If you're front squatting I think you'd be better suited to do low bar squats and/or very hip dominant compound movements like RDLs/isolation glute exercises like hip thrusts. You should get plenty of quad hypertrophy from the front squats, no reason to be redundant with high bar squats.
at this point why are you still worried about going deeper? your depth is great, you need to keep adding weight to the bar!
Pretty sure you wouldn't approve of my depth on back squats. In fact I remember you told me to squat deeper in the first place in my old log But have a look at the video first :-
Training FS 4x98.5, 5x93.5 BS 6x100, 7x95 (PR), 8x92.5 (PR) BP 5x77.5, 4x75, 6x72.5, 3x5x70 (WG)
FS notes: Not saying I would have had got the rep but annoyingly caught the pins on the bottom of the 5th rep which threw me off balance and I failed the last rep. This hasn't happened for ages because the pins are set pretty low. I guess I went lower than ATG if that's possible. But it's ok i'll definitely get it next time. I would have repeated it anyway to get better form so no harm done.
OH and the 5x92.5 was very pretty - almost the nicest set of front squats ive done!
BS notes: Finally some PRs. I got the 100x6 I was chasing as well but I will stick with these weights til I get more depth before progressing.
Diet notes: Been struggling with dieting. I managed 2 days in a row and then yesterday had a family function and did really well - ate within my restrictions. But somehow later that night used up all my (finite) discipline along the way and unfortunately ended up finishing all the left overs (!). Threw me off my game and today I was so disgusted with myself I ended up eating more junk in the morning. Anyway. Will start over tomorrow. Programming notes: My program is coming around organically. I'm taking bits and pieces from Lance and keeping what was working for me before - dropping what wasn't and hopefully it will serve me well going forward. Here is how it looks -
Mon: FS 2x5, BS 1x6, 1x6-8, 1x7-8 (aiming for a total squatting volume of about 28-32 reps) Wed: FS 2x5, BS 1x5, 1x6 (aiming for a total of 20-21 reps - higher intensity on the BS than Mon) Fri: FS singles to a max, BS 1x3, 1x5 (aiming for a total of ~15 reps, higher intensity than Weds)
So it's waving intensity up and volume down thru the week. I know it's the opposite of what Lance recommended (waving intensity down and volume up) but it seems to suit me better psychologically - because I look forward to going balls out on fridays but knowing I have to do less volume.
Training BP 1x77.5, 1x82.5, 1x85, 1x87.5, 1x90, 0x92.5 OHP 4,5x54 WCU 3xBW, 2x84.5, 1x94.5, 1x99.5, 1x104.5, 0x107.5, 3x94.5, 5x89.5, 5x87
Good day for training. Looks like i'm about 10kg away from benching 100kg. Not likely to happen in 2012. OHP is doing great things, i've added a lot of meat to my shoulders in the few weeks i've been doing these. I will prob transition these from 3x a week to 1x at around 60kg ish. Weighted chinups, i'm happy with. Wanted the 107.5kg pr but couldn't lock it out. came close tho. Next time.
Might just post in the log that I spun my wheels throughout November. I had about 2 weeks of solid dieting and burned about 1-2 kilos of bodyfat. And 2 weeks off the rails where I gained it all back. So net result is 0. I will now do the predictable familar reflexive knee jerk lets-start-from-scratch-and-do-it-right-this-time-thing-I-do.
The only bright side to all this i've come to believe I have an easy 5kg of bodyfat left to lose and my bodyfat is probably still around 15% maybe more. So that means I should be able to sustain 1kg/week weight loss if I don't fall off the diet. It will be difficult this time of the year with all the holiday stuff but i'll manage somehow.
Upper body stuff tomorrow, can't be bothered finishing this workout. Messed up this week. Didn't adhere to diet, trained badly. Weather sucked and just feel like blah.
seif, lol, do you want me to try taking redbull before bed? Not sure if srs brah.
AM workout down, PM to go. Will backsquat and weighted chin later tonight.
FS notes: I wasn't happy with form but reviewing the video it actually looked a lot better than I thought it would be. Nevertheless I will stick with 97.5 til form is great and then add weight.
Taurine is a sick supplement. It solved my big problem of finding myself lying restlessly in bed, hungry and sleepless and feeling miserable. I took a gram before bed which chilled me the fuck out for a few hours later while I was catching up on Dexter and Homeland. And then I took another gram just before I knocked out. Instantly made me forget I was hungry and I found myself easing up and soon quite relaxed.
For anyone else having trouble with mood and hunger while cutting, make sure to give Taurine a try.
Training OHP 2x5x53.5 BP 5x77.5, 6x75, 6x72.5, 3x5x70 (WG) FS 5x96 (PR), 5x92 BS 5x100, 6x97.5, 6x92.5
Pressing notes: I need access to DBs, barbell's not doing it for me.
FS notes: Form ok. Happy with the PR, next time go for 5x97.5.
BS notes: Good form. Stick with 100 as top set until I can get 6 reps before adding weight. Started new Lance inspired programming. CNS intensive FS followed by voluminous (sounds like a shampoo commercial) BS. Lets get dis done. Progression occurs when sufficient reps are performed with a given weight with good form. Both things (form and reps) must be there before adding weight.
Goals for next 5 weeks: - BW < 75kg/165lb - FS: 105x5 and 120x1 w/ good form - BS: 110x6 and 100x8 - BP: 100x1 and 85x5 (good form)
Training OHP 2x5x53 FS 5x95 (PR), 5x91 BS 6x97.5, 6x95 BP 1x87.5 (PR), 1Fx87.5 (brought the bar down too fast) WC 3x90, 2x100, 0.8x110 (+30kg, couldn't get chin over the bar), 3x95, 8xBW (PR)
BW: 77kg/170lb
FS notes: Felt strong today. I was in two minds whether to go heavy and do the heavy singles, or save myself for monday as per Lance. In the end I was happy to do 5s. I like 5s on FS.
Felt good about form. It's not every day I get a PR on the bar, as well as on the scale, and have good form as well. See video above!
BS notes: Form was great. Squatting has come together. I must remember to always employ a cue I got from LBSS months back which helps a lot on both squats.
Have to bench and weighted chin yet. I could leave wc for next week but it will be 2 weeks btw workouts which i want to avoid. so looks like i'll be having a hard ass training day instead.
YAAARRRRRR crossfit did not invent circuit training! they just fetishized it! circuits are fun.
Was that intentional or coincidence? Either way is very cool. Yeah they didn't invent it, they have just appropriated it and made it unfashionable. Which is probably a pity because it's got some merits, they just went full retard with it!
How do you feel so far vs where you started... in terms of everything?
Feels like I just got asked an interview question by a blonde valley girl. What do you feel, like, about stuff? Lol. just kidding. Yeah dunno man, i think it's too early to tell atm and I don't think I have achieved anything yet. Yes i've lost 20 pounds, but so what I still feel like a big fat whale so as far as I am concerned nothing much has happen. But that's probably because i'm too familiar or accustomed to myself, if that makes sense? If i meet someone I haven't seen in a while they'll comment how skinny ive gotten. Ask me again once i finish cutting to 10%. Will probably be sub 75kg/165lb when i'm done.
Nice. You'll be 165 sooner than you thought at this rate.
Hope so. Thanks! I haven't been very strict lately so it might mean it takes longer than mid december. I don't mind as long as it's done by new year though. Most people make their resolutions then, i'll be delivering mine as a late xmas present to myself lol. But seriously would like to be under 75kg/165lb by then. That would be wonderful.
New bodyweight milestone, under 171 lb today. Can't wait to be in the 160s. This is suprising esp since I have been working thru a 2L container of icecream over 2 the last coupla days. I'll take it.
Training OHP 2x5x52.5 BP 4x77.5, 3x75, 6x70, 6x67.5, 6x65 FS 5x93.5 (PR?), 5x92.5 (form PR) BS 5x97.5, 6x95
FS notes: FS was ok. I used a tip I picked up in vag's thread from kingfish about wearing shoes loose. It allowed me to drop down into the hole effortless without bothering my ankle nor my knees nor my hamstring tendon thingy.
But the real breakthru was in the 2nd set where I learnt to use my quads to keep myself upright out of the hole. Vid below.
BS notes: Felt amazing to backsquat without sore hips/hamstring tendonitis. I wanted 100x6 but the layoff has made me weakr.
Pressing notes: My right shoulder hated benching. I found everything heavy and ugly.
Forced myself to workout. I don't deal with skipping days, it throws me completely off my game. But thankfully this week is behind me, should be smooth sailing now til the new year.
Should fit in 1 more workout this wk and then next wk start over with programming changes. I haven't been cutting properly either the last few days. Just life getting in the way.
try some other kind of cardio? jump rope? rower? light bodyweight circuits?
I tried skipping earlier this yr, hurts my knees & ankles. Don't have access to rower or bike (that would be ideal tho). I will try your circuit suggestion. It sounds crossfitty but it might just do the trick. Thanks.
Show Posts
But have a look at the video first :-
