A Weak Squatter's Road To Redemption

[pyaarawala]

trololol

Good to see the numbers goin up regardless of energy etc. whats your bench pr btw?

LOL this takes the cake.

[GinjaNinja85]

Life happens, but glad to see you still pushing through and getting your lifting in. Great work

Thanks man.

trololol

Good to see the numbers goin up regardless of energy etc. whats your bench pr btw?

Haha, that's fukking hilarious. I hope a PR was set somewhere 93kg for 5. Or even 3x5 I think.

Go get em tiger!

[Complex89]

Whats up man.
I love the title. I need to be doing something like this. I just started adding squats and deadlifts to my routine, 2 weeks ago. They are embarrassing. Lol

Since you started, do you recall how many times you stalled, if at all? I see in your signature it says you were and are cutting.

[GinjaNinja85]

I just stuffed my face on all this pizza I made...





So that can be my weekly carb load

I weighed myself yesterday morning and I was down 3.1kg from Jun 9th to 79.9kg. I've lost 29lbs since November. I honestly don't remember being this light before but I'm starting to see definition in my obliques and biceps. Feels good.

I'll post a bunch of progress pics when this is over plus pics from a few years back before I went to the gym. I looked at some old pics the other night and I look so much better now even without training for aesthetics. It's all good

[Woody-5]

5 star refeed with all those pies!

[GinjaNinja85]

Whats up man.
I love the title. I need to be doing something like this. I just started adding squats and deadlifts to my routine, 2 weeks ago. They are embarrassing. Lol

Since you started, do you recall how many times you stalled, if at all? I see in your signature it says you were and are cutting.

Thanks for coming in

I basically do Starting Strength but it's slightly personalised to my preferences. I stalled due to form issues and under eating. Stalled loads actually but I only really stalled properly once or twice, as in when my rest, diet and form were all correct. Things just took a bit of learning but it does click eventually.

[GinjaNinja85]

5 star refeed with all those pies!

Oh yes!

[pyaarawala]

Wow you ate all those pizzas? Looks amazing!

[GinjaNinja85]

Wow you ate all those pizzas? Looks amazing!

No way not all of it lol. I had a few slices of each... Followed by sweet chilli noodles, rhubarb yogurt and kinder egg

[Complex89]

Thanks for coming in

I basically do Starting Strength but it's slightly personalised to my preferences. I stalled due to form issues and under eating. Stalled loads actually but I only really stalled properly once or twice, as in when my rest, diet and form were all correct. Things just took a bit of learning but it does click eventually.

Thats whats up. I see those pizzas, man! Now I have to start making some. Those look good! Lol
Good luck with the progress, man. I'll be stopping by from time to time to cheer you on. RISE OF THE WEAK SQUATTER!!! Epic. Lol

[LiftingObjects]

No way not all of it lol. I had a few slices of each... Followed by sweet chilli noodles, rhubarb yogurt and kinder egg

lol I was gonna say, that's a fair few cals there for cutting! look ****ing tasty though man, what was the best sandwich combo?

[GinjaNinja85]

Thats whats up. I see those pizzas, man! Now I have to start making some. Those look good! Lol
Good luck with the progress, man. I'll be stopping by from time to time to cheer you on. RISE OF THE WEAK SQUATTER!!! Epic. Lol

Ha, thanks man, I wanted it to sound like it could be read by one of those voiceover guys on Hollywood trailers. Cz I plan to make one when I hit a 1000lb squat

lol I was gonna say, that's a fair few cals there for cutting! look ****ing tasty though man, what was the best sandwich combo?

Surprisingly it was the cheese and tomato one as the base was taken straight from the bread maker and rolled out perfect first time which kept the dough soft and fluffy. It's all about the base! For pure topping heaven it would be the chorizo, salami, chicken tikka and red onion. Full retard cheat day right there

[GinjaNinja85]

LP #9

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

SQUAT
5 x 40kg
4 x 60
2 x 80
5 x 90
5 x 90
5 x 90

OVERHEAD PRESS
5 x 40kg
5 x 55
5 x 55
5 x 55

DEADLIFT
5 x 60kg
1 x 100
5 x 115

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

DECLINE SIT UPS
9 x 10kg
9 x 10
8 x 10

COMMENTS
I didn't do any Tough Mudder training yesterday so despite being tired from the weekend, I got through everything with a little bit of straining. It would have been tougher had I run, no doubt.

Started using chalk on deads but I'm still beltless and DOH, which I'll try to maintain for as long as possible.

Sit ups killed me.

Chris done well. Hit the ground running with the press, doing 25kg and he also squatted without a bench behind him to aim for. We'll add weight to the bar next week. However, he can't do a single chin up so I've got him doing negatives while I chin and lat pulldowns while I do sit ups. His posture is so bad and his hamstrings so weak that he couldn't practice deadlifting much before he was knackered. His posture (rounded upper and lower back) looks to be his biggest problem of all. I don't know what I've got myself into

TIME
1:30

[GinjaNinja85]

Old Programming;

Sun - Easy jog
Mon - LP
Tue - Sprints
Wed - LP
Thu - Distance run
Fri - LP
Sat - Rest


New Programming;

Sun - Sprints
Mon - LP
Tue - Distance run
Wed - LP with light squats
Thu - Easy jog
Fri - LP
Sat - Rest


Comments;
So I'm basically introducing light squats and putting the toughest Tough Mudder prep the day before them. I would like to reduce deads to once a week soon but I'll wait until they get really tough after heavy squats and then I'll move them to light squat day. It's best for Chris also if I can keep them regular as long as possible.

[HunterMC6]

Mirin' pizza, would kill for pizza right about now. I like the adjustments to your programming. Light squats mid week is something I was going to implement a while back but never got that far with my training.

[Woody-5]

Light squats midweek can be a godsend lol

Nice work in the gym today. Chalk makes such a huge difference in grip

[pyaarawala]

Yeah, learning to arch the lower back for newbies is probably the toughest thing ever. Hell even now I still have problems with it. It's taking my bro a really long time to learn too and he's been at it for months.

[GinjaNinja85]

Mirin' pizza, would kill for pizza right about now. I like the adjustments to your programming. Light squats mid week is something I was going to implement a while back but never got that far with my training.

I waited until I was completely beat up and on a reset before introducing them last time. This time I wanna make all these tweaks along the way and not a miss a single rep all the way into intermediate programming. Hopefully.

Light squats midweek can be a godsend lol

Nice work in the gym today. Chalk makes such a huge difference in grip

Thanks Woody. Chalk meant grip wasn't even an issue at all. Was pretty tough on the back though without a belt.

Yeah, learning to arch the lower back for newbies is probably the toughest thing ever. Hell even now I still have problems with it. It's taking my bro a really long time to learn too and he's been at it for months.

He's giving me 12 weeks to get him into it so it's gonna be tough. It took me 6 months to fix my major form issues. Is there anything you did to improve your posture or quicken the process of learning it? What things have worked well with your bro?

[pyaarawala]

Well your video from a really long time ago helped, if you remember. And high volume squats really helped me get my form better on it. When I switched over to TM, doing VD 5x5 squats at 85% ID weight really helped me improve my form, as the weight wasn't max-effort but still heavy enough to challenge my form.

In the end, it just came down to practice makes perfect.

[dk240t]

Well your video from a really long time ago helped, if you remember. And high volume squats really helped me get my form better on it. When I switched over to TM, doing VD 5x5 squats at 85% ID weight really helped me improve my form, as the weight wasn't max-effort but still heavy enough to challenge my form.

In the end, it just came down to practice makes perfect.

Yeah, its hard...you just have to keep working on it and you get past the form issues.

TM 5x5 moderate weight really helped me with my bench form. I think I'll be more consistent on bench when I get back to 5x5.

[GinjaNinja85]

TOUGH MUDDER PREP WEEK 4/11

DISTANCE RUN

TIME
58:43

DISTANCE
4.81 miles

PACE
12.12 min/ml

COMMENTS
This wasn't done with a good pace. The terrain was very hilly and the person I'm running with is slow down hill, and I'm slow up hill. We were talking a bit too and mucking about at first, pushing each other into cow pats

There was one uphill like the one in the picture where I had to walk a few times, literally gasping for as much air as I could get. Quads were screaming and calves were sore as hell after. Should've done 6 miles but oh well.

This is where we went...

[GinjaNinja85]

LP #10

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

BENCH PRESS
5 x 40kg
4 x 50
1 x 60
5 x 70
5 x 70
5 x 70

SQUAT light
5 x 40kg
2 x 60
5 x 70
5 x 70

PENDLAY ROW
3 x 60kg
5 x 70
5 x 70
5 x 70

HANGING LEG RAISES slow and controlled
8
8
5

ARMZ
EZ Curlz 2x8x30, 7x30
ss w/
EZ Triz 3x10x32.5

COMMENTS
I need to go back through the log and make a PR board. The last one on my IPhone notes just deleted itself.

Bench was pretty tough. I think I'll micro load from here so I can focus on progressing with good form. I'm really only starting to understand there is a groove in which your triceps contribute best to the lift. So not good at this lift.

Squats = easy.

Rows feel stronger than bench even though my PRs a fair bit less. Shoulder injury and lower body weight = bench going south.

Arms felt awesome. Progressed Triz but not Curlz. Also progressed HLRs but I did squat light so possibly was fresher.

Chris is improving all the time. He started back extensions today to sort his posture out.

TIME
1:15

VIDS
Bench... Everything looks wider cz I had to rotate it 90 degrees in movie maker. Kinda wish my forearms really looked like this lol.

[GinjaNinja85]

To all you Yankees. From the motherland and may you stay free from the colonialism of my people lol. Have a good one.

[pyaarawala]

Happy 4th of july! Bench was hard? Looked easy as hell. Looked beastly as fuark. Should be benching 3 plates soon

[GinjaNinja85]

Happy 4th of july! Bench was hard? Looked easy as hell. Looked beastly as fuark. Should be benching 3 plates soon

Ha, sounds reasonable!

[mikeallen52]

Strong Pendlays man. Squat is slowly but steadily coming up. Progression is progression my friend!

[GinjaNinja85]

Strong Pendlays man. Squat is slowly but steadily coming up. Progression is progression my friend!

Yeah man, really excited to see how far this progression will go!

[GinjaNinja85]

PR BOARD

Had to do this in case I lose my list again, and also, so I can start writing in blue in the log again Took me hours to find all these.

Squat
1 x 145kg 30/12/12
5 x 132.5kg 12/12/12
2x5 x 122.5kg 13/11/12
3x5 x 117.5kg 23/10/12
11 x 100kg 30/12/12
Beltless
1x115kg 02/03/13

Deadlift
1 x 172.5kg 27/12/12
3 x 160kg 23/03/13
5 x 157.5kg 11/03/13
Beltless
3 x 150kg 15/03/13

Bench Press
3x5 x 93.5kg 19/10/12

Overhead Press
3x5 x 70kg 17/10/12

Power Clean
1 x 75kg 06/11/12
5x2 x 65kg 17/11/12
5 x 65kg 08/12/12
5x3 x 62.5kg 06/11/12

Chin Ups
2 sets
2x8 x b/w 12/07/12
3 sets
b/w 8,7,6 08/07/12
5 sets
b/w 8,6,5,4,4 12/09/12

Pull Ups
3 sets
b/w 5,5,6 14/10/12
5 sets
b/w 5,5,4,4,4 25/08/12

Dips
Weighted 2 sets
2x10 x 10kg 14/05/12
3 sets
b/w 15,14,11 02/07/13
5 sets
b/w 15,10,8,8,8 19/09/12

RDL
8 x 80kg 14/03/13

GMs
3x10 x 47.5kg 26/02/13

Pendlay Row
2x4 x 82.5kg 19/03/13
5x5 x 80kg 14/03/13
11 x 70kg 10/10/12

T Bar Row
20 x 72.5kg 23/03/13

Kroc Rows
32 x 23kg ea 02/01/13

BB Curls
32 x 20kg 20/02/13

EZ Curls
30kg 10,10,7 24/06/13

Standing EZ Tricep Ext.
3x10 x 32.5kg 03/07/13

Lying Tricep Ext.
30kg 10,11,12 01/02/13

Decline Sit Ups
10kg 10,10,11 14/03/13

Back Extensions
10kg 12,12,11 18/02/13

Face Pulls
40 x 22.5kg 14/03/13
50 x 20.5kg 18/02/13

Side Laterals
22 x 7.5kg 04/03/13

Note: Dates are in UK format dd/mm/yy

[LiftingObjects]

Last session bench looked strong man!

And nice PR list, strong lifts der!

[GinjaNinja85]

Last session bench looked strong man!

And nice PR list, strong lifts der!

Cheers fella! It looks stronger than it felt. Maybe it's a mental thing