Adarq.org

crazy depth.

Training
OHP 2x5x51
WCU 3xBW, 2x84.5, 1x89.5, 1x94.5, 1x99.5, 1x107 (+27.5kg; PR), 3x2x99.5 (+20kg), 3x94.5, 45x89.5, 5x87, 5x84.5, 8xBW (79.5; not PR see notes)

FS 5x92.5, 3x95, 5x90
BS 6x97.5, 6x92.5
SSTM 15 mins, 2km (next time bump to 8kph and 20 mins)

BW: 78.4kg / 172.84lb

OHP notes:
This lift is fuck of fuck. It's 15kg (!) below my 5rep PR but it felt hard. It doesn't help I am doing fasted training but whatevers. I will take 0.5kg jumps now.

WCU notes:
I think I did something like 30 weighted reps whch was the goal. The last set is not a PR because I didn't dead hangs nor strict so not PR, just went for arm pump but then remembered i have to squat later and need fresh abs so stopped. After squatting I may go for the arm pump chins again but probably not.

FS notes:
I picked the wrong weight for the 2nd set, should have gone for 90kg rather than being ambitious and going for the PR of 95x5. I could have got that 5 but it would have been ugly/grindy. Form was good.

BS notes:
Good form. Accidentally did 6x97.5 when I was supposed to 5 reps. But i'll take it. Next week will go for 100x6 and 105x5 with the new (solid) technique.

low back soreness might be related to your butt tucking at the very bottom. you don't NEED to go that low, you're way past parallel before the butt tuck starts. i notice more soreness when i can feel the tuck happen during squats (well, it hasn't happened in a long time but i remember it).

still, looks/feels cool to be true ATG.

It may be related but I don't think so. Actually normally I don't maintain the lower back arch out of the hole in both FS & BS. That last workout was the first time I managed to fix that by holding the arch throughout the eccentric by employing a new cue. That alone might be reason for the soreness b/c in the past i'd have relaxed the lb after the concentric but now i'm novelty working the lower back harder to maintain a rigid spine. It's funny because in the past LB would have to work harder to GM/SqM the weight back into my body.

I hear ya about depth. I think my backsquat as opposed to fs is just to parallel or slightly below. I would like slightly more depth there but i def don't go too deep on BS and prob never will because i'm just not that flexible yet. When I started doing FS they weren't very deep and now I can go ATG. Maybe I will be able to go a lot deeper with BS but my hamstrings tighten up and limit depth there whereas with FS I can just go as deep as I like because hams don't limit rom.

hey lance or andrew can you give me some tips for how to schedule fs and bs w/o grinding myself into dust? Atm i do the following program while reversehypertrophing:-

---

mon
FS 4RM, 4RM (-2.5kg), 4RM(-5kg), 4RM (-7.5kg),
BS 5RM, 6RM, 8RM, 10RM

weds
FS 2x~5RM
BS 5xRM, 6RM

fri
FS 5x~1RM (heavy singles)
BS 5x~1RM (heavy singles)

---

and i've hit a brick wall with this, am sore and beaten up (joints, ligaments etc) and burnt out cns'ly and kind of dread squatting now

will be cutting for another 4wks btw hoping to get sub 75kg/165lb ..

hey lance or andrew can you give me some tips for how to schedule fs and bs w/o grinding myself into dust? Atm i do the following program while reversehypertrophing:-

---

mon
FS 4RM, 4RM (-2.5kg), 4RM(-5kg), 4RM (-7.5kg),
BS 5RM, 6RM, 8RM, 10RM

weds
FS 2x~5RM
BS 5xRM, 6RM

fri
FS 5x~1RM (heavy singles)
BS 5x~1RM (heavy singles)

---

and i've hit a brick wall with this, am sore and beaten up (joints, ligaments etc) and burnt out cns'ly and kind of dread squatting now

will be cutting for another 4wks btw hoping to get sub 75kg/165lb ..

While your cutting I would keep the really cns intensive stuff to the front squat, and use the  back squat for your volume.  One way-

mon- ramped front squat in singles up to heavy single ( whatever youre capable of for a single without much grinding.  Shouldnt have to psyche up for it, and shouldnt miss.)

then  3 x 5  back squat around 8rm to start with.  ramp weight if its easy


weds- 3 x 3 front squat  ramped sets up to a heavy triple.  2 x 10  back squat (easy weight, could get 15 to start with)


friday-  4 reps front squat, rack the weight, 4 reps  back squat, 4 sets.  Try and improve the load each week you do this.

only an example, though that will make progress easier and still give you nice volume.

Laying off the daily TM work for a while, have managed to bother my right knee again. As long as I stick to about 3kph it's fine but on Saturday I went to 3.6 and that did me in.

Nice squats.  It's hard to keep focus on front squat and back squat while cutting but this is what I have been doing for awhile. 

Warm up with front squats, triples up to one or two challenging but not impossible work sets for front squats.   Then switch to back squat and do higher-volume paused reps until I hit a rep goal. 

Thanks. I've been doing FS first and then BS 2nd, it works ok except on the heaviest FS day I am too fried to attempt BSs afterwards. But on volume days i've been doing ok with FS first and then BS last, similar to what you do.

For example if I am going to work with 315 (which is about a 6-7rep max for me in fsq): Front squats:  3x135, 3x225, 3x275, 3x315, 3x315 THEN switch to paused back squats:  5-10x315 until I hit somewhere between 20-40 reps.   

I like that mindset of picking a weight, sticking with it until you've mastered it (got the rep goal), before adding more. I still have this awful habit that I picked up from my introduction to weights where I try to linearly progress thru workouts every time, but I really need to give that up and allow form and mastery of a weight should dictate when to progress, not some idealised progression scheme.

That might be a bit volume intense, but I really like using the front squats for ramping so the movement pattern doesn't get old, but limiting the heavier sets you are not too fried for your back-squat.  I've cut around 10 lbs and been able to keep this up while raising my reps/set in the backsquat.   A fair compromise.

I like the suggestion. Until now i've been working w/ Lance's advice a while back to do volume (~30-40reps) which I took to mean 30 reps with FS and then 30 reps with BS - meaning I was doing close to 50-60 reps on my high volume days. Then on medium volume days i was getting about 40 reps total, and the heaviest/low volume day, i've been doing heavy singles for a total of about 20 heavy reps. But recently the FS singles have gotten so heavy that BS singles have become difficult afterwards.

Thanks for stopping by, always a pleasure to hear your thoughts on training.

try some other kind of cardio? jump rope? rower? light bodyweight circuits?