Squats forge Iron Gods...

[Phedder]

My gym is officaly closed for about ten days now... need to find a gym close by to cover a few sessions till it reopens. :?

Might be worthwhile starting a thread in the gyms/equipment section, or even just asking a few local guys you know. What part of Auckland are you?

Deadlift: Changed my technique (still conventional) and I think I like it.

Love that feeling, little tweaks that help something feel better What is it that you've changed?

[Big john]

OnlyHuman wrote:Deadlift: Changed my technique (still conventional) and I think I like it.

the only way to go...let know one else tell you otherwise 8)

[OnlyHuman]

My gym is officaly closed for about ten days now... need to find a gym close by to cover a few sessions till it reopens. :?

Might be worthwhile starting a thread in the gyms/equipment section, or even just asking a few local guys you know. What part of Auckland are you?

Deadlift: Changed my technique (still conventional) and I think I like it.

Love that feeling, little tweaks that help something feel better What is it that you've changed?

Mt Albert/Waterview area... Only planning on a few sessions so should be ok.

Hard to explain, but mainly hip and upperbody positioning, relatively to the bar. Still playing around with it but so far I felt better posterior chain activation. I just red Mark Ripptoe's article on deadlifting and played around with set up. Still have to see for a few sessions and at heavier weights I guess.

[Big john]

My gym is officaly closed for about ten days now... need to find a gym close by to cover a few sessions till it reopens. :?

Might be worthwhile starting a thread in the gyms/equipment section, or even just asking a few local guys you know. What part of Auckland are you?

Deadlift: Changed my technique (still conventional) and I think I like it.

Love that feeling, little tweaks that help something feel better What is it that you've changed?

Mt Albert/Waterview area... Only planning on a few sessions so should be ok.

Hard to explain, but mainly hip and upperbody positioning, relatively to the bar. Still playing around with it but so far I felt better posterior chain activation. I just red Mark Ripptoe's article on deadlifting and played around with set up. Still have to see for a few sessions and at heavier weights I guess.

maybe slap up some vid together bro...to get a better idea?

[OnlyHuman]

Might be worthwhile starting a thread in the gyms/equipment section, or even just asking a few local guys you know. What part of Auckland are you?

Love that feeling, little tweaks that help something feel better What is it that you've changed?

Mt Albert/Waterview area... Only planning on a few sessions so should be ok.

Hard to explain, but mainly hip and upperbody positioning, relatively to the bar. Still playing around with it but so far I felt better posterior chain activation. I just red Mark Ripptoe's article on deadlifting and played around with set up. Still have to see for a few sessions and at heavier weights I guess.

maybe slap up some vid together bro...to get a better idea?

Good idea big guy! I don't have one but see if I can source one or cross fingers... Santa maybe reading this :? Ha ha but yeah I want to see it as well...

[OnlyHuman]

Front squats

120 x 3

110 x 3

110 x 3

110 x 3

Bench

110 x 3

102 x 4

102 x 4

102 x 4

Dips

5 sets of 8-10 reps @ BW + 20 kg

Lat pull down

4 sets of 10 reps

Cable rows

4 sets of 10 reps

Biceps

4 sets of something something reps ...

Average session. Average on energy but ok on motivation.

Pumped some biceps to camouflage my self ... trying to blend in with the aesthetic crew :grin:

[OnlyHuman]

Wednesday

Squats

Worked up to a 130 triple that felt heavy :? RAGE ensured :banging: ...

While my bench and deadlift is climbing, my squat refuses to improove :disgusted:

Decided to start Smolov on the spot to remedy my shitty squats.

Used 150 as my predicted max.

I have done the base cycle in the past, which gave me 10 kg. From memory I felt pretty run down at the time and my knees bothered me quite a bit.

I think I contributed to this by doing too much other stuff as well as not doing enough rehabilitative work. try to do better this time around...

4 sets of 9 reps @ 105

I was huffing and puffing ... I hate high reps :evil: but managed to get it done.

Thursday

Squats

5 sets of 7 reps @ 115

Same. High reps catch me out :shifty: managed to get them all done tho.

Bench

102.5 x 5

102.5 x 5

102.5 x 5

Happy with the bench.

Today

7 sets of 5 reps @ 120

Despite being the third day in a row for squatting (Making stupid decisions since like forever.... flame away if you must :flames: ) these felt much easier than the previous two days.

Eating: High protein and in calorie surplus for sure.

Sleep: Good. Lots of cat naps as well.

Stress: Low - Moderate

[Monarchking]

Decided to start Smolov on the spot to remedy my shitty squats.

good stuff bro, good luck.

[Phedder]

Decided to start Smolov on the spot to remedy my shitty squats.

This made me crack up! Brought the scenario to my mind of you in the gym, pissed off at a difficult triple at 130 and saying "f*ck it, Smolov will fix this shit!" And proceed to bang out 4x9@105 :pfft:

Good squatting mate, keep it up and your squat has no option but to improve. Will be my next step after this 5x5, so will definitely watch with interest :nod:

[OnlyHuman]

Decided to start Smolov on the spot to remedy my shitty squats.

good stuff bro, good luck.

Thanks Monarchking appreciate it!

Decided to start Smolov on the spot to remedy my shitty squats.

This made me crack up! Brought the scenario to my mind of you in the gym, pissed off at a difficult triple at 130 and saying "f*ck it, Smolov will fix this shit!" And proceed to bang out 4x9@105 :pfft:

Good squatting mate, keep it up and your squat has no option but to improve. Will be my next step after this 5x5, so will definitely watch with interest :nod:

Ha Ha :oops: Thank you Phed!

Appreciate the kind words and the support guys!

[OnlyHuman]

Base Meso week 1 / day 4

Squats

10 sets of 3 reps @ 130

Close grip BP

Worked up to a 100 x 3

Marfen

90 x 5

95 x 5

Core...

The 130 felt a bit better than the other day, regardless I started to fade by the last 3 sets.

Depending on how tonight goes (or how I feel tomorrow) , I may squat tomorrow because I don't think I be able to go to the gym on monday/tuesday.

[OnlyHuman]

Base Meso Week#2/Day#1

Squats

4 sets of 9 reps @ 115

Chest supported BB rows

4 sets of 12 reps @ 50

Lat pull downs

2 sets of 10 reps @ medium-ish...

Good session. I like frequent squating. I think my body responds to it well. This has been my 5th day of squatting in a row and despite the fact that I had to add 10 kg to the bar and that this is my 6 th day of squats this week it went better than expected. Not to optimistic tho :pfft: from past experience I'm sure that the program will catch up with my recovery abilities. Upping my cals significantly on training days an additional 2L chocolate milk for the win!

The rows and pull downs were just moderate weights. Just trying to do some so I maintain structural balance more than anything. Nothing too intense should not impact my recovery at all I think.

[Monarchking]

f*ck man 5days in a row =epic lol

was going to ask you if you were just going to eat as much as possible or try keep somewhat tidy. mm chochlate, I'm digging the yellow top $5 a pop though :grin:

squat squat squat!

[tinytraps]

Son you is crazy Frequent squatting surpasses all for increasing squats quickly and I think you will gain very well off this cycle!

[OnlyHuman]

f*ck man 5days in a row =epic lol

was going to ask you if you were just going to eat as much as possible or try keep somewhat tidy. mm chochlate, I'm digging the yellow top $5 a pop though :grin:

squat squat squat!

Aiming at somewhat tidy. I guess tidy by powerlifting standards but perhaps not so much by bodybuilding ones. Not pigging out on ice cream, choc etc but may have it occasionally. Introduced a hefty dose of chocolate milk into the post workout window for added recovery :nod: I think it was Alan Aragon who compared chocolate milk to Biotest's Surge for recovery and showed no difference. Crazy huh ... for like a quarter of the price :-s

Son you is crazy Frequent squatting surpasses all for increasing squats quickly and I think you will gain very well off this cycle!

Ha Ha .. Just keen as :wink:

I certainly hope so :pray:

[OnlyHuman]

I have training ADHD so from now on I will just write silly things into the headings :pfft:

AM session

Squats

5 sets of 7 reps @ 125

Bech

105 x 5

PM session

Squats

7 sets of 5 reps @ 130

Close grip BP

90 x 4

95 x 4

97.5 x 4

9 cm board press

110 x 3

115 x 3

Core

AB wheel

Leg raises

Squats: In both session I felt ok untill the very last set. Then I had to call upon some willpower to get them underway. Went alright quite a few slower reps but no major grinders today.

Bench: In the morning I was just happy to get 5 on 105. Wasn't easy but got them. In the PM I think I had more in the tank for the board presses. Pretty sure a 120 would have gone up for a triple but I decided to play it easy - ish so not to overwhelm the body ( Like 2 squats session a day or something... :pfft:)

[Phedder]

You did...two Smolov sessions...in one day... :crazy:

Was this you as a child?

But seriously, that's insane. May as well just do the whole weeks sessions next time

[OnlyHuman]

You did...two Smolov sessions...in one day... :crazy:

.... May as well just do the whole weeks sessions next time

Ha Ha :oops:

I'm never sure when I can make it to the gym at the moment so I just try and get as much squatting in as I can, when I can.

I would be quite keen to try and see if one could get a weeks worth done in one day actually :shifty:

Funny picture lol :grin: :clap:

[OnlyHuman]

“Know, first, who you are, and then adorn yourself accordingly.”

Epictetus

Morning session:

Squats

4 sets of 9 reps @ 122.5

Bench

100 x 2

Midday session:

Squats

5 sets of 7 reps @ 132.5

Afternoon session:

Squats

10 sets of 3 reps @ 140

Hammer strength row

4 sets of 15 reps @ 45

Biceps

2 sets of 10 - 12 reps...

Squats: Not sure what to say ... the numbers should speak for themselves :shifty: It was hard work but did not fail any reps. The higher rep sets were a hell on the old ticker while the triples were hard due to cumulative fatigue.

I wish the gym wasn't closing at the usual time of 5 pm ... I would have liked to do some more upper back and core work. Got to get it done an other day I guess. Not sure when I be able to hit the gym up again... but I figure I done enough for one day to force some adaptation for the next day or two :pfft:

[Monarchking]

^^lol! :evil: :evil: :clap:

u still study bro or even work? lol .good squatting that shit is kick arse.

[OnlyHuman]

^^lol! :evil: :evil: :clap:

u still study bro or even work? lol .good squatting that shit is kick arse.

Working long hours but intermittently.

So when I can I hit them ... I hit them hard because I never know when I can do so again.

Thanks bro :oops: I have some major DOMS as the outcome ha ha :pfft:

[OnlyHuman]

“I am more comfortable with failure, than I am with regret.”

Squats

5 sets of 5 reps @ 140

Close grip BP

90 x 3

95 x 3

100 x 3

Marfen BP

90 x 5

90 x 5

90 x 5

Core: daredevil time on the AB wheel...

Wow what a session.

When I was making my way to the gym I was thinking giving squats a go today is possibly not one of my brightest idea. As I come to experience, Vine and being a bit short on sleep (not to mention my last solid meal last night ...) is not the best squat maker :pfft: Oh well... was keen to see how I will go anyways...

Managed 5 x 5 than called it quits on the squats. Figured it will be enough for today. Not that disappointed to be honest. Considering that a few days back I had a hard time on 130 for triples now I had a hard time on 140 x 5s... This is possibly the most sets of 5s I done at 140 as well ... (I think :-s ) Also... according to the plan I only should have done 135 for 7 sets of 5s.

So can't really justify today as a bad day in the office ....

[OnlyHuman]

Only dead fish go with the flow.

Squats

150 x 3

150 x 2

145 x 1

Bench

100 x 2

1 arm DB row

4 sets of 8-10 reps

Some light biceps work....

Went in for some squats :pfft: but was not going to happen. 11 Smolov squat session in 14 days finally caught up with me. I was fading fast on the squats and decided to give the body some well deserved rest from heavy squatting. I am still planning to do some "light" sessions until I feel like maxing out on squats to see if I managed to bump it up a ted bit. I used 150 as my max for this "concentrated block" as my estimate but must remind you that two weeks ago I found triple-ing 130 challenging so not so sure if I actually had 150 in me at the time or I was having one of those really off days. :shrug:

either way squats hasn't been moving in the right direction prior to it, so we see if doing something silly like this will bump it up a notch or not.

[Phedder]

170+ going down and then up again Insane squatting lately mate, definitely forced your body to get stronger :nod:

[OnlyHuman]

170+ going down and then up again Insane squatting lately mate, definitely forced your body to get stronger :nod:

Thank you Phed! 150 to 170 ... That would be a huge jump, especially at my body weight. I really don't want to make my mind up about numbers just yet. I take any gain I can