A Weak Squatter's Road To Redemption

[GinjaNinja85]

Sry to hear bout the gf man.

As human beings we tend to like the familiar so we stick to what we know, even when its not always what we want so I hear ya on the "repetitive cycle" thing.

In regards to the split - I'd be interested in seeing it.

It's the definition of insanity. Doing the same thing again and again expecting a different outcome.

So, the program! Taken from Paul Carter's Strength Life and Legacy book. He writes the lift run bang blog. I won't be doing this for a couple of months at least, until I finish this cut and I can eat for mass again.

1-on 1-off intermediate routine

Day 1 - Upperbody
Bench Press - 5,4,3,2,1 - 1x8-12 back off
Incline Press - 1x5, 1x8-12
T-Bar Rows - 1x20
Weighted Chins - 5,4,3,2,1, 1x3-5, 1xmax reps w body

Day 2 - lower body and abs
Squats - 5,4,3,2,1, 1x15-20
1-Legged Squats - 5x10
Leg Curls - 1x10-10-10 strip set (go to failure, strip weight off, repeat, etc)
Calf Raises - 3x15
Ab Wheel - 3 sets of 10

Day 3 - Upperbody
Press Behind the Neck or Standing Press - 4x8-10 for PBN and 5,4,3,2,1, 1x3-5 for standing press
Dips - bodyweight 4 sets of max reps
Deadlifts - 5,4,3,2,1,1,1, 1x3
Shrugs - 1x5, 1x20

Day 4 - lower body and abs
Front Squat - 5,4,3,3,3
Leg Press - 1x50
Calf Raises - 3x15
Decline Sit-Ups - 3xmax reps

Looking good man. Regarding changing to hypertrophy training: You won't have got much size on a cut remember so maybe stick with the strength a little longer after you have leaned up.

Something I do too is just follow a simple strength program (for me that's 531/351) and then do all your assistance work with hypertrophy in mind. For me assistance can be complimentary excersizes (close grip bench, dumbbell press, rows, good mornings etc) or even just the basic lifts for some larger sets. I have been doing it a lot for my upperbody recently in the hope that it can catch up to my legs/back. I have about 5kg leeway in my division to play with too

Best of both worlds.

I feel you on the upper body thing. My bench didn't do alot with 3x5 so I probably need to take that approach too when I get my numbers back up.

531/351 is a great program, for advanced lifters looking for strength increases and intermediate lifters looking to work on hypertrophy while slowly getting stronger. I guess you'd fall in the 2nd camp?

And I suppose that's the camp I'm in too, but I'm leaning towards Paul Carter's split. I respect both Carter and Wendler's knowledge equally, and they both share the same ideals, even use very similar programming methods and percentages, but Carter's split would allow me to add weight every week.

I'm still gonna be hitting a nice single in the big lifts before doing the back off sets and higher rep work, so according to him, there is still enough emphasis on strength. I'm not sure what percentages he wants people to use. He has said that Intermediates should be training at a slightly higher intensity than advanced lifters so I guess I'll take his advanced percentages (very similar to 531) and add a few percent. Maybe I'll email him, he's always good for a reply from what I gather.

[klaery]

I feel you on the upper body thing. My bench didn't do alot with 3x5 so I probably need to take that approach too when I get my numbers back up.

531/351 is a great program, for advanced lifters looking for strength increases and intermediate lifters looking to work on hypertrophy while slowly getting stronger. I guess you'd fall in the 2nd camp?

And I suppose that's the camp I'm in too, but I'm leaning towards Paul Carter's split. I respect both Carter and Wendler's knowledge equally, and they both share the same ideals, even use very similar programming methods and percentages, but Carter's split would allow me to add weight every week.

I'm still gonna be hitting a nice single in the big lifts before doing the back off sets and higher rep work, so according to him, there is still enough emphasis on strength. I'm not sure what percentages he wants people to use. He has said that Intermediates should be training at a slightly higher intensity than advanced lifters so I guess I'll take his advanced percentages (very similar to 531) and add a few percent. Maybe I'll email him, he's always good for a reply from what I gather.

Yeah I am in the second camp. When I am training steadily my squat and dead just keep flying up but my bench is slowwwww. I reckon for long arms I need a fair bit of size on them to help my bench along.

[GinjaNinja85]

Yeah I am in the second camp. When I am training steadily my squat and dead just keep flying up but my bench is slowwwww. I reckon for long arms I need a fair bit of size on them to help my bench along.

I've got long arms too! Damn it.

[GinjaNinja85]

LOWER

color code:
blue = pr and completed all reps
red = fail

SQUAT
10 x 20kg
5 x 40
5 x 60
3 x 80
1 x 105
5 x 115
5 x 115
4 x 115

DEADLIFT
3 x 100kg DOH
2 x 120 DOH
5 x 140kg

COMMENTS
Squats had alot of forward lean on the later reps. While these squat shoes have stopped me coming up on my toes it seems the weight keeps falling forward still. I'm gonna go for 5x5x112.5 for Monday's VD and probably stay at that weight for a while until everything feels tight.

Remember I said my right glute was aching after max deadlifts? Well it was aching again after my warm ups so I done a conservative working set. Was quite challenging but ok. Just gonna work my way up slowly from here.

Basically, I'm dropping the weights back a bit on both of these. Just gotta keep training through this cut and try not to think of numbers too much.

TIME
0:55

[GinjaNinja85]

Guys, I wrote an article on my SS and GSLP run earlier this week and posted it in the WP forum. Would really appreciate it if you could check it out!

http://forum.bodybuilding.com/showth...post1001727543

[Sinaku5]

Guys, I wrote an article on my SS and GSLP run earlier this week and posted it in the WP forum. Would really appreciate it if you could check it out!

http://forum.bodybuilding.com/showth...post1001727543

I still want to read your write up...I've had barely anytime. Later today or tomorrow tho. Promise!

You got new squat shoes?

And sry to hear bout the glute pain - ever try foam rolling your glutes.

[GinjaNinja85]

I still want to read your write up...I've had barely anytime. Later today or tomorrow tho. Promise!

You got new squat shoes?

And sry to hear bout the glute pain - ever try foam rolling your glutes.

Nah they're the same shoes but I felt like my form was awful the other day. Some guy commented that I was leaning over too much as well and that I should drop the weight. He actually annoyed me but he kinda had a point.

Yeah I'm hoping the glute holds up. I never foam roll. Maybe I should? I'm a bit worried that I'm gonna be an injury prone lifter with all these injuries I'm sustaining.

[nikolic993]

Skimmed through your log, nice progress and nice to see another log in kilos.
I might do Advanced Novice or Texas Method after SS.
Subbed.

[dk240t]

Wait. You never foam roll? And you have injuries regularly?

Yeah, dude, start foam rolling. Everyone eventually starts, and a few weeks after they do, they feel like a moron for not starting the foam rolling sooner.

[GinjaNinja85]

Skimmed through your log, nice progress and nice to see another log in kilos.
I might do Advanced Novice or Texas Method after SS.
Subbed.

Good to have you man. I recommend giving Greyskull LP a look too.

[GinjaNinja85]

Wait. You never foam roll? And you have injuries regularly?

Yeah, dude, start foam rolling. Everyone eventually starts, and a few weeks after they do, they feel like a moron for not starting the foam rolling sooner.

I think you recommended it months ago too. I really need to get on it.

[HunterMC6]

sorry to hear about the GF problems, but if you do go your seperate ways it might give you more time for the gym! In to see what 2013 bring to you.

[Sinaku5]

Ginja - if you're going to do an upper lower split, why not do a 4 day split of PHAT.

I think it's much better than the routine you posted above.

[GinjaNinja85]

sorry to hear about the GF problems, but if you do go your seperate ways it might give you more time for the gym! In to see what 2013 bring to you.

Thanks fella, I'm hoping for lean, mean 2013! I'll come check out your log and return the moral support

Ginja - if you're going to do an upper lower split, why not do a 4 day split of PHAT.

I think it's much better than the routine you posted above.

A 4 day split would be slightly more time in the gym. I'll give it a look though. I like the look of the split. It's got a good blend of size and strength but maybe I should look at alternatives too. I'm a big fan of his blog so I sort of 'believe' in the program already if that makes sense?

[HunterMC6]

Thanks fella, I'm hoping for lean, mean 2013! I'll come check out your log and return the moral support

Thanks pal, there won't be anything exciting in there for a little while just thre out my back squatting Friday, prob gotta hit the doctors office and make sure it isn't something more serious than pulled muscles at this point.

[Sinaku5]

A 4 day split would be slightly more time in the gym. I'll give it a look though. I like the look of the split. It's got a good blend of size and strength but maybe I should look at alternatives too. I'm a big fan of his blog so I sort of 'believe' in the program already if that makes sense?

It makes sense. I thought the program u proposed was 4 day upper lower, no?

[GinjaNinja85]

It makes sense. I thought the program u proposed was 4 day upper lower, no?

It's one on one off which puts it at 3-4x/wk.

[GinjaNinja85]

RPM Class

Went to a cycling class this morning with my GF. Actually really enjoyed it and I was surprised by my recovery ability and stamina. It's basically an hour of cycling on a spin bike at various intensities to dog awful music. Might do this again!

Lets hope 36 hours is enough time to recover for that TM time tomorrow night

[Sinaku5]

It's one on one off which puts it at 3-4x/wk.

You could do the same thing with PHAT. Just sayin...lol interested to see your progress regardless

RPM Class

Went to a cycling class this morning with my GF. Actually really enjoyed it and I was surprised by my recovery ability and stamina. It's basically an hour of cycling on a spin bike at various intensities to dog awful music. Might do this again!

Lets hope 36 hours is enough time to recover for that TM time tomorrow night

I've been doing cycling classes like once a week. Good stuff. Great for your heart.

My instructor was crazy!

She typically goes a bit longer than we're supposed to.

You'll prolly be good to go for TM

[Datfox]

Just had a quick flick through the last week or so of your thread, it looks like I've missed a lot. First of all, nice work on the deadlift singles, I think I remember chatting to you about them months ago so I'm glad you gave it a try, they are fun I'll also echo what dk240t said about foam rolling, he recommended it to me ages ago and I don't know how I'd cope without it, it's invaluable for helping me keep in good enough shape to lift regularly and helped me overcome a hip injury I used to have. Give it a go, it hurts like hell at first but it's VERY beneficial.

[nikolic993]

Good to have you man. I recommend giving Greyskull LP a look too.

Just read up on GsLP, might switch to it when the squats and deads get heavy, or combine it with SS when I hit 3x5x100kg on squats.

[GinjaNinja85]

You could do the same thing with PHAT. Just sayin...lol interested to see your progress regardless

This is true!

You'll prolly be good to go for TM

It's the next day and no DOMS, so hell yeah, let's do this!

Just had a quick flick through the last week or so of your thread, it looks like I've missed a lot. First of all, nice work on the deadlift singles, I think I remember chatting to you about them months ago so I'm glad you gave it a try, they are fun I'll also echo what dk240t said about foam rolling, he recommended it to me ages ago and I don't know how I'd cope without it, it's invaluable for helping me keep in good enough shape to lift regularly and helped me overcome a hip injury I used to have. Give it a go, it hurts like hell at first but it's VERY beneficial.

Thanks! They are fun but I don't plan on making a habit of it. It's quite risky

I'm researching the foam rolling now. I'm gonna buy one very soon.

[GinjaNinja85]

w/e Jan 6: 89.3kg
w/e Dec 30: 89.9kg
w/e Dec 23: 90.5kg
w/e Dec 16: 90.4kg
w/e Dec 9: 91.0kg
w/e Dec 2: 91.3kg

- Down 0.6kg. This was up to Friday morning. I've since eaten out at pizza place and an all you can eat Thai restaurant. I need to stay on track more or this cut will carry on into April and beyond. I can't wait to be lean!

Target for w/e Jan 13: 88.6kg

[Datfox]

Thanks! They are fun but I don't plan on making a habit of it. It's quite risky

I'm researching the foam rolling now. I'm gonna buy one very soon.

Yeah I agree, all good things in moderation. If you're interested, this is the one that I have, it's pretty cheap but also very good quality (check out the reviews if in doubt) http://www.amazon.co.uk/66Fit-Elite-.../dp/B002IKO2YU

[GinjaNinja85]

TEXAS METHOD #4

VOLUME DAY

color code:
blue = pr and completed all reps
red = fail

SQUAT
7 x 20kg
5 x 40
5 x 60
3 x 80
1 x 100
5 x 110
5 x 110
5 x 110
5 x 110
5 x 110

LYING TRICEP EXTENSION
15 x 7.5kg
11 x 27.5
11 x 27.5
7 x 27.5

PENDLAY ROWS
5 x 40kg
4 x 60
5 x 70
5 x 70
5 x 70
5 x 70
5 x 70

POWER CLEANS
5 x 40kg
3 x 50
2 x 60
2 x 67.5
2 x 67.5
3 x 60
3 x 60
3 x 60

SIDE LATERALS
20 x 5.5kg
15 x 5.5
12 x 5.5

FACE PULLS
30 x 18kg
10 x 16
10 x 13.5

COMMENTS
Squats felt much better tonight. I didn't get much sleep either. Maybe all the calories over the weekend gave me some strength back. Maybe the end of year maxing took more out of me than I thought. Maybe it's just because I dropped the weight 5kg. I really don't know.

Elbows started hurting on Tri Ext. so I quit the last set.

Gonna repeat the Row weight which was a slightly messy 5x5 PR.

PCs are not going well. They need more frequency than I've been giving them. Now I'm back on that TM time I should be more consistent. I'm also gonna go back to triples so I can practice more reps.

Fuc*ed. Good fuc*ked.

TIME
2:05

[dk240t]

Whoa. Holy volume day.

[GinjaNinja85]

Whoa. Holy volume day.

Haha. I decided a few weeks back that I would go volume crazy on VD. It's good to be back on TM.

[GinjaNinja85]

Yeah I agree, all good things in moderation. If you're interested, this is the one that I have, it's pretty cheap but also very good quality (check out the reviews if in doubt) http://www.amazon.co.uk/66Fit-Elite-.../dp/B002IKO2YU

Just saw this. Thanks mate! I bought it.

Any of you guys got links to good videos and reading material on foam rolling?

[Sinaku5]

Lotsa volume.

Good to see a PR on Rows even after the whole maxing sessions and inconsistency.

Love to see the face pulls in there - shoulder health FTW . I hear ya on the cleans tho - I tried them the other day and had no power output, but it was after a session of DE squats and bench pressses to be fair lol.

[xRequiem]

back on dat TM