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Thread: Got2Squat Trying to Pick up Heavy Stuff

  1. #301
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    • wichita falls texas june seminar date
    • woodmere new york july seminar date
    • las vegas nevada august seminar
    Monday 9/19/2016

    Squat:
    w/u to 365x1. No way 5x5 was going. Would have been torture. Taking another day for recovery, as I have been needing lately. BCAA's should be here this week...will be taking them pre and post workout from now on to see if it helps a bit. Might just stick with squatting every 4th day regardless.

    Press:
    155x5x3 These went up ok, but did not feel as strong as last Friday.
    145x5x2, plus 3 or 4 push presses on the last set. First time I've ever done these. I struggled with balance a little bit.

    BB rows: chose a weight that is fairly light and easy. Strained my right bicep just a little bit from Friday's deadlifts....odd as I was DOH with straps, but its been a couple years since I've pulled heavy worksets DOH. Also didn't want my back to be all sore and jacked up as I need to squat tomorrow.
    185x8x3

    Bench: this is basically my press assistance until the fall classic haha.
    220x5x7 (this happens to be week 1 day 2 workout of smolov jr bench for me).
    pretty easy, paused the last set, 3 minutes rest all sets.

  2. #302
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    Wednesday 9/21/2016

    Squat: No more screwing around...its time to get these moving forward steadily. I have a plan.
    Need to feel some heavy weight on my back today so decided to ramp up to something heavy then get some volume in.
    45x10x2, 135x5, 225x3
    315x1
    365x1 Everything felt heavy as hell from here on out.
    405x1 @ a double would have been torture.
    425x1@9.5 I've recently switched from size Medium to size Large SBD knee sleeves. I have a very very strong suspicion that I was getting at least 10 lbs out of my super ridiculously tight mediums. So I guess 425 on a bad day with looser sleeves is not terrible. I think 435 would have been my max on this day.
    335x5x4

    So here is the plan. Gonna roll with a basic, weekly progression for as long as I can run it out, starting a little light. All time 5RM on squats is 405x5 with the tight sleeves. So something like:
    Monday: 335ishx5x5, add 5-10 lbs every week based on feels.
    Friday: 5RM starting with 375ish, add 5 lbs every week, followed by 2x5@Monday's weight. Basically sort of a TM with a little extra volume on Friday.

    Run this out weekly until I hopefully at least surpass my previous 5RM..If I can get to 410-415 with the size large sleeves I'll be pleased and willing to slow down progression at that point if needed. 9-10 weeks will put me at 415x5, e1rm of around 475, then make a hard push to get as close to 5 plates as I can by year end.

    Press: light
    135x5x3

    Started some new supplements today:
    BCAA's pre and post workout along with HMB and beta-alanine. Continuing to take creatine daily and whey as needed.

    BW holding around 202-203

  3. #303
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    Friday 9/23/2016

    Press:
    w/u to 135x1
    155x1
    170x1
    185x1 +5 lb PR
    145x5x5

    Bench:
    235x4x8 Did 6 reps on last set.

    Tomorrow or Sunday will be squat and deadlift. Today, I feel like I should be recovered enough to lift tomorrow.
    Might try for a 5RM on deadlift, depending on feels.

    OK, looks like squat/deads will be Sunday. So I will be recovered with no excuses. Daughter home from college this weekend, working Sat, cooking out after work.
    Last edited by BarryF; 09-23-2016 at 06:10 PM.

  4. #304
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    Monday 9/26/2016

    Today had every reason to be a great workout. 9 days of recovery since last deadlifting. 4 days off since my last squat session.

    Squat: Rx=365x5x5
    365x5x3@8ish: these didn't feel especially light but they went up well. I could have done 5x5 but wanted to save some energy for deadlifts.

    Started feeling lousy after squats. Like queezy sick lousy.

    Press: Rx=155x5x5 for a volume PR
    155x3, 145x2. Dropped weight feeling lousy
    145x5x2 dropped sets as well

    Deadlift: Rx=480x5 for new 5RM
    w/u to 455x1 pulled without straps for the first time today since finger injury two months ago. Grip felt fine
    480x1@9.5! ???
    Decided to drop way down and do a couple of easy drop sets, about 25 lbs below normal:
    405xfail. You know that movie with Tom Hanks "The Money Pit", how he laughs that "I'm losing my sanity" laugh when the bathtub falls through the floor? I sort of did this in my head at this point and left the gym.

    Hey, sometimes the spirit is willing but the body is not. One of those days. Maybe I'll do some benching tomorrow, maybe not.

  5. #305
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    Wednesday 9/28/2016

    Bench:
    45x20x2, 135x8, 185x3
    225x2
    255x1
    275x1

    300x1 +5 lb PR

    275x3 PR Have never really done triples much, so sort of a PR. But I wanted to try this because I figure at 275x5 I will have a shot at 315: Year end goal.
    245x5,5,6

    I need to commit to clearing up my elbow discomfort:
    Chins:
    BWx8,10,12 First set felt terrible, felt better as I went.

    Hammer curls:
    45's x 8
    40'sx8x2

    Elbows feeling good by the time I finished.

    No pressing today. I'm hoping to press heavy Friday for some solid volume work or a strong top set of 5.

    I think I am on track to hit a lot of fairly short term goals and milestones. The next big milestone I should hit will likely be a 1300 training total(not competing before year end with bench), followed by a 315 bench before year end. At some point after that, I should be working towards a 5 plate squat and 6 plate deadlift. This will lead into my 3 year goal of a 1400 total by next June or so. I'm very enthused about the next 6-9 months of training. Now if I can just get my squat progression to cooperate.
    Last edited by BarryF; 09-28-2016 at 12:11 PM.

  6. #306
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    Friday 9/30/2016

    Today was a really good session, not in terms of PR's, but in terms of how it went considering the circumstances.

    Squat: Loose sleeves. My 5RM of 405 was set with very tight SBD's.
    385x5@8. These felt really good. I could have easily done sets across at this weight. This may have even been a RPE 7-7.5.
    335x5x2

    Press: Shoulders/chest a little fatigued from Wednesday's very heavy bench session
    155x5x3 these went up smooth and matches PR weight for sets across, so another good result.

    Deadlift: Pulled a heavy single Monday, and I always need a full week off between deadlift sessions for recovery, and my back was still sore from my chins on Wednesday(which I haven't done in two months).
    480x4, bailed on 5th rep at the knees. Would have been all out grinder. PR match. Considering the above, this was another good result.
    425x5x2

    I think I am getting things sorted out in my head on how I can progress steadily on both squat and deadlift. Basically, I'm going to taper my deadlift volume just a little bit. No more than three sets of deads on volume weeks, and possibly go from two backoff sets to one on my heavy weeks if needed. For squats, I may do 4x5 on Monday rather than 5x5 if it will be enough to drive progress, then continue like above with one top set and two backoffs on Fridays. I just have to find the right balance of squat and deadlift volume, intensity, and frequency in order to keep both lifts moving steadily. So basically:
    Monday Squat 4x5@80ish %
    Friday Squat 1x5 at RPE 9-10, 2x5@75%ish. Once I get to RPE 10 on Friday's top set of five, 5RM every other or every third week. Friday will be medium days in between with 3x5 around 75%.

    Deadlift on Friday's: week 1 3x5 @ 80ish %
    week 2 5RM, 1-2x5 @80ish%
    5RM every third week if needed rather than every other.

    I might bounce this off Andy to see what he thinks of it.

  7. #307
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    Monday 10/3/2016

    Squat:
    375x5x2
    365x5x2

    Press:
    155x5x2
    135x5,5,9

  8. #308
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    Wednesday 10/5/2016

    Bench:
    w/u to 265x1@8
    245x5,5,5,5,6@9.5 +5 lb 5x5 PR This was previously my 3x5 PR. Had a little left in the tank.

    No pressing today: right shoulder/pec feeling under recovered(even before benching)

    Chins:
    BWx10x2 Really easy, just trying to clear up elbow discomfort

    Hammer Curls:
    3x8

  9. #309
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    Friday 10/7/2016

    Squat:
    395x5@9.5+ loose SBD sleeves
    335x5x2

    Deadlift:
    480x3@9 Time to scale back and do a week or two of volume with 3x5.
    425x5 dropped from two back off sets to one here.

    Hopefully the above is the right balance of volume and intensity to allow me to train squats the way I would like on Monday. Tomorrow will be press followed by bench if I have time. Work schedule might be nuts tomorrow.
    Last edited by BarryF; 10-07-2016 at 05:06 PM.

  10. #310
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    starting strength coach development program
    Sunday 10/9/2016

    Press:
    135x5
    140x5
    145x5
    150x5
    155x5

    Bench:
    w/u to 185x1 Right pec feeling strained. I'll bench Tuesday.

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