior to this layoff so maybe just adding in some fronts is a simple solution. I have to decide on a priority between the two.

Alternatively, I could run a 5x5 with the Weds workout being fronts and GMs. That would leave me energy to work the squats a little harder and deads go on the back burner yet again.

Sorry, I'm rambling. I clearly have squat issues and they must have higher priority than getting my deads running again.

Thanks.

If you are worried about your dead there are some options. You could break into 4 days a week, or if 3 days you could incorporate some dynamic pulling for a time to make some room, possibly use GMs 1-2x per week. You know your tolerances better than I do but I'd lean towards keeping the squat foundation 3 days with fronts in the middle for a while, pressing being whatever you want, and then layer pulling and rows or whatever around that template (you could certainly drop the rows for a time and just pull). Also you can think of something in a longer plan and not force everything into a single cycle, think maybe 12 weeks give or take with 2-3 phases culminating in whatever your core objective is (i.e. peaking to allow you to pull some heavy deads in the single to triple range or whatever). I don't know if you are already in the midst of such a plan so I'm not necessarily saying you need to interupt it but those are some ideas and that sort of linking would probably provide a framework or layout to get you there.

 

[blut wump]

I'm a bit of a blank slate again after taking that month out. Priority is getting my squat travelling back to where it was headed into the 400s. I'd done 170Kg x 3 just before my body fell apart and I'd like to get it back, at least, to 160 before worrying about much else. It's just that my deadlift has been neglected on and off since the Korte last year.

I'm leaning towards concentrating on squats with a Weds fronts/GM/OHP and, maybe, pulling on a Friday with the heavier squats on a Monday with rows. That'd leave me with a nice Korte-like Friday to look forward to. If I take that to an intensity phase I might drop the pulls and then work them more on the next cycle.

There was something else that'd completely slipped my mind with my squats. The stable has a slight incline so I was facing gently downhill during that 20-repper.

 

[H_T_]

i could mail you some nice basketball shorts........Great SQ with just a touch of Benny Hill thrown in.......

 

[fortunatesun]

Just got finished comparing your vid with this one :http://media.putfile.com/TomPlatz-500lbSQfor23repsExhibition

Although he has one of those crappy level floors that make squating easier, it's easy to see where attire makes all the difference in the world. I also suspect he has the wind at his back. Aside from that, you could probably catch up to him in several years if you apply yourself.

I don't want to throw too many ideas into the fire, but do you suppose a low box would help as well? Anyway, great job. I enjoyed the video.

 

[blut wump]

Thanks for that video. Back in the day, Platz was my favourite. It's a shame the camera is pointing so high, except for the sadists among us, we want to see his legs in action rather than his face. I have to source some of those yellow shorts.

I'm sure I could have done more reps with Kaz as a spotter.

 

[Jim Ouini]

I love that vid, I've watched it many times. I hear Platz is a great guy, too.

 

[blut wump]

Squat 20s - W3 D3

Another squats-only workout. I was increasingly anxious as this workout wore on that the 20-repper would be impossible. It's infeasably hot here despite hitting the weights mid-morning. The 210Kg walkout felt heavy and I had no temptation to squat it, in case you might be wondering.

When I came to the 20-repper, I loaded 135 and then chickened out, dropping it down to 132.5 + collars (292 lbs). Suddenly, the weight seemed reasonable. The mind is a strange thing.

I took it steady from the start and, just as I started to think that I could do this all day, I realised that I was running out of time. My lower back was starting to tell me it wasn't happy bearing this weight for so long. I made it to the end, racked the weight and then just lay on the floor panting.

It's been an interesting three weeks. I still can't get over the strange feeling that hits during these to quit the set. It's in no way akin to a pump that makes you want to stop. There's just a voice in your head telling you that you don't need this crap; that you can call a halt to it by shrugging your shoulders or walking forwards and racking the bar. It tells you that nobody is going to blame you for stopping and it's a stupid thing to be doing. All you can do is ignore it or take it into yourself and smother it. If you try to ignore it, it keeps harping right to the end. It's very much a case of "Get thee behind me, Satan". It's different but similar to the feeling you get when doing static holds for time or farmers' walk type exercises for distance.

Next week. I'll drop the squats down to triples. I'm not sure what to do with presses and pulls. It's time to bring deadlifts back, though.

Thanks, again, to BiggT for the suggestion. I didn't think at the start that I could have taken it this far.


All weight in Kilos, +.5Kg unless just the bar. Previous weeks in orange
Squats
20x10, 30x10, 60x5, 80x3, 90x3, 60x20
20x10, 30x10, 60x5, 85x3, 95x3, 70x20
20x10, 30x10, 60x5, 80x3, 100x3, 80x20
20x10, 30x10, 60x5, 85x3, 110x3, 90x20
20x10, 30x10, 60x5, 90x3, 120x3, 100x20
20x10, 30x10, 60x5, 80x3, 90x3, 110x3, 130x3, 107.5x20, 107.5x1
20x10, 30x10, 60x5, 90x3, 110x3, 150 - 10s walkout, 115x20
20x10, 30x10, 60x5, 90x3, 120x3, 180 - 10s walkout, 125x20
20x10, 30x10, 60x5, 80x3, 110x2, 130x2, 210 - 10s walkout 132.5x20

 

[solarclimax]

133kg x 20 way to go, next time squat that 210

 

[BiggT]

Great work BW, if you go the route of 5's or 3's next week, be aggressive with them, you'll be primed and ready, and I really feel you will blow away that 375x3 PR about 3 weeks from now.

You just did 9 20-rep squat workouts in 3 weeks, thats a great accomplishment.

 

[Protobuilder]

Awesome progression, BW. People say 20-reppers are a way to learn the true meaning of hard work. It sounds like a grueling journey. Your description of the mental battle is instructive. I'm interested to see what the long-term benefits of the last 3 weeks turn out to be.

How much progress have you made on the 20-reppers? IOW, what was your starting 20RM?

 

[blut wump]

Thanks, BiggT, much appreciated. I was thinking the same while mulling on the numbers in bed last night. Do squats twice per week and add 5Kg or 7.5Kg per session. That should put me back into old PR range in three to four weeks.

Proto, I have absolutely no idea. I mean, who in their right mind does a set of 20 reps? There's also the aspect that a set of 20 breathing squats isn't really a set of 20 reps, as such. I had a brief thought today that you might be able to hack out a set of these at your 2RM or 3RM until my lower back told me to hurry up. I think on the 6-week runs it's commonly suggested to work down to your 5RM.

 

[Cynical Simian]

Really good stuff. This has been a lot of fun to follow (easy to throw the word "fun" around when I'm not the one doing 20-reppers ).

 

[anotherbutters]

Congrats on finishing. 125x20 looked pretty tough the other day, so 132.5 today must have really tested your mettle. You'll be thinking 'is that it?' for the next few workouts.

 

[blut wump]

Cheers.

It didn't really feel harder doing the reps than last time. I was doing singles by choice from about rep 3, intending to coast through the 20 reps. Getting a 'hurry up' from my back was a bit of a shock. My wife, who was in one of the other stables, said I got a bit noisy.

I told her before I started that if she heard a big crash she should just call an ambulance and then come to check how I was. While I was on the floor afterwards, she shouted out to ask whether I was OK so I guess I was panting quite noisily too with the odd noisy gasp thrown in. She said she was wondering what the neighbours must think.

This is the first time when I've finished and not really remembered the set. The whole thing was a bit of a blur.

 

[H_T_]

Cheers.

It didn't really feel harder doing the reps than last time. I was doing singles by choice from about rep 3, intending to coast through the 20 reps. Getting a 'hurry up' from my back was a bit of a shock. My wife, who was in one of the other stables, said I got a bit noisy.

I told her before I started that if she heard a big crash she should just call an ambulance and then come to check how I was. While I was on the floor afterwards, she shouted out to ask whether I was OK so I guess I was panting quite noisily too with the odd noisy gasp thrown in. She said she was wondering what the neighbours must think.

This is the first time when I've finished and not really remembered the set. The whole thing was a bit of a blur.

i did a set of 20 yesterday for the first time in years. leg day was over with that set and i had to kill an hour with GM's and pull throughs.

 

[blut wump]

i did a set of 20 yesterday for the first time in years. leg day was over with that set and i had to kill an hour with GM's and pull throughs.

I can relate to that. Good choice of assistance exercises.

 

[H_T_]

I can relate to that. Good choice of assistance exercises.

in my gym, there are maybe 4 or 5 guys who are regular squatters. i never have to worry about someone wanting to work in, or not having a rack. it's a shame. it's even worse when guys who have been lifting for years ask you what you are doing. my words to any kid who asks what to do to get big is "put some weight on your back".

 

[blut wump]

Deload

A nice, simple workout. I think today is the hottest one so far and I missed the morning slot. After just this, I'm in need of another shower.

Sad to say, I don't miss the 20-repper. The three top sets got progressively easier and I was happy with my depth. I guess I should have videoed it but it didn't occur to me until I'd finished. Nothing much to see, anyway.

I went for OHP as a press. Everything upto 70Kg was strict MP. When I went for 80Kg I reckoned it wasn't going up without some leg drive so I switched to a push-press and did three singles. It's been a long time since I've done these. The first was fairly hard. I didn't drive enough and my grip was too wide. The second and third were fairly easy with the last one being easiest. I think I'll do OHP twice per week. One with MP and one with PP.

I'll probably go out tomorrow and do some light fronts and some light GMs and then do some pulls with the next squats on Friday.


All weight in Kilos, +.5Kg unless just the bar. Previous weeks in orange
Squats
20x10, 30x10, 60x5, 90x3, 120x3, 135x3x3
OHP
20x10, 40x5, 60x3, 70x3, 80 x three singles push-press

 

[blut wump]

Deload

This was just a simple, fairly speedy workout to get some fronts and GM practice in. I've not done GMs since before Christmas and I decided to give the clean grip rather than the crossover grip a whirl on front squats.

I've never tried to use the clean grip before other than for the occasional very light set to see whether I liked it, usually deciding that the cross-over grip is easier and more comfortable.

I found the 80Kg to be quite heavy until I realised that it was heavy on my wrists and not on my legs. Raising my elbows higher moved the strain onto my shoulders. Of course, that was no strain at all. I'm going to try to stick with this grip.

Nothing much to say about GMs. My lower back was kind of achey / pumped.


All weight in Kilos, +.5Kg unless just the bar. Previous weeks in orange
Front Squats
20x10, 30x10, 60x5, 80x3 for 5 sets
GM
20x10, 40x5, 60x3, 90x3 for 5 sets

 

[djeclipse]

I knwo it's a little latebut congrats on your 135.5 x 20!

 

[blut wump]

I knwo it's a little latebut congrats on your 135.5 x 20!

Thanks DJ. I actually only went to 133Kg (132.5 + 0.5Kg collars) which I kind of regretted once the set was under way. I chickened out of 135.5

 

[djeclipse]

Thanks DJ. I actually only went to 133Kg (132.5 + 0.5Kg collars) which I kind of regretted once the set was under way. I chickened out of 135.5

I must have mis read that. 133kg x 20 is still very impressive.

 

[Protobuilder]

So, what's on the horizon? Any way to track long-term gains/progress w/ your 20-reppers? Translating into greater 1RM strength? Leg girth? Probably endurance and work capacity, for sure.

 

[blut wump]

I never measured leg girth but I have no doubt that it has increased over the duration of the 20-reppers. I think my thighs both feel and look larger.

Mainly, I feel like a trainee again. After the layoff, I was looking ahead to a fairly dreary month of restoring back to reasonable weights and getting that feeling back of being able to push myself. The 20-reppers have brought me to that point in a novel and interesting fashion.

From here I'll try to ride the momentum to see how far back to my old maxes I can go. If I can surpass them then that'll be great. I'm in new, unexplored territory with the 20-repper scenario.

 

[Jim Ouini]

I'm sure the shorts in your vid were loose and baggy before, and then you started 5 x 5 and they turned into Daisy Dukes

Just to chime in, congrats on the 133 x 20. Great stuff.

 

[anotherbutters]

I found that raising my elbows even higher than I thought necessary made my front squat rack even more solid without much extra discomfort.

 

[the-short-one]

I'm so terminally American that I had to find a converter for kilos - lbs.

So now that I've caught up with your squat weight:

20x10, 30x10, 60x5, 80x3, 110x2, 130x2, 210 - 10s walkout 132.5x20

Did you squat 210 10 reps? (Thank you in advance for being patient with the American female. )

 

[blut wump]

Hi, short-one. No, I didn't squat the 210Kg.

Over the first six sessions, I'd done a triple with around 20% more weight than the 20-repper, mostly to make the 20-repper feel light and take away doubts that I could the reps.

On the final three workouts, I was starting to doubt that I'd get the 20-repper so was trying to conserve my energies and switched over to doing just a walkout with heavier weight. I'd hold it for a slow 10-count and then rack it. That's what the 10s is, 10 seconds. That 210 felt heavy by the time I unloaded it.

Last training cycle, I got as far as 170Kg x 3 (375 lbs) beltless before being struck down by a battery of physical blights. If I can get back there on this run, I'll be happy with it.

 

[H_T_]

i swear that SQ workout helped my BP last night. my glutes, hams & lower back were contracting hard as all hell and my arch was great and i managed 370x3. been a while since i hit that.

 

[UrlMighty]

Hi, BW, I just saw your post here at fitness ab. That's a nice piece of text for a new board.

 

[blut wump]

Hi, BW, I just saw your post here at fitness ab. That's a nice piece of text for a new board.

Thanks Url. It's good of you to comment. Cheers.

 

[blut wump]

Deload 3

My legs were still aching today so I was expecting a workout in which I'd be generally struggling. It went better than expected.

I had intended just three triples at 140 today but the first set felt quite a bit easier than expected. I bumped by 2.5Kg and then did the same again for a third set. None of the sets was any particular struggle and I had the luxury of being able to ensure I got good depth before coming up. Not a pause by any means, just simple, no-hassle sets.

My first deads in quite a while so I stayed conservative. My lower back was aching a lot again. If someone had told me that they'd been slipping me dbol I'd have probably believed them. Disuse, I guess.

I'm not really sure what I'm doing with OHP. These felt about right, though. I'm still deloading this week so I wanted to keep the workload down.

I was really pleased with the squats. Today's the first day that I've believed that I really can get back to where I got to during the last 5x5 run in a decent time-frame. Since that had been on gear, I was wondering whether it really was gone and lost. I know that 145 is still a long way from 170 but today felt good.

On another note, I have to confess that I've been neglecting abs. The front squats on Wednesday have left me with an aching abdomen. I'd better start doing something about that.


All weight in Kilos, +.5Kg unless just the bar.
Squats
20x10, 30x10, 60x5, 90x3, 120x3, 140x3, 142.5x3, 145x3, 60x10
Deads
20x10, 60x8, 100x5, 120x3, 140x3
MP
20x10, 40x6, 60x5, 67.5x3, 72.5x3

 

[blut wump]

I did the 'sled'-dragging around the sand-school again today. I only managed around 15-20 minutes and my lower back was seriously whinging at me again. I managed 40 minutes easily while I was doing the 20-reppers. Dire back pumps.

The only things I've been taking extra of lately are CEE and a fair bit more EFAs - evening primrose oil, cod liver oil, salmon oil, flax oil - and a couple of grams of vitamin C daily.

 

[blut wump]

Intensity - Week 1 Day 1

The squats were quite hard and I was a bit wobbly coming up. Maybe I really need to see about squatting on one of those new-fangled level surfaces. I don't recall ever being in doubt about whether I'd be able to come back up but was unsure about how I'd actually do it.

Push press is way easier than MP at a given weight. As I mentioned before, I've never really worked these. The set at 80 was fairly easy. The set at 90 was moderately hard. I wasn't getting enough leg drive.

BB row was fine. Easier than I expected.

The squats are still ticking along nicely. I bumped by 15Kg since last week's workout. I'll see how Friday goes.


All weights in Kilos, +.5Kg unless just the bar
Squats
20x10, 30x10, 60x5, 90x3, 120x3, 135x3x3
20x10, 30x10, 60x5, 90x3, 120x3, 140x3, 142.5x3, 145x3, 60x10
20x10, 30x10, 60x5, 90x3, 120x3, 140x2, 150x3x3, 100x8
Push Press
20x10, 40x5, 60x3, 70x3, 80 x 1 for 3
20x10, 40x8, 60x3, 80x3, 90x3
Pendlay Rows
20x10, 60x5, 90x3, 100x3x3


Edit:
Added last Friday's to last Tuesday's squats in orange

 

[anotherbutters]

I thought you did 145x3 on Friday, not 135x3x3?

 

[blut wump]

I did 140x3, 142.5x3 and 145x3 on Friday. Last Tuesday I did 135x3x3.

I guess I should be putting all the squat sessions in orange to show the progression. I'll edit my last one.

 

[blut wump]

Intensity - Week 1 Day 2

I'm still viewing this mid-week workout as an assistance day. I'm not sure whether I'm being sensible or lazy but the squats are the prime goal at the moment. I don't want to be eating into whatever might keep them moving. Legs were still feeling fatigued from Monday and the previous weeks.

I'm sticking with the clean grip on front squats rather than the crossover grip. They felt much more comfortable today than last week but still unpleasant on the wrists.

GMs felt much more comfortable this week and my back didn't get all whiney on me today. No aches/pumps and I'm glad they've gone whatever was the cause.

I like typing up the Weds workout. It's about now that I start to feel anxious about the Friday squats.


All weight in Kilos, +.5Kg unless just the bar. Previous weeks in orange
Front Squats
20x10, 30x10, 60x5, 80x3 for 5 sets
20x10, 30x10, 60x5, 80x3, 90x3, 100x3x3
GM
20x10, 40x5, 60x3, 90x3 for 5 sets
60x8, 80x6, 100x3, 105x3, 110x3x3

 

[blut wump]

Intensity - Week 1 Day 3

The squats are still moving nicely. The last rep at 150Kg was very wobbly and I thought briefly about dumping the bar as I was toppling backwards. I somehow held onto the bar and my balance. The set at 160 was hard but never in doubt. Some deep breaths between reps 2 and 3.

You've no idea how chuffed I am to get this far. I had a heavier squat workout today than in my deload week near the end of the last program. http://www.elitefitness.com/forum/showthread.php?t=460736&page=12&pp=20. Last Monday's squatting was about the same as my week 10. Just a little further to go now.

Deads were going fine until I got a twinge in my right lat again. Same flaw on the descent as took me out last October. I had intended to go onto 160Kg but aborted after finishing the set at 150.

Last rep of MP was hard. I was starting to feel a little tired by then though.


All weights in Kilos, +.5Kg unless just the bar
Squats
20x10, 30x10, 60x5, 90x3, 120x3, 135x3x3
20x10, 30x10, 60x5, 90x3, 120x3, 140x3, 142.5x3, 145x3, 60x10
20x10, 30x10, 60x5, 90x3, 120x3, 140x2, 150x3x3, 100x8
20x10, 30x10, 60x5, 90x3, 120x3, 135x3, 150x3, 160x3, 100x10
Deads
20x10, 60x8, 100x5, 120x3, 140x3
20x10, 60x5, 100x5, 130x3, 150x3
MP
20x10, 40x6, 60x5, 67.5x3, 72.5x3
20x10, 40x5, 60x3, 70x3, 75x3

 

[blut wump]

Intensity - Week 2 Day 1

Well, my first cruddy workout in a while. I had intended to do the workout yesterday (Monday) but the heat was excessive. By the time the temerature had fallen I was tired and hungry so it didn't happen. I let it slide too late this morning too but went for it anyway.

When I reached 150Kg I wasn't sure whether I'd be coming back up so the intended double became a single and I decided to do some singles instead of the intended 3x3 at 160. I'm sure I could have done another at 160Kg but did just the single. I went down at 165Kg and wasn't coming back up. My nice rubber matting now has some unsightly marks.

I've hurt my arm and the bar rolled down my back hitting some vertebrae but that feels fine already. The arm discomfort is the same as I was suffering during the 5x5 so I just need to rest it and it'll be fine. I'm putting this down to the heat and messing up my nutrition during the morning.

I didn't do any more. I went back twenty minutes later to strip the bar which was still on the floor.


All weights in Kilos, +.5Kg unless just the bar
Squats
20x10, 30x10, 60x5, 90x3, 120x3, 135x3x3
20x10, 30x10, 60x5, 90x3, 120x3, 140x3, 142.5x3, 145x3, 60x10
20x10, 30x10, 60x5, 90x3, 120x3, 140x2, 150x3x3, 100x8
20x10, 30x10, 60x5, 90x3, 120x3, 135x3, 150x3, 160x3, 100x10
20x10, 30x10, 60x5, 90x3, 120x3, 135x2, 150x1, 160x1, 165x0

 

[silver_shadow]

When I reached 150Kg I wasn't sure whether I'd be coming back up so the intended double became a single and I decided to do some singles instead of the intended 3x3 at 160. I'm sure I could have done another at 160Kg but did just the single. I went down at 165Kg and wasn't coming back up. My nice rubber matting now has some unsightly marks.

I've hurt my arm and the bar rolled down my back hitting some vertebrae but that feels fine already. The arm discomfort is the same as I was suffering during the 5x5 so I just need to rest it and it'll be fine. I'm putting this down to the heat and messing up my nutrition during the morning.

I didn't do any more. I went back twenty minutes later to strip the bar which was still on the floor.

time to consider buying a power rack maybe?

 

[blut wump]

It had crossed my mind.

 

[BiggT]

If you had been using Amplify02! a bad workout would never have happened, lol.

Seriously, heat and lack of nutrition will do it, I wouldn't worry too much about it.

 

[blut wump]

I'd put it down to the same. I'll do my fronts/GMs tomorrow and get back on track on Friday. The heat wave is supposed to break Thursday-ish.

 

[the-short-one]

I didn't do any more. I went back twenty minutes later to strip the bar which was still on the floor.

good. we don't want any more injuries.

If you're going to continue at home, a power rack would be a good investment.

 

[blut wump]

Thanks, SO, I think I'd be wise to drive to the gym for the next week or so.

 

[H_T_]

i switch to 6-7am workouts when the heat is bad. but i've kept up with my 20 reppers.

 

[Jim Ouini]

I dumped the bar on my 6th rep at 140kg last Friday - same type of circumstance: tired (from travel), hot, not much to eat. Lots of good excuses

First time I've had to dump it without a power rack. I lowered myself then dumped it while kind of launching myself forward so it wouldn't land on me.

 

[blut wump]

I've done the same in a power rack. Just a shrug of the shoulders and launch forwards. I guess the fact that the bar caught my back on the way down is another sign that I was too slow to be lifting heavy.

HT you must be a few weeks into those 20-repper by now. Do you feel progress?

 

[blut wump]

Intensity - Week 2 Day 2

Another light fronts and GMs workout. I had to rescue a little chick before I could start. It was struggling on the floor by the stable entrance. I managed to find the nest and pop it back.

I'm starting to settle into using the clean grip. I think I have my handwidth pretty much down now but I'm still fiddling with how much of my fingers to use. Get it wrong and the wrist complains bitterly.

My knees were caving in on the reps of set 4. I didn't notice it on the earlier sets and it didn't happen on set 5. After doing the fronts, I had to nip to the toilet and looked in the mirror. I had a big red mark across my neck and the knurling had left an impression. I might need a front pussy pad.

GMs were fine. I just fancied a bit more weight for the last set.


All weight in Kilos, +.5Kg unless just the bar. Previous weeks in orange
Front Squats
20x10, 30x10, 60x5, 80x3 for 5 sets
20x10, 30x10, 60x5, 80x3, 90x3, 100x3x3
20x10, 30x10, 60x5, 80x3, 100x3 for 5 sets
GM
20x10, 40x5, 60x3, 90x3 for 5 sets
60x8, 80x6, 100x3, 105x3, 110x3x3
60x8, 80x5, 100x3, 110x3x3, 120x3

 

[solarclimax]

Good front squating, and those GM's are heavey stuff 2.

If your looking for good deals on pussy pads check out this site they have an offer on.
http://www.drugstore.com/products/p...2=27907&trxp3=1&trxp4=0&btrx=BUY-PLST-0-BRAND

 

[blut wump]

LOL. Just what I was looking for.

 

[Tweakle]

next time can you get a photo of the chick please, I like fluffy lil' things

if you want to spring for a cambered squat bar it makes GMs a lot less annoying, and a full yoke would be stop any rolling around malarky

how wide is your grip? looking @ the coach hatch vids the kid is using almost a bench width when he front squats.. no way could my wrists deal with that

 

[Maks]

next time can you get a photo of the chick please, I like fluffy lil' things

I dunno ... BT certainly had a no-nonsense combat training for his chicken in the last months, after that fox business. I have the feeling that by now they lay steel eggs, throw foxes over the roof for fun and smoke cigars. Maybe not that fluffy and little.

 

[blut wump]

The chick was just a wild bird nesting in the rafters. Here's a picture of it with its siblings.

The chickens have no fear of foxes now but the last incursion was some damned ninja rodent that tunneled through the roof. I've had to equip the chicks with assualt rifles since then.

 

[blut wump]

Intensity - Week 2 Day 3

I was quite leery of the squats after Monday's collapse but they went well again. The set at 153Kg felt solid. The set at 163 was fairly hard but I definitely had more in me.

The PP felt harder than I expected and then the set at 85Kg just wasn't happeneng. I wasn't getting the leg drive and was pressing them out. I racked the bar and tried for the third rep but it wasn't going up. I had planned my final set at 95. So much for optimism. Anyway, I took 5Kg off the bar and did 3x3 at that weight. Each set was the same: first rep went well and then the next two had ever less leg drive and more pressing. I'm missing something here and I don't yet know how to find it.


All weights in Kilos, +.5Kg unless just the bar
Squats
20x10, 30x10, 60x5, 90x3, 120x3, 135x3x3
20x10, 30x10, 60x5, 90x3, 120x3, 140x3, 142.5x3, 145x3, 60x10
20x10, 30x10, 60x5, 90x3, 120x3, 140x2, 150x3x3, 100x8
20x10, 30x10, 60x5, 90x3, 120x3, 135x3, 150x3, 160x3, 100x10
20x10, 30x10, 60x5, 90x3, 120x3, 135x2, 150x1, 160x1, 165x0
20x10, 30x10, 60x6, 90x3, 120x3, 140x3, 152.5x3, 162.5x3
Push Press
20x10, 40x8, 60x3, 80x3, 90x3
20x10, 40x6, 60x3, 75x3, 85x2, 80x3x3

 

[blut wump]

My grip on the front squats is just a bit outside my shoulders. The bar I have has central knurling then a gap and then more knurling with just one set of rings. I place my thumbs such that they are just touching into the smooth gap.

 

[BiggT]

BW, I really think that bad squat workout last week was just a fluke.....You should be able to keep pushing right through to some big PRs in the triples in my opinion.

As for the push presses...tired legs can effect them, but if you think the leg drive issues aren't related to that, it could be the rack. If they aren't racked firmly like a front squat and you don't maintain the rack while you're dipping, the tendency is to push with the arms too soon (before you milked the leg drive for all it's worth) and it zaps power and becomes more of a cheating military press than an explosive lift.

Maybe try a few sets of PP from behind the neck, as the bar will be across your back and you don't need to worry about the rack. This, plus the fact that we're all naturally weaker the first several inches from behind the neck (causing you to have no choice but to use a lot of explosive leg drive) should hammer home how much force you need to use.....then it is just a question of maintaining a good, solid rack in front to get the most out of the legs.

 

[Jim Ouini]

As for the push presses...tired legs can effect them, but if you think the leg drive issues aren't related to that, it could be the rack. If they aren't racked firmly like a front squat and you don't maintain the rack while you're dipping, the tendency is to push with the arms too soon (before you milked the leg drive for all it's worth) and it zaps power and becomes more of a cheating military press than an explosive lift.

I think I do that. I'll have to try it with a better rack next time. Good advice as always gt.

 

[BiggT]

Jim, I added a little at the end too.....push presses from behind the head would help you see just how much force you need to use, and the bar across the back allows you to not have to worry about the rack.

 

[Jim Ouini]

Good idea. I've never (ever) done behind the neck presses. Is the bar on your traps like you're going to back squat? Also how wide is the grip, like you're going to OH squat?

 

[BiggT]

Good idea. I've never (ever) done behind the neck presses. Is the bar on your traps like you're going to back squat? Also how wide is the grip, like you're going to OH squat?

Yes, on the traps, and make sure to lower it to the meaty part of the traps and keep it away from the base of the neck and the cervical vertebrae, lol....and bend at the knees to absorb the impact of course.

Grip just like you press from the front.....the snatch grip is great for jerks and allows you to handle more weight as the bar is traveling less, but for pressing out a weight it is a little wide for my liking and may lead to some shoulder discomfort, along with being a weaker position for pressing (it deactivates the triceps and a lot of force is expended out instead of driving the bar up) .

 

[Jim Ouini]

BTW now that you got me thinking about it, I obviously didn't read the chapter on the press very well in SS, but I always wondered why Rippetoe wanted elbows up just like a front squat, to have a solid rack.

I tried it a couple times and tried to arm press it. Needless to say I couldn't lift shit and on top of that it hurt

 

[BiggT]

Yeah, a lot of people bitch about learning the standing press with a proper rack and the elbows high, but it is necessary so that the transition to push pressing, and then jerking, is a seamless one.

 

[super_rice]

So I'm joining in a little late on this clean rack discussion, but do you guys have trouble keepng the bar seated in the right groove? I mean, does it take a lot of arms and elbows high to keep the bar in place?

In my experience, once you front squat enough, your rack (ahem, collars) becomes stable enough so that pretty much all the weight is resting there and your hands are just there for some balance. I can front squat with my elbows pointing down now, for example, provided the torso is inclined properly. I think it's just a matter of getting used to it and learning to use the rack efficiently.

Biggt, you press or push press with your elbows high, or do you drop them in as your press? If you drop them, then do you loose your rack? I'm interested to know because I really don't have a better explanation for why I used to loose my rack everytime my elbows come down and now I can pretty much hold the bar with my collars.

Jim O, I doubly warn you about the comments Biggt made regarding watching your cervical vertabrae doing behind the neck presses. It is imperative not to drop your head/upper body or become soft when doing this because the weight will come down and crush you forward if you do. Stay tight and upright when catching it and practice using your legs with light weight.

 

[Jim Ouini]

Jim O, I doubly warn you about the comments Biggt made regarding watching your cervical vertabrae doing behind the neck presses. It is imperative not to drop your head/upper body or become soft when doing this because the weight will come down and crush you forward if you do. Stay tight and upright when catching it and practice using your legs with light weight.

Thanks man. I'll probably just mess around with very light weights on the BTN stuff. I'm going to be more serious about the front presss and working with the rack, though.

 

[BiggT]

SR, I can actually keep the bar racked in place if I let go with my arms and just extend them in front of me, I just have gotten so used to racking the weight in front of me over the years.

I used to drop the elbows as I got ready to press when I was dipped down, but then I saw videos of Shane Hamman jerking and I saw he kept them high, so I was messing around and tried it and I got a lot of power out of it. I always keep the high when push pressing and jerking....when I strict press, I walk it out with the elbows high, then lower them to press, the the reps are touch and go with no re-setting. PP and Jerk, I reset in my rack for each rep.

But, to answer your question, I can keep the bar racked with the elbows down, and even when I let go of the bar entirely, but ideally they shouldn't be down, you get much more power from leg drive, and your front squats are more powerful and stable the higher the elbows are.

 

[blut wump]

I like the idea of the behind the neck PP. It sounds like an isolation exercise to take my arms out of the movement but it'll force me to learn how to apply the leg drive with moderate weights.

On my front squats, despite being a rookie with the clean grip, I feel comfortable with it except for the strain on my wrists. I'm assuming that'll go with improved flexibility. I'm not pushing stressful weights with the movement yet, though. I've been over 50 lbs heavier with a cross-grip.

On a PP with a wider grip, I can't seem to apply the leg-drive well at all. I get much more from my legs with a more narrow grip. For a strict press, I like to have my hands out on the rings.

 

[blut wump]

Intensity - Week 3 Day 1

Another searing hot day here. I started my workout around 7:30pm. It was still hot but that was about my limit of waiting.

Squats felt a lot stronger today than last week. The set at 160 was rock solid. I'd used a wider stance than usual and it felt good. Not a lot wider just a bit of a shuffle outwards with the feet. I had intended 160x3x3 but was feeling knackered with the heat so decided I wasn't keen on all that volume.

Instead I added another 10Kg to go to 170.5. With the collars, I realised that I only needed a single for a PR. The first rep was solid, the second touch and push, the third felt a bit high but I'd swear there was some grazing of hammy and calf. I don't think I'd have managed the last rep without the GM work to straighten up my torso. As it was, I slowed slightly but had no doubts that it was going up. 170.5Kg x 3 PR.

I guess that answers Nelm's question about whether one can expect to keep gains from a cycle.

I went for MP today. The last rep was a real grind and scream.

After that I was hot and sticky and hungry so stopped. I'm neglecting a lot of my lifting to keep fresh for the squats and wussing out with the heat. I'm going to try to get some BB rows in tomorrow and, maybe, some BTN pressing.

Thanks, again, BiggT.

All weights in Kilos, +.5Kg unless just the bar
Squats
20x10, 30x10, 60x5, 90x3, 120x3, 135x3x3
20x10, 30x10, 60x5, 90x3, 120x3, 140x3, 142.5x3, 145x3, 60x10
20x10, 30x10, 60x5, 90x3, 120x3, 140x2, 150x3x3, 100x8
20x10, 30x10, 60x5, 90x3, 120x3, 135x3, 150x3, 160x3, 100x10
20x10, 30x10, 60x5, 90x3, 120x3, 135x2, 150x1, 160x1, 165x0
20x10, 30x10, 60x6, 90x3, 120x3, 140x3, 152.5x3, 162.5x3
20x10, 30x10, 60x5, 100x3, 125x3, 145x3, 160x3, 170x3
MP
20x10, 40x6, 60x3, 72.5x3, 77x5x3

 

[Jim Ouini]

Congrats on the squat PR. Made it all the way back and then some.

Will you be trying for 4 plates this go around?

 

[blut wump]

I don't have 8 plates to do it with so it'll have to be a nominal 4 plates made up in change.

There's no good reason to stop. I'm planning to try again with 175 at the end of the week.

 

[blut wump]

Intensity - Week 3 Day 2

The front squats felt a bit heavier than I was expecting. Maybe I'm still getting used to the grip. Solid enough but they just felt harder than expected.

GMs were fine. I could have gone heavier on the final sets but am wary of taking too much away from Friday's squats.

I finally got some sort of pull back into a workout. I flew through the rows fairly briskly but I'm sure I'm a fair bit weaker in them than I was towards the end of the last 5x5.

Overall, I was happy with this workout. The front squat and GM combo always makes my back feel healthy.


All weight in Kilos, +.5Kg unless just the bar. Previous weeks in orange
Front Squats
20x10, 30x10, 60x5, 80x3 for 5 sets
20x10, 30x10, 60x5, 80x3, 90x3, 100x3x3
20x10, 30x10, 60x5, 80x3, 100x3 for 5 sets
20x10, 30x10, 60x5, 90x3, 115x3 for 5 sets
GM
20x10, 40x5, 60x3, 90x3 for 5 sets
60x8, 80x6, 100x3, 105x3, 110x3x3
60x8, 80x5, 100x3, 110x3x3, 120x3
60x8, 90x5, 110x3, 115x3, 120x3x3
BB Row
60x6, 80x3, 90x3, 100x3x3

 

[blut wump]

Ad-Hoc Workout

I didn't feel up to squatting today so just decided to play with some OH squats. I've not done them at all since before Christmas and then only for fun at the end of the odd workout. The broom handle was rock solid so I moved on to the bar. When I reached 40Kg, which is a PR, I was tending to lose the bar due to its drifting forwards. It stayed in place nicely for the fifth set so I decided that was enough.

The BTN presses were uncomfortable coming back down. I scraped the back of my neck on one; hit a bone on another etc. By the end of the set at 60Kg, my arms had that unpleasant ache running through them so I stopped.

Interesting and kind of fun. The OH squat went better than expected.

Weights in Kilos. +0x5Kg unless just the bar (or broom).
Squats
20x10, 30x10, 60x5
OH Squats
BroomHandle x 10, 20x5, 20x5, 30x5, 40x1,5,3,2,5
BTN Press
40x5. 50x5, 60x3

 

[blut wump]

On another note, I finally ordered a power rack and bench.
Power Rack: http://www.fitness-superstore.co.uk/__12_product_info3_asp1_5_prdID4_59497.html
Bench: http://www.fitness-superstore.co.uk/__12_product_info3_asp1_5_prdID4_33257.html

It's about time I got the rack. I seem to have taken to home workouts, heat-wave willing, and can't say that I miss the gym. This should allow me to start benching again.

Once my bench is back up to speed, I'm probably going to start another aas cycle so I need to think about what program to run with it. I'm intending Test(12 weeks) + Deca(9 weeks). Pretty much the same Test as last time at 250 mg every 4 days of enan. Deca at 100 mg every four days, mostly to see what difference it makes to the joints. I'm thinking of adding an oral to start but might not.

 

[anotherbutters]

I'm envious of that rack. I can't get one until I move house next. I'm sure you'll tell us what you think of it

So you've been bitten by the lure of the dark side again, eh? Will that be in another couple of months after a training cycle to get your bench back up again?

EDIT: I just looked on ebay for powertec equipment and found this. Wow. I think it could do with direction signs on it, so you know which way to walk around to get to your next exercise.

 

[Jim Ouini]

That thing is garish. I can't imagine the assembly required to get that thing going.

 

[the-short-one]

On another note, I finally ordered a power rack and bench.
Power Rack: http://www.fitness-superstore.co.uk/__12_product_info3_asp1_5_prdID4_59497.html
Bench: http://www.fitness-superstore.co.uk/__12_product_info3_asp1_5_prdID4_33257.html

It's about time I got the rack. I seem to have taken to home workouts, heat-wave willing, and can't say that I miss the gym. This should allow me to start benching again.

Once my bench is back up to speed, I'm probably going to start another aas cycle so I need to think about what program to run with it. I'm intending Test(12 weeks) + Deca(9 weeks). Pretty much the same Test as last time at 250 mg every 4 days of enan. Deca at 100 mg every four days, mostly to see what difference it makes to the joints. I'm thinking of adding an oral to start but might not.

Have you used Deca before for joint pain? I've read that it lubricates your joints, thereby eleviating the pain - but doesn't heal inflamation, or whatever it is that is causing the pain...

oh, nice power rack. I'm very happy that you decided to get one.

 

[blut wump]

Here's an interesting read on Deca and joints:
http://www.mesomorphosis.com/articles/anthony-roberts/deca-durabolin-and-your-joints.htm

You can't beat a nice rack.

I had to get one to keep with the home workouts. If I'm pushing the squats I need that safety net and it'll enable all the other things a rack opens up. I need to get some bands now so I can play with suspended weights. Is there no end to this nonsense?

 

[the-short-one]

Here's an interesting read on Deca and joints:
http://www.mesomorphosis.com/articles/anthony-roberts/deca-durabolin-and-your-joints.htm

You can't beat a nice rack.

I had to get one to keep with the home workouts. If I'm pushing the squats I need that safety net and it'll enable all the other things a rack opens up. I need to get some bands now so I can play with suspended weights. Is there no end to this nonsense?

toys are so much fun.


I bought a smith machine recently with cable attachments for lats (row & pulldown). I've never used a smith machine before, because I've always had a spotter. I like it...kind of. takes some getting used to, but I can work out by myself at home and not worry about injuries. I know it's not as challenging as free squats/presses - I had to add more weight than I usually do.

 

[blut wump]

I spent about a year working on a Smith at the previous gym and was glad I made the move to get away from it. I leaves a lot of your stabilizer muscles unworked which can cause problems when you go back to a free weight. I'd been squatting around 420 for low reps on the Smith and my first session at the new gym had me wobbling at 130 with a free bar. It took a couple of months before I was back around 300. Even bench was very wobbly with a free bar after the Smith and that took around 6 months to be using the same weights.

I'm hoping the squat rack will be an adequate spotter. I've no fear of dumping a bar in a rack.

 

[Tweakle]

nice looking rack

get a trap bar, a dip stand and some fixed DB's and you'll never have to leave the house again!

those chicks weren't so cute

 

[anotherbutters]

I was near one of the Fitness Superstores today (where you ordered your rack), so I popped in. It was a sea of smith machines. I saw the beast of a machine that I linked to above. Truly massive. You could do a cardio workout walking round it. I didn't see any power racks though. There were coloured plates everywhere, but they all seemed like hard rubber, so I assume they're the coated plates, not proper bumpers. I was curious as to how soft the edge of a proper bumper plate was.

I went for an ab wheel as I saw them on their website last night. They're basic and cheap (£8/$14), but perfectly usable. I tried it later and it definitely hits the abs! I couldn't even manage 2/3 of a roll-out before collapsing. The furthest distance travelled is going to be a good indicator of progress. Great fun!

 

[the-short-one]

I make it into the gym 2 times a week and lift with a spotter. I got the smith here at the job site because

1) everyone was complaining that we needed something safer (we had no rack at all. It was impossible to squat or press anything heavy without 2 other people around you)

2) it was all I could find on short notice and it was on sale

now that it's together, no one has used it but me. it's so darn hot here - I can't blame them.

Blut - glad you put that into words for me, not using the stabalizer muscles. It's what I meant, but lacked the appropriate lingo to cover it.

 

[silver_shadow]

I make it into the gym 2 times a week and lift with a spotter. I got the smith here at the job site because

1) everyone was complaining that we needed something safer (we had no rack at all. It was impossible to squat or press anything heavy without 2 other people around you)

2) it was all I could find on short notice and it was on sale

now that it's together, no one has used it but me. it's so darn hot here - I can't blame them.

Blut - glad you put that into words for me, not using the stabalizer muscles. It's what I meant, but lacked the appropriate lingo to cover it.

maybe you could sell it and pick up a power rack instead.

 

[the-short-one]

maybe you could sell it and pick up a power rack instead.

nah. I'm keeping it. The lat attachment makes the whole thing worth it, IMO. Plus, it came with a good incline/decline bench that has a preacher curl pad.

 

[blut wump]

Intensity - Week 4 Day 1

Squats felt heavy throughout and I probably should have stayed at 160Kg went I got there. The third rep was a noisy one and I think it would have been wiser to do another set at that weight than to move on. I had to dump the bar again at 175.5Kg. I stripped the bar down and gave it another shot at 173Kg with the same result. I got into the hole but just didn't feel that I had anything to push with. I also felt it was a mental problem of not being able to muster the strength rather than the muscles not being strong enough.

After the squats, my arms had that annoying ache in the brachialis and brachioradialis again. Probably from supporting the weight out of position on my back.

I did the MP at 60Kg and just felt that I'd had enough for the day.

I'm not sure what the problem is here. Maybe it's time I started back in on some volume again. I'll see the rest of this week out and see whether I improve.


All weights in Kilos, +.5Kg unless just the bar
Squats
20x10, 30x10, 60x5, 90x3, 120x3, 135x3x3
20x10, 30x10, 60x5, 90x3, 120x3, 140x3, 142.5x3, 145x3, 60x10
20x10, 30x10, 60x5, 90x3, 120x3, 140x2, 150x3x3, 100x8
20x10, 30x10, 60x5, 90x3, 120x3, 135x3, 150x3, 160x3, 100x10
20x10, 30x10, 60x5, 90x3, 120x3, 135x2, 150x1, 160x1, 165x0
20x10, 30x10, 60x6, 90x3, 120x3, 140x3, 152.5x3, 162.5x3
20x10, 30x10, 60x5, 100x3, 125x3, 145x3, 160x3, 170x3
20x10, 30x10, 60x5, 100x3, 125x3, 145x3, 160x3, 175x0, 172.5x0
MP
20x10, 40x6, 60x3, 72.5x3, 77x5x3
20x10, 40x6, 60x5

 

[blut wump]

Intensity - Week 4 Day 2

Just some pressing to finish off yesterday's workout. When I stalled on the strict, I finished off with some push presses.

I was planning to add some BB rows to this workout but I got that ache in my arms again. I think I have to assume some tendonitis-like issues and I reckon that this might be the last week of pushing the heavy squats.


All weights in Kilos, +.5Kg unless just the bar
Squats
20x10, 30x10, 60x8
MP
20x10, 40x6, 60x3, 70x3, 80x2x2, 82.5x0,0
PP
82.5x1, 85x1, 87.5x1, 90x1