I can cope with squats, i'd rather go back to being 30kg overweight than do leg isolation.
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- Thread starter HelterSkelter
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I really hate how bodybuilders use leg extension machines. It wasn't designed for that, as loaded up heavy the sheer force placed on knee joint connective tissues is obscene. It was originally designed for rehabbing knee injuries with very light weight, but bodybuilders had to transform it into something inherently dangerous because they think it enhances the quad's teardrop.
4 squat days per week, the last one is tomorrow.
I have a contest end of november, so i'm running smolov for squats as preparation.
Smolov base mesocycle week one :
Day1 : 70%max*9reps*4sets
Day2 : 75%max*7reps*5sets
Day3 : 80%max*5reps*7sets
Day4 : 85%max*3reps*10sets
Week 2 : +10kg on everything
Week3 : +15kg on everything
Week4 : 90%*4reps*3sets on monday and new 1rm attempts on fryday and saturday.
Then its 4 weeks "intense mesocycle, where its just 3 squats per week, but sets are 85-95%max for several reps and sets.
Togheter with smolov squat, i do the "jr version" version for bench (6*6*70%,7*5*75%,8*4*80%,10*3*85%) with same weight increase, but not the same days, jr day 1 is at smolov sq day 2.
And lastly, i also add in the "ed coan deadlifting routine" cause i'd like to break 300kg on the contest, wich i do on tuesday
last tuesday was about the hardest training i've ever done. On monday i had done the first smolov day with 4sets*9reps*152.5kg, then came tuesday :
5sets7reps*162.5kg squat (3min breaks)
6sets*6reps*105 pauzed benchpress (90sec breaks)
8sets*3reps*175kg deadlift (90sec breaks)
1set*2reps*220kg deadlift
3sets*8reps*80kg stiff legged deadlift(60sec breaks)
3sets*8reps*60kg double backhand bend over rows
3sets*8reps*60kg underhand lateral pulldown
3sets*8reps*80kg good mornings
during the deadlift i took my post workout cause i was out of energy.
I have a contest end of november, so i'm running smolov for squats as preparation.
Smolov base mesocycle week one :
Day1 : 70%max*9reps*4sets
Day2 : 75%max*7reps*5sets
Day3 : 80%max*5reps*7sets
Day4 : 85%max*3reps*10sets
Week 2 : +10kg on everything
Week3 : +15kg on everything
Week4 : 90%*4reps*3sets on monday and new 1rm attempts on fryday and saturday.
Then its 4 weeks "intense mesocycle, where its just 3 squats per week, but sets are 85-95%max for several reps and sets.
Togheter with smolov squat, i do the "jr version" version for bench (6*6*70%,7*5*75%,8*4*80%,10*3*85%) with same weight increase, but not the same days, jr day 1 is at smolov sq day 2.
And lastly, i also add in the "ed coan deadlifting routine" cause i'd like to break 300kg on the contest, wich i do on tuesday
last tuesday was about the hardest training i've ever done. On monday i had done the first smolov day with 4sets*9reps*152.5kg, then came tuesday :
5sets7reps*162.5kg squat (3min breaks)
6sets*6reps*105 pauzed benchpress (90sec breaks)
8sets*3reps*175kg deadlift (90sec breaks)
1set*2reps*220kg deadlift
3sets*8reps*80kg stiff legged deadlift(60sec breaks)
3sets*8reps*60kg double backhand bend over rows
3sets*8reps*60kg underhand lateral pulldown
3sets*8reps*80kg good mornings
during the deadlift i took my post workout cause i was out of energy.
@Zacheryah
You're a beast man. :vinny:
My goal workout right now, is 3 rounds of (less than 15 minutes per round, 3 min break between rounds):
1x5 snatch-->1x10 Overhead Squat --> 1x5 Clean --> 1x10 Front Squat @ 80kg
1x5 One-arm pull-up (each arm) --> 1x5 Front Lever pull-up --> 1x5 Muscle Up --> 1x5 Iron Cross Lowers --> 1x 10 pull-up
1x5 Planche Pushup --> 1x5 straight arm straddle handstand press --> 1x10 Handstand Pushup --> 1x10 L-sit to V-sit raises
2000 metre row
3000 metre bicycle
You're a beast man. :vinny:
My goal workout right now, is 3 rounds of (less than 15 minutes per round, 3 min break between rounds):
1x5 snatch-->1x10 Overhead Squat --> 1x5 Clean --> 1x10 Front Squat @ 80kg
1x5 One-arm pull-up (each arm) --> 1x5 Front Lever pull-up --> 1x5 Muscle Up --> 1x5 Iron Cross Lowers --> 1x 10 pull-up
1x5 Planche Pushup --> 1x5 straight arm straddle handstand press --> 1x10 Handstand Pushup --> 1x10 L-sit to V-sit raises
2000 metre row
3000 metre bicycle
I can't get through it currently. 1 round absolutely destroys me, and takes about 20 minutes currently if I don't want to vomit before the end. And then I have nothing left to go for a second round. I'm hoping to get to finishing all 3 rounds as prescribed before the end of the year. We'll see. The row, after all that the weightlifting and bodyweight stuff, is absolutely devastating.
Yeah i can imagine. Do make sure you got plenty of carbs loaded before
60g pasta at noon, 20g oats at 15h, 25g oats at 18h, train at 20h
When i train early, my gf bakes me this "oat cake", wich calamelises some of the oats meaning you get a nice spread (lol) between complexer and faster acting carbs
Works for me !
Had to blast out 10sets 3*185 squat and 8 sets 4*115 bench saturday and managed nicely
60g pasta at noon, 20g oats at 15h, 25g oats at 18h, train at 20h
When i train early, my gf bakes me this "oat cake", wich calamelises some of the oats meaning you get a nice spread (lol) between complexer and faster acting carbs
Works for me !
Had to blast out 10sets 3*185 squat and 8 sets 4*115 bench saturday and managed nicely
Carb loading is so essential before a workout like that.
I can't even imagine doing 10 sets of 3 with heavy squats right now, and then following it with 8 sets of bench. Brutal. I recall O-lifting workouts being up there in the set range, but mostly 1-2 in reps for the the lifts, and then 3-5 for front and overhead squats. I don't recall 10 sets though. 2 months out from a competition, you have to crush yourself in the gym though, eh. What are your goal weights for the lifts?
I can't even imagine doing 10 sets of 3 with heavy squats right now, and then following it with 8 sets of bench. Brutal. I recall O-lifting workouts being up there in the set range, but mostly 1-2 in reps for the the lifts, and then 3-5 for front and overhead squats. I don't recall 10 sets though. 2 months out from a competition, you have to crush yourself in the gym though, eh. What are your goal weights for the lifts?
Do you guys ever get golfer/tennis elbow? I think i've got it in my left arm, i'll be fine during work outs apart from curls and in between work outs it gets sore. What do you guys do to stop it? I've read that i need to rest it completely but does that just mean no curls or nothing that involves my elbow? I don't want to lose weeks of work on my back/chest/shoulders.
Not sure about squat at this point. Late april i was at 232.5kg but the form wasent great. My knee's drop to much inwards when going back up, and i bend to much. So whilst cutting off 22kg, i worked on regular and pauze squats to get a better stance, forcing knees out, working more on the outer quadriceps. Pauze squat has continue'd to improve, whilst regular squat dropped down to 205kg, and 10 days ago at the end of the diet, was again at 215 kg. So there is plenty of improvement here, if i can find get some momentum in it. Smolov is ideal for this, with its 136 squats per week the first 3 weeks.
Regardless, targets for the end of november are 240 squat, 160 pauzed benchpress, 300 deadlift. Classic raw, so no kneewraps/sleeves or suits. Just the belt and wristwraps.
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Sounds like a pinched nerve. You sure you dont got these painpulses now and then ?
Usually pinched nerves solve themselves. If it becomes an issue, you could go see a dokter about it.
"If you dont go to the dokter, you shouldnt skip trainings" is what i go by
Regardless, targets for the end of november are 240 squat, 160 pauzed benchpress, 300 deadlift. Classic raw, so no kneewraps/sleeves or suits. Just the belt and wristwraps.
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Sounds like a pinched nerve. You sure you dont got these painpulses now and then ?
Usually pinched nerves solve themselves. If it becomes an issue, you could go see a dokter about it.
"If you dont go to the dokter, you shouldnt skip trainings" is what i go by
Improvement again, 2x12 80kg 1x12 85 kg dead lift
2x12 70kg 1x12 75 kg squat
2x12 (each leg) 2x20kg kettlebell 1x12 (each leg) 2x24kg kettlebell split squat
Shoulder press was a pain and I had to do the last set with 8kg instead. My arms and shoulders were screaming. Fuck I hate my arms, I really do.
2x12 70kg 1x12 75 kg squat
2x12 (each leg) 2x20kg kettlebell 1x12 (each leg) 2x24kg kettlebell split squat
Shoulder press was a pain and I had to do the last set with 8kg instead. My arms and shoulders were screaming. Fuck I hate my arms, I really do.
Nice. Big Numbers. Hope you get there.
You're right about the pinched nerve. Most people mistake a pinched ulnar nerve by the elbow for tennis elbow.
My workouts involve a lot of hand balancing work and wrist--elbow--shoulder joint stress, so I do a good 15 minutes of conditioning beforehand on those 3 joints, especially the wrists as all those sort of injuries seem to radiate from there.
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on the numbers going up. That's always good to see.
You're right about the pinched nerve. Most people mistake a pinched ulnar nerve by the elbow for tennis elbow.
My workouts involve a lot of hand balancing work and wrist--elbow--shoulder joint stress, so I do a good 15 minutes of conditioning beforehand on those 3 joints, especially the wrists as all those sort of injuries seem to radiate from there.
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on the numbers going up. That's always good to see.
