Squatting erry day

[ChickenDinner]

Hi all,

I have made this journal so I can log my return to strength training.

The goal is to train 5-6 days per week, hitting a max on squats each time except for one deadlift sesh.

Over time I will try and build up the volume with some back-off sets, but don't want to get too carried away for now.

Background:

I'm a recreation lifter who just enjoys going to the gym, but if I get a bit stronger I will be keen to do a novice 3-lift later in the year. Have been spinning my wheels last four or five months with some other commitments taking priority.

I am pretty weak (140/110/200) so there's plenty of room for improvement, especially with squats.

Bodyweight is currently sitting at 82-83kg and I will be shooting for roughly 3,000 - 3,500 calories daily.

Questions or criticisms are very welcome, though I'm doing this because its a handy place to track everything as much as anything else.

Two days in so far, here's how they went:

Wednesday May 15

Squat

60x5

100x3

120x2

130x1

140x1

Backoff: 120x 3, 3, 3

Bench

80x5, 5, 5, 5, 5

Getting a feel for long paused reps. Last set was surprisingly hard.

Chin-ups

10, 10, 8, 8, 8

Notes:

Pretty easy. 140 squat is current max.

Thursday May 16

Front squat

40x5

60x5

80x2

90x1

95x1

100x1

105x1 PB (lol)

Back off:

90x2

80x3

Push Press

60x5

70x2

75x1

80x1

82.5x miss

Press

40x12,12, 8

Back raise

BW x 10, 10, 10,10

Notes:

Push press was slow, usually a lot snappier. Should be good for 85-90ish.

Strict press gave a good pump to get the blood flowing.

[I Declare War]

Hey!

That's a lot of squatting. It will be interesting to see how you progress.

[Phedder]

Good to see a new log up, especially with so much squatting! I'm a big fan of frequent squatting, once did 3 months or so of very similar training to what you're currently doing (with scarily similiar numbers too :shifty: ) and thoroughly enjoyed it. Not sure why I haven't tried it again to be honest?

Anyways, all the best with the squatting!

[M.T]

Great title awesome work ethic, Squats FTW best of luck.

[Northland Powah]

This is basically how I have been training for the last two months! my squat has gone from 165 - 180+ in that time. It works well, especially the back offsets. Make sure you start light and ramp up the tripples. You may even get to trippling your current 1rm in a couple of weeks.

Dont skimp on the speed sets at the end as well, if this is the nemesis program

[ChickenDinner]

Hey!

That's a lot of squatting. It will be interesting to see how you progress.

Thanks man, bit of an experiment so we'll see what happens!

Good to see a new log up, especially with so much squatting! I'm a big fan of frequent squatting, once did 3 months or so of very similar training to what you're currently doing (with scarily similiar numbers too :shifty: ) and thoroughly enjoyed it. Not sure why I haven't tried it again to be honest?

Awesome- get any good gains out of it?

Great title awesome work ethic, Squats FTW best of luck.

Chur bro, I might need it 8)

This is basically how I have been training for the last two months! my squat has gone from 165 - 180+ in that time. It works well, especially the back offsets. Make sure you start light and ramp up the tripples. You may even get to trippling your current 1rm in a couple of weeks.

Reassuring to hear it's been working well for you mate! Definitely will play it safe on the backoffs for awhile, might have been getting a bit ambitious already...

Friday May 17

Squat

Build up to 130- unracked then racked straight away.

110x 4, 4

Bench

Build up to 100x 3, 2, 3

90x5

DB rows

40 x 22, 20 (each hand)

Notes:

Strength was fine, but upper back had such killer DOMS that I couldn't even hold the bar in place with any kind of weight. I imagine the body will adapt quickly, will find out tomorrow!

Saturday was a day off.

Sunday May 19

Push Press

Build up to 85 x1

80x1

70x 4, 4

Deadlift

150 x 5, 5, 5

Press

50x 10, 10, 6, 6

Crunches

20, 20, 15

Notes:

Push press felt pretty snappy, happy with that. Upper back a little less tight.

Deadlifts were good, will slowly bump weight up each week as long as they don't interfere with squats.

[ChickenDinner]

Monday May 20

Feeling under the weather with those warning signs of getting sick so had to take an unscheduled rest day.

Tuesday May 21

Wasn't feeling any better today but wasn't going to miss another session. Ended up being a nice one too, weird how that happens.

Squat

Build up to 130x1, 135x 1, 140x 1, 145x1 PB

Back off: 120 x 3,3

Closegrip Bench

80x5, 90x3, 80x5, 70x8

Pullups

BW x 8, 8, 8, 6,5

Notes:

Had zero intention of going for a true max so was suprised to get 145 without too much strain. Singles felt a tiny bit shallow which has never been a problem before so sunk a couple of triples nice and deep after.

Decided to make one of my bench days closegrip to save the shoulders and work on tricep strength- clearly lacking with a fairly dismal 90x3.

[ChickenDinner]

Wednesday May 22

Squat

Build up to 130x1, 140x1, 130x 2, 1

Bench-strict pause

82.5 x 5, 5, 5, 5, 5

Chins

BW x 5

20x 5, 5

10 x 6, 5

Notes:

Good fast session. Deliberately left some in the tank with squats.

Haven't done weighted chins in awhile so strength wasn't quite there yet, just acquired a dip/chin belt so will be doing these weekly.

[Phedder]

Good to see a new log up, especially with so much squatting! I'm a big fan of frequent squatting, once did 3 months or so of very similar training to what you're currently doing (with scarily similiar numbers too :shifty: ) and thoroughly enjoyed it. Not sure why I haven't tried it again to be honest?

Awesome- get any good gains out of it?

Yeah definitely, the best part was I was actually cutting at the time and still made solid strength gains, and I'm sure I actually gained a bit of muscle. Only lost 3.5kg but it looked like a lot more. From memory I went from a rough 140kg max to hitting that as a minimum every session, often 150kg or so. Can't remember other lifts but I know close grip bench went right up, and weighted chins too. More importantly I just loved the training, great fun every time.

Looks like solid work so far mate, keep it up :clap:

[ChickenDinner]

Yeah definitely, the best part was I was actually cutting at the time and still made solid strength gains, and I'm sure I actually gained a bit of muscle. Only lost 3.5kg but it looked like a lot more. From memory I went from a rough 140kg max to hitting that as a minimum every session, often 150kg or so. Can't remember other lifts but I know close grip bench went right up, and weighted chins too. More importantly I just loved the training, great fun every time.

Looks like solid work so far mate, keep it up :clap:

Damn :shock: would never have thought of trying something like this while cutting haha. Probably a good way to preserve strength though- or build it in your case. Did you journal it by any chance? Would be interested to have a read if so just out of interest.

Thursday May 23

Push Press

Build up to 80x1, 82.5x1, 85x miss (couldn't quite lock out)

Back off 80x3, 70x 5, 5

Front squat

Build up to 90x2, 100x1

Back off 90x3, 80x4, 70x5

Press

60x5, 55x5, 50x8

Back raises

BW x 12, 10, 10

Notes:

Another quite conservative session -didn't push for 1RMs- but got some good work done and was in and out nice and fast. Had to abort back raises as lower back pump was very painful. Damn front squats are weak. Looking forward to improving these.

[Phedder]

Yeah definitely, the best part was I was actually cutting at the time and still made solid strength gains, and I'm sure I actually gained a bit of muscle. Only lost 3.5kg but it looked like a lot more. From memory I went from a rough 140kg max to hitting that as a minimum every session, often 150kg or so. Can't remember other lifts but I know close grip bench went right up, and weighted chins too. More importantly I just loved the training, great fun every time.

Looks like solid work so far mate, keep it up :clap:

Damn :shock: would never have thought of trying something like this while cutting haha. Probably a good way to preserve strength though- or build it in your case. Did you journal it by any chance? Would be interested to have a read if so just out of interest.

It was a very slow cut, like I said 3.5kg over 3 months or so? I did also journal it, here it is. Hopefully it's worth the read

[ChickenDinner]

It was a very slow cut, like I said 3.5kg over 3 months or so? I did also journal it, here it is. Hopefully it's worth the read

Thanks man, will have a read soon. 8)

Friday May 24

Had to make it a quick session so got in and got out really fast- skipped rows.

Squat

Build up to 130 x 1, 2, 2, 2, 2

First time doing 130 for more than one rep.

Dumbell Bench

32 x 8, 10, 10, 10, 10

Hadn't done DB bench in ages, struggled with balance a bit but felt good to get a bit of a pump on.

Saturday May 25

Great vibe at the gym today. Danny Nemani's crew was there as I arrived and the Gillies old-timers were shifting some serious weights, put me to shame.

Was meant to be doing push press but they gave me some advice with benching so mucked around with a few sets.

Bench

Build up to 100x2 105, 1, 1

Add RAM* 110x miss, 1, 4 120x1

Take it off again, 90 x5

*The guys got me to try on a RAM (think that's what it was called) which is like a heavy-duty rubber band thing. Felt crazy, at first couldn't even get 110 to touch my chest. Then did a few easy reps once I figured it out and did 120 without much trouble. Fun to play around with but can't see much point for raw lifting.

Press

50 x 10, 10, 5, 8

Crunches

20, 20, 15, 15

Good session.

[Old Bull]

Good to see another log with more than 3 times a week squatting, :clap: you will adapt well to this volume and it will be good to see how the gains and growth go. I wouldn't dismiss the RAM for RAW lifting it is a really good tool, can replace board work for the Triceps. Most fail at the lockout which is weak tricep strength, it also developes speed which as a raw lifter you cannot get enough of.

OB

[ChickenDinner]

Good to see another log with more than 3 times a week squatting, :clap: you will adapt well to this volume and it will be good to see how the gains and growth go. I wouldn't dismiss the RAM for RAW lifting it is a really good tool, can replace board work for the Triceps. Most fail at the lockout which is weak tricep strength, it also developes speed which as a raw lifter you cannot get enough of.

OB

Thanks for dropping in OB, I'm looking forward to seeing how it plays out too.

Intereresting about the RAM, have never really done any board work or anything so might be useful to chuck in from time to time. Sure felt good to be throwing my 1RM around with ease!

Sunday May 26

Squats

Build up to 120x 2 130 x 1, 140 x 1

Back off: 130 x 2, 120 x 3, 110 x 4

Lower back felt beat as hell from deads yesterday despite ultra low volume...so kept squats to the minimum, hit 140 again though without really thinking about it.

Push Press

Build up to 70 x 3, 75 x 2, 80 x 1, 85 x 1

Back off: 75 x 4,4,3 drop straight to 70 x 3

Really enjoying the push press, throwing bodyweight overhead on a regular basis. Keen to hit 90 soonish and then eventually get 100 (longterm goal).

Pullups

+10 x 5

+20x 5, 4

+10x 6, 5

Curls

Have always hated doing this kind of stuff but apparently high rep sets can be good to keep the joints healthy, and my elbows do get pretty niggly sometimes.

EZ bar x 20, 50, 30 (reverse), 30

Officially two weeks in and really enjoying this style of training. Have made easy 5kg increase on both back and front squats and will start pushing a bit harder soon. No injuries or niggles so far, just upper back had some bad DOMS a couple of times and hip flexors have been a little tender.

[ChickenDinner]

Crap training today. Lower back was even sorer and really could have used a rest day, but other commitments on both Tuesday and Thursday mean I'm already behind schedule!

Good thing about training this frequently is I will still have four more opportunities to redeem myself this week 8)

Monday May 27

Squats

Build up to 130x1

Did the bare minimum and left it.

Closegrip Bench

Build to 90 x3,2,2,2,2

80x8

Fingers on the inside rings. All easy and fast, triples would have been better but no spotter.

Pullups

BWx 5,5,5,5,5

token as,in between bench sets.

[ChickenDinner]

Whoops, got a bit of catching up to do. This week has been less than stellar but them's the breaks.

Wednesday May 29

Scheduled to do front squats and push press, but was so dire I can't bring myself to write it down. Every warmup felt like a tonne- slow and creaky, maybe because it got cold all of a sudden in Auckland this week (8 degrees at Gillies).

Friday May 31

Repeated Wednesday's abortion with better results.

Push Press

Build up to 80 x 1, 82.5 x1, 85 x miss

Back off 75 x 2, 70 x 4

Not great pressing today.

Front Squat

Build up to 100 x1, 110x1 (PB)

Back off 100x 1, 90x3, 80x5

Stoked to nail 110.

That was all I had time for.

Saturday June 1

Had an unexpected big night last night and was coughing and sneezing up a storm today, but still managed to put in a solid session today.

Squat

Build up to 120x3, 130x1, 140x1, 145x1

Back off to 130x 3, 2, 3

Good to hit 145 again. Lost tightness on the second backoff set.

Bench

Build up to 90x5, 100 x 3, 4, 3, 3, 3

Back off 90 x 7.5 got pinned on the last one haha

Kroc Row

40 x 25, 20 (same each arm)

[ChickenDinner]

So last week was a bit average- feel like this one will be better.

Monday June 3

Push Press

Build up to 70x3, 75x1, 80x1, 3, 1

Back off: 75x 4, 3, 3

Deadlifts

152.5x 5, 5, 5

Light, nice and fast. Will add 2.5kg each week and drop reps when they get grind-y.

Press

55x 5

50x 8

45x 10

Crunches

20, 20, 20

[ChickenDinner]

Wednesday June 5

Lower back a bit tender from deads yesterday but sitll hit a new max squat today

Squat

Build up to 120x2, 130x1, 140x1, 145x1, 150x1 (PR)

Back off 140x1, 130x2, 120x3

Bench closegrip

Build up to 90x 3,3,3,3

Chins

+20 x 5,5,5,4

[ChickenDinner]

Wednesday June 5

Good session today. Squatted my max of three weeks ago for a double and then knocked out a few singles too.

Squats

100x5, 120x3, 130x2, 140x 2,1,1,1

Back off 130 x3,2

Bench strict pause

85 x5,5,5,5,5

DB Rows

40x 20, 20, 15 each hand

[ChickenDinner]

Been super busy and hadn't got round to posting but last week or so has been a mixed bag. Couple of cracker sessions and a few duds.

Officially one month in. Legs have added one inch :shock: which is cool. Back and front squats both up 10kg, push press up 5kg. Haven't maxed bench but it's going well.

Sunday June 16

Had an unexpected big night last night and was in a foul mood this afternoon, so stoked to nail a really intense session and put 90kg overhead. Will 100 fall before the end of the year? :pray:

Push Press

60x 5, 70x3, 75x1, 80x1, 85x1, 90x1 PB flew up no problems.

Backoff: 80x2, 75x5, 70x7 Last two sets both rep PBs.

Front Squat

Build up to 100x1, 105x1 felt a bit slow so left it there

Back off: 90x4, 80x5, 70x8

Back raises

BWx10,10,10,10

Bicep curlz

Lots times heaps.

Elbows are giving me arseholes lately so need to force myself to keep doing some light curls on a regular basis to pump the blood through.

[ChickenDinner]

Monday June 17

Couldn't post while the site changed over. Can't remember exactly now but something like:

Squats

Build up to 140x1, 145x1, 150x0

Back off 130 x3, 3, 3

Realised this was the first time I have failed a single squat rep since starting out. Have hit this weight a couple of times easy so not worried about it.

Bench

Up to 100x 3,4,4,4,

Chins

10,8,10,8

Tuesday June 18

Got home from work shattered and lay on my bed to rest for a minute...

...wake up 12 hours later and it's this morning. No dinner, no gym, no meals prepared *dash1*

Really need to try and be more consistent with sleep habits, this is a bad sign.

Wednesday June 19

Squats

Build up to 120x3, 130x1, 140x1, 145x1, 150x1

Back off: 140x 2,2,2,1

Closegrip Bench

90 x 5,5,5,5,5

felt great today...really narrow but almost as strong as regular grip??

DB Rows

40x 25, 20 (each hand)

Bicep curls

EZ bar x50, 50,50

[ChickenDinner]

Thursday June 20

Press

Build up singles to 70x1

Backoff: 60x 3,3,3

First time strict pressing heavy-ish in ages...bout 20kg weaker with no leg drive *secret*

Deadlift

157.5 x 5,5,5

Nice and easy.

Crunches/Pushups

some x heaps

[startinfromscratch]

Thursday June 20

Press

Build up singles to 70x1

Backoff: 60x 3,3,3

First time strict pressing heavy-ish in ages...bout 20kg weaker with no leg drive

Deadlift

157.5 x 5,5,5

Nice and easy.

Crunches/Pushups

some x heaps

clicked most recent post on journal marked 'squatting erry day'...

found no squats

dissapoint

lol

 

interesting read tho man! srs

[ChickenDinner]

Last couple of days-

Saturday June 22

Squats

One of the old-timers gave me some form tips so we dropped the weight back a bit.

He got me breaking with the knees as well as the hips and focusing on tight upper back, which apparently helped prevent the Good Morning-style stuff and got me deeper. Will focus on this the next couple weeks.

Build up to 140x 1, 145 x 1,1

Back off: 120 x 3,3,3

Bench strict pause

87.5kg x 5,5,5,5,5

felt good.

Pull-ups

In between sets- 8,6,5,6,6,6

Sunday 23 June

Push Press

Had to give it up around 80kg  cos elbows were in a lot of pain. Need to start hitting the voltaren and fish oil consistently.

Front squats

up to 105x1

Back off: 100x2, 90x4, 80x6, 70x5

Press/Back raises/Curls

Three sets of 10 of each

 

[ChickenDinner]

 

Thursday June 20

Press

Build up singles to 70x1

Backoff: 60x 3,3,3

First time strict pressing heavy-ish in ages...bout 20kg weaker with no leg drive

Deadlift

157.5 x 5,5,5

Nice and easy.

Crunches/Pushups

some x heaps

clicked most recent post on journal marked 'squatting erry day'...

found no squats

dissapoint

lol

 

interesting read tho man! srs

Hahaha guilty as charged. It's working out to be more like squats 4-5 times a week, but "every day" has more of a ring to it... *biggrin*

Big change from how I was doing things before...really enjoying it and pleased with progress so far.