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

SoaringSwine

By SoaringSwine
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SoaringSwine Senior member

SoaringSwine

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Good training today!

Squats

7/8/9/10/11/12 reps @ 120kg

Made the box 1" lower and widened my stance a good few inches. Worked well! The end is in sight.... I see the light at the end of the tunnel!

Rehab/Prehab/extras

Seatbelts

3 sets of 12 each side

Swords

3 sets of 10 each side.

Abductor/adductor work

3 sets of 20 for adductors(?) using band while sitting

3 sets of 15-20 each leg for abductors standing

Abs

Pulldown Abs / DB Side Bends

3 sets of 12*35kg / 3 sets 10*75lb each side

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SoaringSwine Senior member

SoaringSwine

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Last day of the German Squat Programme!

7/8/9/10/11/12 reps @ 122.5kg (87.5%)

Turned up to the gym feeling a bit sick and tired. Near the top of every rep I felt a pain shoot down from my hip to my knee. Took every bit of mental effort I had to finish. Almost walked out a couple times, but managed to stick it out in the end.

Far too wasted to do any assistance other than a bit of shoulder work I did before my squats.

So glad it's a deload week now...

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SoaringSwine Senior member

SoaringSwine

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Feeling a bit better now. I think I'll type this up well I sip a hard earned beer. Copying what Crab did by giving a summary of the programme.

At the start of the programme my squat max was 140kg and I weighed about 87kg. The programme consisted of 1233 squats. Due to a couple failures and doing a 20 repper I did a bit more sometimes and a bit less others. But I think I still would have done around that number.

Average weight/# of squats/tonnage (all excluding warm ups)

Week 1: 81.2kg/171/12890kg

Week 2: 93.9kg/165/15487.5kg

Week 3: 98.3kg/189/18577.5kg

Week 4: 101.5kg/165/17362.5kg

Week 5: 108.3kg/189/20467.5kg

Week 6: 108.7kg/165/18600kg

Week 7: 114.8kg/189/21697.5kg

Total volume: 125082.5kg

I'm weighing about 90/1kg now and I think most of that weight has gone on my thighs. In a weeks time I'll have a nice new PB :)

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SoaringSwine Senior member

SoaringSwine

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OMG - those are awesome tonnages - take a big bow, SS :notworthy:

So, after a PB or two, what's next?

I've drafted a westside style programme which I'll start Tuesday week. I'm going to be doing a lot of upper back and lat work as I think that's what I'm lacking on bench. Also doing a bit of repititive effort work with DBs to put a bit of size on my chest.

For my first 3 weeks my max effort exercises will be 12" box squat and 2 board bench. Should be good.

I really need this week off though because my body is pretty broken down.

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Old Bull Veteran member

Old Bull

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Feeling a bit better now. I think I'll type this up well I sip a hard earned beer. Copying what Crab did by giving a summary of the programme.

At the start of the programme my squat max was 140kg and I weighed about 87kg. The programme consisted of 1233 squats. Due to a couple failures and doing a 20 repper I did a bit more sometimes and a bit less others. But I think I still would have done around that number.

Average weight/# of squats/tonnage (all excluding warm ups)

Week 1: 81.2kg/171/12890kg

Week 2: 93.9kg/165/15487.5kg

Week 3: 98.3kg/189/18577.5kg

Week 4: 101.5kg/165/17362.5kg

Week 5: 108.3kg/189/20467.5kg

Week 6: 108.7kg/165/18600kg

Week 7: 114.8kg/189/21697.5kg

Total volume: 125082.5kg

I'm weighing about 90/1kg now and I think most of that weight has gone on my thighs. In a weeks time I'll have a nice new PB :)

:clap: :clap: :clap: :clap: :clap:

Well Done SS heard a rumour there are Stretch Marks on your Hamstrings \:D/

SS The Squat Machine

OB

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SoaringSwine Senior member

SoaringSwine

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Thanks BG!

Back to the gym today. Did some...

Shoulder rehab, Adbductor work, keg arch work, bench setup pratice and some core.

Went to the physio (actually my step mum) this afternoon and explained my shoulder to her. She said it's most likely a ligament thing (which apparently is a good thing). I've been shown how to get it strapped and given a couple exercises.

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SoaringSwine Senior member

SoaringSwine

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Saturday - 23/08

Tested my squat today using knee wraps for the first time

Did warm ups then...

1*140kg - easy

1*152.5kg - still pretty easy PB

1*165kg - bit slow but still came up alright 25kg PB, previous 140kg on 24/6

1*170kg - couldn't quite get through sticking point, maybe another day

Forgot my camera so don't have videos, but filmed it on OBs and depth was pretty good. Couldn't tell exactly for the 165 cause I had side spotters but it looked okay. Weakness still seems to be the core. Got plenty of that planned in my upcoming programme so hopefully that will sort it out. Didn't sit back as much as I'd like, hopefully I'll be able to get a bit wider.

As for the shoulder it's still playing up so I'm going to delay the start of my programme a week. Best to get it right starting again.

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Mike Zero Veteran member

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How tight were the wraps? Homw many times you get em round?

You'd have to ask OB. He made them increasingly tighter. He says they are his loose wraps, but try telling my legs that!

Well that's good, I can't imagine someone getting more than 10-15kgs out of loose wraps, so that's not a bad gain.

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SoaringSwine Senior member

SoaringSwine

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How tight were the wraps? Homw many times you get em round?

You'd have to ask OB. He made them increasingly tighter. He says they are his loose wraps, but try telling my legs that!

Well that's good, I can't imagine someone getting more than 10-15kgs out of loose wraps, so that's not a bad gain.

Yeah I'd like to think most of that 25kg was from my rather than the wraps. Either way it still goes towards getting into the raw 1000lb club come the PH open.

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biomax Member

biomax

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I've drafted a westside style programme which I'll start Tuesday week. I'm going to be doing a lot of upper back and lat work as I think that's what I'm lacking on bench. Also doing a bit of repititive effort work with DBs to put a bit of size on my chest.

For my first 3 weeks my max effort exercises will be 12" box squat and 2 board bench. Should be good.

Don't forget to keep the triceps up there with the back and lats. With the potent bench vests available today it's the guys with the superstrong triceps that get the big numbers in the bench.

Also, best of luck with the westside program. In my humble opinion it's one, if not the best PL training program available to date. Not always the easiest to follow but the results are awesome if you are prepared to put in the hard word.(From reading your log it looks like u are willing to do that :grin: )

P.S. -Congratulations on the new PB in the squat! Awesome

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