A Weak Squatter's Road To Redemption

[GinjaNinja85]

My gym has a prowler/sled. I need to find a day to use that. I have a couple times before - its awesome, and brutal.

I would be taking full advantage of that!

[GinjaNinja85]

MY BIG 3 LP #3

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

Weights in kg

SQUAT
1 x 90
5 x 80
5 x 80
15 x 55

BENCH PRESS
1 x 77.5 - paused
5 x 70
5 x 70
10 x 60

DEADLIFT
1 x 120
5 x 107.5
1 x 107.5 + grip hold ~15sec

OVERHEAD PRESS
1 x 50
5 x 45
5 x 45
10 x 32.5

CHIN UPS
4 x b/w
4 x b/w
5 x b/w

Lots of cuff work

COMMENTS
Quality session this. All the best lifts IMO.

Squats were quite tough, probably because of the new wide stance. I should get a vid up soon. 15 reps are horrible. I'll be wearing a belt next time and adding some weight.

Bench was ok on the paused rep but whether I kept it still or not I don't know as I trained on my own. The first 5 rep set was really tough but I found a slightly better groove the next time. My grip is very narrow now. I think I'll microload as my left shoulder was tweaking a little. I'm a bit gutted as this now seems to be a permanent issue.

Deads were easy. Press was super easy. Chins were quite tough and I added a rep on last week.

TIME
1:30

[fittofattofit]

Good work getting all the big lifts in that session Ginja. Squats will always feel tougher when you're trying out a new stance. Excellent with the OHPs and deads feeling easy

[GinjaNinja85]

Good work getting all the big lifts in that session Ginja. Squats will always feel tougher when you're trying out a new stance. Excellent with the OHPs and deads feeling easy

Thanks mate, the session felt great


For anyone reading this with a spare few minutes, I highly recommend reading this...

http://www.lift-run-bang.com/2013/09...efferding.html

It reaffirms my belief that my program will work just fine as it mainly all comes down to eating and sleeping anyway. He makes it all sound so simple, which is just what we need to read sometimes.

[pyaarawala]

15 rep set on squats...wow. Good stuff, can't wait to see you lifting big weights again. Make sure form is in top condition!

[pyaarawala]

That was a good read by Stan. I know maybe doing those cable pressdowns after volume bench isn't necessary but I do it anyway, cuz I have nothing better to do at home, lol. I guess those people that are sacrificing sleep time or something else that need to cut that **** out.

[GinjaNinja85]

15 rep set on squats...wow. Good stuff, can't wait to see you lifting big weights again. Make sure form is in top condition!

Thanks dude. They pain!

That was a good read by Stan. I know maybe doing those cable pressdowns after volume bench isn't necessary but I do it anyway, cuz I have nothing better to do at home, lol. I guess those people that are sacrificing sleep time or something else that need to cut that **** out.

Yeah, I don't see any harm in them. The only reason I don't do them now is because 2x a week doesnt allow for much else but the biggies.

Had this for dinner. Half a chicken with some pasta. Pre party dinner, made to last me til a 6 egg scramble tomorrow morning

[Sinaku5]

I would be taking full advantage of that!

Ditto. Envious of all this prowler talk.

Nice work on the LP...u figure out what kinda programming ur gunna do yet?

[fittofattofit]

I like that read for Stan : lift heavy, eat, seep and repeat!

Had this for dinner. Half a chicken with some pasta. Pre party dinner, made to last me til a 6 egg scramble tomorrow morning

I see that you're putting the eating into practice

[GinjaNinja85]

Ditto. Envious of all this prowler talk.

Nice work on the LP...u figure out what kinda programming ur gunna do yet?

Cheers dude. I'm not really on consistent programming for at least the next month. Training with Simon (the PLer) looks like it'll be max effort singles and stuff in a Sq/B/DL split so depending on what day I train with him will depend on which lift I do.

When I train on my own I'll be doing the big 3 in several rep ranges (I posted percentages a few training posts back) plus press and chins. I don't think beginner programming is all that crucial for me at this point but we'll see.

I like that read for Stan : lift heavy, eat, seep and repeat!

I see that you're putting the eating into practice

Just waiting for a chicken shish / lamb kofte mixed kebab and chips. To accompany my 2 Pinter of whole milk

[GinjaNinja85]

SQUATS WITH SIMON #3

Weights in kg

SQUAT SINGLES
1 x 80
1 x 100
0 x 115 - slight spot
1 x 115

SPOTTED SINGLES
1 x 130
1 x 130

PARTIALS
10 x 160

UNRACKS
5 x 200

Leg curl negatives and drop set
Leg extension full stack balls out

COMMENTS
Works been pretty busy this week and the missus is moving in so getting the place ready has taken priority over training unfortunately. Feels good to do something this week nonetheless.

There is so much wtf about this session but if a guy who squats a comfy 220kg in training says it needs to be done, I ain't gonna argue.

It was good fun. I'm most pleased with the 2nd 115 attempt. The adducturs are adapting to the wide stance and I'm slowing my descent to stay tight.

The partials were basically knee bends, for core strength and CNS training.

The unracks were supposed to be partials but it was too heavy for me so I just lifted it off the pins 5 times. They were pretty brutal actually.

Simon trains like a fukking lunatic

TIME
1:50

[fittofattofit]

That looks like a great session ... great work on getting the 115kg and I really like the idea of doing the heavy singles spotted and then the partials. Good idea doing the walkouts with 160kg .. anything over 140 feels superheavy to me. It's all about getting your CNS used to those heavier weights. Good solid training plan -- it'll be cool to see where you are with your squats by the end of the year!

[GinjaNinja85]

That looks like a great session ... great work on getting the 115kg and I really like the idea of doing the heavy singles spotted and then the partials. Good idea doing the walkouts with 160kg .. anything over 140 feels superheavy to me. It's all about getting your CNS used to those heavier weights. Good solid training plan -- it'll be cool to see where you are with your squats by the end of the year!

I have no idea where I'll be but hopefully somewhere good! I failed a 120 squat twice last time with Si so I'm gonna hit a rep session and then have another go at that I think.

[pyaarawala]

Some very interesting work you've got going there. Interested to see how it turns out man

[GinjaNinja85]

Some very interesting work you've got going there. Interested to see how it turns out man

Probably in a lot of DOMS and some burst blood vessels

[pyaarawala]

Probably in a lot of DOMS and some burst blood vessels

Haha, be careful man. Btw are your stats up to date? Where are you sitting now BF% wise? Back on dat der bulk?

[Sinaku5]

Ginja....please tell me "partials" r not synonymous with quarter squats

[GinjaNinja85]

Haha, be careful man. Btw are your stats up to date? Where are you sitting now BF% wise? Back on dat der bulk?

I don't even know what my stats are right now as I haven't weighed myself for months. I'm about 33" waist and on bulk time whenever on the day I train and the day after.

Ginja....please tell me "partials" r not synonymous with quarter squats

Ummm, yeah kinda. Uh actually, more like knee bends. It felt like bullsh!t but I'm weighing up the value of training with someone much stronger than me who will give me good form cues (which he does) against having to put up with the odd knee bend, and I definitely think getting involved with his sessions is a plus. I'll be doing reps on the big lifts by myself as well, knee bend free

[Sinaku5]

as long as u dont start calling them squats lol.

[GinjaNinja85]

as long as u dont start calling them squats lol.

Really? Your gonna tell me that I can't count my sofa deadlifts next

[Sinaku5]

Really? Your gonna tell me that I can't count my sofa deadlifts next

Oh lawd... i wonder how many ppl per sofa that guy is deadlifting now a days.

RichieS was it?

[GinjaNinja85]

Oh lawd... i wonder how many ppl per sofa that guy is deadlifting now a days.

RichieS was it?

Yeah... What a man...

Probably on 2000 pull ups now lololol

[Sinaku5]

Where r u?

[GinjaNinja85]

Hey guys. Hope the lifting's going well for everyone. I'm missing it. I think about coming back every day. It's surprised me how easy it is for business to take over your life. I did nothing but work until November and then after I just about found some balance, me and my girlfriend decided to move in together! Suddenly, free time became decorating time and that was me done for the rest of the year.

Anyway, there can be no excuses. I went running twice this week and I shall continue to run and do HIIT for the next 5 weeks before beginning starting strength, as written, from scratch, to the letter. I don't even wanna screw with the program. I just wanna lift and get strong, but not until I'm fit.

Stay tuned for a new journal in the coming weeks! Question is, do I start the journal from now, with conditioning updates, or start from when I hit the weights in a month or so's time?

[Sinaku5]

Hey guys. Hope the lifting's going well for everyone. I'm missing it. I think about coming back every day. It's surprised me how easy it is for business to take over your life. I did nothing but work until November and then after I just about found some balance, me and my girlfriend decided to move in together! Suddenly, free time became decorating time and that was me done for the rest of the year.

Anyway, there can be no excuses. I went running twice this week and I shall continue to run and do HIIT for the next 5 weeks before beginning starting strength, as written, from scratch, to the letter. I don't even wanna screw with the program. I just wanna lift and get strong, but not until I'm fit.

Stay tuned for a new journal in the coming weeks! Question is, do I start the journal from now, with conditioning updates, or start from when I hit the weights in a month or so's time?

Rip knows his ****. Follow the program and you will get strong. What do you mean "lift and get strong, but not until I'm fit." Doesn't becoming stronger go in line with getting fit, assuming you don't eat a cow a day.

Regardless awesome news you're coming back and glad to hear you're finding the balance necessary to continue your hobby!

Start the journal now...more followers better support, all that good jazz. Welcome back bud.

[pyaarawala]

Hey guys. Hope the lifting's going well for everyone. I'm missing it. I think about coming back every day. It's surprised me how easy it is for business to take over your life. I did nothing but work until November and then after I just about found some balance, me and my girlfriend decided to move in together! Suddenly, free time became decorating time and that was me done for the rest of the year.

Anyway, there can be no excuses. I went running twice this week and I shall continue to run and do HIIT for the next 5 weeks before beginning starting strength, as written, from scratch, to the letter. I don't even wanna screw with the program. I just wanna lift and get strong, but not until I'm fit.

Stay tuned for a new journal in the coming weeks! Question is, do I start the journal from now, with conditioning updates, or start from when I hit the weights in a month or so's time?

Welcome back, again! lol. Either way is good. Although weight lifting logs are more interesting to read

[GinjaNinja85]

Rip knows his ****. Follow the program and you will get strong. What do you mean "lift and get strong, but not until I'm fit." Doesn't becoming stronger go in line with getting fit, assuming you don't eat a cow a day.

Regardless awesome news you're coming back and glad to hear you're finding the balance necessary to continue your hobby!

Start the journal now...more followers better support, all that good jazz. Welcome back bud.

Sorry I should go into more detail. I want to get fighting fit for boxing. Which means I need to bring my fitness up quick with lots of running and then lift, run and box.

Can't fault Rips ideologies so yes, I will follow them properly! I'm gonna start a new journal now mate

Welcome back, again! lol. Either way is good. Although weight lifting logs are more interesting to read

I know know lol. Life's been crazy. I was consistent for quite a while before I started working for myself! New log coming, but no weights for 5 weeks. Stick around please

[GinjaNinja85]

http://forum.bodybuilding.com/showth...1&p=1194321291