working on a new routine

[JDid23]

Yeah I'm confused about that too. I hope he hasn't been doing them in the Smith. That would be terrible lol...



Josh, I meant 2 squat variations as in do Front Squats (heavy) and then Back Squats (heavy).

There was this coach (I can't remember his name) who came up with this 4 squat workout which I have experimented with for a LONG time. Basically, you have 4 squat variations: overhead squats, front squats, back squats and then half squats. As you can see, you go from the largest ROM of a squat to the least one.

I adapted this squat workout differently, but his general principle was you do 4 sets of each squat variation. You finish 4 sets with more than adequate time between sets and then you move onto the next variation. This workout was meant to be LONG and difficult. But it helps you add size and strength very fast (from my tweaked experience of doing it for 8 months or so).

Set 1 = 5 reps
Set 2 = 4 reps
Set 3 = 3 reps
Set 4 = 2/1 reps depending on how you feel

So the way you progress is you either add reps to the last set with the heaviest weight you're gonna use (it's a ramped system) or you move your Set 2 weight to Set 1 for 5 reps the next workout.

For you specifically I meant to do Front Squats for these 4 sets and then Back Squats for 4 sets. There is no smith and there is no limitation of any kind.

For clarification, i was joking. "Also, would 2 squat variations mean front/back squat on smith machine? that sounded funnier in my head"

that sounds like a squat workout i would be interested in. However, would doing front squats fatigue me for back squats? I can't imagine they wouldn't to an extent.

 

[Andalite]

For clarification, i was joking. "Also, would 2 squat variations mean front/back squat on smith machine? that sounded funnier in my head"

that sounds like a squat workout i would be interested in. However, would doing front squats fatigue me for back squats? I can't imagine they wouldn't to an extent.

It depends. It's like doing heavy banded deadlifts before actual deadlifts. There is a lag period where your numbers may not quite be the same which is fine because your body adapts and after all: progression is progression therefore you end up in a couple of weeks at a stronger position than you were at the beginning.

Since we're talking about numbers, I used to do 3 squat variations: Overhead Squats, Front Squats and then Back Squats. Initially I experienced a set back in my numbers where my max on back squats (this is when I cared about them) was around the 325 lbs mark. But, after a couple of months of nailing away at this I made 325 in a 5RM and set like 12 PRs (almost every set I did was a PR) back to back and concluded the workout with a back squat of 365x2 or something which was ridiculous because in that same workout I hit near failure with 330x5 or so....

The point is that with any change there is a lag period but your body overcomes it. It doesn't mess you up in the long run at all.

Regarding the smith machine: I understand now. I was confused...haha...No, I would never advise you to do anything in the smith except hang a towel.

 

[ExtraMile]

I do my calf raises in the smith machine lol

 

[Andalite]

I do my calf raises in the smith machine lol

Well yeah that makes sense....I forgot about calves what not. I'm sure that the machine is good for wrist curls and reverse wrist curls too lol...But on the whole it is a useless machine because calf raises can be done in a whole bunch of different ways like on the calf raise machine, leg press machine(s), etc....

 

[ExtraMile]

Well yeah that makes sense....I forgot about calves what not. I'm sure that the machine is good for wrist curls and reverse wrist curls too lol...But on the whole it is a useless machine because calf raises can be done in a whole bunch of different ways like on the calf raise machine, leg press machine(s), etc....

Im not saying its good or anything, I do calves in there when I wanna do standing cause there is no calf raise machine. It has its uses though, Iv heard of people doing reverse grip bench in there, and Iv done behind the neck shoulder presses in there before too.

 

[Tblock1]

Im not saying its good or anything, I do calves in there when I wanna do standing cause there is no calf raise machine. It has its uses though, Iv heard of people doing reverse grip bench in there, and Iv done behind the neck shoulder presses in there before too.

I have done seated shoulder presses in there too, and I enjoyed it cause I could move a good amount of weight.

 

[JDid23]

Today's workout:

Power Clean
45x3
65x3
95x3
115x2
135x2
140x3- PR x3 and 3x3
140x3
140x3

Squat
45x5
95x3
135x3
155x2
185x1
195x2
205x5- PR x5 and 2x5
205x5- (4th rep bad, all 9 others good)
135x21- PR x 21 by 20 lbs

Neutral Grip Chinups- (BW around 160)
BW x 2
BW + 20 lbs x 4- PR
BW + 20 lbs x 3
BW + 20 lbs x 2
BW x 8- PR

Incline DB
40s x 5
50s x 8
50s x 7
50s x 3

Abs (instead of grip work to play basketball)
Russian Twists w/ 10 lbs x 50 superset with 10 renegade rows w/ 20 lb DBs-
Russian Twists w/ 25 lbs x 25 superset with 10 renegade rows w/ 20 lb DBs

Basketball for about 35 mins 1on1 vs a friend. He's huge so i always have to man up against him in the post. 6'2 D1 baseball player next year and i am only 5'9 lol. split games 1-1 and i hurt my ankle a bit but it feels fine now.


Comments: Cleans were only ok- going to stop them though. I had a guy check my form and he said it was decent, but not great and that i should move down in weight. Squats were good- 135x21 took maybe about 2 minutes and 30 seconds and my friend tried to talk to me and i was like fuck off lol. Chins were eh until the BW. That's my PR and it came after all the weighted ones. I think weighted chins have definitely helped me a lot, but my left bicep always hurts after i do them (not in a bad way, but enough to bother me during basketball). Inclines were terrible, and abs i am going to start working harder. Basketball was good too and i am probably going to tryout next year for the hell of it.


I am going to finish off my next 2 workouts how i normally do them, and then i am going to switch to the following routine after what i think will be a 1 week deload.

1 squat/lunge, 1 push/1pull + some accessory work. I am going to superset tris/bis with abs and i am not yet sure of the rep range i am going to use.

Sunday
Back Squat
Military Press- PUSH
Rows- PULL
Triceps
Standing Calves

Tuesday
Deadlift- PULL
Dips- PUSH
Lunges
Biceps

Thursday
Front Squat
Bench Press- PUSH
Weighted Pullups- PULL
Pullthroughs
Seated Calves

 

[JDid23]

Today's workout:

Squat
45x5
95x5
135x3
155x2
185x2
205x1
215x1
230x2- PR in weight and 3x2
230x2
230x2

Overhead Press
45x5
70x5
80x5
85x5
95x5
110x1- PR (lol)
95x2
65x12- PR?

DB Row
45s x 5
60s x 7- PR x7 and 3x7
60s x 7
60s x 7

Seated Calves- Nelson's routine with 55 lbs- PR

Triceps
DB Skull Crushers
15s x 10
20s x 10

Abs
V-Ups
10 (had to go after)


Comments: Squats were pretty good. Challenging, but i made sure i kept good form. Overhead was harder than usual today for the 95x5. I think i progressed way too fast and it's time to deload on these. Rows were good today- i couldn't do 60s basically at all w/ my right arm about a month ago. Calves left me with a nice limp afterwards, and triceps were eh. I wanted to work abs a lot more, but couldn't.

 

[ExtraMile]

Nice squattin bro and tough luck about the pressing

 

[JDid23]

Nice squattin bro and tough luck about the pressing

thanks! Yeah, looks like you're still a step up on me on the pressing haha