A Weak Squatter's Road To Redemption

[GinjaNinja85]

DEADLIFT MAX

DEADLIFT
1 x 142.5kg
1 x 162.5
1 x 172.5
0 x 182.5
0 x 182.5

T BAR ROW
20 x 52.5kg

BB CURLS
15 x 20kg
15 x 12.5kg

LATERAL RAISES
25 x 4kg
15 x 4
15 x 4


COMMENTS
Hell yeah! Singles are fun. 172.5 was never in doubt. Could not even break 182.5 off the floor and I could feel an injury waiting to happen in my side, maybe my obliques? Didn't stop me trying twice although they weren't flat out efforts. Anyway, I'm happy with this. It's about where I thought I was, a little short of 4 plates.

Got through everything else in no time.

I went to the doctors earlier and I'm going back next month for a steroid shot in the shoulder. Apparantely it should help heal the inflammation.

TIME
0:50

VIDS

[xRequiem]

man that 172.5 just flew up. you're probably good for 190ish fresh.

[Sinaku5]

Nice DLs man.

You made the 172.5 look pretty easy.

Glad to hear you got some stuff to make the shoulder heal.

[Sen8or]

strong stuff there, 172 didnt even look "hard" for you. sure you'll hit the 180s in no time

[pyaarawala]

You're kidding, right? That deadlift looked wayy too easy! Nice job! I just recently started struggling at 325 lbs, lol. Now that I finally fixed my form a bit and got up to a weight heavy enough for me, the weak parts of my form are starting to haunt me.

[GinjaNinja85]

man that 172.5 just flew up. you're probably good for 190ish fresh.

Nice DLs man.

You made the 172.5 look pretty easy.

Glad to hear you got some stuff to make the shoulder heal.

strong stuff there, 172 didnt even look "hard" for you. sure you'll hit the 180s in no time

Thank you guys! I probably did have one more big pull left in me but after I felt my side tweak on the 172.5 I think I just lost the aggression for it.

You're kidding, right? That deadlift looked wayy too easy! Nice job! I just recently started struggling at 325 lbs, lol. Now that I finally fixed my form a bit and got up to a weight heavy enough for me, the weak parts of my form are starting to haunt me.

I'm only at 340x5 myself so your not far behind!

[klaery]

Nice deadlifting mate Well done!

[GinjaNinja85]

Nice deadlifting mate Well done!

Thank you sir! I'm only about 50kg behind you now. Watch out! (Not srs)

[InspecktaDeck]

I know deadlifting wears me out, if you plan your warm up right you could probebly hit 4 now or very soon. Nice progress.

[GinjaNinja85]

I know deadlifting wears me out, if you plan your warm up right you could probebly hit 4 now or very soon. Nice progress.

Thanks fella. I think you're right. I had never maxed before so I went for something I knew I had for my 3rd single. After that, I'd tweaked my side and I was slightly fatigued so I didn't really have much else in me. Oh well. Probably wont max again for several months now.

[HunterMC6]

It's been a week since I last trained. All the work I've been doing has seriously caught up with me. I literally couldn't get out of bed on Monday so I called in sick and just slept. It was my first day off for about 3 months and I just slept for 14 hours. Never felt so exhausted in my life.

All I've done is eat like sh!t for the last week and work myself into the ground. I could quite happily not go near a barbell for another week but I'm gonna do some ramped sets for volume tonight and try to eek out a good intensity day. Oh my god I feel like sh!t.

It's horrible isn't it? I can't wait to get out of this slump.

I know this feeling to a T. Once the new year starts it should be easier for everyone. December kind of screws everything up with Christmas and parties/family gatherings and if you live in an area with snow you always have bad weather to deal with. Keep after it you got this!

Nice work on DL too you will get 4 plates soon!

[GinjaNinja85]

SQUAT MAX

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

SQUAT
8 x 20kg
5 x 60
3 x 80
2 x 110
1 x 130
1 x 140
1 x 145
11 x 100

FACE PULLS
50 x 7.9kg

LYING TRICEP EXTENSION
8 x 12.5kg
10 x 27.5
10 x 27.5
11 x 27.5

PENDLAY ROWS
5 x 52.5kg
5 x 72.5
5 x 72.5
6 x 72.5

COMMENTS
Not bad. My calculated max is nearer 155 but I'd be risking injury if I tried that. My training has been off lately and I've also lost a few pounds since I done that 132.5x5 that it's calculated off.

Still, I'm glad to squat 3 plates this year. My goal was 140x5 back in Feb but 145x1 will do just fine. The rep out hurt!

Right glute started hurting while rowing, probably from deadlifts the other day. Hopefully nothing serious. Maxing out is tough on the body.

Felt like writing warm ups tonight. Everything I read on elite fts and lift run bang says it's still accumulating work and should be counted so I may do this going forward. If I can be bothered.

TIME
1:15

VIDS

[GinjaNinja85]

I know this feeling to a T. Once the new year starts it should be easier for everyone. December kind of screws everything up with Christmas and parties/family gatherings and if you live in an area with snow you always have bad weather to deal with. Keep after it you got this!

Nice work on DL too you will get 4 plates soon!

Thanks for checking in man. Glad to hear it's not just my training that's been disjointed. We'll all get in the gym in the new year surrounded by all kinds of crazy sh!t as the 'new year, new me' crowd start training lol.

[pyaarawala]

Amazing job on the 3 plate squat! While cutting too! Btw did you ask that guy for a spot or did he just come to help randomly? lol

[xRequiem]

Thanks for checking in man. Glad to hear it's not just my training that's been disjointed. We'll all get in the gym in the new year surrounded by all kinds of crazy sh!t as the 'new year, new me' crowd start training lol.

Goddamn it I completely forgot people do that. So much for running my VD on a circuit.

Good job on that squat, didn't look too difficult. You should get some knee wraps for max attempts.

[GinjaNinja85]

Amazing job on the 3 plate squat! While cutting too! Btw did you ask that guy for a spot or did he just come to help randomly? lol

Cheers pyaarawala! I asked him but after he very nearly helped me I decided to not use him on the 145 and just put the safety bars up.

Goddamn it I completely forgot people do that. So much for running my VD on a circuit.

Good job on that squat, didn't look too difficult. You should get some knee wraps for max attempts.

Oh yeah. It's gonna be a crazy few weeks! They'll all get bored soon enough. What knee wraps do you use? I have literally no clue on wraps.

[xRequiem]

I use THP Titanium's, people say they add about 30lb to your squat, some people get more or less.

[GinjaNinja85]

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
w/e Nov 25: 91.8kg

- Down 0.6kg. Good. Diet is steady and I'm feeling leaner. Still got alot of podge to shift though.

Target for w/e Jan 6: 89.2kg

No training til next year now. I'm gonna do an upper/lower for the first week of the year then get back on TM.

[HunterMC6]

Thanks for checking in man. Glad to hear it's not just my training that's been disjointed. We'll all get in the gym in the new year surrounded by all kinds of crazy sh!t as the 'new year, new me' crowd start training lol.

Home gym FTW!

[Sinaku5]

3 plate squat FTW!

Nice job brother.

Following that up with 11 reps of 100kg wasn't bad either.

I've never done a 1RM. Must have been taxing!

Home gym FTW!

I'm envious .

[GinjaNinja85]

Thanks Sinaku, the rep out was killer!

I feel like absolute death today. I got extremely drunk on Nye and the 2 day hangover is strong. Still, gotta stick to the plan and see the week out with an upper/lower consisting of my usual exercises.

Tonight is upper. I knew I'd be worse for wear today so I made sure to put the squats and deads in lower later on in the week.

On a side note, my back is aching anyway. On our NYE night out I squatted 2 of my heaviest friends (not at the same time lol) on my shoulders for a laugh. One of them is over 17 stone and I got two reps. Nearly killed me lol. Fun and games.

[Sinaku5]

Thanks Sinaku, the rep out was killer!

I feel like absolute death today. I got extremely drunk on Nye and the 2 day hangover is strong. Still, gotta stick to the plan and see the week out with an upper/lower consisting of my usual exercises.

Tonight is upper. I knew I'd be worse for wear today so I made sure to put the squats and deads in lower later on in the week.

On a side note, my back is aching anyway. On our NYE night out I squatted 2 of my heaviest friends (not at the same time lol) on my shoulders for a laugh. One of them is over 17 stone and I got two reps. Nearly killed me lol. Fun and games.

Looks like u did new years right! Lol.

Strong richie reference in bold...did u pile them on a couch and deadlift them too lol. man that guy cracked me up

[GinjaNinja85]

Looks like u did new years right! Lol.

Strong richie reference in bold...did u pile them on a couch and deadlift them too lol. man that guy cracked me up

How could we forget Richie lol. Right before he did 1000 one arm pull ups.

[GinjaNinja85]

UPPER

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

LYING TRICEP EXTENSION
10 x 7.5kg
6 x 12.5kg
10 x 27.5
10 x 27.5
12 x 27.5

EZ CURLS
20 x 20kg
15 x 12.5

KROC ROWS
26 x 23kg each arm
32 x 23 each arm

LATERAL RAISES
30 x 4kg
15 x 4
15 x 4

FACE PULLS
31 x 18kg
19 x 16

COMMENTS
Felt like crap today. Can't do most upper body compounds really so I just made sure everything hurt like fu*k. Can't wait til this steroid injection in my shoulder next Wednesday. Should be pressing and all that by the end of the month.

First time on Kroc Rows. I only done them as all of this work was in the dumbell room. Made the mistake of doing Kroc Rows after Curls. I done one set then went back before face pulls for another. The stack weighs completely different here in my regular gym than the one in the 24hr gym. Guess we'll call this a face pull PR. Who cares I suppose. I got 50 reps in.

I hate upper body without pressing.

TIME
0:50

[Sinaku5]

How could we forget Richie lol. Right before he did 1000 one arm pull ups.

lol

And yeah I find that the cable stacks vary in weight from machine to machine. Solid workout nonetheless though. Looking forward to the epic pressing coming back after the injection though!

I love kroc rows - great back and grip builder.

[GinjaNinja85]

lol

And yeah I find that the cable stacks vary in weight from machine to machine. Solid workout nonetheless though. Looking forward to the epic pressing coming back after the injection though!

I love kroc rows - great back and grip builder.

Can't wait to press! Shoulder hasn't bothered me at all for the last week so I'll be good to go in 2 weeks hopefully.

I was gonna go to Morroco with my girlfriend but we're having more problems so I might just have to accept that we'll never be sorted and walk away from it. It sucks but it's a repetitive cycle and one of us needs to break it.

The reason I mention this is that it may signal a switch in my training for 2013. I figure that I might start a strength and mass upper lower split I've seen in Paul Carter's SLL book once I've finished cutting. I haven't added enough mass for my liking over the last year and while I look like I'm in ok shape, I certainly don't look jacked and mega aesthetic, so I may pursue that goal this year.

I'll post the split if anybody wants to see it.

[Sen8or]

Women - can't live with em





Pass the beer nuts

Sorry to hear that tho GN, good luck whatever ways u decide to go

[GinjaNinja85]

Women - can't live with em





Pass the beer nuts

Sorry to hear that tho GN, good luck whatever ways u decide to go

Thanks Sen. Heard a saying the other day. 'Dudes are dumb. Women are crazy.' Just about sums it up I thought.

[Sinaku5]

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.

[klaery]

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.