I'm the hipsquatapotamus, my deads are bottomless...

[SoaringSwine]

Squats

5 sets of 15 @ 90kg

^--- that's a bit misleading. I accidentally did 16 on the 2nd set so only did 14 on the 3rd. Pleased with my squatting effort today. My last set was pretty clean all the way through. And my back felt good enough after to deadlift!

2" Defecit Deadlifts

5*60kg

3*80kg

3*100kg

3*120kg

3*140kg - possibly a PB?

3*150kg - PB

My sticking point is off the floor, so I'm very pleased with this.

Then did a few hanging leg raises and called it a day.

[Laver]

After those squats and deads I would be calling it a day too, with your German squat routine, are you just keeping on trucking with your other bench and deads work to some degree? Must be pretty taxing - the squats obviously, but esp while doing your deads and bench too.

[Luigi]

so this squatting program your doing, is it spose to add a certain amount to your 1RM , what is it at the moment and what should it be once your done ?

thanks.

[Laver]

His 1rm before he started was around 140-145 and he expects it to gain him around 25kg on his squat, this is gathered from discussion on it previously, pg9

Its runs over 7weeks.

Had to butt in SS.

[SoaringSwine]

Laver - yeah it's pretty damn taxing. Today was the first time I've been able to do deads in a while. Still doing bench on its own day on Sundays.

Luigi - pretty much what Laver said. I squatted 140 in competition on 14/6 fairly easily and I'm working off that for my %s. I don't know exactly how much it will give me, but others have got in the 20-25kg range. The last session will be 57 reps at 87.5% (122.5kg) of my old 1RM.

[Old Bull]

so this squatting program your doing, is it spose to add a certain amount to your 1RM , what is it at the moment and what should it be once your done ?

thanks.

Hey Luigi,

This programme it has a few parts to depending on what you want.

Original German Design Off Season Conditioner

(i) Off Season Conditioning Programme for Weightlifters who have had time out.

(ii) Used when athletes want to move up a weight class.

(iii) Getting Squat Form and Technique right 1233 squats, working sets not counting warm ups in 7 weeks

(iv) Increasing 1RM 10-20%

Some of our members have added 2 weeks to the begining phase making it a 9 week programme adding another 250+ squats. Off days are made up of 3000 meters running/cycling at 70%.

Our Russian programmes are just as tough but at a higher percentage.

[Luigi]

so this squatting program your doing, is it spose to add a certain amount to your 1RM , what is it at the moment and what should it be once your done ?

thanks.

Hey Luigi,

This programme it has a few parts to depending on what you want.

Original German Design Off Season Conditioner

(i) Off Season Conditioning Programme for Weightlifters who have had time out.

(ii) Used when athletes want to move up a weight class.

(iii) Getting Squat Form and Technique right 1233 squats, working sets not counting warm ups in 7 weeks

(iv) Increasing 1RM 10-20%

Some of our members have added 2 weeks to the begining phase making it a 9 week programme adding another 250+ squats. Off days are made up of 3000 meters running/cycling at 70%.

Our Russian programmes are just as tough but at a higher percentage.

yea thanks for that

looking at doing something similar might just copy ss lol depending on the results of course !!

squatting 150 for 3 reps is my max at the moment adding 20% to that would be great - not afraid of hard work !

[SoaringSwine]

Squats

7/8/9/10/11/12 reps @ 107.kg

Failed the last rep of the last set. Reracked it and did it again straight away. Wasn't a form issue just tried to do it too fast. No biggie.

GHR

3 sets of 8-10

Pulldown Abs

2 sets of 10*35kg

Hanging Leg Raises

2 sets of 12

Comments

No back issues at all today.

[SoaringSwine]

Bench isn't going too well at the moment

Bench Press

10*20

5*30

5*40

5*50

5*60

2*70 - wtf? Did 3 sets of 5*70 easily not too long ago

3*65

Bleh. Guess I'm just worn out from all this squatting.

Tricep Extensions

12*20

2 sets of 12*25

6*30

Chinups

4 sets of 8 using bands to help.

DB Cleans

3 sets of 10*15lb

[SoaringSwine]

Squats

5/6/7/8/9/10 reps @ 112.5kg

I thought I would be able to do this easily today. But it wasn't to be. The sets started out okay but I ran out of energy fast. The 7th rep of the last set was hard and had me puffing after so I decided to rerack it for a little bit before doing the last three. I'll make up for it on Saturday.

[Luigi]

Squats

5/6/7/8/9/10 reps @ 112.5kg

I thought I would be able to do this easily today. But it wasn't to be. The sets started out okay but I ran out of energy fast. The 7th rep of the last set was hard and had me puffing after so I decided to rerack it for a little bit before doing the last three. I'll make up for it on Saturday.

nice squatting, just did a lil tester of your program today... needless to say by the 6th set i was very tired lol.

[SoaringSwine]

Cheers Luigi.

Good come back today after my last shitty session:

Squats

5 sets of 15 @ 95kg

All very clean and strong reps (except for one which was a good morning squat) and had more in the tank.

Rack Pulls (above the knee)

3*60kg

3*100kg

3*140kg

3*180kg

1*200kg

Getting a bit tired and couldn't be arsed going too hard. 200kg is a PB but I haven't done these in forever.

Hanging Leg Raises / Blast Chain Abs

3 sets of 10/ 3*~20-30secs

[SoaringSwine]

Another good session!

Squats

5/6/7/8/9/10 reps @ 115kg

All pretty clean reps. On Tuesday I've got 7-12 @ 112.5kg. Going to have to step it up for then (or eat it up).

Blast Chain Abs / DB Side Bends

3 sets of 20-30secs (feet on bench) / 3 sets of 10*70lb each side.

[SoaringSwine]

Bench Day

Bench Press

10*20kg

5*30kg

5*40kg

5*50kg

5*55kg

3*60kg

3*65kg

3*70kg

3*75kg

Not the cleanest reps I've done. Left tricep was a bit tired and caused me to flare my left arm.

CG Incline BP

5*20kg

5*40kg

5*45kg

5*50kg

3*55kg

3*60kg - Last rep assisted

Tricep Extensions

3 sets of 8*20lb

Tried to at least, left tricep was giving out early.

Wide Grip LPD

10*30kg

10*40kg

10*50kg

Seated Row

Not too sure what I did. First time I've down these, John showed me how to do them.

[SoaringSwine]

Squats

7/8/9/10/11/12 reps @ 112.5kg

So maybe Tuesday isn't my strongest day... Last set I had to take a couple mini breaks. First one because I got a sudden pain in my knee. Now that I'm home and changed I've discovered that the pain was not an injury at all but a spider bite. Needless to say I squashed the little bastard (it was already dead). 2nd short stoppage was doing to general tiredness/weakness. Bad cop John made sure it was only a short one. Blasted out my last two quickly after that. At least I did the reps.

Trapbar Shrugs

I got told I have no traps, then got told off for doing them! Can't get anything right today!

Blast Chain Abs / Pulldown Abs

3 sets of 25-30secs / 3 sets of 12*35kg

[Laver]

How many gyms have spiders that bite you during your sets to see how mentally tough you are?

Powerhouse truly is hardcore :rockout:

I bet OB put him there on purpose,

SS - FAIL!

On the side, great work dude.

[SoaringSwine]

lol cheers man. I wouldn't blame powerhouse for this one. My bedroom is looking pretty feral at the moment, it probably got into my gym pants when they were lying on the floor for a week or so.

[Old Bull]

How many gyms have spiders that bite you during your sets to see how mentally tough you are?

Powerhouse truly is hardcore :rockout:

I bet OB put him there on purpose,

SS - FAIL!

On the side, great work dude.

:clap: "Urban Legend About To Start" :clap:

lol cheers man. I wouldn't blame powerhouse for this one. My bedroom is looking pretty feral at the moment, it probably got into my gym pants when they were lying on the floor for a week or so.

"Shot Down Within A Couple of Hours" :cry: :cry:

[poos_n_wees]

...I've discovered that the pain was not an injury at all but a spider bite...

[SoaringSwine]

...I've discovered that the pain was not an injury at all but a spider bite...

Looking at his vert jump I'm sure he has a decent squat on him!

[SoaringSwine]

Squats

Slight deviation from the programme today. Was meant to do 5 sets of 15*97.5kg but I decided to have a crack at 20*100

20*100kg - got it. Form was pretty ugly and a bit high, but 20 reps is 20 reps. (video to come)

then...

3 sets of 15*100kg

My shoulder was playing up while squatting. I tried to do some deadlifts after but it was hurting so I decided against it.

edit: video

[ohjoshua]

That looked pretty tricky! good stuff.

Do you always rest at lock out during your high rep sets?

[SoaringSwine]

That looked pretty tricky! good stuff.

Do you always rest at lock out during your high rep sets?

Thanks. Having to reset my breathing each rep just takes too much out of me, so I squat a whole bunch on one breath then pause for a little bit before going again. On that set I think I went 6,5,3,3,2,1.

edit: and yeah I do normally do it.

[Luigi]

that looked tiring, well done on the 3x15x100 hard stuff that

do you always do your reps so fast ?

[SoaringSwine]

that looked tiring, well done on the 3x15x100 hard stuff that

do you always do your reps so fast ?

It's that or collapsing on the floor. When I'm squatting bigger weights and less reps I'll take more time on the descent.