Adarq.org

Training
FS 1x131
BS 2x127.5, 3x2x130, 3x127.5, 3x125, 7x115 (PR?)
OHP 6x50, 3x55, 3x57.5, 6x55 (PR?)

Squat notes:
I know i said i wasn't going to add weight to my FS. But i thought what's the harm of taking a 1kg bump here or there. Still, i would prefer to get a clean 130kg than a dirty 135kg (or whatever). But i also know getting a dirty 135kg will probably get me strong enogh to make 130kg pretty :/

As to BS, i'm ok with my progress. What was my 1rm a few weeks ago, im using for three doubles. Which is ok. bad news is i used 6 double of 130kg as my light day in RSR2, so lol. Ive set my mind on 135kg as my training weight for the future RSR3. Actually ambition would have me eye 137.5kg but that's probably more than my 1rm right now, so what business have i got coveting it for volume? 135 is good for now. And in future i'll do RSR with 140kg as my training weight which should get me to a 180kg max by the end of that cycle.

Oh and i am trying to keep my reps clean, the 125 triple was clean, i think one of the doubles was also and finally the 7x115kg set was clean while i could have forced a dirty 8x115. Might keep that last set clean though, i would like to have 10x120kg clean over the next few weeks.

Conditioning notes:
Have changed treadmill warmup to 2 mins pre-warmup finishing with 3 mins @ 7.3kph. Which is less than the 7.5 minutes i had used last week -- but i'll now be adding a conditioning session postwork of around 10mins so that should work better, it means i'm fresher for weights while still getting in the cardio in. Will work up to 20 mins adding 30s here and there.

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Training
FBS 1x130
BS 2x3x122.5, 3x2x125
BP 7x77.5, 5x79.5, 5x77.5

Squat notes:
It's been so long since i front squatted 130kg but we're back there albeit it's a ugly grindy max right now rather than easy warmup. Not going to add any more weight to the FS til my BS is back to to 150-160. Did a RSR inspired 12 reps with 122.5-125kg of doubles and triples. Will try to get that up to 3x6x127.5 or so over the next few weeks. Wont be easy, im just finding these sets a lot heavier than they ought to be.

Upper notes:
As hard 5x79.5 is right now, to think i was using 5x90 around xmas

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I am really unhappy with the state of affairs. My main goal is to be a lean 85kg. This means i need to diet off at last 2-3kg of bodyfat. And then gain another 2-3kg of lbm. But bodycomp aside, in training I wish to get stronger, because why else lift? I can make my lifts go up from where they are now (mediocrity) at the expense of gaining bodyweight which obviously i can't afford to do. Frustrating.

I dont know if I would generalise so much about these exercises. It depends a lot on the person what squat is appropriate for their needs. If you're trying to become more athletic, i think FS def has a place, but in my experience, you can't really make it your main squat. It beats up the knees and tendons pretty good. Guys like Pendlay have said the same thing, we've tried doing a FS heavy training cycle with BS minimally as assistance and it doesn't work as well as mainly BS with FS as assistance.

More conventionally, you can do a good amount of volume with BS and work up to a FS max regularly without any problems, as I've experienced. BS does a great job of driving up FS this way. I'm not sure if the opposite is true, it's not so easy to convert FS gains to BS, at least ive never observed that to happen. Also it's not easy to drive up FS either, progress isn't smooth like BS. With BS I could add 15kg to my squat and see an immediate 7.5kg increase in my FS. It's pretty hard to add that kind of weight to a stuck FS though as I had found being stuck for months on 3x129 and 1x136 before my BS pushed my FS PR up to 1x145 and i was probably good for more, but my main focus at the time was BS not FS so i didn't max out.

I dont know, i feel like if i only did BS i would get nothing athletically out of it. There are millions of people out there doing only backsquats who never see anything good happen outside the gym. I dont want to become one of them, so i keep FS in, just in case, it will help, at least i think it has helped me a little, how much, i dont know. I do know that as my BS climbs up, my FS goes up too, as long as I keep doing the odd FS here and there.

Btw the whole issue about hamstrings is pointless to me. I dont do any hamstring work and my thighs are mainly hamstring, they'll always get a lot of work when i squat, it's just how i'm built, i'm ok with it. Going to  FS doesn't magically made it a quad/glute exercise, if anything, BS is a better overall leg exercise for me. I really dont know what FS does for me that BS doesn't.

Training
FS 1x127.5
BS 2x127.5, 8x110, 10x107.5
BP 6x77.5, 5x77.5, 6x75
WPU 2x5x88 (PR)
WCU 6x88, 5x88

Squat notes:
That FS single felt ugly but progress! I don't have crazy aspirations for FS right now, just doing a repeatable 130kg warmup single will do. Not far from that, just have to make 127.5kg prettier and easier and then i'll take the bump up to 130kg (2x15kg plates).

BS - i failed a 135kg single, just felt too heavy out of the bottom. It's probably just a practice thing, have to get used to backsquatting heavy again i guess. I'll try it again next time, provided im fresher, i should have it in me. I haven't stated a BS goal but i think it's obvious i need to get 140kg out of the way first but eventually i'd like to be in that repeatable warmup single of 150-160kg range, especially if i'm going to do RSR again, there is no point attempting it without having a solid base to launch off..

Training
FBS 1x125
BS 1x132.5, 2x4x120
OHP 6x40, 3x50, 4x55, 2x3x57.5 (belt on), 2x57.5
CRLZ 2x8x40 (PR?), 10x37.5 (PR?), 5x50 (cheat curls)

Squat notes:
Considered attempting 127.5kg fs but decided against it last second, racking it. Chances are i prob would have failed it anyways so i'm not too bothered. Will be good for it next time i think. Will be nice to be working up to a regular training max of 130kg on fs every time i squat, nothing special, just a good sign of getting back my previous strength levels.

I wanted to triple either 127.5kg or 130kg for bs. But having attempted that FS prob made that difficult today. Oh and i just want to say, the 120kg fs double became more warmup like than 2rm like, so that's good. I think i'd like to be tripling 120kg as a warmup in the next coming weeks. No high rep sets, would rather be well recovered for next session than too smashed to do much.

Upper notes:
Toying with having a dedicated ohp day. Not sure if i'll stick with it, depends how i go benching next time. Tried using a belt for the first time. Doesn't really help with torso stability tho but makes the exercise easier.

Training
FBS 2x120
BS 3x125, 1x130, 6x110, 10x105
BP 1x85, 5x77, 6x75, 5x75

Squat notes:
Well got my short term goal of getting my FS 2rm to my old regular warmup double. Fuck me, ugliest 2nd rep though. This is only 120kg, fucks sakes. But still i'll take it.

Happy with the 125kg triple, it was hard but ok. And i worked up my first squat at 130kg for probably 2 months??! I'd have to check my logs but yeah it feels like ages. To think i used to warmup with 130kg for front squats and that's my BS 1rm now. But it's coming back, not long til i'm in that 140-150kg range, which will be aight as long as my bodyweight is low 80kgs..

Upper notes:
I have to consider that the arm work i've been doing has been disrupting my bench press aspirations. I'm just not that strong out of the bottom, maybe my triceps and shoulders aren't recovered enough. I  need to sort out my programming better so i'm fresher for bp when I attempt it without compromising arm work. 

Training
FBS 1x120
BS 3x120, 9x107.5, 10x102.5
CRLZ 2x8x37.5 (PR?), 10x35

Squat notes:
After 4x100 front/back squat warmups, i put on what i thought was a total weight of 117.5kg, and proceeded to triple it for both fs/bs and I felt good about myself for once, thinking wow, that was much easier than i expected, not a 3RM at all! And then it quickly dawned on me i had only loaded 107.5kg lol, missing were 2x5kg plates So nothing is easy right now, i can't even put the right plates on the bar let alone squat htem haha.

Didn't have 2x9x107.5kg in me today, hell i wasn't even sure i had any 2nd sets in me, had to psyche myself up to even attempt a 2nd set, wanted to call it a night but thankfully 102.5kg was a good choice cause i got 10 reps, which was my goal. Next time is 10x110kg and i'll prob try for a 2nd set of 10-11x105, 11 would be a PR, and the 10x110kg would equal my previous 10RM pr. The 1rm calculator (which is worth nothing) says that's almost a 150kg max. Yeah right. Considering 120x3 feels so hard, there is no way i'm anywhere above 130kg on my max right now.

Upper notes:
The brobuilding focus continues. I'm going to persist with arm work until it yields results. Am not going to settle until i have big guns, if it it means doing arm work for a year before i add an inch to my arms, so be it. So today's only upper body exercise was curls, yup. Whatever happens, i'll work up to 10x60kg and if that doesn't add some size to my arms, nothing will..