Gasping for 10 x 200Kg by June

[Gasp]

Just finished a fairly intense summer of leg work which would ultimately get me in good stead to compete in the BB Nationals (Grandmasters) later this year.

After some fairly dissapointing health setbacks I created numerous goals along the way, not for ego purposes, but to maintain a personal competitive interest to help defeat the traditional "one step back" for every one or two forward.

I`m still learning on a daily basis but want to now share and record some of my training along the next stage.

My target is to manage 10 deep squats with 200kgs by June and build/separate/strengthen my hamstrings to help in the process.

I will include my previous months workouts tomorrow to show the progression so far.

[Gasp]

Tuesday 30 March

30 minute warm up/stretches

incl;

4 sets Side hip raises

3 sets 15 back extensions with 10kg weight.

thigh stretches and copius amounts of deep heat.

(Belt used at 120Kgs and wraps from 160kgs due to some niggles)

Squats

warm-up

10 x 60 kgs

12 x 60 kgs

10 x 100kgs

6 x 120 kgs

5 x 140kgs

3 x 160kgs

1 x 180kgs

working

8 x 180kgs

8 x 180kgs

15 x 140kgs

(comments

second set of 180 was supposed to be relatively comfortable this week but ended up popping my eyes out on the mirror and leaving two fried eggs to clean off.)

Stiff legged deadlifts with very slight knee bend up to 2 x 10 with 100kgs.

[jono]

nice work mate - getting some good depth?

[steak]

choice goal! Will be keeping an eye onya journey. Quads looking tank

[Gasp]

Thanks Jono. Always deep.

I would rather sacrifice weight than depth.

[severe]

I would rather sacrifice weight than depth.

Amen to that, and from the look of your quads, what more proof do people need, regarding the value of going deep?

You have awesome size and seperation going on, bro.

[Gasp]

Thanks Steak and Severe.

I`m also trying to show how by alternating low/medium rep highweight and high rep medium weight workouts will create some amazing results in a relatively short time. Not only for the legs but activating the entire body.

Theres a lot of sound valuable technical knowledge thrown on this sight but some of it can confuse the hell out of the newbees.

Strict following of some basic uncomplicated routines is the best advice I can give.

Back in 1998 I trained NZMM as a 15year-old to win the teenage title and runner-up in the National under 21s (as a 17y.o) shortly after. He went from 68kgs to 85kgs by the end of the year (Naturally and with a sixpaK).

The basis of his training was alternating squats whereby his legs were the envy of every 1st fifteen player around.

By alternating every workout the arduous "get legs done and out of the way for the week" hassle becomes far more interesting and staleness will not creep in.

[startinfromscratch]

Thanks Steak and Severe.

I`m also trying to show how by alternating low/medium rep highweight and high rep medium weight workouts will create some amazing results in a relatively short time. Not only for the legs but activating the entire body.

Theres a lot of sound valuable technical knowledge thrown on this sight but some of it can confuse the hell out of the newbees.

Strict following of some basic uncomplicated routines is the best advice I can give.

Back in 1998 I trained NZMM as a 15year-old to win the teenage title and runner-up in the National under 21s (as a 17y.o) shortly after. He went from 68kgs to 85kgs by the end of the year (Naturally and with a sixpaK).

The basis of his training was alternating squats whereby his legs were the envy of every 1st fifteen player around.

By alternating every workout the arduous "get legs done and out of the way for the week" hassle becomes far more interesting and staleness will not creep in.

i remember someone posting a vid of you squatting awhile back, was impressive! something for us newbs to aspire to...

could you elaborate a little on exactly how you rotate your squatting? curious. though i understand if the details are 'secret squirrel'.

[nzmusclemonster]

nice work mate - getting some good depth?

Gasp didn't go to the gymrat school of squatting :pfft:

[teamfatboy]

nice work mate - getting some good depth?

Gasp didn't go to the gymrat school of squatting :pfft:

True, dat, very very true... he was still knocking them out that way when I saw him last week! Wicked work, something for the rest of us to aspire to!

[ohjoshua]

looks interesting... will be watching.

Too bad helping NZMM get big and strong so young made him so cocky.

[Gasp]

Saturday 3 April

Squats

drop back to 150kgs

Stretching and warmup 30mins

side hip raises

back extensions

10 x 60kgs

12 x 60 kgs

10 x 100 kgs

6 x 120 kgs

2 x 140 kgs

15 x 150 kgs

15 x 150 kgs

finished comfortablyish! next workout 5 days as no risk of overtraining.

finished on hamstring curls and calf raises.

[runveerun]

Good stuff Gasp it's great to have some clear goals to keep aiming for I'm sure you'll ace 10 x200kg by June :nod: Those are some mean looking legs you have sir :clap:

[Gasp]

Thursday 8th April

Looked forward to today. After dropping back last Saturday and getting through workout easily I started to load with Creatine on Tuesday for the next phase and provide a boost.

Used NFS Superendur EMX with Creatine before and after.

Squats 160s today.

Up at 05:30 on domestic duties so got a protein shake in early.

Gym 09:30

Warmup 30mins

Usual stretches. PLenty of side hip raises and back extensons.

Deep Squat stretches (no weight)

60kgs x 10

60kgs x 12

100kgs x 10

120 kgs x 5

140kgs x 3

150kgs x 1

160kgs x 15

160kgs x 12

Used belt and sleeves from 140kgs. No wraps

Put everything into first set 160 but hit the wall during second.

Will break for 6 days but work hamstrings, lower back and Abs.

[Grover]

:clap:

awesome stuff, more reason to be squatting!

Do you do anything else other than working your legs?

[Gasp]

:clap:

awesome stuff, more reason to be squatting!

Do you do anything else other than working your legs?

haha yes, but I got too lazy with the rest of my journal and everything else.

So the purpose of this journal was purely on my leg program.

Will try to record other goals and progress soon but hopefully I can get this one ticked off.

[steak]

160x15 :clap: Nice one Gasp

[ohjoshua]

:clap:

awesome stuff, more reason to be squatting!

Do you do anything else other than working your legs?

Too many young guys in the gym just training their legs... Its a good idea to havea balanced phsyic training upper and lower.

[Gasp]

Too many young guys in the gym just training their legs... Its a good idea to havea balanced phsyic training upper and lower.

how about "not enough young guys training legs". Might be a bit more accurate.

I see guys training biceps and chest 3-4 days a week wondering why they`re still contenders for the Mr Puniverse title.

Legs training fires up the whole furness buddy.

[teamfatboy]

Too many young guys in the gym just training their legs... Its a good idea to havea balanced phsyic training upper and lower.

how about "not enough young guys training legs". Might be a bit more accurate.

I see guys training biceps and chest 3-4 days a week wondering why they`re still contenders for the Mr Puniverse title.

Legs training fires up the whole furness buddy.

Amen to that - the contenders for Mr Puniverse were out in force at lunchtime! So much "curl-jerk and pose" it was comical!

And yes, legs fire up the whole furnace... mine's at "11" right now, and my squat routine wasn't nearly that involved !

[Gasp]

Squats 170s

For your amusement tragedy struck earlier this week when my shoeless foot got run over in the driveway (accidentally).

Hot Tip When you get your foot run over don`t immediately yell out ARRRRRGGGGGGH FAAAAAAAAARRRRRRRRRRRRRRRRRRKKKKKKKKKK!!!!

It tends to prompt the driver to immediately stop to see what the fuss is all about and leave her Diamante on your foot for what seemed an eternity!!

Net result two very enlarged bent toes (photos available) which I refuse to let interfere with my goal.

Sunday 11 April

Warm up 30mins

Back extentions with 10kg weight 3 sets 15.

Squats

12 x 60kgs

12 x 60kgs

10 x 100kgs

5 x 130kgs

2 x 150kgs

13 x 170kgs

12 x 170 kgs

5 sets hamstring curls to finish

[Gasp]

Sunday 18 April

Fairly jaded after 7 days work and a 3am alarm..but the show must go on!

Gym 15:00

Weight 109kgs

15mins crosstrainer and 20 mins stretching

Back extentions 3 x 15 with 10kg weight.

side hip raises

light hamstring curls

Squats: Back to 180s again: Break of 7 days prior.

12 x 60kgs

10 x 60kgs

10 x 100kgs

6 x 120kgs

4 x 140kgs

2 x 160kgs

10 x 180kgs

10 x 180kgs

Good solid workout.Need to target next peaks at 185 and 190.

6 days rest then drop back to 155kgs then

5 days rest and 160kgs

[steak]

Good tonnage Gasp 8)

[drizzt]

Squats 170s

For your amusement tragedy struck earlier this week when my shoeless foot got run over in the driveway (accidentally).

Hot Tip When you get your foot run over don`t immediately yell out ARRRRRGGGGGGH FAAAAAAAAARRRRRRRRRRRRRRRRRRKKKKKKKKKK!!!!

It tends to prompt the driver to immediately stop to see what the fuss is all about and leave her Diamante on your foot for what seemed an eternity!!

:shock: And you're still squatting? :clap: Could teach a few boys I know a thing or two about getting over cuts and bruises :pfft:

KUTGW mate, still yet to see you at Bodyworks but I'm sure I'll spot those legs/the only person doing that sort of weight 8)

[Optimass]

10 x 180kgs

10 x 180kgs

Good solid workout.Need to target next peaks at 185 and 190.

awesome Gasp - 10 x 180kg ... between you and Steak I am going to develop a good complex