Thanks, dude!
I did Smolov way back in the day to get my squat over 100kg for the first time (awww) and it was fantastic. Good suggestion! I have a deadlift and bench routine, so i could plug smolov in there too.
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- Thread starter Gazhole
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Thanks, dude!
I did Smolov way back in the day to get my squat over 100kg for the first time (awww) and it was fantastic. Good suggestion! I have a deadlift and bench routine, so i could plug smolov in there too.
1. Military Press
10 x 40kg / 88lbs
10 x 50kg / 110lbs
10 x 55kg / 121lbs
6+3 x 57.5kg / 126.5lbs
8 x 60kg / 132lbs (Push Press)
2. Seated DB Arnold Press
10 x 15kg / 33lbs
10 x 17.5kg / 38.5lbs
10 x 20kg / 44lbs
7 x 22.5kg / 49.5lbs
3. Seated DB Lateral Raises
15 x 6kg / 13.2lbs
15 x 6kg / 13.2lbs
15 x 4kg / 8.8lbs
15 x 4kg / 8.8lbs
4. Seated DB Bent Over Laterals
20 x 4kg / 8.8lbs
20 x 4kg / 8.8lbs
20 x 4kg / 8.8lbs
20 x 4kg / 8.8lbs
5. BB Front Raises
20 x 10kg / 22lbs
20 x 10kg / 22lbs
20 x 10kg / 22lbs
6. Machine Shrugs
20 x 120kg / 264lbs
20 x 120kg / 264lbs
20 x 120kg / 264lbs
7. Kelso Shrugs
20 x 20kg / 44lbs
20 x 30kg / 66lbs
20 x 30kg / 66lbs
***
Just wanted to do some shoulders today to try out some ideas for a hypertrophy program. Ouch. I'm clearly not a bodybuilder, using 4kg dumbells was a very fun experience, hahaha. Shoulders were just absolutely destroyed at the end. Was a good workout, and got a colossal pump going which was nice!
Not much to say other than that really!
10 x 40kg / 88lbs
10 x 50kg / 110lbs
10 x 55kg / 121lbs
6+3 x 57.5kg / 126.5lbs
8 x 60kg / 132lbs (Push Press)
2. Seated DB Arnold Press
10 x 15kg / 33lbs
10 x 17.5kg / 38.5lbs
10 x 20kg / 44lbs
7 x 22.5kg / 49.5lbs
3. Seated DB Lateral Raises
15 x 6kg / 13.2lbs
15 x 6kg / 13.2lbs
15 x 4kg / 8.8lbs
15 x 4kg / 8.8lbs
4. Seated DB Bent Over Laterals
20 x 4kg / 8.8lbs
20 x 4kg / 8.8lbs
20 x 4kg / 8.8lbs
20 x 4kg / 8.8lbs
5. BB Front Raises
20 x 10kg / 22lbs
20 x 10kg / 22lbs
20 x 10kg / 22lbs
6. Machine Shrugs
20 x 120kg / 264lbs
20 x 120kg / 264lbs
20 x 120kg / 264lbs
7. Kelso Shrugs
20 x 20kg / 44lbs
20 x 30kg / 66lbs
20 x 30kg / 66lbs
***
Just wanted to do some shoulders today to try out some ideas for a hypertrophy program. Ouch. I'm clearly not a bodybuilder, using 4kg dumbells was a very fun experience, hahaha. Shoulders were just absolutely destroyed at the end. Was a good workout, and got a colossal pump going which was nice!
Not much to say other than that really!
Explain the 6+3. What is that?
Also, why a push press at the end?
Also, why a push press at the end?
if i may hazard a guess it was either rest-paused or forced reps i'm guessing.
also what are kelso shrugs? when i google them i just get a book
Yeah, the 6+3 is a rest pause set. Couldn't get the full 10! Did push press at the end because i wanted to put the weight up again for the last set, but doing it strict would land me with like, 3 reps or something, haha.
if i may hazard a guess it was either rest-paused or forced reps i'm guessing.
also what are kelso shrugs? when i google them i just get a book
YouTube - Kelso Shrug Demo
Sort of like 3x5+5+5?
1. Squats
5 x 60kg / 132lbs
5 x 100kg / 220lbs
5 x 100kg / 220lbs
3 x 120kg / 264lbs
3 x 120kg / 264lbs
5 x 60kg / 132lbs
5 x 100kg / 220lbs (Paused)
5 x 100kg / 220lbs (Paused)
5 x 100kg / 220lbs (Paused)
6 x 60kg / 132lbs (Dead Starts)
2. Front Squats
10 x 60kg / 132lbs
5 x 65kg / 143lbs
5 x 70kg / 154lbs
5 x 75kg / 165lbs
5 x 80kg / 176lbs
3. Goblet Squats
15 x 25kg / 55lbs
15 x 25kg / 55lbs
10 x 20kg / 44lbs
4. Jump Squats
10 x BW
10 x BW
***
Yeah. I have no idea what was going on here. I worked in with two or three people and just made it up as i went really, my goal was to absolutely trash my legs because i'm annoyed at how poor my squats are, haha.
Definitely achieved that, this was on Friday and my legs are still killing me. Was a fun session though, i think i just need to squat a lot more than i'm doing currently and my numbers will start coming up. The deadlift is kinda second nature to me, but i think the squat needs constant re-inforcement of depth and technique etc.
5 x 60kg / 132lbs
5 x 100kg / 220lbs
5 x 100kg / 220lbs
3 x 120kg / 264lbs
3 x 120kg / 264lbs
5 x 60kg / 132lbs
5 x 100kg / 220lbs (Paused)
5 x 100kg / 220lbs (Paused)
5 x 100kg / 220lbs (Paused)
6 x 60kg / 132lbs (Dead Starts)
2. Front Squats
10 x 60kg / 132lbs
5 x 65kg / 143lbs
5 x 70kg / 154lbs
5 x 75kg / 165lbs
5 x 80kg / 176lbs
3. Goblet Squats
15 x 25kg / 55lbs
15 x 25kg / 55lbs
10 x 20kg / 44lbs
4. Jump Squats
10 x BW
10 x BW
***
Yeah. I have no idea what was going on here. I worked in with two or three people and just made it up as i went really, my goal was to absolutely trash my legs because i'm annoyed at how poor my squats are, haha.
Definitely achieved that, this was on Friday and my legs are still killing me. Was a fun session though, i think i just need to squat a lot more than i'm doing currently and my numbers will start coming up. The deadlift is kinda second nature to me, but i think the squat needs constant re-inforcement of depth and technique etc.
davegmb
Elite Member
Huge squat volume i love it, not one for every week though, however, did you catch this article on T Nation:
T NATION | Max Out on Squats Every Day
This was Jim Wendlers response:
T NATION | Training Lab LiVESPILL
T NATION | Max Out on Squats Every Day
This was Jim Wendlers response:
T NATION | Training Lab LiVESPILL
You and me both, Gaz. If you ever stumble across the magic program, be sure to let me know. I've been trying to squat more frequently to see if I can get the numbers up. I know one thing for sure and that's once a week doesn't do it for me.
Just got back from the comp and i'm destroyed, as usual. A full post with videos and shit will be coming soon, but for now here's a quick rundown of the events and how i did. There were 5 competitors in my weight class, i weighed in at 86kg / 189.2lbs.
EVENT 1
Circus Dumbell Floor to Overhead Max Reps in 75 seconds
19 x 42kg / 92.4lbs
Placed 4th
EVENT 2
Conan's Wheel Max Revs in 90 seconds
2.5 Revolutions @ Wheel + 120kg / 264lbs
Placed 3rd
EVENT 3
Single Armed Barbell Deadlift Max Weight Last Man Standing
100kg / 220lbs - Pass
120kg / 264lbs - Fail
120kg / 264lbs - Pass
140kg / 308lbs - Pass
150kg / 330lbs - Pass
160kg / 352lbs - Fail, Eliminated
Placed 2nd
EVENT 4
Medley Of Death for Fastest Time
This one was four 20mtr runs with a different implement each time, first one to move them all to the other side of the 20mtr track was the winner. Went back and forth as there were two implements each side:
Duck Walk - 140kg / 308lbs
Sled Drag - 100kg / 220lbs
Tire Flips - 150kg / 330lbs
Keg - 60kg / 132lbs
TIME: 4mins 30sec
Placed 5th
***
Overall placed 4th out of 5. Was coming third for most of the comp but the horrific performance in the medley let me down. The long delays setting up combined with the previous three events which i'm very proud of just left me broken. The duck walk caught me off-guard and that took up roughly half the total time. Sprinted with the barrel at the end and promptly passed out on the floor.
Got my conan's wheel a lot better, was happy with my reps on the dumbell, and the deadlift was passable. Once again my conditioning let me down so it's time i stopped being such a fat unhealthy bastard.
Got a free shirt so all in all i'm happy with how the day turned out.
EVENT 1
Circus Dumbell Floor to Overhead Max Reps in 75 seconds
19 x 42kg / 92.4lbs
Placed 4th
EVENT 2
Conan's Wheel Max Revs in 90 seconds
2.5 Revolutions @ Wheel + 120kg / 264lbs
Placed 3rd
EVENT 3
Single Armed Barbell Deadlift Max Weight Last Man Standing
100kg / 220lbs - Pass
120kg / 264lbs - Fail
120kg / 264lbs - Pass
140kg / 308lbs - Pass
150kg / 330lbs - Pass
160kg / 352lbs - Fail, Eliminated
Placed 2nd
EVENT 4
Medley Of Death for Fastest Time
This one was four 20mtr runs with a different implement each time, first one to move them all to the other side of the 20mtr track was the winner. Went back and forth as there were two implements each side:
Duck Walk - 140kg / 308lbs
Sled Drag - 100kg / 220lbs
Tire Flips - 150kg / 330lbs
Keg - 60kg / 132lbs
TIME: 4mins 30sec
Placed 5th
***
Overall placed 4th out of 5. Was coming third for most of the comp but the horrific performance in the medley let me down. The long delays setting up combined with the previous three events which i'm very proud of just left me broken. The duck walk caught me off-guard and that took up roughly half the total time. Sprinted with the barrel at the end and promptly passed out on the floor.
Got my conan's wheel a lot better, was happy with my reps on the dumbell, and the deadlift was passable. Once again my conditioning let me down so it's time i stopped being such a fat unhealthy bastard.
Got a free shirt so all in all i'm happy with how the day turned out.
4th? Shit I'd be happy if I just finished! GREAT job!
Shirts are cool
Thanks for the kind words guys! Was a tough day but i'm proud i didn't give up. Still waiting on some vids, but here's a few pictures:
Above: An easy 120kg / 264lbs after failing for no apparent reason.
Below: The crew!
Above: An easy 120kg / 264lbs after failing for no apparent reason.
Below: The crew!
1. Squats
6 x 60kg / 132lbs
5 x 80kg / 176lbs
5 x 100kg / 220lbs
5 x 120kg / 264lbs
1 x 125kg / 275lbs
3 x 100kg / 220lbs
3 x 120kg / 264lbs
5 x 100kg / 220lbs
2. Romanian Deadlifts
5 x 60kg / 132lbs
5 x 100kg / 220lbs
5 x 120kg / 264lbs
5 x 140kg / 308lbs
5 x 140kg / 308lbs
3. Dumbell Curls
10 x 27.5kg / 60.5lbs (Hammer Curls, Per Arm)
10 x 40kg / 88lbs (Cross Body Hammer Curls, Per Arm)
10 x 20kg / 44lbs (Strict Curls, Per Arm)
10 x 15kg / 33lbs (Reverse Curls, Per Arm)
***
Back on the horse. Got a week til holiday so i'm just gonna play it by ear as usual. Messing about with squats still. Will be starting light and going to below competition parallel depth when i come back. Probably start with 200lbs x 3 for a max and go from there. Shitty kiddy weights.
Stiff leg deads were hilarious, haven't done these in ages, haha. Great fun. Still touched the floor every rep too. Grip was fucked after these, still not totally recovered from the comp really. Finished on curls of various types and got a pump on.
6 x 60kg / 132lbs
5 x 80kg / 176lbs
5 x 100kg / 220lbs
5 x 120kg / 264lbs
1 x 125kg / 275lbs
3 x 100kg / 220lbs
3 x 120kg / 264lbs
5 x 100kg / 220lbs
2. Romanian Deadlifts
5 x 60kg / 132lbs
5 x 100kg / 220lbs
5 x 120kg / 264lbs
5 x 140kg / 308lbs
5 x 140kg / 308lbs
3. Dumbell Curls
10 x 27.5kg / 60.5lbs (Hammer Curls, Per Arm)
10 x 40kg / 88lbs (Cross Body Hammer Curls, Per Arm)
10 x 20kg / 44lbs (Strict Curls, Per Arm)
10 x 15kg / 33lbs (Reverse Curls, Per Arm)
***
Back on the horse. Got a week til holiday so i'm just gonna play it by ear as usual. Messing about with squats still. Will be starting light and going to below competition parallel depth when i come back. Probably start with 200lbs x 3 for a max and go from there. Shitty kiddy weights.
Stiff leg deads were hilarious, haven't done these in ages, haha. Great fun. Still touched the floor every rep too. Grip was fucked after these, still not totally recovered from the comp really. Finished on curls of various types and got a pump on.
Whos the chick???
Girl who trains at our gym, competed in the lightweight womens class and won! 80kg / 176lbs single armed deadlift!
As a gym we entered four classes and won three of them. There were only five classes. We rule.
Guy who won my class was a good friend from the gym, so it's awesome! He's the guy on the right with the wife beater and red bandage on his hand. Absolute beast!
As a gym we entered four classes and won three of them. There were only five classes. We rule.
Guy who won my class was a good friend from the gym, so it's awesome! He's the guy on the right with the wife beater and red bandage on his hand. Absolute beast!
Is she hot?
I'm considering running a BN sponsored strongman contest. It's cheap and I can rent the equipment needed.
I'm considering running a BN sponsored strongman contest. It's cheap and I can rent the equipment needed.
Hot damn Gaz, you're a beast these days! Good to see ya still at it. And congrats on the competition!
You should definitely do this. We're in the process of organising one here as well. It's a sport that really needs more events, and well promoted ones to get the public involved!
What events you thinking?
1. ATG Squats
3 x 50kg / 110lbs
3 x 55kg / 121lbs
3 x 60kg / 132lbs
3 x 65kg / 143lbs
3 x 70kg / 154lbs
3 x 75kg / 165lbs
3 x 80kg / 176lbs
3 x 85kg / 187lbs
3 x 90kg / 198lbs
3 x 95kg / 209lbs
2 x 100kg / 220lbs
2 x 105kg / 231lbs
2 x 110kg / 242lbs
2 x 115kg / 253lbs
2 x 120kg / 264lbs
1 x 125kg / 275lbs
1 x 127.5kg / 280.5lbs
1 x 130kg / 286lbs
2a. Axel Push Press
5 x 40kg / 88lbs
5 x 60kg / 132lbs
5 x 60kg / 132lbs
5 x 70kg / 154lbs
5 x 70kg / 154lbs
2b. Pullups
5 x BW
5 x BW
5 x BW
5 x BW
5 x BW
***
More squats! This workout reads like a kg -> lbs conversion chart. Enjoyed this way of squatting far more. Got to drill technique and depth properly because of starting so light, technique or depth didn't get sloppy because the sets were so short, still got a lot of volume in to reinforce technique, managed to work up heavier than yesterday aswell. Depth was literally as deep as i could possibly go. It was ATG or at least below powerlifter parallel. Think this is the style of workout i'll be adopting when i come back. That is, i'll be squatting 3-4 times a week like this. Honestly, my squat is so light i doubt it will make much difference to my recovery at first.
Finished up with some axel pressing and got good speed and power throughout the reps, and managed to work up fairly heavy. Chins were done power style too - pause at the hang, pull explosively but without body english, pause at the top, repeat.
1 hour squatting + 20 minutes accessory + 10 minutes warmup + some foam rolling + stretching = my legs already hurt.
3 x 50kg / 110lbs
3 x 55kg / 121lbs
3 x 60kg / 132lbs
3 x 65kg / 143lbs
3 x 70kg / 154lbs
3 x 75kg / 165lbs
3 x 80kg / 176lbs
3 x 85kg / 187lbs
3 x 90kg / 198lbs
3 x 95kg / 209lbs
2 x 100kg / 220lbs
2 x 105kg / 231lbs
2 x 110kg / 242lbs
2 x 115kg / 253lbs
2 x 120kg / 264lbs
1 x 125kg / 275lbs
1 x 127.5kg / 280.5lbs
1 x 130kg / 286lbs
2a. Axel Push Press
5 x 40kg / 88lbs
5 x 60kg / 132lbs
5 x 60kg / 132lbs
5 x 70kg / 154lbs
5 x 70kg / 154lbs
2b. Pullups
5 x BW
5 x BW
5 x BW
5 x BW
5 x BW
***
More squats! This workout reads like a kg -> lbs conversion chart. Enjoyed this way of squatting far more. Got to drill technique and depth properly because of starting so light, technique or depth didn't get sloppy because the sets were so short, still got a lot of volume in to reinforce technique, managed to work up heavier than yesterday aswell. Depth was literally as deep as i could possibly go. It was ATG or at least below powerlifter parallel. Think this is the style of workout i'll be adopting when i come back. That is, i'll be squatting 3-4 times a week like this. Honestly, my squat is so light i doubt it will make much difference to my recovery at first.
Finished up with some axel pressing and got good speed and power throughout the reps, and managed to work up fairly heavy. Chins were done power style too - pause at the hang, pull explosively but without body english, pause at the top, repeat.
1 hour squatting + 20 minutes accessory + 10 minutes warmup + some foam rolling + stretching = my legs already hurt.
Thanks man! Aint as beastly as i wanna be yet though
How you doing?
Things are shaping up. Just getting back in the gym after a few year hiatus, feels great.
I remember doing a similar program a few years back and enjoying working triples to singles a lot. Does take up a lot of time in the gym though but my lifts jumped up quickly. Good stuff!
Nice! Good to see you back at it
I remember doing a similar program a few years back and enjoying working triples to singles a lot. Does take up a lot of time in the gym though but my lifts jumped up quickly. Good stuff!
It does take up a shitload of time, but i feel great working up to heavy weights so slowly. Really confident about all the reps.
lol!