A Weak Squatter's Road To Redemption

[Celtic8Laoch]

Hey I started SS this year as well, in June and our numbers atm are almost the same. Subbed.

Edit:Looks like your not doing SS any more herp.

[Jasonk282]

I am so fu*king hungry right now.

When I go home next weekend for Christmas my first stop for lunch is always Primanti's Bros. and #1, A.K.A Pittsburgh Cheesesteak



Burger patty, provolone cheese, french fries , vinegar slaw, and tomatoes all on 1'' thick Italian bread.

[GinjaNinja85]

Hey I started SS this year as well, in June and our numbers atm are almost the same. Subbed.

Edit:Looks like your not doing SS any more herp.

I moved on to GSLP and now Texas Method. I struggled with my squat form the whole time I done SS which meant I didn't do too well with it. Good program though. Thanks for the sub!

When I go home next weekend for Christmas my first stop for lunch is always Primanti's Bros. and #1, A.K.A Pittsburgh Cheesesteak



Burger patty, provolone cheese, french fries , vinegar slaw, and tomatoes all on 1'' thick Italian bread.

Awesome. Never had fries in a sandwich but I'd give that a try. Next time I come to America I need to get some recommendations off you guys and Man vs Food my way through the holiday.

My go to meal when I'm caught short. It's the KFC boneless banquet but with coleslaw. Never gets boring.

[Celtic8Laoch]

I moved on to GSLP and now Texas Method.

Unsubbed

[Jasonk282]

I moved on to GSLP and now Texas Method. I struggled with my squat form the whole time I done SS which meant I didn't do too well with it. Good program though. Thanks for the sub!



Awesome. Never had fries in a sandwich but I'd give that a try. Next time I come to America I need to get some recommendations off you guys and Man vs Food my way through the holiday.

My go to meal when I'm caught short. It's the KFC boneless banquet but with coleslaw. Never gets boring.

Nice. I think in the State that's called the big box meal...but good nonetheless. That Pittsburgh cheesesteak came about in the 30's when steel workers and dock workers didn't have long to eat lunch so they slapped everything into a sandwich. It's pretty much in any Pittsburghers DNA to eat them any chance they get.

That and an Iron City beer(nasty stuff but cheep) is a very good Pittsburgh meal. You should see our salads as well...meat, fries and melted cheese on a salad.

[GinjaNinja85]

^ Sounds good Jason. Onto today's training!

TEXAS METHOD #3

INTENSITY DAY

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

SQUAT
5 x 132.5kg

LYING TRICEP EXTENSIONS
10 x 27.5kg
10 x 27.5
8 x 27.5

DEADLIFT
5 x 150kg

T BAR ROW - drop set
9 x 85kg
8 x 60

COMMENTS
Had only eaten about 1000 calories up to this point (17.10GMT) so my energy wasn't that great going in the gym but I did sleep a ton last night which made up for it, and once I got going, everything went beautifully.

Fuark yeah on the squats. I wasn't confident all week but while warming up I just thought, 'no, this weight is mine, don't use this calorie deficit as an excuse'. Last rep was a back rounding grinder but who cares. This is ID. This is what this sh*t is about!

Could've probably gone 3x10 on extensions but I don't wanna grind on them.

Managed to get my belt another hole tighter for deads due to less stomach bloat. Saw me through strong!

I wanna do more rowing after reading Paul Carter's blog and InspecktaDeck's log so I figured why not strip one side, throw the bar against the rack and bang out 20 odd reps of T Bar Rows. Felt great.

Awesome day.

TIME
1:00

VIDS
No time to upload but I filmed them anyway. Maybe this weekend.

[Datfox]

Squats and deads looking heavy as **** dude, seriously nice work. 'Weak squatter' doing 5 reps with almost three plates, you'll have to change the journal name soon :P Looking forward to seeing the vids, would rep you but I'm still on spread.

[GinjaNinja85]

Squats and deads looking heavy as **** dude, seriously nice work. 'Weak squatter' doing 5 reps with almost three plates, you'll have to change the journal name soon :P Looking forward to seeing the vids, would rep you but I'm still on spread.

Ha, I dunno. I quite like the weak squatter title. Reminds me of the many months I couldn't get much past 2 plates. I was stuck for a long time so it makes the success with squats that much sweeter. I'll try upload the vids this weekend. My form could probably use a look.

[Sinaku5]

^ Sounds good Jason. Onto today's training!

TEXAS METHOD #3

INTENSITY DAY

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

SQUAT
5 x 132.5kg

LYING TRICEP EXTENSIONS
10 x 27.5kg
10 x 27.5
8 x 27.5

DEADLIFT
5 x 150kg

T BAR ROW - drop set
9 x 85kg
8 x 60

COMMENTS
Had only eaten about 1000 calories up to this point (17.10GMT) so my energy wasn't that great going in the gym but I did sleep a ton last night which made up for it, and once I got going, everything went beautifully.

Fuark yeah on the squats. I wasn't confident all week but while warming up I just thought, 'no, this weight is mine, don't use this calorie deficit as an excuse'. Last rep was a back rounding grinder but who cares. This is ID. This is what this sh*t is about!

Could've probably gone 3x10 on extensions but I don't wanna grind on them.

Managed to get my belt another hole tighter for deads due to less stomach bloat. Saw me through strong!

I wanna do more rowing after reading Paul Carter's blog and InspecktaDeck's log so I figured why not strip one side, throw the bar against the rack and bang out 20 odd reps of T Bar Rows. Felt great.

Awesome day.

TIME
1:00

VIDS
No time to upload but I filmed them anyway. Maybe this weekend.

HELL YEAH ON THE PRs! PRs on squats and DL rocks.

I love the determination in your session here.

And yeah, I love me some back work. I believe its much more important than most people make it out to be.

[xRequiem]

Awesome day

[GinjaNinja85]

HELL YEAH ON THE PRs! PRs on squats and DL rocks.

I love the determination in your session here.

And yeah, I love me some back work. I believe its much more important than most people make it out to be.

It was one of those great lifting days

Yeah, so many powerlifters neglect their back. I think I'm gonna have chins, pendlay rows and t bar rows as a staple in my training going forward.

[Sinaku5]

It was one of those great lifting days

Yeah, so many powerlifters neglect their back. I think I'm gonna have chins, pendlay rows and t bar rows as a staple in my training going forward.

Yeah its not good for shoulder health to simply neglect scapular retraction movements.

Personally if I don't do any scapular retraction my shoulder becomes loose and subluxes while I'm sleeping.

[Jasonk282]

Nice workout. I train fasted so...yeah, man up and fcking squat, LOL.

[xRequiem]

soon you'll out squat me! i dont think im even squatting on my ID. ****ing tired of squats

[GinjaNinja85]

Yeah its not good for shoulder health to simply neglect scapular retraction movements.

Personally if I don't do any scapular retraction my shoulder becomes loose and subluxes while I'm sleeping.

What's subluxes mean? Have you ever thought of doing face pulls?

Nice workout. I train fasted so...yeah, man up and fcking squat, LOL.

That was pretty much my inner dialogue lol. You train in the morning though which I find horrible.

soon you'll out squat me! i dont think im even squatting on my ID. ****ing tired of squats

Wtf man, SQUAT! It's such a rewarding lift when it comes together as you must know so keep at it. My VD is 250 and ID is 300 so maybe your ~275 VD is too high? I dunno. Keep at it though man, it will start moving again. It HAS TO start moving again. Make it happen!

[Sinaku5]

What's subluxes mean? Have you ever thought of doing face pulls?

it like literally falls out and is just laying by my side by a string. hurts like crazy but it will typically pop itself back in after a few mins.

i do face pulls at like. i usually do some focused rear delt work like that that i dont include in my log cuz its rehab work.

[pyaarawala]

Nice PRs! Esp on the squat!

inb4 3 plate squat

[GinjaNinja85]

it like literally falls out and is just laying by my side by a string. hurts like crazy but it will typically pop itself back in after a few mins.

i do face pulls at like. i usually do some focused rear delt work like that that i dont include in my log cuz its rehab work.

That sounds nasty

What is rear delt work? Is that like upright rows and face pulls? Does it contribute to the big lifts at all?

Nice PRs! Esp on the squat!

inb4 3 plate squat

Thanks pyaarawala! If I can get to 3 plates while cutting, that would be amazing.

[Sinaku5]

That sounds nasty

What is rear delt work? Is that like upright rows and face pulls? Does it contribute to the big lifts at all?

yeah it is... lol.

rear delt are face pulls, db rows, rear delt flies, things like that. i don't really think there's a noticeable carry over to any other lift.

When I get to 3 plates while cutting, that will be amazing.

and fixed.

[GinjaNinja85]

...
and fixed.

Haha. Well I'm gonna have to go and do it now

[pyaarawala]

Haha. Well I'm gonna have to go and do it now

I'm sure you can do it. Just forget that you're cutting. Where there's a will there's a way.

[GinjaNinja85]

^ Amen brother

It's volume day tomorrow and after some thinking, and due to last week's extra volume work feeling so awesome, I'm gonna be doing something like this going forward...

Squat = Core lift

Lying Tri Ext. = Replacement of pressing core lifts to strengthen triceps while injured

Power Cleans = Just because

Pendlay Row = Bench assistance

Back Extensions = Deadlift assistance

Lateral Raises = Medial delt BB accessory lift

Face Pulls = Rear delt prehab lift

- The GF kept mentioning that my shoulders are really big until they get near my arms so I said I'd throw some lateral raises in just for her. The things we do to keep the girls happy. Anyway, this setup is pretty light as it's got a good bit of isolation work so I don't see it hampering recovery at all.

[xRequiem]

that's a good idea, you really can't do too much on VD. the only thing that messes me up is doing a hamstring assistance. my ass will stay sore all damn week.

oh and be careful on back extensions. I did those on recovery day was they kept my lower back sore for 10 days.

[GinjaNinja85]

that's a good idea, you really can't do too much on VD. the only thing that messes me up is doing a hamstring assistance. my ass will stay sore all damn week.

oh and be careful on back extensions. I did those on recovery day was they kept my lower back sore for 10 days.

Yeah, I wouldn't do them on Recovery. Even on Volume I'll keep a couple of reps in the tank. That's probably the one part of my body that could be over trained on TM.

I definitely couldn't do hamstring assistance. I've had major DOMS in my hams the last two weeks from squatting. You squat wide don't you? Where do you feel that?

[xRequiem]

Yeah, I wouldn't do them on Recovery. Even on Volume I'll keep a couple of reps in the tank. That's probably the one part of my body that could be over trained on TM.

I definitely couldn't do hamstring assistance. I've had major DOMS in my hams the last two weeks from squatting. You squat wide don't you? Where do you feel that?

Wide squats kill your hips and hamstrings. Moreso hips, when I squatted oly my quads and calves would die. I'm guessing your stance probably uses more hams and quads?

[Jasonk282]

^ Amen brother

It's volume day tomorrow and after some thinking, and due to last week's extra volume work feeling so awesome, I'm gonna be doing something like this going forward...

Squat = Core lift

Lying Tri Ext. = Replacement of pressing core lifts to strengthen triceps while injured

Power Cleans = Just because

Pendlay Row = Bench assistance

Back Extensions = Deadlift assistance

Lateral Raises = Medial delt BB accessory lift

Face Pulls = Rear delt prehab lift

- The GF kept mentioning that my shoulders are really big until they get near my arms so I said I'd throw some lateral raises in just for her. The things we do to keep the girls happy. Anyway, this setup is pretty light as it's got a good bit of isolation work so I don't see it hampering recovery at all.

Seems pretty good set up.

[GinjaNinja85]

Wide squats kill your hips and hamstrings. Moreso hips, when I squatted oly my quads and calves would die. I'm guessing your stance probably uses more hams and quads?

Glutes and hams. My quads feel ok afterwards. My calves feel more sore than my quads. My stance is shoulder width. Weird.

[GinjaNinja85]

Seems pretty good set up.

That's good to hear.

[Sinaku5]

I wouldn't worry much about the lateral raises.

You wont gain much size/muscle gain if anything noticeable on a cut.

Better to save em for when you bulk IMO.

[GinjaNinja85]

I wouldn't worry much about the lateral raises.

You wont gain much size/muscle gain if anything noticeable on a cut.

Better to save em for when you bulk IMO.

Yeah I read this. If your cutting, don't train for mass basically. I have to agree with you on this, it's probably pointless. Does that go for face pulls too? I mean, will I really be adding stability to the shoulder if I can't build the rear delt?