View Full Version : I want to be a dinosaur
Routine:
Day 1:
Squat 1x20
Barbell Row 5x5
Dumbbell Bench 5x5
Day 2:
Squat 1x20
OHP 5x5
Chin 5x5
I hope to add a third day once I settle into the routine. If I do add a third day it will be, as SoG suggested:
Squat 1x20
Dip 5x5
Shrug 5x5
What % are you planning to use for these 20 reps squats
Tuesday 5th July:
Squat - 80kg - 20.
Barbell Row: 72.5kg - 5x5.
Dumbbell Bench: 31kg - 5/5/5/5/6. (Too light).
Squats were hard, but I had more in me. I am capable of more than that. Bring on the next session!
What % are you planning to use for these 20 reps squats
I'm not sure on that. I just tried 80kg, it was not heavy enough so I will do more next time. :045:
What % are you planning to use for these 20 reps squats
If it's the 20-rep squat he's doing, it should be 70% 1RM.
I'm not sure on that. I just tried 80kg, it was not heavy enough so I will do more next time. :045:
Cool,good luck :023:
the block
05-07-2005, 22:03
yep, good luck. what sort of squats are you doing?
yep, good luck. what sort of squats are you doing?
Cheers!
Back squats.
I can kind of see, after the set I did earlier, how the 20 rep squat thing can add mass all over. Not only were my legs, glutes and lower back burning, but so were my shoulder, biceps, triceps, and delts! Wicked! I was trembling too! Haha!
Man of Steel
05-07-2005, 22:56
Are you doing the killer 20 rep breathing squats?
yep, 70% of 1rm should be the starting point, adding minimum of 2.5kg each session.
I started off at 66kg and got up to 87kg in roughly 4 weeks or so.
Maybe we could make this a comp in the strength forum for motivation?
Maybe we could make this a comp in the strength forum for motivation?
Sounds good! I could do with a bit of friendly rivalry! Heehee!
Who else here does 20 rep squats though??? :017:
Sounds good! I could do with a bit of friendly rivalry! Heehee!
Who else here does 20 rep squats though??? :017:
im sure alot have done them before, i know beng has had a couple of gos
BengDogg
06-07-2005, 11:26
Yeah ive done em before, sadly i cant join you as i have to focus on septembers comp, i did 20 reps total at 90kg the other week but thats not quite the same thing
Wednesday 6th July:
75g oats + banana + 50g whey in milk.
150g fish fingers + 50g whey in milk + apple.
120g fish fingers + 2x bread + salad + 25g whey in milk.
3 boiled eggs + 75g oats + 50g whey in milk.
130g tuna + 2 x bread + salad + banana.
25g whey + 45g casein.
im sure alot have done them before, i know beng has had a couple of gos
When are you starting 20 rep squats again? How exactly do you do yours? Everyone seems to have a different version!
i wasnt going to start them yet but im considering doing it tomorrow :047:
i dont know what you mean by how do i do it? i start off with 70% 1rm or a little under (because my 1rm is with a belt and i do 20 rep squats beltless), and put on 2.5-6kg a time depending on how i feel and how the last ones went
BengDogg
06-07-2005, 15:15
true 20 rep squats are litterally 1 set 20 reps, bar spends the whole time on your back, failure is not an option
i wasnt going to start them yet but im considering doing it tomorrow :047:
i dont know what you mean by how do i do it? i start off with 70% 1rm or a little under (because my 1rm is with a belt and i do 20 rep squats beltless), and put on 2.5-6kg a time depending on how i feel and how the last ones went
I mean, how exactly do you perform the set. Do you do 10 straight reps, then start the rest-pause, or do the entire 20 reps rest pause?
the block
06-07-2005, 15:23
just do 20. however. bar doesnt leave your back. so you may go 5-5-4-3-3
I mean, how exactly do you perform the set. Do you do 10 straight reps, then start the rest-pause, or do the entire 20 reps rest pause?
i do it all rest pause, my highest previous weight was 87x20 and there was no way i could have done 10 reps straight off
one tip i have come across is to do 2 reps at a time if possible, im not sure how much it works but i intend to give it a go
just do 20. however. bar doesnt leave your back. so you may go 5-5-4-3-3
its certainly possible to do that when starting off, but after a few weeks you are using way over 70%...
i found it was going more like
3-3-2-2-2-2-2-1-1-1-1-die x 10 minutes
i do it all rest pause, my highest previous weight was 87x20 and there was no way i could have done 10 reps straight off
one tip i have come across is to do 2 reps at a time if possible, im not sure how much it works but i intend to give it a go
I did mine all rest pause too. Some people seem to do 10 straight reps, then start the rest pause! I don't see why they do that... ?
I did mine all rest pause too. Some people seem to do 10 straight reps, then start the rest pause! I don't see why they do that... ?
simply not using enough weight imo
interesting....i'll be watching this one Mark. Good luck.
p.s DOMS ?
interesting....i'll be watching this one Mark. Good luck.
p.s DOMS ?
I have DOMS today! Mainly in the lower back and glutes.
I've been thinking, I'm not going to add a third day to this workout. In the past I've always added more days, and it has wrecked my progress. I will just stick to two sessions per week. I think it is best to be conservative with training frequency, especially when doing 20 rep squats! :045:
just did 96kg x 20
easy, loved it, will do 100+ next time
just did 96kg x 20
easy, loved it, will do 100+ next time
Well done!
Maybe we should start that little contest, cos I'm gonna start whipping your arse! .... Haha! :045:
Thursday 7th July:
150g fish fingers + 2x bread + banana + 12.5g whey in milk.
50g oats + apple + 2 boiled eggs + 50g whey in milk.
You read Dino. training yet, Mark?
You read Dino. training yet, Mark?
Nah, it hasn't turned up yet. :022:
Well done!
Maybe we should start that little contest, cos I'm gonna start whipping your arse! .... Haha! :045:
thanks, well we need another couple of people otherwise its not worth opening a thread for it
how about first to 120kgx20?
thanks, well we need another couple of people otherwise its not worth opening a thread for it
how about first to 120kgx20?
Ok. Sounds good.
140 would be better and more fair, considering you are supposedly on the brink of a 160kg squat to proper depth.
Black Knight
07-07-2005, 16:46
thanks, well we need another couple of people otherwise its not worth opening a thread for it
how about first to 120kgx20?
By a strange coincidence I did exactly this last week. Since my glass back wont let me squat heavy and I wanted a tough leg session :kinky: I thought Id give it a whirl. It was tough but I could have gone a little heavier-probably 130ish.
Plan was to go for it tonight but now my backs a little better, my knee has come out in sympathy :( Basically Im an old crock!!! :013:
By a strange coincidence I did exactly this last week. Since my glass back wont let me squat heavy and I wanted a tough leg session :kinky: I thought Id give it a whirl. It was tough but I could have gone a little heavier-probably 130ish.
Plan was to go for it tonight but now my backs a little better, my knee has come out in sympathy :( Basically Im an old crock!!! :013:
well you have both of us owned already :023:
I can't be arsed to keep updating my food intake here! It gets boring! I doubt anyone is interested in precisely what I eat, and I keep my own private food diary anyway, so I'll just report my workouts. I'm getting around 3000 calories per day at the moment. If I don't gain any weight this week I will up the calories.
I'm gonna have a go at 85kg tomorrow on the squats.
I have DOMS today! Mainly in the lower back and glutes.
I've been thinking, I'm not going to add a third day to this workout. In the past I've always added more days, and it has wrecked my progress. I will just stick to two sessions per week. I think it is best to be conservative with training frequency, especially when doing 20 rep squats! :045:
i reckon i'll be recovered enough tomorrow to do it again, for some reason the doms arent so bad this time round, hopefully i can do 3 sessions per week, we shall find out :027:
BengDogg
08-07-2005, 17:03
goddam! 3 x 20rep squat sessions a week! Good job your a student otherwise you would have to get up in the mornings, i personally would cry
goddam! 3 x 20rep squat sessions a week! Good job your a student otherwise you would have to get up in the mornings, i personally would cry
im not even a student at the moment, im off for the summer :040: lunchtime wakeups rule
Friday 8th July:
Squat: 85kg - 15. :013:
Chin Up: 2.5kg - 5x5.
OHP: 54kg - 5x5.
I was broken big time by the squats today. I just wasn't mentally tough enough to keep going. I collapsed like a little poof under the weight. I seriously need to toughen up if this is going to work.
Chins were great. Each rep was a powerful explosion right to the top. OHP was too easy with that weight. More next time.
Someone give me a kick up the arse about the squats please.
Wooooooooooooooo! I just went back into my home gym and whacked out the full 20! I couldn't live with the indignity of being humbled by 85kg! Damn that was hard work, but I bloody did it! My entire body was during the last 5 reps, especially lower back, delts, and upper arms! :D
BengDogg
08-07-2005, 20:03
Nice determination. i bet you will feel this over the weekend a lot
Nice determination. i bet you will feel this over the weekend a lot
Cheers! I just had to go back and do it. The reason I failed on the first attempt was purely in my mind. I remember talking to an experienced power lifter at a gym a few weeks back, and I was asking him how he trained to lift so much... and he said "It's all up here", pointing to his head. After messing up the squats I thought about what he said, and then I felt fired up to go and get the full 20.
I'll probably be sore, but it'll be worth it. If I didn't do it I'd have been sitting around over the weekend with my confidence dented, and fearing my next session.
do you have jesse marunde's attempt 407lbsx20? its great for motivation, i watch it before or have it on during my squats
well done for going back and doing it, as you did 15 reps then 20, you definately have 90kg in you!
well done for going back and doing it, as you did 15 reps then 20, you definately have 90kg in you!
I think I will go for 87.5kg next time. :048:
Weighed in at 12 stone 11 this morning.
11th July:
Squat: 90kg - 16.
Dumbbell Bench: 33.5kg - 5/5/4.
Barbell Row: 75kg - 5/5/5.
A tough workout. The heat spoiled it a bit. I spent more time standing there wiping sweat from myself than I did lifting weights! The heat really gets to me and I absolutely hate training through it.
The squats were brutal. I made a mistake in the way I approached the set. I took too many breaths between the first 5 reps, which meant that by 10 reps or so my upper arms and upper back were in pain, and just standing there started to really hurt in my lower back. I should have done the first five quite quickly, which would have saved my lower back and arms for later! I dont think I could have got the 17th rep, my lower back gave way and I fell forward. I'll get 20 next time.
I've adjusted my 5x5 to the method described in Dinosaur Training, i.e. 2 progressively heavier warmups and three working sets. Five work sets per exercise may be a little too much, plus I want to go heavier and make room for some ab work and grip work.
BengDogg
11-07-2005, 19:31
yeah i persanolly aim for 3x5 heavy on my sets or 15 reps total, i find 15 rep a good number for me regarding strength and size gains
No soreness today in legs/glutes/lower back whatsoever. I was expecting some bad DOMS as those muscles were absolutely burning during yesterdays set. Either I've adapted and wont get much soreness from now on, or I didn't give it 100% yesterday.
yeah i persanolly aim for 3x5 heavy on my sets or 15 reps total, i find 15 rep a good number for me regarding strength and size gains
I'm still not sure what ab/grip exercises to put in. I like decline crunches, so I may continue with those. I don't know what to do with grip though. Maybe just some timed weighted hangs until I get a thick bar (at which point I'll do timed holds).
I'm also going to try out one of those exercises that supposedly causes rib cage expansion. Light pullovers wont put any extra burden on recovery, so it cant do any harm to give them a try. Super squats and beyond brawn both recommend them, and Rader chest pulls.
Man of Steel
12-07-2005, 15:51
The old farmers walks are good fun, if you don't have heavy DB's you could try deadlift walks.
I have trouble stretching my lats, I use light pullovers for that, though I wouldn't waste any recovery, no matter how little on trying to alter the shape and size of your SKELETON by doing weight training exercises.
I have trouble stretching my lats, I use light pullovers for that, though I wouldn't waste any recovery, no matter how little on trying to alter the shape and size of your SKELETON by doing weight training exercises.
The pullovers are only light. Good books say that they work, so I'm gonna see if they work for me.
PikeKing
12-07-2005, 17:38
The pullovers are only light. Good books say that they work, so I'm gonna see if they work for me.
no they dont, thats the biggest load of crap
Whatever. Just don't get your hopes up. Anyways, if you do manage to make your chest expand by increasing the diameter of your rib cage, it will only serve to make your arms looker thinner and small, unless Stewie McMoron has a recipe for them too?!111
Tuesday 13th July:
Squat - 90kg - 20.
Chin - 6.25kg - 5/5/5.
OHP - 60kg - 5/4.
Excellent. I got the full 20 on the squats, with a rep or two still left in me. Still, it really took a lot out of me, and midway through the chins I was really starting to tire. I busted my arse for all the reps, but I really couldn't muster much effort for the OHP's. I got 5/4 then just cut my losses and got out.
Whatever. Just don't get your hopes up. Anyways, if you do manage to make your chest expand by increasing the diameter of your rib cage, it will only serve to make your arms looker thinner and small, unless Stewie McMoron has a recipe for them too?!111
I've got my own recipe for them! The ingredients are: weighted chins, barbell rows, OHP and dumbbell bench... and some 20 rep squats for good measure!
BengDogg
13-07-2005, 18:42
Tuesday 13th July:
Squat - 90kg - 20.
Chin - 6.25kg - 5/5/5.
OHP - 60kg - 5/4.
Nice! :023:
PikeKing
13-07-2005, 19:39
good work on the squats
Cheers guys!
My main short term goal is to reach 100kg on the squats. I hope to achieve that within four/five sessions. It's going to be damn hard work, but there is no reason why I can't do it. My new found motivation from Dinosaur Training will also help! That book is very good! :045:
good work on the squats
Agreed. I told you [Mark] Brooks was the man.
Agreed. I told you [Mark] Brooks was the man.
Yeah the book is excellent. It is completely different to what I expected. I thought it'd be all about squats, deadlifts and bench press.... But it's a book on all round strength, which is what makes it so good. The chapters on grip work, thick bars and barrel/sandbag lifting were really good. I'm going to try to incorporate some of that into my training after I've finished with the 20 rep squat program. The chapters right at the end are also very good. Really motivational.
The bit about the 1000lb OHP lockout really inspired me. There I was thining Gene was the man for benching it wearing the shell of a Challenger II, and some old bastard has ****ing OHP'd it!!!!!111
The bit about the 1000lb OHP lockout really inspired me.
Yeah.. reading about the old timers and really strong guys really makes me realise how much more I can achieve if I put my mind to it.... It also makes me realise how pathetically weak the average man is. I mean, I'm not strong by old timer standards, but I'd make average joe look pathetically weak. Shameful really.
I was going to attack 92.5kg today, but I woke up with a strange pain on the back of my thighs just above the knee, so I decided to play safe and wait until tomorrow (or until the pain is gone).
Saturday 16th:
Squat - 92.5kg - 20.
Barbell Row: 75kg - 5. 77.5kg - 5/5.
Dumbbell Bench: 30kg - 10.
Squats were fantastic. After the 15th rep was agony! I had to fight each rep hard, and also fight the temptation to rack the bar! The last rep was a BIG struggle, I was paused at the bottom for a few seconds before I squeezed the rep out. After that I felt really drained, so I rested for 10 minutes, then did the rows and bench.
I loaded the wrong weight for the first set of rows, so just did two sets with the correct weight. After that I just wanted to get out, so I did one set to failure on the dumbbell bench instead of the 3x5 instead of skipping it.
Growl! Growl! Snarl! Growl!
Good squatting.
Growl! Growl! Snarl! Growl!
Good squatting.
Cheers! Next time is 95kg. Soon I will be at 100, and then I can focus on getting to 110kg. I think once I get to 120kg I will notice definite changes in my physique. It may take some time to get there, but I WILL get there. :045:
BengDogg
17-07-2005, 09:08
20 rep squats are mind over body battle, wanting to rack the bar cos your in pain is the normal thing to do for me, you making really good progress on these!!! if you could do 120kg for 20 reps, you will definatly notice changes in your body, you will be pretty fuking strong and probably have a max squat around 150-160. thats pretty high
BengDogg
17-07-2005, 09:09
incidently 130kg is 308 lbs, imagine making that your bitch for 20 reps
20 rep squats are mind over body battle, wanting to rack the bar cos your in pain is the normal thing to do for me, you making really good progress on these!!! if you could do 120kg for 20 reps, you will definatly notice changes in your body, you will be pretty fuking strong and probably have a max squat around 150-160. thats pretty high
Yeah it is definitely mind over body. When the going gets really tough (i.e. after rep 15) I keep reminding myself that these are the reps that are going to make me grow. If I give in at 15 I've wasted my time.
According to Super Squats, 1.5x bodyweight is a good MINIMUM for 20 reps for someone who is serious about building strength. So according to that, 120kg will be just the beginning! :022:
My workout today was ruined. I should have just waited until tomorrow really. I had a bit of a headache all day, but it was gone during the evening so I decided that I was ok to do the workout... but after 10 reps on the squats I started to get bad pains in my head so I had to stop. Nevermind, I'll just do the workout properly tomorrow.
For some reason I'm dreading the squats today. :022: ARGH!
19th July:
Squat 95kg - 15. (+4)
Chin 7.5kg - 5/5/4.
Seated OHP: 60kg - 5. 62.5kg - 5. 65kg - 3/3.
Bottom Position Bench: 60x1. 70x1. 80x1. 85x1. 90xfail. 90x1.
I was dreading the squats all day, and I ended up messing it up. I got stuck at the bottom on the 16th rep because I went down too far, and I went down to far because I didn't pause long enough before the rep. I had to unload the weights and get the bar up on to the rack again for a few more reps. I need to be prepared to take longer pauses towards the end. However long it takes!
I just missed the last rep on the chins! Annoying!
Bottom position bench was hard work. I used the 5 progressive singles method outlined by Kubik, and it was great. The 90kg was a massive struggle but I got it up in the end.
Your training has improved 10 fold over the last few weeks. Long may it continue.
Your training has improved 10 fold over the last few weeks. Long may it continue.
Cheers! I like the way I'm training at the moment. If I work hard, I KNOW I will gain.
I liked the bottom position bench today. I will keep that in the routine. I wish I had room to train with a sandbag though!
Sores abs today! I think it must have been that bottom position bench! I don't usually get it from squats. :026:
BengDogg
20-07-2005, 16:43
Your training has improved 10 fold over the last few weeks. Long may it continue.
Totally agree, you are on fire!
Cheers! I like the way I'm training at the moment. If I work hard, I KNOW I will gain.
Yup yup. Building strength and size is hard work. The best routines are not the ones that making training as easy as possible but the ones that let you train as hard as possible without injuring yourself.
Your training's going good, but not so good that you shouldn't put more weight on the bar. More weight mofo! More weight!
.
Your training's going good, but not so good that you shouldn't put more weight on the bar. More weight mofo! More weight!
Definitely more weight! :045:
21 July:
Squat 95kg: 13 (stuck at bottom again, then unloaded bar to rerack it, then loaded weights on again)... then 6 more.
Dip: BWx5. 10x5. 20x5. 22.5x5.
Squat: 105kg x4.
Partial Squat: 110kg - 10. 125kgx8.
Bottom Position Bench: 60x1. 70x1. 80x1. 90x1. 95xf. 92.5xf. 90x1.
Not at all what I planned. I planned to do squats, bench and row. But...
1x20 with 95kg just isn't going to happen. There are two reasons for this. Firstly, my lower back wont allow it. It tires too quickly and my form starts to degenerate around the 13th rep where I get pushed forward and stuck at the bottom on the pins. Secondly. I'm not used to having heavy weights on my back for long periods of time, so my ability to support the bar also degenerates, spoiling my form on the later reps.
I need to deal with this. I can't just keep trying the 20 with 95kg in the hope that one day my lower back will suddenly be strong enough to maintain my form. I've tried three times and got nowhere near it. I need to MAKE my lower back stronger. I need to get USED to heavy weights on my back. Therefore I need to do heavy partials and heavy walkouts. Next time I am considering doing two sets of 10 with rest pause reps with 100-105kg, followed by heavy partials, then heavy timed walkouts.
What do you think? Am I over reacting? Should I just try 1x20 again with 95kg?
Anyway, enough of the negativity. I hit a PB on the dips today. Also I almost got 95kg on the bottom position bench but couldnt quite lock it out. Still, I did two singles with 90kg. Im hoping to hit 92.5kg next time.
ice_mach
21-07-2005, 23:03
try doing supramaximal holds for 5 secs with 100 right upto 120% of 1RM pre-squats
Man of Steel
21-07-2005, 23:08
I reckon you'll plateau quickly doing 20 rep squats to failure three times a week. How about changing the rep scheme for a week now and then before going back to super squats. Add some GM's after your squats to strengthen your lower back.
its all in the mind
That's what I thought. But look at it. I failed the 14th rep, and even with the minute or two rest from reracking the bar, I still only got a total of 19. :013:
Black Knight
22-07-2005, 08:17
You cant keep training 20 rep squats to failure 3 times per week. Im not surprised your lower backs struggling. Stick to once per week for these and Im very confident you'll progress.
Leave it for a few days and hit the 95 for a comfortable 20 on monday!!!
You cant keep training 20 rep squats to failure 3 times per week. Im not surprised your lower backs struggling. Stick to once per week for these and Im very confident you'll progress.
Leave it for a few days and hit the 95 for a comfortable 20 on monday!!!
I think you might be right. I haven't gained any weight either in the last week even though I'm getting 3500 calories. Maybe I'm overdoing it. I suppose I don't have to do 20 rep squats every session. It's not as if a some heavy triples isn't going to be as effective. I'll have a think.
Right, stopthis right ****ing now. I don'tmean the squatting, I mean the whining.
Fred is 100% on the ****ing money, its in your head. You CANNOT keep doing this and NOT get STRONGER.
It has taken me 4 ****ing weeks and 2 de-load weeks to bench 5x5 bwith 90kg from 87.5kg. sometimes you hit a ****ing wall and you get the same if not worse than you did the previous session, **** it. KEEP ****INg DOING IT. DON'T EVER STOP. DO YOU THINK IF YOUR TRAINING PARTNER WASBROOKS HIMSELF HE WOULD LET YOU PUSSY OUT OF IT?!
MArk, your training is going great, don'tlet this beat you. Keep at it. If it takes 2 more weeks or 20 more, keep at it. Yoiu WILL crush it. You WILL.
Maybe condiser dropping to 2xweek instead of three.
MArk, your training is going great, don'tlet this beat you. Keep at it. If it takes 2 more weeks or 20 more, keep at it. Yoiu WILL crush it. You WILL.
I know what you are saying, and I'm not admitting defeat. I'm not saying "Oooh I'm never gonna get the 95kg". I don't see how I can get 92.5kg for 20, and then struggle to get 13/14 with 95kg. 2.5kg doesn't make that much of a difference. Maybe I am training too often.
I'll take a few days rest and have another go. If my lower back fails me again I will have to address the problem instead of avoiding it. Do you agree?
If you got 1x20 with 92.5and got 14 with 95 thats:
1. a sign that 92.5 is very very very close to your rest puase 20RM and therefore adding another 2.5kg is juts like me benching 90x5x5 and then expecting meto be able to get 55554 the session after with 92.5.. it aint gonna happen. 10kg amonth on your 20RM is VERY good progress. 5kg amonth is good. dont be disheartened.
or
2. a sign your trianing too frequently
take 5 days off [squatting] and come back to it. i would wager you'll get 16 reps+ with adequate rest.
drop the squatting to 2x week.
also, do not forgetthat 20 rep squats are not 1x20, they are as you did.
even if it takes you 2 hours and you have to re rack the bar and get the last few reps as singles (1x12 1x3 1x2 1x1 1x1 1x1) you still got 20 reps. you still have ot up the weight next session. the only time when you shoudl stop putting the weihgt up is when your initial 'set' dropsbelow ten reps
also, do not forgetthat 20 rep squats are not 1x20, they are as you did.
even if it takes you 2 hours and you have to re rack the bar and get the last few reps as singles (1x12 1x3 1x2 1x1 1x1 1x1) you still got 20 reps. you still have ot up the weight next session. the only time when you shoudl stop putting the weihgt up is when your initial 'set' dropsbelow ten reps
Hmmm reracking the bar doesnt sound right. I could easily get 20 if I could rerack the bar when I could no longer support it on my back between reps.
That is another method I have read about but it doesnt sound like it gives the same challenge of doing 20 straight reps.
Just one more thing (haha I sound like Columbo) .... I'm dropping the dumbbell bench in favour of dips. Dumbbell bench is good, but it is hard work getting the dumbbells into place, and the floor of my home gym is in danger of being cracked to pieces from the dumbbells crashing down after each set. Also my bench is a bit wobbly, and until I get a new one I don't feel safe benching on it outside of a rack!
Don't matter. getting the DB'sin position is never a problem for me:
1. hold DB's to your sidesand straddle the bench
2. bring them infront of your legs
3. sit down, DB's should be on your knees/thighs
4. lie back and bench
5. finich benching and sit up, now stand
I'd rather just strap on a belt and waddle over to the dipping station... :016:
24th July:
Bottom Position Bench: 50x5. 60x5. 80x3. 85x3. 90x2. 95x1.
Chin: 7.5kg - 5/5/4.
Seated OHP: 66x3. 60x5/5.
well done on getting the BP 95. Agree with Robot about the squatting. 2 times a week and persistance will do it.
well done on getting the BP 95. Agree with Robot about the squatting. 2 times a week and persistance will do it.
Cheers. I was pleased with 95kg because I did it even after some real tough sets. I did 2 reps with 90 and struggled hard for a third rep but didn't quite get it. So getting 95kg after that is good for me. If I'd just done some progressive singles I may have been capable of 100kg.
I'm not sure I'm going to continue to use the 20 rep squat in every workout. It is quite an extreme method of training, and it takes its toll both physically and mentally. I don't want to get into a situation where I dread training. I could do some heavy squats or deadlifts instead in one workout.
Also I'm not going to stick to strict set/rep schemes anymore. After reading dinosaur training I've realised that my training can be more flexible. I don't have to do 3x5, or any other set/rep scheme. If I didn't fancy that, I could build up to one heavy 5, do some triples, or doubles, or maybe a few singles, or build up to one heavy single, and so on. As long as I'm working hard and lifting weights that are heavy for me and aiming to lift more and more each time, I'm doing good. That's what I did yesterday.... and it was hard work, but also enjoyable (... unlike sticking to a boring routine the doesn't change at all for months at a time). Obviously there will be good continuity in my training. I'm not going to be changing exercises around, and my rep range will be 1-5 (apart from the 20 rep squats), so monitoring progress will be fine.
:035:
Yup. I seem to be saying this alot lately:
"If your busting your arse on a non-retarded training program.. and eating, you can't go wrong."
BengDogg
25-07-2005, 18:28
Totally agree with Mark and Rob, its working for me and if i can od it from the skinny ****er i was anyone can
26th July:
Squat: 60x3. 70x3. 80x3. 90x3. 100x1/1. 105x3. 107.5x3. 110x3. 112.5x3.
Dip: BWx5. 10x5. 20x5. 25x5.
Barbell Row: 50x5. 70x5. 80x5.
Didn't do 20 rep squats today. I did some progressive triples instead. Then I built up to a heavy 5 for dips and barbell rows. Good workout.
I can't be bothered to try to get 20 with 95kg next session. If I got it, it would wipe me out, but there are two other things I want to achieve in my next session. First, I want to build up to a 115kg triple in the squat. Second, I want to bottom position bench 100kg.
Cool. Be sure that you do.
Cool. Be sure that you do.
I'll give it my best shot! :026:
Noooo... Stick with the programme.
Noooo... Stick with the programme.
I have some reservations about the Super Squats programme. I think squatting like that two/three times per week is a good way of running myself into the ground and halting all progress. Its ok with 80kg or so but that is easy. But now I've got to a weight where I'd have to almost kill myself to get 20! And it will just get more and more and more demanding each time. Doing that every workout doesn't make sense to me. Only Super Squats says to do it 2/3 times per week. Others say that more than once per week is not good.
20 reps squats are more "intense" than a single set to failure by far. A set to failure is a walk in the park compared to a 20 rep squat rest pause set... Yet no one would squat to failure three times per week, so why do 20 rep squats three times per week?
I'm still going to use the 20 rep method once every week or so, where I can attack it hard each time rather than do it 2/3 times per week and get physically and mentally burnt out and then dread training.
I'm just doing what I feel is right. It's better to be conservative surely.
Hokay. My concern though is your tendency to oscillate between routines rather rapidly. If you just want to drop one 20-rep squat day for a more intense squat workout, no worries.
Or you could always deload.
Noooo... Stick with the programme.
I see no harm in the odd heavy triples type session. I do it myself.
I see no harm in the odd heavy triples type session. I do it myself.
Yeah. As above.
Hokay. My concern though is your tendency to oscillate between routines rather rapidly.
Yeah I am definitely guilty of that! But I think that's because I have been using inflexible routines. I get bored easily and start wanting to do other things. Dinosaur training has changed the way I look at training routines. I don't want to stick to a specific routine anymore. That just doesn't work for me. I want to enjoy my training as well as working damn hard. I think my workouts over the last two weeks have been good, hard, productive sessions. When I get my thick bar I'm going to work that into my training too.
:026:
Maybe you should try one of the basic routines Brooks outlines in DT.. and stick to it? *ninja*
Maybe you should try one of the basic routines Brooks outlines in DT.. and stick to it? *ninja*
The routines look good. I just don't want to tie myself down to a set routine. Everytime I do that I get bored and then want to do something else. I want to see what happens when I have a little more freedom in the gym, you know? Let's see what happens... If I'm making shit progress you can let me know!
PikeKing
28-07-2005, 21:27
The routines look good. I just don't want to tie myself down to a set routine. Everytime I do that I get bored and then want to do something else. I want to see what happens when I have a little more freedom in the gym, you know? Let's see what happens... If I'm making shit progress you can let me know!
if you worry about getting bored why not just do random workouts?
total body session, 1-2 lower body, 1-2 upper body exercises
if you worry about getting bored why not just do random workouts?
total body session, 1-2 lower body, 1-2 upper body exercises
That's sort of what I'm doing at the moment, but I have a basic structure to each session.
At the moment session 1 consists of squat, chin, OHP and bottom position bench. Session 2 is squat, barbell row and dips and something else if I have time. The problem isn't getting bored with exercises, I get bored with set/rep schemes. I just hate going to the gym and doing the same thing each week with the only difference being 0.5-1kg more on the bar!
For example, tomorrow I want to: squat 115kg for 3, get a single with 100kg on the bottom position bench (or at least 97.5kg), complete 3x5 with 7.5kg on the chin up, and knock out a few 5's with 61kg on the OHP. I just couldn't do that if I was locked in to a rigid training programme. Anyway, if I get that triple tomorrow I will have the confidence to tackle 95kg for 20 in the next session! :D
29th July:
Squat: 50x3. 70x3. 90x3. 100x1. 105x1. 115x3.
+7 rest pause reps with 105kg.
Bottom position bench: 50x5. 70x2. 80x2. 90x1. 100x1. 90x2.
Chin: BWx5. 5kgx3. 10kgx5.
Seated OHP: 50x5. 60x5/5. 65x3.
Mission accomplished today. 115kg squat for 3 reps, and a single bottom position bench with 100kg. I now need to work on turning that squat triple into 125kg and the bottom position bench into 110kg. Those are two goals I will be working towards in the short term.
BengDogg
30-07-2005, 08:29
good realistic goals, you have me on the bench atm, and squatting 115 for 3 might be a bit more than i can!
29th July:
Squat: 50x3. 70x3. 90x3. 100x1. 105x1. 115x3.
+7 rest pause reps with 105kg.
Bottom position bench: 50x5. 70x2. 80x2. 90x1. 100x1. 90x2.
Chin: BWx5. 5kgx3. 10kgx5.
Seated OHP: 50x5. 60x5/5. 65x3.
Well done on the PR's and all the progress of late, Mark. A far cry from the whinging little pussy of 3 months ago who wouldn't back squat. Wouldn't do progressive singles on anything etc etc.
Just do us all a favour and keep it up, mate.
P.S. Whats with the seated OHP. You KNOW Brooks would kick your ass for that. :011:
BengDogg
30-07-2005, 11:22
seated ohp is something id be wary of i did them untill it twinged my back quite badly doing em
P.S. Whats with the seated OHP. You KNOW Brooks would kick your ass for that. :011:
Actually in his book he contradicts himself. In one chapter he says seated press is good, in another he says dinosaurs only press while standing. I do it seated at the moment purely because it allows me to lift more weight. Also, the decision to do it seated was influenced by the way my back was feeling after 20 rep squats when I was doing them every session.
Well done on the PR's and all the progress of late, Mark. A far cry from the whinging little pussy of 3 months ago who wouldn't back squat. Wouldn't do progressive singles on anything etc etc.
Just do us all a favour and keep it up, mate.
I will do! I've got a brutal squat workout planned for next session! Check back in a few days! :026:
PikeKing
30-07-2005, 14:28
I think seated pressing is ok if you're training properly, i.e. squatting, pulling etc... and its not a permanent thing. It'll let you load the delts more to.
There is the whole back injury while doing seated pressing issue. Heres my view.
If you are doing them without back support you sure as hell had better have enough rom in your shoulders to get overhead, and get thoracic extension without having to arch your lower back. Doing them seated with support is better for people that cant do this, so they have a very slight backward lean (super high incline). If you arch your back while you have back support you deserve to die.
The issue of increased disc loading while seated may not be an issue. Latest research is now saying that while seated with good posture, the loading doesnt change from standing.
The issue of increased disc loading while seated may not be an issue. Latest research is now saying that while seated with good posture, the loading doesnt change from standing.
I do mine with a steep incline. It all feels quite solid while I'm pressing.
I don't really understand what the problem is. Why is seated press supposed to be bad, bad squatting with huge weights not bad?
PikeKing
30-07-2005, 16:18
its not bad, i said latest research is now saying its ok if you maintain alignment, same as squatting
BengDogg
30-07-2005, 16:24
i did mine unsupported and doubt i have the rom in my delts pikey mentions
I was looking through my old training journal, and I'm shocked to see how little progress I've made this year. It's disgraceful. On December 24th 2004 I did: deadlift - 125kg 4x3 and 140x1 and 150x1. I doubt I could do that now. I also pulled 140kg from behind the legs soon after. I doubt I could do that now either. It's not all bad though. My bench, row, dip, squat, front squat have all improved... but not as much as they should have. I've been messing around way too much this year with terrible routines. Robert was right all along. I just wish I'd have listened to the son of a gun! :048:
Anyway, that's in the past now and I'm currently making good progress. Tomorrow I'm gonna do a heavier than usual 20 rep squat - i.e. get 20 reps with xlbs by any means. Last time I dipped and rowed I did one heavy 5 for each. Tomorrow I'll take this weight and bang out a few 4's. It's gonna be good. :026:
PikeKing
31-07-2005, 18:45
Robert was right all along. I just wish I'd have listened to the son of a gun! :048:
say it aint so!!
we were trying to help you all along :036:
say it aint so!!
we were trying to help you all along :036:
Yeah I know... but I was a stubborn git!
PikeKing
31-07-2005, 18:49
Yeah I know... but I was a stubborn git!
no comment...
BengDogg
31-07-2005, 20:14
Ah well your on board now mark! Lets get strong!!!!
1st August
Squat: 115x2/2/2. 120x1. 125x1. Then 18 rep rest pause set with 100kg. *
Dips: BWx4. 10x4. 20x1. 25x4/4/4.
Barbell Row: 30x5. 50x5. 70x2. 80x4/4. 85x4.
Excellent workout. The doubles with 115kg were good comfortable reps. As was the single with 120kg. Form on the 125kg single was a little poor. I went below parallel, but my legs bent inward a little on the way up. I was going to have a pop at 130kg, but the poor form convinced me that it was best not to risk it. The rest pause set * was not done with the bar on my back the whole time. I did the first 14 reps as doubles. The bar was reracked between doubles, and the rest between each double started at about 10 seconds then increased to about 30 seconds by the last one. I got stuck on the bottom on rep 15, so I quickly stripped the bar and got it back up on the rack, reloaded it, then grinded out 4 incredibly tough singles. Many of the 18 reps in this “set” were way below parallel, some were probably arse to grass.
I prefer this method to the method of keeping the bar on the back the whole time. The problem with the latter is that it quickly tires the lower back and arms. This means that energy which could be spent SQUATTING is wasted just standing there with a bar on your back. Re racking between reps allows for bigger weights, more squatting, and better form…. And that has got to be a good thing!
Dips and rows were good. I’m making good quality progress on these.
Going great mate.. keep it up.
I am always right.
13 stone 1 today. And massive DOMS in my glutes! Wheeeeeee!
I thought that half the point of 20 rep squats was that you DID use all that energy standing and stabilising etc between reps - otherwise you may as well do 2x10 or 4x5 of a heavier weight, which would also allow for bigger weights and better form; they're training different things, i.e. strength endurance rather than more maximal strength. What do you think?
Black Knight
02-08-2005, 17:13
I thought that half the point of 20 rep squats was that you DID use all that energy standing and stabilising etc between reps - otherwise you may as well do 2x10 or 4x5 of a heavier weight, which would also allow for bigger weights and better form; they're training different things, i.e. strength endurance rather than more maximal strength. What do you think?
Yeah, I agree
I thought that half the point of 20 rep squats was that you DID use all that energy standing and stabilising etc between reps - otherwise you may as well do 2x10 or 4x5 of a heavier weight, which would also allow for bigger weights and better form; they're training different things, i.e. strength endurance rather than more maximal strength. What do you think?
I disagree. If you did a rest pause set of deadlifts, would you hold the bar in your hands between reps? No. Why not? Because your hands will give way before your body has had a good workout. Same with squats. If you keep the bar on your back, your arms, shoulders and lower back will fatigue quickly and your form will fall to pieces. Why would you want to do something that would prevent you from giving your legs and glutes the fullest workout?
There isn't really any consensus on how to do the "20 rep squat". It is just a rest pause set. Nothing magical. As long as it is rest-pause, and doesn't take ages I don't see the problem. I got those 18 reps in under 5 minutes. :)
PikeKing
03-08-2005, 11:20
I believe true 20 rep squats are done without racking the bar, thats not to say racking it makes you a screaming ****, probably to out of breath to scream
I disagree. If you did a rest pause set of deadlifts, would you hold the bar in your hands between reps? No. Why not? Because your hands will give way before your body has had a good workout. Same with squats. If you keep the bar on your back, your arms, shoulders and lower back will fatigue quickly and your form will fall to pieces. Why would you want to do something that would prevent you from giving your legs and glutes the fullest workout?
Squats aren't a leg and glute workout - they're a full body exercise. With the bar on your back, yes you'll fatigue. If your form goes to pieces, lower the weight.
There isn't really any consensus on how to do the "20 rep squat". It is just a rest pause set. Nothing magical. As long as it is rest-pause, and doesn't take ages I don't see the problem. I got those 18 reps in under 5 minutes. :)
But if you rack it twice in those 5 minutes, it's not a rest pause set - it's 3 rest-pause sets of 6 reps with short rests in between.
I just think I would define 20 rep squats differently to you and I think that what you are doing has different benefits to 1x20 rep set without racking the bar.
"But if you rack it twice in those 5 minutes, it's not a rest pause set - it's 3 rest-pause sets of 6 reps with short rests in between."
No, it is still a rest pause set. Think about how you would do a rest pause set for deadlifts, or RDLs, or barbell rows, or bench press, or overhead press. Would you rest the bar on the floor for the deadlifts and rows in between reps, or hold it in your hands the whole time? Would you rack the bar between reps for bench press, or hold it at lock out between reps? Would you rack the bar between reps for OHP, or hold it at starting position between reps?
BengDogg
03-08-2005, 14:54
True 20 rep squats are imno one set of 20 no re racking, i dont think there is anything wrong with what your doing though mark
"But if you rack it twice in those 5 minutes, it's not a rest pause set - it's 3 rest-pause sets of 6 reps with short rests in between."
No, it is still a rest pause set. Think about how you would do a rest pause set for deadlifts, or RDLs, or barbell rows, or bench press, or overhead press. Would you rest the bar on the floor for the deadlifts and rows in between reps, or hold it in your hands the whole time? Would you rack the bar between reps for bench press, or hold it at lock out between reps? Would you rack the bar between reps for OHP, or hold it at starting position between reps?
I would hold it if it was 1 rest pause set. I wouldn't do rest pause sets of deadlifts for that reason.
True 20 rep squats are imno one set of 20 no re racking, i dont think there is anything wrong with what your doing though mark
Yeah, I'm not saying there's anything wrong with it - it's just different.
BengDogg
03-08-2005, 15:15
I know, i was just agreeing with you on the 20 rep bit, but i do like marks training of late.
I know, i was just agreeing with you on the 20 rep bit, but i do like marks training of late.
I'm going to start deadlifting again. Probably next session. One session will begin with squats, the other with deadlifts. I haven't deadlifted heavy (i.e. with a mixed grip) for ages now, so I want to see what I am capable of, and also I don't want my grip and forearms to be left behind!
Squatting like I did last workout is way too much to handle each session! I still have bad DOMS even two days after! I may need another day of rest tomorrow.
Maybe I should change my journal title? I'm not doing "true" 20 rep squats, and I'm not squatting every workout now... so.... It's basically just general strength training. Maybe: "I want to be a dinosaur!" :035:
Start a new journal then. I don't know why everyone seems to think it's cool to have areally long journal anyway..
Cos then you've got one record of your progress and you can check back periodically to see how your lifts and training differ.
Like Narcs, 90 pages, when he started he was week like a little girl, now... now he has a 90 page journal.
Mark has nothing of note to look back on bar about a year of watsed effort (like me for some of last year, and other people too). I use my journal to gauge short term progress. Not once in the history of my training have I looked further back than 3-6 weeks.
LOL@milner.
BengDogg
03-08-2005, 17:21
im sad i do my journal on word before pasting it here, i have 18 months worth on my pc
Like Narcs, 90 pages, when he started he was week like a little girl, now... now he has a 90 page journal.
asswad
I did some deadlift practice today. I just wanted to practice my form in preparation for tomorrows deadlift session... But I got a little carried away and tried to beat my previous maximum! :053:
155.5kg PB.
Pleased, but a bit silly really. I shouldn't have got carried away like that because I haven't still haven't recovered from the squats the other day.
I guess this is proof of the carry over from squat to deadlift. I haven't deadlifted over 120kg for ages, yet I pitch up and knock out a PB just like that. :026:
I did some deadlift practice today. I just wanted to practice my form in preparation for tomorrows deadlift session... But I got a little carried away and tried to beat my previous maximum! :053:
155.5kg PB.
Pleased, but a bit silly really. I shouldn't have got carried away like that because I haven't still haven't recovered from the squats the other day.
I guess this is proof of the carry over from squat to deadlift. I haven't deadlifted over 120kg for ages, yet I pitch up and knock out a PB just like that. :026:
Good lad. Still go for it tomorrow like a real man :035:
Shit. A pb. I'm sure you'll get over it.
Good lad. Still go for it tomorrow like a real man :035:
I will do. I'm going to try for a triple with 140kg. If I can't get a triple I'll just do a bunch of doubles. :035:
5th August:
Deadlift: 50x3. 70x3. 90x3. 110x3. 125x1. 140x2/2. 150x1.
Bottom Position Bench: 30x3. 50x3. 70x3. 90x3. 95x2.
Chins 10kg: 4. :mad:
Seated OHP: 50x5. 65x5/4.
Hammer Curl: 20kgx3.
Good. The highlight of this session was definitely the benching. The triple with 90kg was a huge struggle. I can honestly say I gave 100% effort to get that.... and then I go get a double with 95kg! My 100kg max will be smashed when I next try for a heavy single!
I still have issues with alternate grip deadlifting. I can lift fine when my right hand is "overhand", but when it is "underhand" my form is awful. I swapped the grip each rep for the doubles at 140kg. I then did 150kg for a single with my favoured grip, but when I tried again with my right hand "underhand" I almost mangled my back! I don't want to use my right hand "overhand" all the time because I'm concerned about creating imbalances.... But I also don't want to lift with awful form! ARGH!
Chins were not as strong as usual. The deadlifts tired my arms and back, so I wasn't capable of as much as I would have been id I'd done squats instead of deadlifts.
Use your prefered grip for max efforts (85%+) and make sure to do plenty of volume (even if that means back off sets) with your weaker grip - the one that hurts.
7th August:
Squat: 65x2. 70x2. 90x2. 100x1. 110x1. 120x1.
105x13 reps in 7 minutes.
Dip: BWx5. 10x3. 20x1. 27.5x5.
Row: 30x5. 50x5. 70x3. 80x/5/5/4.
Squat performance was a little 'poor' last session... well, it was poor in the sense that I keep going ATG when I intend to go only to parallel. The 120kg ATG rep was a PB. I'm not sure what the problem is. Either my technique is off, or I'm not focusing hard enough. I'm meant to deadlift tomorrow, but I want to squat instead and get 110kg for 3x3. Bench and OHP are gonna be good tomorrow. Doubles with 91kg for bottom position bench, and 4's with 67.5kg for OHP.
Are you squatting this deep?
BengDogg
10-08-2005, 17:15
Rob with ha baddoggbar /\/\/\ ? i think so anyway
You knows it! I haven't got anything else to train with.
uk machine
10-08-2005, 17:22
u look big in that pic rob, nice depth!
I am. Thank you. 14stone 9lbs this morning before food.
EDIT: I will share with you my greatest secret. A bulking tip that I have used for the last few weeks.
Weigh yourself naked at like an hour before oyu plan to go to bed. Last night I was 14stone 8lbs. I make the decision not to go to bed until I weigh at least 14stone 11lbs. I do this every night. Whatever I weigh, +4lbs of food & drink before bed. It seems to work*.
*Along with a good (big) amoutn of eats in the day, obviously.
uk machine
10-08-2005, 17:46
although ive been shovelling food down me neck i shud start watching im eatin. im a tad too heavy at moment. been the same weight, in stone that is, as my age, if u get me.slowed down a bit tho, but if im not careful i could be 20 stone at 20 by end of year if im not careful :012:
Black Knight
10-08-2005, 18:29
although ive been shovelling food down me neck i shud start watching im eatin. im a tad too heavy at moment. been the same weight, in stone that is, as my age, if u get me.slowed down a bit tho, but if im not careful i could be 20 stone at 20 by end of year if im not careful :012:
****ing good job your not my age then, 39! :D
Yes Rob I was squatting that low. That is a real squat! ... None of that poncey stopping at half-way! What is your 1rm ATG?
10th August:
Squat: 50x3. 70x3. 90x3. 110x3/3/3.
Bottom Position Bench: 50x5. 60x2. 70x2. 90x2/1. 80x4. :011:
Hang Clean: 30x5. 50x2. 60x1/1. 65x1/3. 70x1.
Seated OHP: 50x4. 67.5x3/3/3. :011:
BengDogg
10-08-2005, 20:26
You ever tried bottom pos squat mark? give it a go sometime, it is so ****ing hard to get under the bar and ready you wouldnt belive, i couldnt get on with it at all very odd thing
ice_mach
10-08-2005, 20:30
^^^^^^its ****ing hard as hell, cause you're starting with the concentric
BengDogg
10-08-2005, 20:36
also postioning and getting the bar in place!!!!
You ever tried bottom pos squat mark? give it a go sometime, it is so ****ing hard to get under the bar and ready you wouldnt belive, i couldnt get on with it at all very odd thing
I've tried them, but I don't wedge myself under the bar. I find it impossible to do it that way. I don't like them that much though. Bottom position bench is good because it is mega hard on the triceps.... Which maybe explains my poor pushing performance today.... I've been working my triceps into the ground. :013: All the "all out" efforts on dips and bench (ie max triples, singles, 5's, etc) have taken their toll.
I should have been able to get afew doubles with 90kg on the bench today, considering that I did a triple with it last week, and a double with 95kg. But today the first double was harder than it should have been, and I got nowhere near the second. Also, I should have got at least one set of 4 with 67.5kg on the OHP, since I got 5/4 with 65kg last week.
I'm going to have to be a little more conservative with my pushing exercises.... and how hard I push myself on them! :D
Why not have a deolading week then go back in for them all systems go?
uk machine
11-08-2005, 09:33
****ing good job your not my age then, 39! :D
:046:
Why not have a deolading week then go back in for them all systems go?
Deload for everything? Or just the pushing exercises? Everything else seems to be fine, but I can tell my triceps are having a tough time because they are hurting during warm ups sets for bench and dips.
Well if you do everything you'll probably be able to recover better in that week and one week of reduced weights is hardly going to affect your progress. I'd do everything. God, I'd love to have a long enough period of training to need to deload...
I don't think I need to deload. I think I just need to restrain myself a little. I've been going way too far in the few workouts before last, e.g. doing an all out triple on the bench, then going and doing a double with even more weight, maxing out on deadlifts twice in two days, training too often, etc.
I need to:
1) Train every four/five days. Not every other day, or every three days!
2) Not go all out with heavy weights each session, because it starts to become counter productive. I will therefore put some "speed" work into my workouts in place of heavy weights when I feel I need a break. Probably from the following: ATG jump squat, hang/power clean, speed bench.
The point of deloading is that you CAN do all of the above?
One more thing, that is NOT ass to grass. That, people is what I would call below paralel, which is what the IPF want in competitions. Anyone not squatting that deep should have there total(s) looked at, though I don't expect some people are honest with themselves in the firstplace.
ATG is exactly that, when your arese touches your calves/achillies tendon, (I.e. cannot go any lower).
MArk, either deload or carry on as you are. Toughness builds resiliance. You will never become more accustomed to crazy workouts if you don't do them in the first place. Personally I think your training is spot on ATM and the last thing you need to do is start setting hard and fast rules about when to train, IIRC thats why you get bored with routines in the first place.
One more thing, that is NOT ass to grass. That, people is what I would call below paralel, which is what the IPF want in competitions. Anyone not squatting that deep should have there total(s) looked at, though I don't expect some people are honest with themselves in the firstplace.
ATG is exactly that, when your arese touches your calves/achillies tendon, (I.e. cannot go any lower).
I doubt anyone would use that depth as their maximum. It isn't ATG but it is below parallel. Personally I use a more narrow stance than that, and my grip is closer too.
MArk, either deload or carry on as you are.
I'm basically carrying on as I am, but just restraining myself a little.
BengDogg
12-08-2005, 17:38
when i squat atg maxes i do just that, but im so flexible i can, rob and others who have seen me squat will vouch for my scary depth
when i squat atg maxes i do just that, but im so flexible i can, rob and others who have seen me squat will vouch for my scary depth
So the weight you give as your "max" is ATG, or parallel?
BengDogg
12-08-2005, 17:43
well my old max was 125kg that was atg then i moved over to parrellel although tbh im way below parrelel i did 130kg at that, i always state clearly, to avoid confusion
main difference for me is in a wide stance i cant go atg, if i could i would, my front squats are atg too
13th August:
Squat: 50x5. 70x3. 90x3. 105x1. 115x3/3. 100x5.
Row: 30x5. 50x5. 70x3. 85x4/4/4. :026:
Hang Clean: 50x3. 60x2. 70x2/1. 72.5x1.
Curl: 40x4/4.
BengDogg
13-08-2005, 20:02
Training is consiistent and good!!! Youve certainly got your shit together these days
Training is consiistent and good!!! Youve certainly got your shit together these days
Cheers! It is going well.
I gave my triceps a rest today and did some hang cleans instead. They are fun!
Those squats felt damn heavy today. I was aiming for 3x3 with 115kg, but after the second set I didn't feel like killing myself to get a third triple, so I backed off a little and did 5 reps with 100kg. I'm going to cut the load slightly and up the volume slightly for the next few weeks, as for the last few weeks Ive been doing mainly triples, doubles and singles. So, maybe 4/5 rep sets for a few weeks... maybe trying to build up to a big five with 110-115kg.
I'm very pleased with how my row is coming along. 85kg for 3x4 with very good form is a huge improvement for me. Only a while ago my lower back was too weak to even allow me to be rowing 60kg with good form!
16th August:
Squat: 50x3. 70x5. 90x3. 110x5. :023:
Bottom Position Bench: 50x5. 60x2. 70x1. 80x4/4. 85x5. :023:
One arm row: 20x5. 27.5x5. 35x5. 45x3. 47.5x3.
Reverse curls: 30x5. :022:
Excellent. I didn't think I'd be capable of 5 reps with 110kg! I will do some 4's next session with the same weight.
Bench was good. I planned to do lots of 4's with 80kg, but I couldn't resist upping the weight and going for more reps! 85x5!
I'm rubbish at reverse curls, but my one arm row strength is up a bit since I last did them!
I'm not gaining much mass on this. Not sure why. Maybe I'm not eating enough. I'm finding it tough to get enough calories! I'm going to need a weight gainer I think. :011:
A question.... Why are some people big when they don't eat much? I know a guy who is naturally well built, but he doesn't stuff 4000 calories down his gullet everyday! How does that work?!
PikeKing
17-08-2005, 23:00
the mysterys of life!
i am the heaviest i have ever been, but its not fat and i eat **** all and dont train much.....go figure.......
GoldenArrow
17-08-2005, 23:08
Biscuits :023:
the mysterys of life!
i am the heaviest i have ever been, but its not fat and i eat **** all and dont train much.....go figure.......
Hmmm.... It makes me wonder. Do I need to pile down the food to get big? Or do I need to focus on building massive strength over YEARS to get big (while not necessarily eating like a greedy son of a gun)? Or both?
People are just naturally different shapes, and if you want to change yours, you're going to have to work hard for it, including eating loads if you want to grow. We'll just smile at the naturally stacked folk, then shank them in the kidneys once they're not looking.
Angel Delight
17-08-2005, 23:58
the mysterys of life!
i am the heaviest i have ever been, but its not fat and i eat **** all and dont train much.....go figure.......
Actually you are not the heaviest you have ever been! The scales in the assessment room make you 6kgs heavier than you really are, that is a fact. Sorry to burst your bubble.
PikeKing
18-08-2005, 00:00
well in that case i am 1kg lighter than I was
Angel Delight
18-08-2005, 00:01
I'm not gaining much mass on this. Not sure why. Maybe I'm not eating enough. I'm finding it tough to get enough calories! I'm going to need a weight gainer I think. :011:
A question.... Why are some people big when they don't eat much? I know a guy who is naturally well built, but he doesn't stuff 4000 calories down his gullet everyday! How does that work?!
IT IS CALLED HAVING A SLOW METABOLISM!!!!!!!!
Hmmm.... It makes me wonder. Do I need to pile down the food to get big? Or do I need to focus on building massive strength over YEARS to get big (while not necessarily eating like a greedy son of a gun)? Or both?
Either works good.
19th August:
Squat: 70x6. 90x4. 100x1. 125x1. 110x4/4/3.
Bottom Position Bench: 50x5. 70x3. 80x1. 90x1. 105f. 80x6/5.
Barbell Row: 30x6. 50x5. 70x3. 85x5.
Curl: Barx10. 30x5. 40x4/4/4.
I've been getting mild lower back pain for the last week or two. I'm going to rest from squatting until it subsides, just to be safe... I don't want to go injuring my lower back!
Or how about squattign with perfect form and some re/pre hab back shit.. see PK's journal for details.
PikeKing
21-08-2005, 11:08
Or how about squattign with perfect form and some re/pre hab back shit.. see PK's journal for details.
dont take advice from me, i'm in crap shape
Or how about squattign with perfect form and some re/pre hab back shit.. see PK's journal for details.
I'm just going to rest it for a while to start with. I might just bench and curl for the next week, and then bring squats and rows back the week after.
Black Knight
21-08-2005, 14:22
I would strongly recommend that you stretch your hams/lower back area thoroughly to help recovery and prevent further episodes-its helped me enormously to manage my own back problems.
If you ignore them (lower backs) they have a nasty habit of coming back to bite you in the future.
I would strongly recommend that you stretch your hams/lower back area thoroughly to help recovery and prevent further episodes-its helped me enormously to manage my own back problems.
If you ignore them (lower backs) they have a nasty habit of coming back to bite you in the future.
I tried to stretch my lower back by touching my toes, but it starts to hurt my lower back. It is not that painful, but it just feels tight. :022:
PikeKing
21-08-2005, 17:10
um, dont do that stretch
if you want a flexing stretch best one is probably sat on a chair, bend forward between your legs
21st August:
Bottom position bench: 50x5. 60x3. 70x2. 80x1. 90x3/3/2.
RDR: 2.5kgx8/8.
Barbell Curl: 41kg - 6.
23rd August:
Squat: 50x5. 70x3. 90x3. 105x5/5. 110x4. 115x3. :mad:
Bottom Position Bench: 50x4. 60x3. 75x3. 95x3.
Barbell Row: 30x5. 50x5. 70x3. 80x1. 90x3/2. :mad: 80x6.
Standing Tricep Extension: 15kgx15/15.
Over the weeks my routine has basically turned into: squat/bottom position bench/barbell row. Things like dips and chins annoy me, so they have been dropped. I need some more variety, so I'm going to introduce some additional exercises, but with lighter weights and more volume (i.e. 15+ reps).
So... My routine is basically:
Squat
Bench
Row
+ A few exercises of my choice with high volume (e.g. tricep extension, crunches, hammer curls, shrugs, dumbbell bench etc)
Becuase it will help you.
Becuase it will help you.
I'm doing good in strength... Just gaining sod all muscle, while getting fat. The usual pattern for me... :011:
The onyl same old pattern I see is the changing routine too fast one.
ice_mach
24-08-2005, 01:00
Staley just wrote an article on that called the 21 day itch
The onyl same old pattern I see is the changing routine too fast one.
Rows, squats and bench have been the big exercises in my routine for around 7 weeks. I can never maintain progress on dips and chins (and dips aggravate my shoulder) so I just decided to spend more time rowing and benching. There is nothing wrong with adding some high rep work to the end of the session. 3 exercises is kind of narrow.
Anyway, I've been mixing up the sets and reps from session to session... and it has worked. A few weeks ago my bench was 90kg. Today I knocked out a triple with 95kg. My row and squat have increased a lot too. But no gains in mass... Just back up to a chubby 13 stone again.
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