View Full Version : Jon's any weight will do Front Squat Challenge
Usual stuff, new year, new journal, new hopes, etc.
Last year was pretty crappy, flitting from one routine to another. I’ve lost all confidence in my ability to squat, and my bench went up a by a staggering 5kgs over the 12 month period.
My primary aim this year is to improve my squat, it’s currently at 140kg. Most of my problem with the squat is confidence. I’ve always had skinny legs, and it just feels that when I squat, my back does most of the work. So I’ve decided to drop back squats for 6 months, and do front squats instead. If I do decide to do any back squats they’ll be proper ATG Oly squats.
My 12 month squat goal is to get my front squat to match my current back squat, 140kg. My current 1RM is 100kg. If I can manage this then I’m fairly certain my back squat should rise by at least 25kgs.
I’ve decided to use a variation on a 5x5 (Glen Pendlay) where I’ll be squatting 3 times a week.
Deadlift is ticking along nicely, current 1RM being 195kg, so 12 month goal is 220kg, using 5x5 once a week.
Bench will be trained twice a week, but may be dropped for a while if I’m not making any progress, current 1RM 112.5kg
I’ll also be trying to improve my flexibility and speed by incorporating some overhead squats, cleans, etc.
I’ll also be trying to eat cleaner, and actually look like I’ve been training for nearly 3 years, current weight 94kg at approx 20%bf.
Anyway the rountine looks something like this:
Monday:
Front Squat 5x5
Bench 1x5RM
Row 1x5RM
Abs and triceps
Wednesday:
Front Squat 5x5(using 20% less weight than on monday)
Deadlift 5x5
Military 5x5
Pullups 5x5
Abs
Friday:
Front Squat 1x5RM
Bench 5x5
Row 5x5
Clean and Jerk
Black Knight
09-01-2006, 20:35
Tough looking programme, Jon. I would need to deload fairly frequently but there again, Im clocking on a bit!
I had a similar ambition last year and hit my 140+ front squat but it didnt transfer to my back squat unfortunately. Im looking to hit 140x6 in the next couple of weeks or so and my back squat is still shite! Hope you have better luck than me!
Looking forward to reading this one.
uk machine
09-01-2006, 23:11
good luck. i like the look of pendlay. also how do you squat? a front squat will prove more effective if ya narrow stance back squatter. black knight, deload about every fourth week with this i think doing 3x3, then back to 5x5 till you cant do it no more.then to 8x3, then 5x3 or 5x1 to max .(i take it you realise this jon?)
Black Knight, UK Machine,
Thanks for the good luck messages, I'm probably gonna need it. However I've had a good read up on this routine over at the Midwestbarbell site and Glen Pendlay reckons it's very do-able, whatever your age or level. I've started fairly conservatively just to ease myself in, so fingers crossed.
As for my squatting width it's fairly wide, but nothing freakish, I just use the width thats kindest on my knees. I also currently squat with raised heels, as this helps my knees a lot for some reason, and am currently looking at getting some proper oly shoes.
And as UK says there is a deloading and intensification part as follows.
The routine in full is:
4 weeks of loading
Monday:
Squat 5x5
Bench 1x5RM
Row 1x5RM
Wednesday:
Squat 5x5(use 20% less than you were using on monday)
Deadlift 5x5
Military 5x5
Pullups 5x5
Friday:
Squat 1x5RM
Bench 5x5
Row 5x5
1 week deload (use the same weights as last week of loading no increase in weights here)
Monday:
Squat (3x3)
Bench (1x3RM)
Row (1x3RM)
Wednesday:
Deadlift (3x3)
Military (3x3)
Pullups (3x3)
Friday:
Squat (1x3RM)
Bench (3x3)
Row (3x3)
4 Weeks of intensification (increase weights every week now)
Monday:
Squat (3x3)
Bench (1x3RM)
Row (1x3RM)
Wednesday:
Deadlift (3x3)
Military (3x3)
Pullups (3x3)
Friday:
Squat (1x3RM)
Bench (3x3)
Row (3x3)
I'm not 100% sure what happens after this, it's probably best not to know at this stage, as it may put me off.
First workout of new routine, started on day 2 using the following 5rms
front squat 70kg
bench 90kg
deadlift 150kg
Military press 50kg
The front squat 5rm looks look low, because it is :022: , but I don't won't burn myself straight away. Squatting 3 times a week will be hard enough, whatever weight I start with.
Day 2 Sun 8/1/06
DL 150kg x 5,5,5,5,5
Front squat (20% less of starting weight 70kg) 55kg x 5,5,5,5,5
Miliatry press 50kg x 5,5,5,5,5
Pull ups BW x 5,5,5,0,0
Weighted sit-ups 40kgx15
Comments: first time I've ever done 5x5 with deads and it was very hard, but all reps were controlled, with good form.
squats were ok, tried to keep time between sets as low as possible.
MPs felt awkward, haven't done these for over 6 months. On the first sets the weight was too far forward and I kept lunging forward while pressing consequently the weight felt heavy and unstaqle. On the last set the weight was finishing above the back of my head, balance was spot on on the weight felt safe and controlled.
PikeKing
10-01-2006, 09:19
what happened on the pullups? tank empty?
what happened on the pullups? tank empty?
Well spotted, yes totally knackered by then. However in my defence it's the first time I've ever done pull ups. I'll probably try 4 sets of 5 next time.
PikeKing
10-01-2006, 12:10
Well spotted, yes totally knackered by then. However in my defence it's the first time I've ever done pull ups. I'll probably try 4 sets of 5 next time.
i know what you mean dude, I've just started doing them after a year of know real training, very hard, cant believe I used to do them weighted
uk machine
10-01-2006, 13:30
deadlifts look canny, if you can progress much further with 5x5 you should be at 200kg+, just need to taper.
Nice routine, go for it mate!
deadlifts look canny, if you can progress much further with 5x5 you should be at 200kg+, just need to taper.
Cheers uk-mach, I've never really trained deads properly, yet they always seem to creep up. Just wish the same would happen to my squat.
I hit a 195kg single about 3 weeks ago and that wasn't full on, so yes I'm hopping for a 200kg lift after the first 8 weeks of this routine.
Nice routine, go for it mate!
Cheers Ian, although I don't think I'll be using the word "nice" to describe this routine in 5-6 weeks time.
Day 3 - Tues 11/1/06
Front Squat - 50kg x 5, 70kg x 5, 77.5kg x 5
Flat Bench - 90kg x 5,5,5,5 85kg x 5
DB Rows - 50kg x 5,5,5,5,5
Snatch technique training
snatch width behind neck presses - 20kg x 10,10
high hang snatch pull - 20kg x 10, 10
Comments: Supposed to work up to 1 set 5RM max, but left at 77.5kg (5kg below 5rm) seeing as it's the first week.
Miscalculated the starting weight on the bench at 90kg, so had to drop down to 85kg for the last set, set 1 and 2 were ok, 3 and 4 were ugly on the last rep, will go to 87.5kg next week for all sets next week.
snatch training was fun, first set of presses were awkward, but got the groove on the second set, the pulls were also awkward on the first set, but improved second set.
Day 1 - Fri 12/1/06
Front squats (5x5) - 70kg x 5,5,5,5,5
Dips (work up to 5rm) - all 5 reps - bw, 15kg, 20kg, 25kg
CG 18" Flat Bench (assistance work) - 75kg x 10,9
Wide chins (work up to 5rm) - bw x5, 5kg x5, 7.5kg x 5, bw x 5
weighted situps (assistance work) - 30kg x 20
Comments: Woke up and started to feel the onset of a bad throat infection, when I get a throat infection it usaully turns out to be toncilitus, which means anti biotics and 2 weeks off training. So I have been dropping 1g of Vit C every 2 hours, and gargling with hot water with salt and aspirin every 30 mins. So far so good, although It still feels like I've swallowed a bag of spanners.
Anyway workout was fine. Have decided to knock flat bench on the head for about 8 weeks as I'm not making any progess, and it's started to become as much a mental thing as well as physical, so instead it's weighted dips. If I do any bench work it will be as assistance work, or maybe some light work to keep the groove at about 70%.
Day 2 Sun 15/1/06
DL 155kg x 5,5,5(vid) (http://media.putfile.com/dl155x5) ,5,5
Miliatry press 55kg x 5,5,5,5,5
Pull ups BW x 5,5,5,5,0
Front squat (20% less of starting weight 70kg) 57.5kg x 5,5,5,5,5
Comments: This is definately the hardest session of the 3. I'm totally wasted after the deadlifts. Thought I had reasonably good form on the Deadlifts, but looking at the vid the back is well rounded.
Can't MP inside as there's not enough headroom, so I have to go outside and it was pissing down.
Managed to add an extra set of pull ups.
DL form is much the same as mine, 155x5x5 nailed me too, props for ohp'ing in the rain
PikeKing
16-01-2006, 12:00
Miliatry press 55kg x 5,5,5,5,5
.
HARDCORE!!
nice session
props for ohp'ing in the rain
Don't know what "props" mean. But if it's something like "stupid twat", then yes, you're spot on.
uk machine
16-01-2006, 17:12
lol, its a compliment. welcome to the round back deadlifting crew :029: :038:. ive got dial up so it only shows bits of the vid, think you have to start off in a better posistion. try to 'squat' the weight up a little more, and get more flexible. my back rounds sometimes, not ideal, but its not going to stop me lifting.
Cheers, I know it's not best practice to round the back, but it just feels more comfortable. And anyway my squat power is so poor that I'd be lucky to DL 100kg with perfect form. :090:
uk machine
16-01-2006, 17:53
well i can see a problem all ready, that it seems you have a lack of leg power.getting squatting more, it will help you loads of the floor, and take undue stress of your back
well i can see a problem all ready, that it seems you have a lack of leg power.getting squatting more, it will help you loads of the floor, and take undue stress of your back
i agree, i can front squat more despite not squatting regularly for ages, yet i cant come near your deadlift :kinky:
UK Mach and Fred,
If you read the very first post of this journal, (I know it's boring :015: , but it's either the second or third paragraph) you'll see that I've realised what the problem (weak legs and strongish back).
Hopefully this routine will sort it out with ATG Front Squats 3 times a week, 1 5x5 heavy sesh, 1 5x5 light sesh and 1 5RM sesh.
So fingers crossed I'll be giving Fred Hatfield :030: a run for his money within 6 months.
However if anybody has any better suggestions for getting my squat up, then I'm all ears. I'm desperate for a 180kg back squat, sooner rather than later.
Day 3 - Tues 17/1/06
Front Squat - 50kg x 5, 65kg x 5, 75kg x 5, 82.5kg x 5
Dips - 20kg x 5,5,5,5,5
DB Rows - 52.5kg x 5,5,5,5,5
Snatch technique training
snatch width behind neck presses - 30kg x 10,10
high hang snatch pull - 30kg x 10, 10
Comments: Last rep on the final set of the squats was a bit messy, started to lean forward and the bar started to slip out of my grip, was eventually resting the entire weight on my two fingers on my right hand.
Day 1 - Fri 20/1/06
Front squats (5x5) - 75kg x 5,5,5,5,5
Wide chins (work up to 5rm) - bw x 5, 5kg x 5, 7.5kg x 5, 8.75kg x 4
Dips (work up to 5rm) - all 5 reps - bw, 15kg, 22.5kg, 25kg
CG 16" Flat Bench (assistance work) - 77.5kg x 10,8
weighted situps (assistance work) - 32.5kg x 25
Comments: First 2 sets of front squats were very hard. So much so that I was tempted to drop the weight by 2.5kg. But instead sorted my head out, concentrated on form specifically gripping the bar tight and keeping the back straight. As a result the last 3 sets were still hard but a lot easier than the first 2.
Day 2 Sun 22/1/06
DL 160kg x 5,5,5,5,5
Miliatry press 57.5kg x 5,5,5,5,5
Pull ups BW x 5,5,5,5,5
Front squat (light sesh) 60kg x 0,0,0,0,0
Comments: Deads were hard, last rep on sets 4 or 5 were grinders, but didn't hitch. Same with MPs and finally managed to do 5x5 on BW chin-ups (lots of momentum swinging though).
Didn't bother with the light front squats as my knees and especially my wrists felt like a rest.
uk machine
22-01-2006, 18:04
nice volume! should be into 200kg zone with a peak now.how long you planning on doing 5x5
nice volume! should be into 200kg zone with a peak now.how long you planning on doing 5x5
Cheers,
I've got one more week of 5's, then it's a semi deload week doing 3x3 with my last 5x5 weight, then it's 4 weeks of 3x3. Hopefully I'll go 170, 175, 180, 185 over the 4 weeks.
Then it's 1 rep city, where hopefully I'll break the 200kg barrier dancingban , then a deload week and then start all over again.
If you're doing 160 for 5x5 you must defo be able to pull over 200 by now.
If you're doing 160 for 5x5 you must defo be able to pull over 200 by now.
I'd like to think so, but we'll have to wait and see (6weeks time). I'm trying not to place too much importance on the 200kg or it might become a barrier, I'm looking long term at 220kg, so hopefully I'll go straight past 200kg without too much trouble and then build to 220kg by summer.
Yeah it's yours already, my last 5x5 was 155kg
Day 3 - Tues 24/1/06
Front Squat - 50kg x 5, 70kg x 5, 80kg x 5, 85kg x 5
Dips - 23.75kg x 5,5,5,5,5
DB Rows - 52.5kg x 5,5,5,5,5
Snatch technique training
snatch width behind neck presses - 30kg x 10,10
high hang snatch pull - 50kg x 8, 8
Comments: the 85kg 5rm was harder than I thought,but it still went up. This was the penultimate week, so considering how dodgy my form was on the last rep, i'll do the same weight next week, leading into the mini deload.
Day 1 - Fri 27/1/06
Front squats (5x5) - 80kg x 5,5,5,5,5
Wide chins (work up to 5rm) - bw x 5, 10kg x 5, 12.5kg x 4, 5kg x 5
Dips (work up to 5rm) - all 5 reps - bw, 15kg, 25kg, 27.5kg, 30kg
CG 16" Flat Bench (assistance work-10,10) - 80kg x 8,7
weighted situps (assistance work) - 35kg x 25
Comments: didn't know wherther to add 2.5 or 5kg to last weeks front squats 5x5 total, opted for 5kg in the end, and glad I did. Very hard, but all good solid reps on all sets. This was the last week of 5x5 on the squat.
uk machine
28-01-2006, 18:55
sessions looking nice and consistent! well on your way here, keep it up and in the summer you will be happy at the progress!
sessions looking nice and consistent! well on your way here, keep it up and in the summer you will be happy at the progress!
Cheers,
out of all the routines I've done, this seems to be the best. The workouts are hard, but attainable. And the drop in rep schemes from 5s to 3s after week 5 gives you a new impetus.
Day 2 Sun 29/1/06
DL 165kg x 5,4,5,5,4
Military press 60kg x 5,5,4,4,4
Pull ups 2.5kg x 5,5,5,5,5
Front squat (light sesh) 65kg x 5,5,5,5,5
Comments: Was well wasted after this. Thank god this was the last 5x5 on the deadlifts. Deload week after Tuesday, although 165kg x 3,3,3 isn't that much of a deload compared to 165kg x 5,4,5,5,4
Quality session - those deads are impressive. Do you reset after each rep? If not, your grip must rule.
Quality session - those deads are impressive. Do you reset after each rep? If not, your grip must rule.
Thanks Ian,
As for reseting, no on the first and second set, yes on the last rep of set 3, 4, 5. Grip is ok-ish, can double overhand with 165kg for 1 rep, but that's nowt compared to beng who can do 200kg+.
Your weight loss is coming along nicely, how come the big starting figure of 280+, are you tall or naturally big-boned ;), Either way 20lbs, in 4 weeks is crazy.
Well Beng can sort of d/o 200kg - the lifting platform at Genesis knows he might not be able to hold on to it for too long!
That's 22lbs now! I'm 6'4" with quite a big frame and eating is my favourite hobbie, so 280lbs wasn't too tricky to get to... Loads of that weight loss was probably just water and glycogen but yeah, things are going OK so far thanks.
[Deload week after Tuesday, although 165kg x 3,3,3 isn't that much of a deload compared to 165kg x 5,4,5,5,4
why do it then? Marginal volume deloads simply do not work. Half the load and reduce volume somewhat and get the most out of your deload week.
volume deload worked for me, and for once i didn't lose any strength in the process, although i didn't deadlift at all, and don't consider deadlifting concurrent with deloading. IMO halving the load is pointless, you may aswell not bother lifting at all and if you need to go that far you've waited too long to deload in the first place, you want to keep the load high so as not to lose strength
why do it then? Marginal volume deloads simply do not work. Half the load and reduce volume somewhat and get the most out of your deload week.
What Narc said (I think). But also, I don't feel overtrained, I'm getting zero Doms/soreness. I only feel tired during the workout, but feel fine after it, and the following morning. And besides Glen (Pendlay) says not to tinker with the routine as you won't see the full benefits.
volume deload worked for me, and for once i didn't lose any strength in the process, although i didn't deadlift at all, and don't consider deadlifting concurrent with deloading. IMO halving the load is pointless, you may aswell not bother lifting at all and if you need to go that far you've waited too long to deload in the first place, you want to keep the load high so as not to lose strength
that is absolute bollocks. You have NEVER as far as i can remember excecuted a sucessful delaod you always do one of these stupid volume deloads and winge about how you've come back weaker. In fact i distinctly remevber some of your posts on here about how you couldnt be,live you'd come back weaker. halving the load is not in any way pointless, it lets your muscles still work in the planes of movement they are acustomed to whilst simultaeneously giving your CNS a chance to recover sufficiently. I KNOW you dont think that they'll atrophy in a week of half load...???
which brings me to another point, of course your not going to lose strength on a deload the whole ****ing point is to gain strength you dummy.
Every single time i have delaoded and i mean EVERY SINGLE TIME i have come back stronger than before. I have always reduced load by 40+ % and volume somewhat.
anyway i dont have time to finish this rant cos i have to go out now but me and Alex were talkig about your stupid deloads at the comp and we are right and you are wrong and talk like Hugh Lawrie.
I have only ever deloaded three times, the first one didn't work because i left it too late and a week wasn't enough, the second because i wasn't fatigued enough to need it and i just detrained, the third which i've just finished has worked perfectly, personally i'm more inclined to listen to Glenn Pendlay's feelings on the matter than some 3ft tall northern cripple
Day 3 - Tues 31/1/06
Front Squat - 65kg x 5, 75kg x 5, 85kg x 5, 90kg x 4
Dips - 25kg x 5,5,5,5,5
DB Rows - 53.75kg x 5,5,5,5,5
weighted situps - 45kg x 15
Comments:Went down on the 5th rep decided it was nice and relaxing down there, so decided to stay put. Last workout of the 5s, hurrah, nice deload week next, then it's on to 3x3 and 3rm.
Went down on the 5th rep decided it was nice and relaxing down there, so decided to stay put.
He he - stapled! Seems to be coming along though.
Sunday 5/2/2005 - Deload Day 1+2
DeadLift 162.5kg x 3,3,3
Standing Military Press 60kg x 3,3,3
Pull ups 2.5kg x 3,3,3
Front squats - 80kg x 3,3,3
Wide chins (work up to 5rm) - bw x 3, 7.5kg x 3, 12.5kg x 3
Dips 12.5kg x 3, 22.5kg x 3, 30kg x 3
weighted situps (assistance work) - 30kg x 25
Comments: Couldn't train on Friday, mainly due to a "minger" of a cold. Still not over it, but luckily it's deload week. Didn't know how it would go as I felt very weak. However found it very easy.
Nice dipping mate, do you get pains in your traps/shoulders from doing them?
Nice dipping mate, do you get pains in your traps/shoulders from doing them?
Cheers Red,
I used to get really bad pain in my left hand clavical area. But if I dismount rigid ( ie muscles still flexed), and slowly, there's no pain :017:
Thats pretty much what I have, except on both sides! No idea why it happens, just a bit annoying.
Day 3 - Tues 7/2/06 Deload Day 3
Front Squat - 55kg x 5, 70kg x 3, 80kg x 3, 87.5kg x 3, 55kg x 10
Dips - 25kg x 3,3,3
DB Rows - 53.75kg x 3,3,3
weighted situps - 45kg x 15
Comments:This was the last deload day before the 3rms and 3x3 phase. Everything has felt fine this week, including deadlifts, but not the front squats. Even the warm up weights have felt heavy on some sessions, anyway no negative vibes, although the squats have been hard, I have beeen making good progess, I'll be looking for a 3rm of 100kg, and a 1RM of 107.5kg - 110kg in 5 weeks time.
I reckon you could have those numbers already, looking at that session. I'd aim for a single of 120 iiwy.
I reckon you could have those numbers already, looking at that session. I'd aim for a single of 120 iiwy.
I hope you're right Ian, but I can't see it happening really.
My 1Rm was 100kg 5 weeks ago. It's probably at about 105kg now, so i'll be looking at 110kg in 5 weeks time, anything else will be a bonus.
I'll also be hoping for a 200kg+ DL, 75kg OHP, and a 40kg Dip. :071:
Friday 10/2/2006
Front squats - 87.5kg x 3,3,3, 55kg x 10
Dips - bw x 5, 15kg x 3, 25kg x 3, 32.5kg x 3
Wide chins - (work up to 3rm) - bw x 5, 10kg x 3, 13.75kg x 3, bw x 5
Close grip bench (16") - 80kg x 10,9
weighted situps (assistance work) - 30kg x 25
Comments: Squats were hard, Dips were very easy, chins were hard, nice pump on the cg bench. Still got a cold from over 2 weeks ago, but I feel a lot better after the workout.
Sunday 12/2/2005
DeadLift 170kg x 3,3,3
Standing Military Press 62.5kg x 3,3,3
Pull ups 7.5kg x 3,3,3
Front squats - 70kg x 3,3,3
Comments: Cold has nearly gone, but has been replaced with a dodgy gut (7 toads and counting). Deads were ok, as were pull ups. First 2 sets of SMP were ok-ish but last reps were slow, so really psyched myself for the last set ( a la Magnus Benedict (sp)) as a result, 3 easy reps, and it felt as if I could have got at least 5. Whole workout took less than 30 mins, which was nice.
Day 3 - Tues 14/2/06
Front Squat - 50kg x 5, 70kg x 3, 85kg x 3, 92.5kg x 3
Dips - bw x 6, 15kg x 3, 25kg x 3, 30kg x 3,3,3
DB Rows - 35kg x 10, 56.25kg x 3,3,3
weighted situps - 47.5kg x 15
Comments: Dips and rows were ok, however it looks as though I've reached my max on the front squats. 92.5 for 3 was very hard, and without being pessimistic, it'll be highly unlikely that I'll be improve on this next week. So depending on how Friday's 90kg 3x3 goes i'll probably repeat 92.5kg x 3 next Tuesday, and then go for 95kg x 3 the week after. Also my left hand wrist is starting to give me serious grief from all this front squatting.
Friday 17/2/2006
Front squats - 90kg x 3,3,3, 55kg x 11
Dips - bw x 5, 17.5kg x 3, 30kg x 3, 37.5kg x 3
Wide chins - (work up to 3rm) - bw x 6, 10kg x 3, 15kg x 3, bw x 6
Close grip bench (16") - 82.5kg x 10,8
weighted situps (assistance work) - 30kg x 25
Comments: Squats were hard, as expected, but were made slightly easier as I am finally squatting in my new OLY shoes. Dips were very easy again, chins were hard, nice pump on the cg bench. My left wrist has finally stopped hurting, which is probably because I've killed all the nerve endings in it.
How you liking the shoes?
uk machine
17-02-2006, 23:15
i am seriously pissed i STILL havent got mine. grrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr rrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr rrrrrrrrrrrrr
How you liking the shoes?
I've been doing all my front squats with raised heels anyway, it's just feels a lot easier now. Another plus is that I now look like Evgeny Chigishev. And it also means I can start training the OLY lifts with more confidence.
Where possible I'll be trying to OHS every day with just the bar, and maybe some drop snatches.
i am seriously pissed i STILL havent got mine. grrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr rrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr rrrrrrrrrrrrr
With all the fannying around mine, took just under 4 weeks :028: , and I ordered from a UK company.
Sunday 19/2/2005
DeadLift 70kg x 6, 110kg x 5, 140kg x 3, 175kg x 3,3,3
Standing Military Press 45kg x 8, 65kg x 3,3,3, 45kg x 10
Pull ups bw x 6, 7.5kg x 3,3,3, bw x 6
Comments: Deads were ok-ish, as were pull ups, although I am using a lot of swinging leg momentum on the last reps. SMP although very hard, felt better than last weeks. Decided not to do light front squats (70kg 3x3), so as to give my joints a rest.
I’v been reading this for a while now and just wanted to say your lifts are looking good.
I don’t see that you are far off hitting your target now although I also see you have made it more interesting by adding in a few more targets like the 200kg deads lol!!!!!
Good luck with them all.
I’v been reading this for a while now and just wanted to say your lifts are looking good.
I don’t see that you are far off hitting your target now although I also see you have made it more interesting by adding in a few more targets like the 200kg deads lol!!!!!
Good luck with them all.
Cheers Tazer, Im fairly confident I'll get the 200kg DL, and 40kg dip, but I'm a long, long way from getting the 140kg front squat. If I get it by the end of the year I'll be well chuffed, but at my age gains come fairly slowly, plus I'm not looking to add any more mass, and may even decide to loss half a stone of lard. Like most of the people here this year, I'm wanting to look "toned" <buff> this summer
Looking cool, you could probaly get a45kg dip by the looks of 37.5kg x 3. Keep it up!
Looking cool, you could probaly get a45kg dip by the looks of 37.5kg x 3. Keep it up!
Cheers comrade, the dips just seem to keep going up and up :026: , the only explanation is that I'm not benching at the mo.
Day 3 - Tues 21/2/06
Front Squat - 60kg x 6, 75kg x 3, 85kg x 3, 95kg x 3, 55kg x 12
Dips - bw x 5, 15kg x3, 25kg x 3, 35kg x 3,3,3, 15kg x 10
DB Rows - 35kg x 10, 58.75kg x 3,3,3, 40kg x 10
weighted situps - 15kg x 7, 30kg x 7, 45kg x 10, 50kg x 10
Comments: Only just managed last weeks 3rm at 92.5kg , so was unsure whether to up the weight this week, glad I did as 95kg was lemon squeezy. Dips were ok, rows were done with impecibly bad form as usual.
my d row form is awful aswell. do you think think you'll drop the weight to improve your from or just keep it as is?
my d row form is awful aswell. do you think think you'll drop the weight to improve your from or just keep it as is?
Nah, I'm keeping my form on the heavy sets as it is, that way I get a full body workout doing heavy db rows, especially in my calfs when I'm trying to generate momentum. The final back-off set is were I practice correct form.
You use your calves!?!?! man i want to see a vid of these....
Lol they sound more like bent over db hang pulls.
Friday 25/2/2006
Front squats - 92.5kg x 3,3,3
Dips - bw x 5, 20kg x 3, 30kg x 3, 40kg x 3
Wide chins - (work up to 3rm) - bw x 6, 10kg x 3, 16.25kg x 3, bw x 7
Close grip bench (16") - 85kg x 9,6
weighted situps (assistance work) - 30kg x 30
Comments: Squats were hard, as expected. Second set was the worst, almost failing on the third rep. But the third set was the easiest, weird. Finally reached my peak on the dips, the 40kg x 3 was very hard, I could almost feel my sternum trying to split in half on the last rep.
Lol they sound more like bent over db hang pulls.
Spot on description, you can see them demonstrated on www.exrx.net under the section "exercises for twats who are more interested in lifting heavy than using correct form and will more likely than not get some sort of back injury in the future".
Sunday 26/2/2005
DeadLift 70kg x 6, 110kg x 5, 140kg x 3, 170kg x 1, 190kg x 1, 200kg x 1, 205kg x 1, 160kg x 6
Standing Military Press 45kg x 8, 67.5kg x 3,3,3, 47.5kg x 10
Pull ups bw x 6, 10kg x 3,3,3, bw x 6
Comments: supposed to be 180kg 3x3 on deads, but with only 2 weeks to max out I decided to go for a new pb as I didn't feel the 3x3 were working as much as the 5x5. Anyway 200kg was a 5kg pb, felt ok, fairly dynamic, the 205kg was a 10kg pb and was a bit of a struggle, but would've passed an ipf meet. Military presses felt hard, with lots of back bending, doubt my 1rm will be much heavier then my 3x3 max, as the first rep of the 3 seems to be the hardest.
Nice one! no doubt be 220 soon, yeah the first rep is always the hardest, no stretch reflex
Thanks for all the hoorahs on the deadlift PB, but what goes up, must come down, and so onto yesterdays workout.
Tuesday 28/2/2006
Front Squat - 60kg x 6, 70kg, 80, kg, 90kg x 3, 100kg x 1 (supposed to be 3rm) :012:
ATG Oly squat - 60kg x 10, 10, 70kg x10
Bench Press - 50kg x 8, 70kg x 5, 90kg x 3, 100kg x 3, 105kg x 2, 107.5kg x 2
DB row - 40kg x 10, 45kg x 10
Comments: Failed miserably on the second rep, supposed to do 97.5kg, but decided to make this my last week of 3x3 and 3rm, and wanted to finish by tripling my previous 1rm. Following that bag of crap I decided to try some atg back squats, as I hadn't done any for nearly 10 weeks. They felt awkward and heavy on the legs, 10 reps was a killer for me, and after the first set at 70kg decided to call it a day. Desperately trying to take some solice from the workout I tried benching, again for the first time in 10 weeks. Felt ok, and 107.5kg matched my previous 2rm.
I'll deload now, and then will start a new routine. I'll probably keep the 5x5 and 5rm part of the routine, but will ditch the 3s part, don't know what with yet though. I'll give a more detailed review of how this routine stacked up next post.
Sat - 4/3/2006 - Deload
ATG OLY Squat - 60kg x 12, 80kg x 10, 90kg x 8
Deadlift 70kg x 6, 110kg x 5, 145kg x 6,6,6
Standing Military press - 50kg x 6,6,6
Wide grip chins - bw x 6,6,6
Dips 15kg x 6,6,6
Baby cow raises - 80kg x 15, 15
Weighted situps 25kg x 25
Comments: Holy moly, high reps are a killer, whatever the weight :kinky: . By the time I finished the squats I was in a daze for the rest of the workout. I know that sounds extremely gay, but that's the way it was. Totally shagged, and felt sick. I hate high reps, but I reckon if they hurt that much, then they must be doing good.
Tuesday 7/3/2006 Deload
Front Squat - 70kg x 5,5,x
Bench Press 60kg x 8, 80kg x 5, 95kg x 3, 102.5kg x 2, 110kg x 1
Bench Press lockouts (2" rom) 130kg, 140kg, 150kg
Bench Press 4 board 120kg x 1,1,1,2
Comments: supposed to go 5x5 on the front squats, but have developed a nagging pain in my left knee, central and just above the knee cap, the muscle feels very tight. After the second set decided to call it a day as I felt I was doing more damage than good. It only hurts when breaking parallel, so I may have to do some convential squatting until it gets better.
The bench press was just me farting around, 110kg felt really heavy on my wrists, so decided to get used to some heavier weights.
Friday is the start of the Bill Star/ Pendlay Mark II.
So basic routine will be:
Day 1
Front Squat 5x5
Wide grip chins 5rm
Bench 5RM
Lunges
Weighted situps
Day 2
DeadLift 5x5
Military Press 5x5
Pull ups 5x5
Hammer curls 10,10
Day 3
Back Squat 5rm
Dips 5x5
DB Row 5x5
Step ups
Weighted situps
I have to say this doesn't look much like a deload to me
I have to say this doesn't look much like a deload to me
Well the front squat is a deload, my previous 5x5 finishing weight was 80kg.
As for the bench press stuff, well I've benched once in 10 weeks, so I should be ok.
But there again I'll admit I know next to nothing about the pseudo-science part of weight training, so your probably right :confused:
Wednesday 8/3/2006 - Cardio
Jogging - distance unknown, time taken 24m 19s
Comments: First attempt at cardio for a couple of years, and first attempt at jogging for nearly 3 years. Distance was probably a couple of miles. And I only stopped twice, at the incline parts :119: . Will pay for this with mega doms tomorrow :085:
Friday 10/3/2006 - Day 1
Front squat 5x5 - 50kg x 2,----
Bench Press 5RM - 55kg x 8, 75kg x 5, 90kg x 5, 92.5kg x 5
Wide grip chins 5RM - bw x 5, 5kg x 5, 7.5kg x 5, 8.75kg x 4, bw x 5
Tricep bar Skull crushers - 30kg x 10,10
BB Step-ups 16" box alternate feet in same set - 50kg x 20, 60kg x 20
Seated Calf rasies - 55kg x 20, 60kg x 20
Weighted sit-ups 30kg x 25
Comments: Left knee still gammy when bent passed 90%, so decided to err on the side of caution, everything else harder than expected what with it being the first week of 5's.
PikeKing
10-03-2006, 19:31
how strict are those step ups?
Only you would know the answer to that, but although I'm making a concious effort not to push off from the leg on the floor, and to keep my back as straight as possible, chances are I'm cheating a tad, or maybe a bit more.
Sunday 12/3/2006
Deadlift - 157.5kg x 5,5,5,5,5
Standing Military Press - 55kg x 5,5,5,5,5
Pull ups - BW x 5,6,7,7
Comments: first deads session on the 2nd cycle of the Starr/Pendelay routine, ouch. Really weird feeling towards the latter sets, as in I stared to fall asleep while resting in between sets. Anyway, finished the 4th week of the last cycle at 165kg - 5,4,5,5,4 so i'm aiming to finish on 170kg 5x5.
Tuesday 14/3/2006
Bench Press - 50kg x 5, 75kg x 5, 90kg x 5,5,5,5,5
DB Row - 30kg x 8, 52.5kg x 5,5,5,5 42.5kg x 10
Step-ups - 17" box - alternate legs - 50kg x 10, 60kg x 10, 65kg x 10, 70kg x 10, 75kg x 10
Standing Calf raises - 75kg x 12, 95kg x 20
Comments: Still no squats, knee still not 100% on atg movement. Enjoying the step-ups though. First proper bench sesh in over 10 weeks, first 2 sets were very hard, but soon found the groove.
Thursday 16/3/2006 - Cardio
Jogging - distance unknown (probably 2.5 - 3 miles undulating), time taken 22m 44s
Comments: Only stopped once this time, and an improvement in time taken by 1 min 40 secs.
****. that. what the hell are you doing man?
****. that. what the hell are you doing man?
Don't worry, I'm not turning into a "LYCRA" wearing cardio faggot.
One half-hearted jog around the park, once a week, will not strip me of my huge muscle mass.
Friday 17/3/2006 - Day 1
Front squat 5x5 - 70kg x 5,5,5,5,5
Bench Press 5RM - 55kg x 8, 75kg x 5, 85kg x 5, 95kg x 5
Wide grip chins 5RM - bw x 5, 5kg x 5, 7.5kg x 5, 8.75kg x 5, bw x 5
Tricep bar Skull crushers - 32.5kg x 10,9
Weighted sit-ups 30kg x 25
Comments: Yeah baby, the squat king is back :043: . 5 sets, and only the slightest of twinges in my left knee during the workout, but more importantly no pain this morning.
Lycra makes your dick grow, true story
Lycra makes your dick grow, true story
Whatever you say, but I find those vacum pumps you buy from porn mags work best, not that I've ever used one, or bought a porn mag.
Sunday 19/3/2006
Deadlift - 162.5kg x 5,5,5,5,5
Standing Military Press - 57.5kg x 5,5,5,5,5
Pull ups - 5kg x 6,6,6,6
Front squats - 50kg x 8,8
DB Conc curls - 12.5kg x 12,12
Comments: It's getting to the point where I hate this workout. 5x5 on deads is not enjoyable, really tempted to change to 4 sets of 6 reps, but we'll see next week. Everything else ok. Decided to change to 4x6 on the chins as 5x5 was taking too long. And yes that does say conc curls, summer is here, and the ladies need to see my peaks.
kinkymisspinky
19-03-2006, 22:27
And yes that does say conc curls, summer is here, and the ladies need to see my peaks.
I dunno, usually when I see a guy with big biceps (esp. if he's wearing something that shows them off) my reaction is along the lines of 'Bloodypumpertonerbicepboyidiot'. I prefer backs, especially big spinal erectors that stick out.
I dunno, usually when I see a guy with big biceps (esp. if he's wearing something that shows them off) my reaction is along the lines of 'Bloodypumpertonerbicepboyidiot'. I prefer backs, especially big spinal erectors that stick out.
The comment I made was tongue in cheek :047: , but I'd lying if I said I wouldn't mind a bit of defintion in that area, hell definition anywhere would be a start.
Tuesday 21/3/2006
ATG Front Squats - 40kg x 8, 60kg x 5, 70kg x 5, 75kg x 5, 80kg x 5
Bench Press - 50kg x 5, 75kg x 5, 92.5kg x 5,5,5,5,5
DB Row - 30kg x 8, 52.5kg x 5,5,5,5 42.5kg x 10
Step-ups - 17" box - alternate legs - 55kg x 20, 65kg x 15
Seated Calf raises from 3" block - 40g x 15, 55kg x 15, 70kg x 15
weighted situps - 35kg x 20
Comments: This took far too long, about 70 mins in total. Left knee still slightly painfull, got a feeling it's a bit of stray cartilidge, rather than a muscular problem. Nice pump/burn from the step-ups, and they got the heart rate up, which was nice.
Thursday 23/3/2006
Cardio - Jogging - 2.5 miles - ish - underlating - 22 mins 19 secs
Stopped once on a down hill part because my heart was all over the place, in that it started beating really slow but mega powerfully, if that makes any sense. Anyway stopped for about 10secs, it seemed to right itself, so I carryed on. Even with that stoppage, managed to beat last weeks time by 22 secs.
Friday 14/3/2006 - Day 1
Front squat 5x5 - 75kg x 6,6,6,6
Bench Press 5RM - 55kg x 8, 75kg x 5, 85kg x 5, 97.5kg x 5
Wide grip chins 5RM - bw x 5, 5kg x 5, 7.5kg x 5, 12.75kg x 5
Tricep bar Skull crushers - 35kg x 10,10
Weighted sit-ups 40kg x 20
Comments: Decided to drop from 5x5 to 4 sets of 6, as the 5x5 workouts are taking too long. The weight felt fine on the squats, but my my knee still hurts on the early sets, but once I'm fully warmed up it's ok. 97.5kg x 5 on the bench was a struggle, so will drop to 3 rep max next week
Sunday 26/3/2006
Deadlift 167.5kg x 0,0,0,0,0
Military Press 60kg x 0,0,0,0
Pull ups 5kg x 0,0,0,0
Comments: didn't have any time, too busy with Mothers Day stuff, like cooking Sunday lunch for the Mother in Law :092:
Wednesday 29/3/2006
Standing Military Press - 30kg x 8, 50kg x 5, 60kg x 4,5,3 50kg x 6
AtG Back OLy squat 3 sec pause all singles - 80, 90, 100, 110, 120kg
GMS - 60kg x 6, 70kg x 6, 80kg x 6
DB Rows 30kg x 10, 52.5kg x 7,7,7
Step ups `17" box - alternate feet - 60kg x 10, 70kg x 10, 75kg x 10
Standing calf raises - 75kg x 15, 95kg x 20
Weighted situps - 40kg x 20
Comments: This was supposed to be Tues workout, but once again couldn't train. Starting to lose focus a bit, probably due to my knee. By rights I should stop all bendy leg work until it feels 100%, but I keep on trying different exercises in the hope that I'll find one that doesn't hurt.
Friday 31/2/2006
Bench Press - 20x 15, 50kg x 8, 75kg x 5, 90kg x 3, 100kg x 3,3,3, 95kg x 4, 90kg x 5, 85kg x 6, 80kg x 7, 75kg x 8
Sunday 2/4/2006
DeadLift - 70kg x 6, 110kg x 5, 140kg x 3, 170kg x 4,4,4,4
Pull ups - 7.5kg x 6,6,6,5
Comments: Not finding much time for training, so only bothering with the big compounds. Major doms from the chest workout.
Tuesday 5/4/2006
ATG Front Squats - 55kg x 5, 70kg x 5, 80kg x 3, 90kg x 3
ATG OLY Squats - 90kg x 2, 100kg x 2, 110kg x 2, 115kg x 2
DB Row - 30kg x 8, 53.75kg x 7,7,7
Standing BB Calf raises from 3" block - 100kg x 15,15, 55kg x 20
weighted situps - 35kg x 25
Comments: I've got a lovely bunch of coconuts.
Comments: I've got a lovely bunch of coconuts.
OK.......
Friday 7/4/2006
Bench Press - 55kg x 8, 75kg x 3, 92.5kg x 3, 102.5kg x 3,3,3, 95KG x 3,3,3
Wide grip chins - bw x 5, 10kg x 3, 15kg x 3, 17.5kg x 3, bw x 8
Tricep bar Skull crushers - 35kg x 10,10
Steps-ups - 17" - alternate feet - 40kg x 20, 60kg x 10, 65kg x 10, 70kg x 10
Comments: Pretty happy with the workout as I felt pretty shitty, and I've also lost a bit of weight, through cleaning up my diet, so glad I haven't lost any strength.
Sunday 9/4/2006
DeadLift - 70kg x 6, 110kg x 5, 140kg x 3, 170kg x 1, 190kg x 1, 200kg x 1, 180kg x 3, 140kg x 10
Pull ups - 10kg x 6,6,6,6
Comments: Was going to try for a new PB on deads, old pb being 205kg, but when the 190kg felt like 500kg I new it wasn't going to happen. 200kg was tres hard, but gutzed it out. The 180kg x 3 was a triple pb and 140kg x 10 was a 10 rep pb, so not too bad.
http://www.irongame.com/videos/other/HosseinRezazadeh280kg617lbfrontsquat.avi
Something to aim for...
EDIT - its 280 BTW. Yes. Kg.
I take it thats Raza, if so it doesn't count, as he's not human.
Anyway my front squat is so poor (because of my dodgy knee, and lack of strength), I'm renaming my journal to: Jon's any weight will do Front Squat Challenge.
BengDogg
10-04-2006, 16:32
lol he front squats twice what you or i back squat and you call him on depth, that must be atg for him as controlling 280 kg on the descent is never possible, is it???
Of course it's not ATG for him, he's an O' lifter, jesus he c+j's like 250 and you can bet the fr sq is a ****ing site deeper than that was, given squats are only an assistance lift to an OL'er it's a bit pointless stopping halfway
Of course it's not ATG for him, he's an O' lifter, jesus he c+j's like 250 and you can bet the fr sq is a ****ing site deeper than that was, given squats are only an assistance lift to an OL'er it's a bit pointless stopping halfway
Doesn't matter how many times I read that it still doesn't make sense, but I'd guess you were trying to say that he's too fat to get any deeper, so it's ATG for him. Looking at my 2005 worlds dvd that's the lowest he goes on cleaning his first attempt 251kg.
Tuesday 12/4/2006
ATG OLY Squats - 60kg x 6, 90kg x 3, 100kg x 3, 110kg x 3
ATG Front Squats - 85kg x 1, 95kg x1, 102.5kg x 1, 90kg x 3
Standing Military press - 50kg x 5, 65kg x 1, 72.5kg x 1 (PB) , 75kg x f,f,f, 55kg x 7
DB Row - 30kg x 8, 53.75kg x 7,7,7
Standing BB Calf raises from 3" block - 100kg x 15,15, 55kg x 20
weighted situps - 30kg x 15, 45kg x 10
Comments: I've still got a lovely bunch of coconuts, but my squat form was terrible on the 110kg x 3, last rep, it was more like an atg goodmorning. The 75kg was sooo close got 90% of the way there, but the bar wouldn't move any more, felt like I was trying for nearly 20 secs. Will get it next week
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