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Tblock1
New member
Wow great work on squats! However you should definitely not do heavy deadlifts and squats on the same day. You did deadlifts at the end of your workout, no wonder it went shitty!
Workout Notebook
- Thread starter lweaver
- Start date
Wow great work on squats! However you should definitely not do heavy deadlifts and squats on the same day. You did deadlifts at the end of your workout, no wonder it went shitty!
JDid23
New member
especially considering you didn't only do squats, but you also did GMs and SLDL's which hammered the hell out of your lower back and hammies right before deads.
needtogetaas
New member
I do deads then light squats on the same day. Or a do deads and leg press I like that a lot more.
lweaver
New member
Holy shit been busy with school...have been lifting though, no time to post workouts for now....few PR's to update
Flat BB Bench 225x8/245x5
ATG Squat 325x8 (adding every week with no end in sight yet)
OHP 135x12
Still stuck on my deads, my form is shaky and im short on top of it. Tonight I tried 195 plus two 31 inch truck tires and couldntd get it more than halfway up. Maybe I need to work lighter and get my form down and to some more lower back work, Its tough to tell what my problem is, my buddy is much taller than me, and even though his good mornings and squats are nowhere near mine, he got it up. Could be a fluidity issue. Odeas anyone?
Flat BB Bench 225x8/245x5
ATG Squat 325x8 (adding every week with no end in sight yet)
OHP 135x12
Still stuck on my deads, my form is shaky and im short on top of it. Tonight I tried 195 plus two 31 inch truck tires and couldntd get it more than halfway up. Maybe I need to work lighter and get my form down and to some more lower back work, Its tough to tell what my problem is, my buddy is much taller than me, and even though his good mornings and squats are nowhere near mine, he got it up. Could be a fluidity issue. Odeas anyone?
lweaver
New member
Looking back a little bit of progress since May...
Recent PR's
Flat BB Bench 295x1/205x10
BTB OHP (seated) 155x7
Box Squat 305x9
Back Squat 395x2
No maximal effort deads lately, gonna try and get them in tomorrow...might try using the hex bar for awhile, feels much better at my height.
Yesterdays Workout
Incline BB Press
135x15
185x9
205x6
185x8 (took a dump after this set which noticably increased my performance in the next set)
185x10
CGBP (have been widening my standard grip)
185x11
205x7
205x6
185x10
4 sets of FW leaning dips w/ heavy chain, supersetted into BR dips (1 min rest only)
8-->4
6-->4
4-->3
2-->2
6/22 Routine
Box Squats
225x15
285x10
285x10
305x9
305x5 or 6 (dont remember, was gassing out)
Front Squats supersetted w/ leg extensions (light, slow eccentric, no lockout or full flexion for prolonged tension)
185x8-->90x10...x4
Recent PR's
Flat BB Bench 295x1/205x10
BTB OHP (seated) 155x7
Box Squat 305x9
Back Squat 395x2
No maximal effort deads lately, gonna try and get them in tomorrow...might try using the hex bar for awhile, feels much better at my height.
Yesterdays Workout
Incline BB Press
135x15
185x9
205x6
185x8 (took a dump after this set which noticably increased my performance in the next set)
185x10
CGBP (have been widening my standard grip)
185x11
205x7
205x6
185x10
4 sets of FW leaning dips w/ heavy chain, supersetted into BR dips (1 min rest only)
8-->4
6-->4
4-->3
2-->2
6/22 Routine
Box Squats
225x15
285x10
285x10
305x9
305x5 or 6 (dont remember, was gassing out)
Front Squats supersetted w/ leg extensions (light, slow eccentric, no lockout or full flexion for prolonged tension)
185x8-->90x10...x4
lweaver
New member
6/28
Deadlift
235x10
285x10
335x1
355x1
355x1--->PR (Didnt feel that heavy, want to build up slowly though)
235x10
Back Squats
225x15
315x10
365x6
405x1--->failed attempt, legs were uneven and I was a little off balance
405x3 with rest pause--->PR
Gonna throw this weight around for a bit, my partner said I was breaking parallel but I'd like em a little deeper.
Some chin ups and pullups...dont remember...
Close Grip Machine Rows
190x7-9x4
Then I stumbled out of the gym...
6/29 (was very short on time, had to get to class)
Floor Press
135x12
185x8
205x5
185x7
135x10
First time trying these, kept the reps slow and focused on a smooth lockout.
Decline Barbell...because someone forgot their weight on the bar haha
185x12
205x8
205x8
205x7
Tblock-thanks...still finding than unracking is the toughest part...
Deadlift
235x10
285x10
335x1
355x1
355x1--->PR (Didnt feel that heavy, want to build up slowly though)
235x10
Back Squats
225x15
315x10
365x6
405x1--->failed attempt, legs were uneven and I was a little off balance
405x3 with rest pause--->PR
Gonna throw this weight around for a bit, my partner said I was breaking parallel but I'd like em a little deeper.
Some chin ups and pullups...dont remember...
Close Grip Machine Rows
190x7-9x4
Then I stumbled out of the gym...
6/29 (was very short on time, had to get to class)
Floor Press
135x12
185x8
205x5
185x7
135x10
First time trying these, kept the reps slow and focused on a smooth lockout.
Decline Barbell...because someone forgot their weight on the bar haha
185x12
205x8
205x8
205x7
Tblock-thanks...still finding than unracking is the toughest part...
lweaver
New member
No not singles, just 3-4 seconds between reps. They were legal reps apparently but Im still not happy with them. I wont bump the weight up until they feel as smooth as when I squat 315...
I've been doing alot of box squats to work on my hip drive, and widening my stance and slowing the eccentric motion on submaximal lifts has helped.
The 405 was tough, but not as hard as 135x5 box squats off of a single milk crate the other night, haha
I'm finding that its been easier to progress eating clean 5 days a week and eating everything in sight on the weekends. At 198 lbs bodyweight so no definition, but the strength gains right now seem worth it.
I've been doing alot of box squats to work on my hip drive, and widening my stance and slowing the eccentric motion on submaximal lifts has helped.
The 405 was tough, but not as hard as 135x5 box squats off of a single milk crate the other night, haha
I'm finding that its been easier to progress eating clean 5 days a week and eating everything in sight on the weekends. At 198 lbs bodyweight so no definition, but the strength gains right now seem worth it.
