Squatter69's Journal

[squatter69]

Here are my workouts from this week-

Monday
Squat-
315x10
345x6
225x for something over 13, stopped counting

Back raises with light band, 5 second negative
4x8-12

5 giant sets of leg curls, leg extensions, and leg presses, 20 reps each, than partials at the end of the last 2 sets

Tuesday-
Closegrip pulldowns 5x8-12, drop set
Widegrip cable rows, 5x8-12
Dumbbell rows, worked up to 130x8
Chinups, 3x8
Shrugs, 225 for 4x20-30
one arm preachers 3x8-12

Thursday-
Incline barbell, 155x10, 175x8, 190x6, 200x5
Dumbbell flat, 4x12
Pullovers supersetted with flies, 4x8-10

Friday-
Arms, who cares

Took sunday off cause i got sick, normally shoulders

[byronsru24]

Good to see you on here pimple

[squatter69]

Monday-

10 inch box squat

245x8
275x6
295x2
315x2
335x2

Sumo rackpulls, narrow stance with a thick bar
405x8

Leg curls supersetted with Hack squats
4x12-20

Leg extensions
1 long rest pause set, 75 total reps

Hyper extensions with 10 pounds
3x12-20

Just wanted to build some grinding strength with two lifts I am terrible at and do some high volume on my assistance. Had another double in me on the squat but my best pr at that depth is 365x2, with no volume before.

[byronsru24]

I thought you were going w/ an 8 inch box?

[squatter69]

Decided against it last moment, I've never really done anything heavy from that height wanted to put it off.

[squatter69]

Tuesday-

Deadstop Dumbbell rows

80x10
90x8
95x8
100x6

Shrugs
225x30
315x20
365x12, drop set to 315 got a couple extra

Chest supported rows
4x8-12

Close grip pulldowns
6x10

Biceps
3x8-12

Decided to drop the volume and go heavier on my assistance stuff, see how that goes.

[byronsru24]

This workout was almost "sack" worthy

[squatter69]

Thursday-
Bench(no handoffs)-
185x10
205x8
225x6
250x2
265x2

High Incline Dumbbell
4x8-12 (heavy)

Machine pullover supersetted with machine flies
3x12-15

Finally ditched my training ADD since my meet. I came up with some good ideas to build mass and strength without going that heavy.

[byronsru24]

Handing off to yourself will make it that much easier on meet day. Especially if you have an expert like me handing off to ya

[squatter69]

Friday-
Did arms and calves. Not worthy of a post.

On a side note my weight is dropping and I am hitting some pr's, all is good.

[squatter69]

Sunday-

Cable lateral raises
3x8-15, drop set on the last set

Dumbbell shoulder press
55x8
60x8
65x8
70x8 pr

Giant set-
Facepulls, 3x35

Pushdowns 3x12

Cable upright rows 3x8-10

Dip machine 3x12

[byronsru24]

Did you walk around and hit some poses after that workout?

[squatter69]

12 inch box squat, close stance. puts me about an inch below. I hate this lift the most
275x6
305x6
345x1
385x1
405x1 PR
225x12

Arch back GMS, little bit wider than shoulders, toes straight
185x6
205x6
225x5 PR

Hypers with light band supersetted with Leg press

Hypers 3x10

Leg press
6 platesx10
8 plates x8
9 plates x8, dropped a plate and did 4 more

Leg extension
x20
x12
x12, partials
dropped weight and did 12 more, than more partials


I am already sore. I am taking squatting off next monday cause I can start to feel my speed dropping off on those top sets and staying sore for like almost a week. I think the super slow negatives on all my hamstring work is paying off though

[byronsru24]

12 inch box squat, close stance. puts me about an inch below. I hate this lift the most

405x1 PR


I am already sore. I am taking squatting off next monday cause I can start to feel my speed dropping off on those top sets and staying sore for like almost a week. I think the super slow negatives on all my hamstring work is paying off though

Its about time you dropped your sack and put 4 plates on the damn bar. Your sore because you are doing slow negatives.

[squatter69]

Tuesday-
Deadstop DB rows

80x10
90x8
95x8
105x8

Shrugs
225x35
315x25
365x12

Cable rows
4x6-8, drop set on the last

Close grip pulldowns
8x12

Preacher machine
4x12

[squatter69]

Thursday-

Incline Bench
155x10
175x8
190x6
205x5 PR
225x2 PR

Dumbell Press
65x30 , x18

Machine pullover supersetted with machine fly
4x8-12

[byronsru24]

Good job on the PR's pimple

[squatter69]

Arms/calves/abs

Got it done in a half hour and got home. Gyms closed monday gotta bunch together a couple days next week which is gonna be a deload of sorts

[squatter69]

Close grip military
95x12
115x12
135x10
155x6

Machine laterals supersetted with v-bars
3x8-12 (laterals)
3x15 (pushdowns)

Facepulls
3x20

One arm rope extensions
3x15

[squatter69]

Tuesday-
High bar, super deep squats, no wraps
235x8
255x8
276x6
295x3
325x2

Starting weight for the program. Rotating this workout with the box squat/deadlift one. Normally I would do heavy gms after this but this is a down week because I am feeling overtrained.

Hypers with green band
3x10, pr i guess

GHRS
3x8

Leg ext
3x12

Light rvs hypers supersettted with leg raises, 3x15

Going to add 10 to each last set until the weight jumps get too high, than add reps/weight on the work up sets. I think I should get alot of progress over time doing that.

[byronsru24]

Glad to see you didn't go ultra fag and put ATG in your journal

[squatter69]

Thursday-

Bench press (no handoffs)-
185x10
205x8
225x6
250x2
275x2 PR

High incline dumbbells
100x9 PR
90x11 PR
70x12

Crossovers
3x15-20

Cable rows
5x8-12

Shrugs
225x40 Pr
x25
x15

Close grip pulldowns
6x12

Pretty crazy 24 hours. Did not sleep last night at all. My first 3 sets felt like absolute crap and than I destroyed those last two doubles, could have easily got 3 on the last one. Gym closed monday meant I had to move my back day today. Another weird thing those dumbbells were shaking really bad, never went that heavy before.

[byronsru24]

Good job on the bench. Wheres the video? BTW...Shrug PR's are ultra gay.

[squatter69]

Sunday-
Cable lateral raises
2x12, than dropped the weight and did 15

Incline tates-
30x12
40x10
40x8

Dumbbell shoulder press
50x10
55x10
60x10
65x10
70x8 PR

Dips
x20
2x15

Facepulls
3x12

Big pr on the shoulder press there, did way way more volume before getting to those 70's. I can tell all the extra shoulder and arms work is paying off on the bench. Wish I had known that sooner.

[squatter69]

Monday-
10 inch box squats
245x8
275x6
295x2
315x2
350x2 PR

Sumo rack pull with thick bar
405x10 PR

Hack squat
140x8
180x8
230x6

Leg curls
5x10-20 (heavy)

Leg ext
3x15

Pretty awesome workout I was going to go for 12 on those rack pulls but I think I couldve got like 15, so I am just going to up it next time. To put things in perspective 3 months ago I could've done like 5 reps of 405 from the rack and about 500 off the floor.