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just a question about the squat

I just did 55kg first set was good up to 5 reps, but form was a bit shaky.

so i should do a weight which i can do with good form and complete the required sets and reps i.e. 3x5, 4x5, 4x8 and also a weight which when squatting there is no grinding and slow movement when going up but should be done without grinding fluid one movement and with good depth and good form, until then i can move up a weight.

so i should go back down a weight to around 45-50kg and do it that way and if i fail, it should become easier the next time i attempt it as hypertrophy was induced even though if i failed in completing the rep as required.

what is wrong with you.

22 August 2013

Bodyweight@session : ~85.5kg
Soreness : none
Injuries/aches :  none

Lance's 3-set-progress template  - workout #1

LEG EXTENSION:
3x20@25kg

HANG POWER CLEAN:

HIGH BAR FULL SQUAT:
8@50kg
8@50kg
8@50kg
-Very light on back but legs too untrained, hamstrings/vmos jello after 1st set.

BENCH PRESS:
8@50kg
8@50kg
8@50kg
-Not bad.

BB BENT OVER ROW:
8@50kg
8@45kg
8@45kg
-50kg too heavy, got the reps but they were shaky so i lowered the load.

I AM BACK!

Plan details coming soon...

So, the plan:

I will do what i did last year, Lance's 3-sets-progress. Is very easy, simple and had great progress with it. For those not familiar it calls for 3 working sets, you add weight when you reach a specific total reps range. For the first 2-3 months I will use 21-24 reps, which equals to 3x7-3x8. I am quite detrained so i need a GPP-style higher rep phase. So <21 reps = stay at the same load, >24 reps = add weight , 21-24 = act by feel. Then i will change the reps for the leg exercises, make it more intensity oriented, so i will be advancing at the 15-20 reps range ( 3x5-3x6).

I will use the same 3-days split i used last year, but i have to add o-lifts prior to squatting and also calves and abs work.
So it will be like:

Day 1:
Power clean 5x3
High bar back squat 3xF
Bench press 3xF
Bent over row 3xF
Calve raises 3x15
(Ab work)

Day 2:
RDL 3xF
Incline Bench 3xF
Upright rows 3xF
Biceps 3x12
Triceps 3x12

Day 3:
Jump snatch 3x5
Front squat 3xF
Overhead press 3xF
Chinups 3xF
Lance's SL calve raises 4x8
(Ab work)

3xF : Main lifts following the 3-sets-progress.
Fixed reps : Accessory lifts, those may be moved between days based on how it goes. If some days get too long ( e.g. day 1 ) might rearrange and e.g. move abs to day 2 or to an off day. The o-lifts however are not moving, those will always be done prior to squatting.

Off days : tempo runs, jumping, foam rolling, stretching. Hope to keep up with it.

Diet for now will be (clean)bulking on workout days, maintenance on off days. A rough plan is to bulk until chritmas ( ~3,5 months ) then start a big slow cut. I am around 84kg/15% bodyfat currently. Not so fanatic about diet plan, just that rough one, i will see how it goes during it and if it feels/looks wrong i will reevaluate.


Thoughts/objections always welcomed.

^Great! No big deal anyway, in my detrained state i don't need anything fancy, just a nice GPP scheme that is easy to track progress.

So let's get this rolling...

26 August 2013

Bodyweight@session : ~85kg
Soreness : hamstrings. i think the 4x20 straight leg deadlifts caused extra stress instead of recovery.
Injuries/aches :  none

Lance's 3-set-progress template  - workout #2

HANG POWER CLEAN:
5x20kg
3x30kg
3x40kg
3x50kg
3x50kg
-50kg form braking down, didn't add more.

HIGH BAR FULL SQUAT:
8@52,5kg ( +2,5kg )
8@52,5kg ( +2,5kg )
8@52,5kg ( +2,5kg )
Total reps = 24 ( same )
-Got my 24 reps with the increased load. Form and depth improved, good adaptation.

BENCH PRESS:
8@52,5kg ( +2,5kg )
7@52,5kg ( +2,5kg )
7@52,5kg ( +2,5kg )
Total reps = 22 ( -2 reps )
-Not bad. Got in the advance zone (21+ reps) but will stay here next workout too.

BB BENT OVER ROW:
8@47,5kg ( +2,5kg )
8@47,5kg ( +2,5kg )
8@47,5kg ( +2,5kg )
Total reps = 24 ( same )
-It is weird to track progress here because of variable back angle. Might switch to seated rows OR bent-over DB rows on a bench, more controllable/repeatable form.

CALVE RAISES:
Forgot those.
AB WORK:
Forgot those.
-Duh, the power of habit. Was used to get out of the gym after rows when i was doing the same split last year and so i did today. 

29 August 2013

Bodyweight@session : ~86,25kg
Soreness : shoulders, traps, chest
Injuries/aches :  none

Lance's 3-set-progress template  - workout #4

JUMP SNATCH:
5@20kg
3@30kg
3@35kg
3@40kg
1@45kg
-Failed on the 2nd rep of last set. 

FRONT SQUAT:
8x50kg
8x50kg
8x50kg
Total reps = 24

STANDING OVERHEAD PRES:
8@35kg
8@35kg
8@35kg
Total reps = 24

CHINUPS:
8@BW
6@BW
5@BW
Total reps = 19
-Weak. I will give it a couple more sessions to adapt and if i can't progress i will use the assisted chinups machine. 

WEIGHTED CRUNCHES MACHINE:
15@25kg
15@25kg
15@25kg
-First time doing abs at the gym after something like 5 years. 

lol what the hell is that from?

2 September 2013

Bodyweight@session : ~86,75kg
Soreness : none
Injuries/aches :  none

Lance's 3-set-progress template  - workout #5

HANG POWER CLEAN:
5x20kg
3x30kg
3x40kg
3x50kg
1x55kg ( +5kg ) , ( -2 reps )
-50kg was tight this time. Upped to 55 for top set but failed to catch 2nd rep.

HIGH BAR FULL SQUAT:
10@55kg ( +2,5kg ) , ( +2 reps )
8@55kg ( +2,5kg )
8@55kg ( +2,5kg )
Total reps = 26 ( +2 reps )
-Weight goes up, difficulty goes down, you can't explain that! 

BENCH PRESS:
6@55kg ( +2,5kg ) , ( -2 reps )
8@55kg ( +2,5kg ) , ( +1 rep )
8@55kg ( +2,5kg ) , ( +1 rep )
Total reps = 22 ( same )
-Said i'd stay at the same weight but didn't. Got the same reps though. Next time i am staying for sure.

BB BENT OVER ROW:
SEATED CHEST SUPPORTED ROW MACHINE:
8@50kg ( +2,5kg )
8@50kg ( +2,5kg )
8@50kg ( +2,5kg )
Total reps = 24 ( same )
-Switched to seated rows as planned for more controllable/repeatable form.

CALVE RAISES:
-FUUUU, forgot those again.

-Weight goes up, difficulty goes down, you can't explain that! 

Damn, am I the only one that saw the jab at Fox News?