SHUT UP AND SQUAT 600 lbs!

[ShutUpAndSquat]

Alright, so this log will show how I'll go from a 425 raw squat to a 600 single ply squat in just 6 months, along with progress of my other lifts. Here's the gameplan:

* Lots of box squats. I went from 385 -> 425 in 2 months with hardly any box squatting incorporated into my routine. If I stopped being a retard and trained with a box like Uncle Louie told me to, I would've probably made better progress.

* Good morning like a mofo. I don't care if my max effort singles take the "good" out of good mornings...putting some weight on my back and forcing me to simulate ****ing up the squat has great carryover for me. I'll try my best to do good mornings of some form once a week...either has a max effort exercise, or as an accessory exercise on my DE day.

* Heavy ab work

* Learning to use a Super Centurion so that I get the most out of cheating

* Weight gain

So, here's where I am now with my competition bests:

Squat: 425
Bench: 295
Deadlift: 485

And here's where I want to be by my next competition in June:

Squat: SIX HUNNIT
Bench: TREE FIDDY
Deadlift: FIVE HUNNIT FITTY

.....Onward to the training!

[SoaringSwine]

No bench shirt?

And subbed.

[ShutUpAndSquat]

12/10/09

DE Bench

45 x 8
135 x 3 x 8

Technique & setup was good, and speed was there. My lower back was still pretty fried from the meet I had done prior 4 days to this trainng session, so benching was more uncomfortable than usual.

Seated Military Press:

95 lbs. x 10 x 3

Haven't done this movement in years, and I need to get my shoulders stronger...so this movement will be around for a little bit.

Tate Presses:

10s x 10
30s x 10 x 3

Barbell Bicep Curls (shaddap):

65 lbs. x 5 x 5

Ab Pulldowns:

100 lbs. x 10
150 lbs. x 10 x 3

----

This was kind of an easy training session...tried to wean back into lifting after having done a meet. Starting this Saturday, things will get serious again.

[ShutUpAndSquat]

No bench shirt?

And subbed.

No bench shirt. I train alone, so a properly sized shirt would never be put on me...and I don't have anyone to grab the bar from me if I dump the weight.

[SoaringSwine]

Hmmm. Mike T has some really good vids on putting a competition tight shirt on by yourself. I've done it before, definitely not impossible. He also trains by himself in a power rack.

I'm just saying this selfishly because I want to compete against you single ply!

[Big Sexy J]

yay we will both probably squat 600 this year! Even though I plan to hit mine late summer or something.

[ShutUpAndSquat]

Hmmm. Mike T has some really good vids on putting a competition tight shirt on by yourself. I've done it before, definitely not impossible. He also trains by himself in a power rack.

I'm just saying this selfishly because I want to compete against you single ply!

I'll put my raw bench against your single ply bench...a fair handicap since I'm weighing a bit more than you.

yay we will both probably squat 600 this year! Even though I plan to hit mine late summer or something.

Yup! It's just that 1 of us is resorting to using a tight polyester ballerina outfit to do it.

[ShutUpAndSquat]

12/12/09

DE Squat

Box Squats w/ 14" box

45 x 8
95 x 5
135 x 2
225 x 2 x 8

First time doing speed squats with a box (since Diablo, anyway). 225 felt pretty solid throughout all the sets, though I got fatigued near the end. I'll try out 235 next speed session and see how that goes.

SLDLs w/ 2" deficit

135 x 8
185 x 8 x 3

Side Bends:

35s x 10
45s x 10 x 2
55s x 10

Hypers:

BW x 10
45 lb. plate x 10 x 3

[dannyautrey]

i hate not bein able to rep who i want to rep

[endymion88]

i'll race you to a 600 squat. imma try raw though.

[ShutUpAndSquat]

i'll race you to a 600 squat. imma try raw though.

but you're way bigger, stronger, and better than me...we're not even on the same level, lol. but alright, if i succeed in a 600 lb. squat before you, then you must slit your wrists

[ShutUpAndSquat]

12/13/09

ME Bench:

Bench:

45 x 8
95 x 5
135 x 3
185 x 3

Add 2 Board:

225 x 1
245 x 1
275 x 1
295 x 1 <-- Tied current PR...uneven lockout...my left tricep loves cock. Funny how I can't 2 board more than my full range bench...

4 Board:

295 x 1
275 x 3
275 x 1 <-- Thought I could go for a double, then realized that my triceps were pretty much done
225 x 5

Yea...this is what happens when a noob is responsible for his own programming. Next time I do 4-Board accessory work, I'll just need to 5s and triples.

Chest Supported T-Bar Rows:

3 plates + 10 lbs x 10 x 3

Shrugs:

270 lbs. x 10 x 3

Decline Bench Abs:

BW x 10
45 lb plate x ......0
BW x 10
25 lb. plate x 5

Got too gung-ho about doing heavy ab work. I'll just stick with the 25 lb. plate and work my way up in reps.

Overall, this was one of my "stupid" workouts. I couldn't PR on my ME movement, I was a tard in picking a weight/rep scheme for my 4 board work, and I got smashed doing abs. At least I know better for next training sessions on what I need to be doing...

[sheepyd]

Do your OHP standing up pleeaaase. Gets moar ab work in.

Also same problem as Danny.

Is your ab work with plate behind the head or on chest?

[ShutUpAndSquat]

Ok, will do military presses standing up.

My ab work is always plate behind the head...gotta make it as tough as possible.

[19george]

You were my favorite character on BSG, man. Good luck with hitting a 600lb Squat, Gaeta!

[LessThanLuke]

Gaeta was a fracking traitor. Not really, he was cool.

[ShutUpAndSquat]

12/15/09

ME Lower

Good Mornings

45 x 10
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
365 x 1
385 x 1 (20 lb. PR)

Though I hit a 20 lb. PR, my GMs feel weak. I was still pretty sore from last Saturday's stiff-leg DL marathon, and my explosiveness was blah. Also, I ended up hurting my back with that 385 lb. single...I rounded my lower back and took the "good" out of good mornings.

Ab Pulldowns:

90 lbs. x 10
130 lbs. x 10 x 2

Decided to call it quits after that...my back pain was too much, I'm tired from having finals this week, and I'm supposed to be working on a presentation worth 30% of my grade for tomorrow night. So yeah, despite the PR this was a pretty crappy training day. My lower back needs a vacation for a few days and then I'll go back to beating it with a whip.

[Big Sexy J]

Take care of that back! And holy crap at you still being sore from your meet.

[ShutUpAndSquat]

Nono -- last Saturday was my DE Squat day, and I did 3 sets with 8 reps with teh stiff legs.

And the back pain is almost completely gone. It's good to know that a couple hot showers & massages can heal most strains...

[dtaps24]

Your Good AMs are insane. Do you feel like they are better for squat deadlift or a little of both?

[ShutUpAndSquat]

Good mornings definitely have more of a carryover to the squat, though I'm sure the lower back & core strength helps in the deadlift.

Heavy good mornings have been MAGIC for my squat...I don't need Louie or Westside methods to convince me that GMs are necessary for a big squat. The more you can GM, the more you can squat...period.

Can't wait until I can start using 500+ lbs. for my GMs...that'd give me a hard-on.

[ShutUpAndSquat]

DE Bench

45 lbs. x 8
135 lbs. x 3 x 3
115 lbs. x 3 x 5

Horrible. I was so slow with 135 lbs...and I freaking bench 295. It's all on me for not getting enough sleep this week due to finals. Whatever, it won't happen again.

Standing OHP:

65 lbs. x 5 x 5

Both of my rotators cuffs are tweaked...just did this to get some shoulder work in.

Tate Presses:

15s x 10
35s x 10 x 3

Ab Pulldowns:

90 lbs. x 10
130 lbs. x 10
150 lbs. x 10 x 3

Yeah...one of the worst training sessions I've ever done. Thank god school is over...this won't ever happen again.

[Big Sexy J]

http://www.elitefts.com/documents/de_bench.htm

^^ for my next training cycle i am gonna incorporate ideas from that, might be a good change from the 8x3 stuff

[ShutUpAndSquat]

Yea, I'll definitely try working with RE days since I honestly don't think I'm getting much out of DE days as-is...

One thing though...this might've been my last DE Bench day for a few months.

[ShutUpAndSquat]

12/19/09

DE Squat......not really

45 x 8
95 x 5
135 x 5
225 x 2
315 x 2 x 6

315 lbs. is 75% of my max, which didn't move very fast. I did this at the suggestion of PeonLover to try it out, and I also did this to prep for the 3 week onslaught I'll be facing starting this Tuesday.

Hypers:

10 lb. medicine ball x 10 x 3

Changed it up a bit for hypers, using a medicine ball and exploding with it overhead felt like it was using the abs more. Good stuff, thanks Uncle Louie!

Ab Pulldowns:

90 lbs. x 10
130 lbs. x 10
150 lbs. x 10 x 2


And that's it. Tomorrow shall be my last upper body day for the next 3 weeks...and since both of my rotators are injured now, I'll probably do something gay like 5x5 declines.

[ShutUpAndSquat]

12/20/09

ME Bench

Decline Bench:

45 x 8
95 x 5
135 x 5
185 x 3
205 x 3
235 x 1
255 x 1
275 x 1
295 x 1

I've never done decline bench before, so this was pretty fun. Felt like I got some good work in while being able to save my shoulders.

Tate Press:

10 lbs. x 10
40 lbs. x 10 x 3

Chest Supported T-Bar Rows:

3 plates x 10 x 3

Decline Abs:

BW x 10 x 3

So, this was my last training session before going into Smolov. Some of you wanted to see nudes of me, so here's a couple pics of me today at ~218 lbs:






I'll have new pics after completing the full Smolov program...big gains will be coming ahead. Later!

[PumpinPaddy]

GL with smolov, what max are you starting off with?

Shoulders and tris looking pretty big in those pics too

[ShutUpAndSquat]

Thanks! I'll be working with a 405 lb. max for Smolov, with my real max being 425 lbs. My GPP is really bad, but I'm pretty certain I can make it through Smolov if I just take my time in between sets.

[Blarnee_92]

subbed for awesome Smolov'in

[ShutUpAndSquat]

12/22/09

Smolov: Day 1

Bar x 10
135 x 5
185 x 3
285 x 9 x 4

Set 1: Easy. "Is this really Smolov? Damn, maybe I should have stuck with my real max for this program."

Set 2: "Oh ****. I can barely see straight and my legs already feel like jello."

Set 3: Slurred words, blurred vision, dizzyness, can't walk properly...stumbled while walking in a straight line

Set 4: *falls down after the set is over and crawls away from the squat rack in fear*

Post-workout, starting up the car and hitting the gas pedal:

*calve cramp*

"AHHHHHHHHHHHHH STOP ALREADY PLEASE MAKE THIS STOP, AHHHHHHHHH"

It's going to be 3 long weeks, haha. But seriously -- Smolov doesn't seem all THAT bad. Completing the reps doesn't seem to be a problem for me...I don't give up when I'm under the bar. It's my cardiovascular conditioning that will be put to the test during this program, and I'll just need to take my time in between sets and adapt to the volume.

BRB EATING CHEESEBURGERS FOR MAH RECOVERYZ