Dave 321
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« on: February 20, 2011, 10:52:35 AM » |
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After having some rather painful problems with my hip I took a break from squatting for approximately 2 weeks, also around the end of those 2 weeks I became ill and thus didn't have a meaningful workout for about 3 weeks. On top of that, I was tired of the lack of volume in madcows and the fact that you only press once a week, with only 2 challenging sets which doesn't aid my one of my goals to reach a bodyweight press.
Since the squatting has taken a bit of a hit I've decided to start over at 100KG, 3 times a week for 3 sets of 5 reps, increasing 2.5KG per session and really concentrate on the form so I don't fuck my hip up again. Bench pressing and pressing will follow the standard texas method format, however instead of using the friday for a 5rm on deadlifts, I'll do speed deadlifts and use the intensity day for my 5RM.
So basically -
Friday - Volume
Squats - 3x5
Bench - 5x5
Speed deadlifts - 5x3
Sunday - Recovery
Squats - 3x5 (up 2.5KG from friday)
Press - 3x5
Chinups
Tuesday - Intensity
Squats - 3x5
Bench - Working up to either a 1,2 or 3 RM
Deadlift - 5RM
Week 2
Friday - Volume
Squats - 3x5
Press - 5x5
Speed deads - 5x3
Sunday - Recovery
Squat - 3x5
Bench - 3x5
Chinups
Tuesday - Intensity
Squat - 3x5
Press - Work up to a 1,2 or 3 RM
Deadlift - 5RM
Eventually I'll use sunday as a recovery day for squats so I'll still be increasing the weight twice a week, then when that becomes too taxing, I'll follow the Texas Method format for squats as well.
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« Last Edit: September 10, 2011, 06:23:29 AM by Dave 321 »
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Dave 321
Bulking Gnome
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« Reply #1 on: February 20, 2011, 10:55:38 AM » |
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I've already had two sessions on using the bastardised hybrid -
18/02/2011
Squat - 3x5 @ 100
Bench - 5x5 @ 80
Speed deadlifts - 5x3 @105
Chinups - 8, 5, 4
20/02/2011
Squat - 3x5 @102.5
Press - 3x5 @47.5
Chinups - 5, 5, 5, 5, 5
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Dave 321
Bulking Gnome
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« Reply #2 on: February 22, 2011, 03:44:49 PM » |
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22/02/2011
Squats - 3x5 @ 105KG
Bench - 1 @ 95KG
Deadlift - 1x5 @ 150KG
Used hook grip successfully for the first time ever on deadlifts... feelsgoodman.
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Dave 321
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« Reply #3 on: February 25, 2011, 08:41:08 AM » |
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25/02/2011
Squat - 3x5 @ 107.5
Press - 5x5 @ 47.5
Speed Deads - 5x3 @ 107.5
Had some annoying kid decide to join in with me when I was pressing at one of the racks... He wanted to squat.
Also, the monolift was not there as there is a comp tomorrow morning somewhere else. I don't use the monolift for its monolifting purposes, I just prefer squatting out of it.
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KJB
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« Reply #5 on: February 27, 2011, 11:28:03 AM » |
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Like a G6! Nice squats man, no safety catches though?
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Dave 321
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« Reply #6 on: February 27, 2011, 01:07:36 PM » |
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Lol, if it were up to me I'd have something else on the stereo.
Don't really need the safety catchers at the moment, it's light compared to what I worked up to previously but I was just using the power rack and it's a bit cramped in there. When I use the monolift I normally use the loading straps as a precaution.
Either way I don't think I'd have any problems dumping the weight off my back.
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Dille
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« Reply #7 on: February 27, 2011, 01:58:46 PM » |
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Either way I don't think I'd have any problems dumping the weight off my back.
Famous last words  Btw you got interesting routine there. |
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Age: 19 | Height: 180,3cm | Weight: 93kg Goal/Current: Deadlift= 215kg's/200kg's= http://www.youtube.com/watch?v=_66Pv-3TvAUSquat= 200kg's/135kg's Bench press= 120kg's/107,5kg's Overhead press= 80kg's/72,5kg's Run a marathon this summer |
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Dave 321
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« Reply #8 on: February 27, 2011, 02:14:54 PM » |
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Either way I don't think I'd have any problems dumping the weight off my back.
Famous last words Btw you got interesting routine there. It's based around what I've learned from reading the book 'practical programming'. Well, to be honest, it is what is in practical programming lol, I just mixed up the squats with starting strength as to accommodate my personal situation. |
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Dave 321
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« Reply #9 on: March 01, 2011, 02:02:30 PM » |
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01/03/2011
Well, squats sucked today.
Squats - 3x5 @112.5Kg Form seriously sucked on these
Press - 1RM @ 57.5Kg
Deadlift - 5RM @ 152.5Kg
So what did I learn today?
a) Probably that I'll need to switch to using a light squat session mid week which will leave me progressing the weight only twice a week.
b) The press 1RM I did definitely was NOT a 1RM. It was piss easy - I even had to double check the weight afterwards.
c) My deadlift technique is exactly where I want it to be.
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Dave 321
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« Reply #10 on: March 04, 2011, 10:54:40 AM » |
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04/03/2011
Squat - 3x5 @115
Bench 4x5 + 1x4 @82.5
Speed deadlifts - 5x3 @ 110
Squats kicked arse today, felt nice and easy but I'm still going to go ahead and use a recovery day for them.
Bench suffered from too much ego and I lost the last rep of the last set. But in my defence I did have some annoying little prick spotting me... Asked me if I needed help balancing the bar once I had un-racked it. Jesus.
Speed deads were... fast.
Got my first comp coming up on the 27th, pretty psyched for it.
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LittleFinn
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« Reply #11 on: March 04, 2011, 11:22:54 AM » |
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Either way I don't think I'd have any problems dumping the weight off my back.
Famous last words Seriously though, dumping the bar on squats is the most natural and instinctive thing there is. I'm inclined to think that everyone who aims to squat heavy should practice dumping the weight. I recall it was John Broz who said that you should learn to miss a lift before you go heavy on it, or something along those lines. Mainly posting to see this in mah replies. |
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Dave 321
Bulking Gnome
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« Reply #12 on: March 06, 2011, 07:59:17 AM » |
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06/03/2011
Squat - 2x5 @ 90
Press - 3x5 @47.5
Good mornings - 2x8 @ 60
Chins - 3x6 @ BW
A nice light day.
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Dave 321
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« Reply #13 on: March 08, 2011, 02:39:41 PM » |
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08/03/2011
Squat - 3x5 @117.5
Bench - 1 @ 95 went for 2nd but failed
Deadlift - 5 @ 155 easy
But disappointed with the bench, but oh well.
The previously light squat day certainly helped.
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Dave 321
Bulking Gnome
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« Reply #14 on: March 11, 2011, 10:36:30 AM » |
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11/03/2011
Squat - 3x5 @ 120
Press - 5x5 @ ~ 48.75
Speed deadlifts - 5x3 @ 112.5
Surprised at how easy the squats were, the light day really seems to have been helping me along.
Also, just a side note, I'll start adding chinups in between pressing movements now.
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