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

[SoaringSwine]

Saturday 28/6

Just mucked around a bit today, meant to be doing some stuff with chains etc, but couldn't remember what exactly so that will wait til next week.

2 Board Bench Press

5*20

5*40

5*60

5*75

3*90

2*100 - PB Did a third with a tiny bit of assistance, but that doesn't count for a PB

Close Grip BP

5*40

5*50

12*60

DB Tricep Extensions

4 sets of 8*22.5lb

Seated DB Cleans

4 sets of 8*15lb

Comments

Two more days...

[SoaringSwine]

Day One of my Journey to Squat Valhalla!

5/6/7/8/9/10 reps @ 90kg

Reduced from 70% in order to give me a chance of getting used to the high reps before it gets really nasty.

For the 5-9 rep sets I wasn't using the best bar and wasn't wearing a belt. 2 minutes rest is hard, seriously hard. By the end of the 9 reps things were getting pretty hairy so I swapped the bar to a better squatting bar and grabbed a belt (my back was feeling it a bit). Banged out the last ten double quick, but I didn't realise how high I was squatting.

I'll make sure next session I'm hitting better depth.

I didn't feel sick at all during the session, but a few minutes afterwards I felt pretty bad. Once I got myself together I decided to walk home (getting off the bench was difficult, had to push myself up with my hands) and walked passed the fish processing place, very nearly vomitted.

Here's the video:

edit: also I'll have to do some work to stop myself Good Morning'ing out of the hole.

[poos_n_wees]

2*100 - PB Did a third with a tiny bit of assistance, but that doesn't count for a PB

Dude! Niiiice.

Sweet vid! What program did you use to edit it? Inquiring minds wonder..lol.

I'm another one that tends to 'good morning' my heavy squats when I'm coming outta the hole.. so I'll be watching to see how you overcome this :nod:

Valhalla: From Viking mythology, Valhalla is the great hall of the god Odin, where slain warriors who have died as heroes go.

Love you Google.

[SoaringSwine]

2*100 - PB Did a third with a tiny bit of assistance, but that doesn't count for a PB

Dude! Niiiice.

Sweet vid! What program did you use to edit it? Inquiring minds wonder..lol.

I'm another one that tends to 'good morning' my heavy squats when I'm coming outta the hole.. so I'll be watching to see how you overcome this :nod:

Valhalla: From Viking mythology, Valhalla is the great hall of the god Odin, where slain warriors who have died as heroes go.

Love you Google.

I use Power Director Express by Cyberlink, but not by choice, it's the only programme that can process my stupid video camera's file format.

I think the main reason I'm GMing out of the hole is hamstring flexibility, check out this vid.

[poos_n_wees]

Shucks, that vid was helpful! I watched a couple of other ones by the same guy that were relevant too... cheers!

[SoaringSwine]

Day 2

Today was meant to be 5 sets of 15*70

Got through 4 sets OK but by the 5th back back was rooted (squatted to a 13" box touch 'n' go). Did around 10 then stopped the set and iced the back for a while before doing another 10 or so with higher bar position.

As promised this programme is already starting to root out and form issues I have. The problem is losing my tightness at the bottom of the squat. I think it's largely down to my inflexible hamstrings pulling at my lower back and causing it to round.

My short term solution is to raise my bar position and change my head position. Longer term I'm going to stretch my hamstrings out before lowering the bar again.

[Mike Zero]

squatted to a 13" box touch 'n' go

Good idea.

[SoaringSwine]

I've been hitting the internet hard this evening and here's my stretching plan:

3 x arched back bend overs for 30 secs

3 x single leg hamstring stretch (where you put your foot up on something and work your way down your leg with hands, while keeping arched back) for 30 secs (each leg)

3 x squat stretch pushing elbows into knees for 30 secs

3 x hip flexor stretch for 30 secs (each leg)

3 x abductor stretch for 30 secs (each leg)

5 x wall walk

5 x arched back squat hold for 20 seconds

3 sets of rocking glut stretch 10x each side

[SoaringSwine]

Day Three

Came into the workout mostly over my DOMS, just a bit sore in the back and legs.

Squats

6/7/8/9/10/11 reps @ 90kg (touch 'n' go to a 13" box)

Reverse Hypers

3 light sets of 10

Side Bends

1 sets of 10*50lb each side

2 sets of 10*60lb each side

Static Blast Chain Abs

5 sets of ~20 secs

Comments

Squatted with the bar higher, sitting on my traps. It's a bit more painful than having it down the back, OB pointed out that I need to get some trap fat.

Not all were perfect but most of the reps went up pretty well. The last 3 of the last set were pretty ugly and flared up my back a bit, but not too badly. Two days of squatting should give me enough time to recover then I'll be ready to recommence my battle with the iron!

[SoaringSwine]

Bench Press? What's that?

Speed BP with mini bands

Warm ups

3 sets of 3*40

4 sets of 3*45

3 sets of 3*50

Oddly enough I think the bands made me a bit faster. Lockout is not an issue for me, and the extra band tension helps the bar reversal. Speed was pretty good.

2 Board BP

5*40

5*60

5*75

3*85

3*90

3*90

Not feeling very strong with these today.

Lying Rows

10*20

8*25

8*25

My lats suck.

Skullcrushers with EZ bar

8*25

8*30

8*30

Static Blast Chain Abs

5 sets of ~20-30secs

Supersetted with...

Side Bends

5 sets of 10*70lb each side

Comments

No DOMS today! I am very thankful for adaption. Back to uni tomorrow for the first time in 5 weeks . Next week the poundage really gets cranked up with the squats.

[SoaringSwine]

Back to Squatting again...

Squats

5/6/7/8/9/10 reps @ 97.5kg to 13" box

These went pretty well. Reps were fairly clean and I didn't feel too tired/sick afterwards.

GHRs

3 sets of 8*BW

supersetted with...

Reverse Hypers

3 sets of 10*100lb

Static Blast Chain Abs

5 sets of 25-30 secs

supersetted with

Landmines with large V handle

5 sets of 10*bar

Comments

Fairly easy today, but Thursday and Saturday are going to be a real challenge, 5 sets of 15*85 and 5/6/7/8/9/10 sets @ 107.5. Fun!

[teamfatboy]

Back to Squatting again...

Squats

5/6/7/8/9/10 reps @ 97.5kg to 13" box

These went pretty well. Reps were fairly clean and I didn't feel too tired/sick afterwards.

Comments

Fairly easy today, but Thursday and Saturday are going to be a real challenge, 5 sets of 15*85 and 5/6/7/8/9/10 sets @ 107.5. Fun!

Jeepers - you must be growing quads o'steel - that looks hardcore! Great to see the progress :clap:

[craig.j]

Back to Squatting again...

Squats

5/6/7/8/9/10 reps @ 97.5kg to 13" box

These went pretty well. Reps were fairly clean and I didn't feel too tired/sick afterwards.

Comments

Fairly easy today, but Thursday and Saturday are going to be a real challenge, 5 sets of 15*85 and 5/6/7/8/9/10 sets @ 107.5. Fun!

Jeepers - you must be growing quads o'steel - that looks hardcore! Great to see the progress :clap:

yep great progress and yess very hardcore, r u using the box as an indicator of depth?

[SoaringSwine]

Hamstrings of steel! Yeah I just touch the box then shoot (hopefully) back up.

[SoaringSwine]

These 5 sets of 15 mean serious business!

Squats

5 sets of 15 reps @ 85kg (again to 13" box)

First two sets went pretty well. Third set my back started getting a little iffy. Fourth totally rooted me and had to take a long break. My form was off for the last few reps and I paid for it. Came back and did the 5th set and ground the reps out.

Reverse Hypers

3 sets of 10 with light weight

Static Blast Chain Abs

2 sets of 30 secs

2 sets of 20 secs with raised feet

supersetted with...

Landmines

4 sets with 5kg added with the short handle.

Comments

15kg in a week, sheet that was a big jump. Biggest in the programme even. I'll see how I go next week, but I might change my deadlift work to another day. Not a huge issue missing it today because my back got a hell of a workout when I stuffed my form up!

[poos_n_wees]

Squats

5 sets of 15 reps @ 85kg (again to 13" box)

You've changed

lol kidding. Its great to see you actively working on your weaknesses :nod: Still keeping up with the hammie stretches? And where are deadlifts supposed to fit in, in that workout?

[SoaringSwine]

Squats

5 sets of 15 reps @ 85kg (again to 13" box)

You've changed

lol kidding. Its great to see you actively working on your weaknesses :nod: Still keeping up with the hammie stretches? And where are deadlifts supposed to fit in, in that workout?

Yes high reps are a big change! And yes still stretching my hammies (almost) every day along with other things. I was meant to do some deficit deadlifts after the squats but was not to be.

I was out on the piss after work this evening. Had to reel myself in. I've got a big day tomorrow.

[SoaringSwine]

Started pouring down soon after I left home for the gym (I walk). Started running there but after not long I was soaked so there wasn't any point in running. Shoes were soaked right through so it was barefoot squatting today!

Squats

5/6/7/8/9/10 reps @ 107.5kg (to 13" box)

Form got dodgy right at the very end. Really need to focus on keeping tight in the hole.

Reverse Hypers

3 sets 10*50lb or so

Statis Blast Chain Abs

4 sets of ~20-30 secs

Pulldown Abs

4 sets of 10-15*30kg

Comments

Next week introduces the 7 to 12 rep stuff. To be honest I'd much rather take more weight than increase the reps. But what kind of programme would this be if it did what I wanted?

[teamfatboy]

Started pouring down soon after I left home for the gym (I walk). Started running there but after not long I was soaked so there wasn't any point in running. Shoes were soaked right through so it was barefoot squatting today!

Yep, that rain was a soaker, eh! Still, at least you didn't turn around!

Squats

5/6/7/8/9/10 reps @ 107.5kg (to 13" box)

Form got dodgy right at the very end. Really need to focus on keeping tight in the hole.

Comments

Next week introduces the 7 to 12 rep stuff. To be honest I'd much rather take more weight than increase the reps. But what kind of programme would this be if it did what I wanted?

Spoken like a true hard-core! Good to see the progress too!

[Old Bull]

I was out on the piss after work this evening. Had to reel myself in. I've got a big day tomorrow.

:naughty: :naughty: :naughty: :naughty:

Makes for a tough day at the office, but a good effort today

[SoaringSwine]

Not going to bother recording what I did today because it was all shite. My left arm had zero strength. Couldn't bench for shit, and my left arm couldn't do one of what my right could do with eight. I was pretty perplexed at the gym, then I remembered I slept on my arm last night and woke up with it dead. I get this quite often but this time it lasted AGES before I got any movement/feeling back into it. Hopefully it's just a temporary thing, I'll try some dumbbells in a couple days time to see if it's fixed itself.

[Laver]

SS,

Awesome squats bro.

I wake up with a dead arm too sometimes, if I wake up with two its a real pain in the ass cos its mission as to get out of bed or roll over and you don't want to break your arm and not realize. It's quite fun really :grin:

Never had it just before an arm session so haven't noticed if it effected my performance!

I might be in Welly this Sunday, will try to get into the house for a leg session, which would usually be on Monday but ill just have a day off.

Oh yes, and think of me at about 7:40am on Wednesday morning, will be doing 137.5Kg deads, which is 7.5kg heavier than last week, I'm amped can't stop thinking about it lol.

[2guns]

I wake up with a dead arm too sometimes

yeah sure u sleep on yr arm on purpose so in the mornign its like yr waking up to a girl aye :pfft: :pfft:

[poos_n_wees]

Is your left arm behaving now? :grin:

[SoaringSwine]

Is your left arm behaving now? :grin:

I think so :shifty:

Squats

7/8/9/10/11/12 @ 102.5kg

Doing the reps at the start even faster now. These all went pretty well except for the very last set.

GHR

2 sets of 10

Reverse Hypers

2 sets of 10*100lb

Statis Blast Chain Abs

3 sets of ~30 secs

Hanging Leg Raises

3 sets of 12

Comments

Start of this session felt really heavy but got a bit easier after a couple sets of squats.