Feeling Undiminished, Blut Attempts Restoration

[blut wump]

BW, with the progressive 20-reppers, if you followed the basic layout of poundages (which I think is more than realistic, considering you were a low-400's squatter pre-injury) the first 2.5 weeks will really be conditioning work, and you may or may not find the last 2 workouts of 275 and 295 to be tough, but soreness won't be a big issue from the conditioning you'd have built up, and you'd be surprised how easy they get when you 'toughen up' after you gain the work capicity needed.....at that point, you'd be able to probably get back into 5 reppers at around 315 and you'd probably be maybe 4-6 weeks away at most from 365ishx5's......you could make the 20 reppers twice a week for 4 weeks if you'd feel more comfortable that way......the only thing, from my experiences at least, is that 20 reppers work best when thats all you do.....doing 5's or 3's or 10's or front squats or whatever on the other days has always been a recipe for premature burnout.

I'd managed to work out the last part.

I'm definitely tempted by these. I'll probably do my usual warmups and work up to, maybe, a triple 20% higher than the 20-rep set.

For pressing I'll do some OHP and floor presses. For pulling, I'll probably just stick with Pendlay rows. The workload from these should be low enough not to interfere with the squats and the squats should be enough work at 3x per week to provide whole-body stimulation.

I've been thinking since yesterday about the weight progression you posted. It doesn't give me any real concern until the third week, pretty much as you say. At that stage my conditioning and endurance should be up that I'll have a decent shot at the third week, anyway.

Hit or miss, it'll be a new experience.

 

[blut wump]

Squat 20s - W1 D1

I might be driving to visit family next Friday so I thought I'd shuffle the week back by a day. I also managed to get this workout in during the morning before the heat hits. I'd intended to do a workout yesterday but once the afternoon came around, it wasn't going to happen.

The 20-rep set at 60Kg, as expected, wasn't so bad. I got to 15 reps and took a couple of extra breaths. Not really a pause just a couple of gasps of air. 18, 19, 20 were odd, it was almost an act of faith to come up with the weight as though my legs were likely not to respond. I was breathing heavily after that.

I went for floor press again. Again it felt heavier than I expected and I kept thinking I was wanting to throw up so popped into the kitchen to grab a couple of Rennie. I did a couple of sets of close grip at 60Kg to finish off. I guess I could claim PRs on these since I had never done them before last week but that'd be silly.

Rows, I kept the set start-to-start time down to 75 seconds.

For the duration of these squats, I'll probably do flat sets of rows on day1 and flat sets of floor press on day3. I'm still not sure what to do on day2. I'll probably do OHP for pressing but not sure what to do as a pull yet. I'm thinking that getting into deadlifts while working 20-rep squats would be asking for trouble. Maybe SLDL would be OK. I don't want to get ballistic until my ankle feels a bit better.

The workout was about three hours ago and my legs feel fine. They felt fine already by the time I'd finished setting things up for the floor pressing. I'll see what aches tomorrow brings.


All weight in Kilos, +.5Kg unless just the bar.
Squats
20x10, 30x10, 60x5, 80x3, 90x3, 60x20
Floor Press
20x10, 40x10, 60x5, 75x5, 85x5, 95x5, 105x5, Close Grip 60x10 for 2 sets
BB Row
20x10, 60x5, 75x5x5

 

[Jim Ouini]

I'm gonna read up on Super Squats. Your log has got me wanting to try it once I get healed up.

 

[silver_shadow]

There's a thin covering of oil over everything, plates and bar, so they'll take some time to rust but they are living outside.

I couldn't think about taking an abrasive to it. That'd be a fubar.

yea, but over in the chicken coop, they'd collect a ton of poop!

 

[blut wump]

yea, but over in the chicken coop, they'd collect a ton of poop!

Chicken shit is a great fertilizer. We used to call it 'rooster booster'.

 

[The Shadow]

That's an interesting and appealing idea. Maybe run triples on the Friday, something intermediate (5s) on the Weds and crazy 20-reppers on the Monday. I'll take another look at Guinness's 20-rep squat work.

the old school program I posted 3 years ago incorporates 20 rep deads/squats with a standard 5x5

 

[blut wump]

the old school program I posted 3 years ago incorporates 20 rep deads/squats with a standard 5x5

Thanks, I'll go take a read.

I've just taken about a month out with illness and injuries and am still nursing a bad ankle. This seems like a way to make getting back into my workouts a little more interesting.

 

[djeclipse]

Excuse my ignorance but what is floor press?

 

[The Shadow]

supine benching on the floor......unrack and bench, obviously until upper arms hit floor...works middle to lockout

 

[silver_shadow]

supine benching on the floor......unrack and bench, obviously until upper arms hit floor...works middle to lockout

plus you don't have the advantage of much arch or any leg drive... so it also hits the muscles harder.