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Thread: Squats and Junk Food III

  1. #1
    Senior Member Meat_Head's Avatar
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    Squats and Junk Food III

    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.
    Last edited by Meat_Head; 06-10-2009 at 06:46 PM.
    Squat...Eat...Sleep...Grow...Repeat

  2. #2
    Senior Member Meat_Head's Avatar
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    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
    Squat...Eat...Sleep...Grow...Repeat

  3. #3
    Senior Member benno's Avatar
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    Good stuff, keep working hard! Ill stay posted.

  4. #4
    Senior Member Meat_Head's Avatar
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    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.
    Last edited by Meat_Head; 06-09-2009 at 01:59 AM.
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  5. #5
    Senior Member Meat_Head's Avatar
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    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
    Last edited by Meat_Head; 06-16-2009 at 04:10 AM.
    Squat...Eat...Sleep...Grow...Repeat

  6. #6
    Senior Member Meat_Head's Avatar
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    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
    Last edited by Meat_Head; 06-15-2009 at 03:23 PM.
    Squat...Eat...Sleep...Grow...Repeat

  7. #7
    Senior Member Meat_Head's Avatar
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    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
    Last edited by Meat_Head; 06-19-2009 at 07:29 PM.
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  8. #8
    I drink your milkshake twm's Avatar
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    good to see you back at it.

    why not do deads from the floor?

  9. #9
    Who is John Galt? CrazyK's Avatar
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    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.
    "You shall invite to the path of your Lord with wisdom and kind enlightenment, and debate with them in the best possible manner. Your Lord knows best who has strayed from His path, and He knows best who are the guided ones."- Quran 16:25

    "A life unexamined is not worth living"- Socrates

  10. #10
    Senior Member Meat_Head's Avatar
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    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?
    Last edited by Meat_Head; 06-19-2009 at 07:29 PM.
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  11. #11
    I drink your milkshake twm's Avatar
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    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

  12. #12
    Senior Member Meat_Head's Avatar
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    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
    Last edited by Meat_Head; 06-23-2009 at 04:45 PM.
    Squat...Eat...Sleep...Grow...Repeat

  13. #13
    Who is John Galt? CrazyK's Avatar
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    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
    "You shall invite to the path of your Lord with wisdom and kind enlightenment, and debate with them in the best possible manner. Your Lord knows best who has strayed from His path, and He knows best who are the guided ones."- Quran 16:25

    "A life unexamined is not worth living"- Socrates

  14. #14
    Senior Member Meat_Head's Avatar
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    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
    Last edited by Meat_Head; 07-06-2009 at 04:28 PM.
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  15. #15
    Senior Member Meat_Head's Avatar
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    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
    Last edited by Meat_Head; 07-10-2009 at 09:44 PM.
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  16. #16
    Who is John Galt? CrazyK's Avatar
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    That's a lot of pull ups! How does your back and hands feel now?
    "You shall invite to the path of your Lord with wisdom and kind enlightenment, and debate with them in the best possible manner. Your Lord knows best who has strayed from His path, and He knows best who are the guided ones."- Quran 16:25

    "A life unexamined is not worth living"- Socrates

  17. #17
    Senior Member Meat_Head's Avatar
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    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
    Squat...Eat...Sleep...Grow...Repeat

  18. #18
    Senior Member Meat_Head's Avatar
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    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
    Last edited by Meat_Head; 07-23-2009 at 03:57 PM.
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  19. #19
    Senior Member Meat_Head's Avatar
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    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
    Squat...Eat...Sleep...Grow...Repeat

  20. #20
    Senior Member Meat_Head's Avatar
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    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
    Last edited by Meat_Head; 08-02-2009 at 03:56 AM.
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  21. #21
    Senior Member Drew92's Avatar
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    Good luck on your goals. I'll have to try over head squats today.

  22. #22
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by famous636 View Post
    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.

  23. #23
    Senior Member Meat_Head's Avatar
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    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
    Last edited by Meat_Head; 08-04-2009 at 05:53 PM.
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  24. #24
    WBB Team Captain Coke's Avatar
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    Nice job man, that's a big effort.

  25. #25
    I drink your milkshake twm's Avatar
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    keep it up man. looks like youre progressing real nicely on the pullups and oh press.

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