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  #1  
Old 07-03-2012
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Default Phils Squat log

Hey guys.
Squats, they're good. even better when you're good at 'em.

So this mission is to squat a lot. and hopefully get it up to 200kg by the end of the year. which is no small feat.
Here's the routine i magically came up with on the way home today. based around some simple principles.
squat 4 times a week. bench twice. deadlift once. with a speed day and 2 O-lift days.

Routine:
Monday
Snatch
C&J
Front squats - work up to a max, drop down for 3-4 sets of 5.

Tuesday
Back squats - same protocol
Pause bench - 10 sets of tripples at 80-90%
Rows - higher rep anywhere between 5-10 reps

Wednesday
this day is dedicated solely to deadlifts.
Conventional deadlifts - 10 sets of 3
Tire flips (just joined a gym that has these, dont know poundages yet)
Trap bar dead lifts - these will be done the same every week. 100kg x 20 reps. as my DL goes up the only difference with these is they will get faster, eventually working my way up to jump deadlifts.
GHR - 2-3 sets of 10

Thursday
Front squats 5x5
Pause bench - heavy singles with 90-95% of max
Rows - same protocol

Friday
Snatch
C&J
Back squats 5x5

Saturday
Speed day
Hill sprints / Water sprints / plyometrics/ farmers walk. anything speedy

Sunday
Rest!!!!! i mean total rest, eating everything and not moving.

I'm eating IF

break my fast at 2pm with a whole chicken.
preworkout i have some glutamine and a coffee
postworkout i have a litre of chocolate milk.
last meal at around 8pm 700g ground beef/whole chicken/2 racks of ribs, an assortment of veg. usually cooked in a tortilla or some form of wrap for ease. Enchiladas or a fav.

that's around 3,000 - 3500. on sundays i'll eat whatever i want. pizza predominantly.

Thats it. lift heavy, frequently. can't go wrong... can it?
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Old 07-03-2012
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Honestly, as deads and squats load similar musculature, I'd ditch the deadlift days... and make the tire-flipping day a recovery-type day (centered around tire-flipping and other hip-dominant work).

Overall, the plan looks pretty solid.
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Old 07-03-2012
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Quote:
Originally Posted by Narkissos View Post
Honestly, as deads and squats load similar musculature, I'd ditch the deadlift days... and make the tire-flipping day a recovery-type day (centered around tire-flipping and other hip-dominant work).

Overall, the plan looks pretty solid.
thanks for the input, and judging from how i'm feeling today after squats yesterday, i'd agree.
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Old 07-03-2012
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Anytime bro.
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Old 07-10-2012
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Default Update

managed to hit 120kg for a double on front squats yesterday. felt fairly easy and was really tempted to try 130. but i think I've been focusing too much on heavy singles.

stopped the IF diet. digestive troubles and the like. dispite hammering back shit loads of digestive enzymes. whilst i really like IF, i think i would have to play around with it a bit to find my sweet spot. beter to play around when i'm in a set routine. lifestyle is all over the place at the moment.
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Old 07-15-2012
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Whats your best squat right now mate?
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Old 07-15-2012
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Quote:
Originally Posted by Johan View Post
Whats your best squat right now mate?
my back squat is still at 155kg and hasn't moved for a while. although i can do a double with 150.

my front squat is flying atm. hit a 125kg double on friday, then 130 for a single. failed on 130 a few weeks ago so i'm happy to see progress.

honestly haven't followed the routine that strictly. doing a lot of pause squats.
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Old 07-17-2012
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Had a niggle in my left posterior shoulder for a while. fairly certain it's an infraspinatus problem, possibly a small rupture. however the past few week it's became a real problem. anything that requires external rotation causes it to scream like a banshee taking part in a particularly unpleasant rape.

And thus, ALL overhead movements are being put on hold. Which is a total fuck seeing as i'm competing as a guest in Octobers BWL seniors (where a lot of very influential people will be watching)

But it simply means i'm going to have to really focus on getting my leg drive to phenomenal levels.i was planning on making a 180kg total.
And I still am.

So the focus of squatting is going to have to be increased further more with the inclusion of jump squats, front squat lock outs and a SHIT LOAD of calf work

Theory behind this if i can jump squat with 130 on my back, 100 should fly up. leaving my arms to simply lock it out. I power jerk so as long as i keep the thoracic and shoulder flexibility, it shouldn't be a problem... theoretically.

however seeing as all overhead work is fucked, I'm going to have to really focus on tricep strength and shoulder isolation work to do this.

overall i'm pretty pissed off about it. but if all goes to plan i should still hit my happy total.
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Old 07-17-2012
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I have noticed that no mater how beat up my shoulders are I can handle behind the neck push presses and behind the neck jerks.

180 total is yours mate! Whats your best so far?
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Old 07-17-2012
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Quote:
Originally Posted by Johan View Post
I have noticed that no mater how beat up my shoulders are I can handle behind the neck push presses and behind the neck jerks.

180 total is yours mate! Whats your best so far?
In a mock competition best so far is 160.

100kg clean and jerk

60kg snatch.

i'm hoping to get a 105 CJ
and a 75 snatch.

I've got 80 snatch in training before, but this is my first comp so i'd rather stick with something i'm comfortable with.

I'll try some behind the neck stuff tomorrow. i've been working almost exclusively in the 1-3 rep range, so it may be time to call for some higher reps. Thanks for the advice.

I've been talking with zoe smith. who's on team GB for the Olympics in the 56kg catagory. getting a little inside scoop from the pro's
Depressing as she has a 120kg CJ and weighs 30kg less than me.

Last edited by RhinoBalls; 07-17-2012 at 03:26 PM.
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