Squats and Junk Food III

[Meat_Head]

I finally got a new gym membership and I'm back in business, so its time to get busy. I figured it warranted a new journal. This was today:

Squats
45x8
95x5
135x5

155x5
155x5
155x5
155x5
155x5

Standing overhead press
45x10
65x8

85x5
85x5
85x5
85x5
85x5

Pullups
BWx1
BWx2
BWx3
BWx2
BWx1

Bodyweight: 203.5lbs

Good workout, glad to know I can still squat. OH press was ok, I wasn't expecting much more than that. The pullups were downright embarrassing. I'm gonna do ladders like that every workout to remedy this.

[Meat_Head]

Squats
45x9
95x6
135x5

165x5
165x5
165x5
165x5
165x5

Bench press
45x10
95x6
115x4

125x5
135x5
135x5
135x5
135x5

Bent over rows
45x10
95x8

145x5
145x5
145x5

Pullups
BWx1 + 10 second negative

Bench presses felt a bit awkward, but no shoulder pain so I'll keep them in the routine on day B. That one pullup rep and neg were all I could manage after rows. Good workout.

Bodyweight: 202.5lbs

[benno]

Good stuff, keep working hard! Ill stay posted.

[Meat_Head]

This was yesterday:

Squats
45x6
95x5
135x5

155x5
175x5
175x5
175x5
175x5

Standing overhead press
45x10
65x5

95x5
95x5
95x5
95x5
95x4

Pullups
BWx1
BWx2
BWx3
BWx3 Just missed the fourth rep
BWx2
BWx1 + 10 second negative

Bodyweight: 206lbs

Celebrated the girlfriend's birthday and mine, and while I swam 1-2 hours every day since the last workout, the beer and food has obviously taken its toll. Doh. Squats with 185lbs for 4x5 next workout. Looking forward to working with 225lbs+ again soon.

[Meat_Head]

I'm changing up day B so I can get more heavy pulling done. I think I'll be able to lift more often if I'm not doing squats every day as well.

Rack pulls
From right at the kneecaps

95x5
135x5
185x5
225x3

275x3
295x2
295x2

I probably should work into these more before trying anything that is heavy(for me...), but the doubles felt good. My traps are destroyed! Anyway, I'm hoping to get 315 for 3x3 in a month.

DB bench press
Switched to dumbells so I won't have to get a spot from hammer curling fratboys. Meant to do another working set but it'll have to wait.

30x10
45x8

60x6
70x5
70x4

Pullups
BWx1
BWx2
BWx3
BWx4
BWx2.5
BWx1 + 10 second negative

Bodyweight: 202lbs

[Meat_Head]

Squats
45x5
95x5
135x5

155x5
185x5
185x5
185x5
185x5

Standing overhead press
45x8
65x5

95x3
105x5
105x4
105x3
105x3

Pullups
BWx1
BWx2
BWx3
BWx4
BWx3
BWx2
BWx1 + 10 second negative

Had a lot more power on the squats and pullups, good explosive reps.

Bodyweight: 202.5lbs

[Meat_Head]

Rack pulls
95x5
135x5
185x5
225x3
245x3

275x3
275x3
275x3

DB bench press
35x10
55x7

70x5
70x5
70x5
70x4.5
70x3.5 really fought for the fourth rep but it wouldn't go

Pullups
BWx1
BWx2
BWx3
BWx3.5
BWx2.5
BWx1 + 10 second negative

Bodyweight: 205.5lbs

I was hoping for more on the pullups, but I think the pulls may have weakened them some. Overall, good workout. Rack pulls felt a lot more secure, form much improved so I'll increase from there. I'm already seeing the results in the mirror, more thickness in the shoulder girdle and lats, especially, so I see no reason why I shouldn't be eating like a pig! Time to scarf down a pizza

[twm]

good to see you back at it.

why not do deads from the floor?

[CrazyK]

Great work in here big guy. You're workouts are short and to the point. I like it and good luck, I'll be checking in.

[Meat_Head]

Thanks twm and crazy. I chose rack pulls (for now) because they are much less technically demanding, even though I'm giving up some lower body development by shortening the ROM. They still give a good hamstring/hip flexor workout, but allow you to overload your back quite nicely, plus you can use more weight than with a full DL and my back (spine erectors, along with everything else) is a weak point that I have to address.

Anyway, once I work up to 315 for 3x3 I'm going to drop the pins down one level. I'll drop the weight back to 275 for 3x3 and work up to 315, then drop the pins another level until I'm working full range. If I'm careful, 315 will feel like nothing when I'm finally getting it from the floor. What do you think?

[twm]

mmm, personally, i'd just work from the floor from the get-go. no better way to improve an exercise than by doing it. it sounds like you have a solid handle on it either way though

[Meat_Head]

Squats
45x8
95x5
135x5

155x5
195x5
195x5
195x5
195x5

Ouch!

Standing overhead press
45x8
65x6

95x3
115x4
115x1 felt a tiny tweak in my lower back, didn't want to risk it till next workout so I dropped the weight
95x5
95x3

Pullups
I really didn't want to do these today, I was pretty exhausted at this point. Must have screwed up my pre-workout meal or something. Still, I got up to my 4 reps, hopefully 5 will come soon.

BWx1
BWx2
BWx3
BWx4
30 seconds rest
BWx2.5
30 seconds rest
BWx1 + 5 second negative


Bodyweight: 206.5lbs, just what I was hoping for! This bulk is definitely going

[CrazyK]

Very efficient workout and good job on recognizing a strain and not letting your ego get to you and going for it anyway. Smart training in here

[Meat_Head]

Well I took 5 days off after my first month back at the freeweights. Unfortunately I got a painting job with my bro the day I was supposed to go back. 8-10 hours of painting and moving furniture a day all last week, the last day was 13 hours, so needless to say, I didn't have the motivation or energy to make it into the gym. Got a good week of GPP in to help with recovery though.

Now that that is all dealt with, time to start the next phase, which is a short strength/power cycle I created before I jack up the volume. Should last 5-6 weeks. Here was today:

Pullups
I started with these first since someone was in the powerrack doing something ridiculous with 65lbs

BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx1.5

Rack pulls
95x5
135x5
185x4
225x3
245x2

275x1
295x1
315x1
315x1
315x1

60-90 seconds between singles

Face pulls
80x20

Standing overhead press
45x10
65x5
85x5

95x3
115x1
125x1 (my core is in really bad shape, felt like my abs were about to tear open on this one, adding overhead squats on both days to compensate)
115x1
115x1
115x1
115x1

30-60 seconds between singles

Overhead squats
45x10

I forgot just how badass overhead squats are. Got teh pump in the shoulders and back. These should progress quick.

Bodyweight: 204.5lbs

[Meat_Head]

Went to the lake all day yesterday, so I didn't make it to the weightroom until today. Got about 4 hours of GPP swimming around yesterday. Today's workout:

Overhead squats
45x11

Powercleans
65x3
95x3

115x1
125x1
135x1
135x1
135x1
135x1

60-90 seconds rest between singles

These felt good, aside from the headache after every rep. Might be something with my breathing, oh well. 145lbs is next workout.

Squats
135x1
135x5
155x4

185x3
205x1
225x1
225x1
225x1
225x1
225x1

90-120 seconds rest between singles

These were excellent, form was perfect, depth was well below parallel, very controlled reps.

Face pulls
90x10

Pullups
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx1
BWx1
BWx1

30-60 seconds rest between sets

Lots of power on these, should get 30 total reps in the next few workouts, then it'll be time to add weight.

Bodyweight: 206lbs

[CrazyK]

That's a lot of pull ups! How does your back and hands feel now?

[Meat_Head]

Crazy, they felt pretty damn sore! They do after every workout hah but the pullups are doing a lot of good.

Rack pulls
95x6
135x5
185x4
225x3
245x2

275x1
295x1
315x1
335x1
315x1
275x1

90-120 seconds rest between singles

Face pulls
80x20

Standing overhead press
45x10
65x5
85x4
95x3

115x1
125x1
125x1
125x1
125x1
115x1
115x1

90-120 seconds rest between singles

Pullups
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3
BWx2.5
BWx2
BWx1 + 5 second negative

60 seconds rest between sets

The rack pulls definitely affect these, but that's alright. I'm going for 30 total reps no matter what next workout.

Bodyweight: 208lbs

[Meat_Head]

Felt a little burned out since the last workout, had some back problems. Spent the time between then and now stretching and doing soft tissue work, and I think its pretty much resolved. Nonetheless, I take this as a sign that I need to change things up and start lighter again, work my way up to maximal effort. I'll be doing front squats instead of back squats and full ROM deadlifts instead of rack pulls.

Here was today:

Overhead squats
45x8
65x10

Front squats
Using a clean grip

65x8
95x6

115x5
135x5
135x5
135x5

Starting light with these, they felt GREAT except for some wrist problems. Even with just 135 my quads were pumped.

DB bench press
35x10
55x7

70x5
70x5
70x5

Bent over rows
95x10

135x5
135x5
135x5 + 2 BW pullups + 5 second pullup negative

Light weight here, too, they'll progress quick.

Bodyweight: 208.5lbs

[Meat_Head]

Overhead squats
45x8
55x8

Front squats
65x5
95x5
115x5
135x5

155x5

Deadlifts
95x5
135x5
155x3

185x3
185x3
185x5
185x3

Starting really light on these so I can up the weight every workout for a while

Standing press
65x5
95x5
105x5

115x5

Pullups
BWx6.5 I was about 2 inches from finishing rep 7, sucks...


Bodyweight: 208lbs

[Meat_Head]

Overhead squats
45x8
55x10
70x8

60-90 seconds between sets

These feel very steady and strong. I'll be moving up to 95 and 115 very soon.

Front squats
65x5
95x5
115x5

140x5
140x5
140x5

90-120 second between sets

ATF reps, very good...

DB bench press
35x10
55x8

75x5
75x4.5 couldn't lock out the 5th rep
65x5

90 seconds between sets

Bent over rows
65x5
95x5
115x5

140x5
140x5
140x5 + 2.5 pullups

90-120 seconds between sets

OH squats, front squats, deadlifts and rows are going to thrive on this routine. More importantly, I'm having fun lifting. Over the next 2 months I will achieve a bodyweight of 215lbs, a front squat of 185x5, a bent over row of 185x5, and an OH squat of 115x5.

Don't believe me?

*!#$ you!

Watch me grow...

Bodyweight: 209.5lbs

[Drew92]

Good luck on your goals. I'll have to try over head squats today.

[Coke]

Good luck on your goals..

Same here, wish you the best - I believe you will do it all in a reasonable amount of time bro, lol.

[Meat_Head]

Thanks famous and coke! Everything in time...

Overhead squats
45x8
60x10

Front squats
65x8
95x5
115x5
135x5

160x5

Deadlifts
95x5
135x5
155x5

190x3
190x3
190x3
190x3
190x3

90-120 seconds between sets

Standing press
45x10
65x8
95x5

120x5

Pullups
BWx8 these just flew up, my body felt very light!


Bodyweight: 208lbs

[Coke]

Nice job man, that's a big effort.

[twm]

keep it up man. looks like youre progressing real nicely on the pullups and oh press.