Barut's Death Squad (Squat Contest)

Sunday: DOMS

Squat:
90 x 10
110 x 6
130 x 6
belt
150(330) x 6 x 6

wrist leveraging
Bench press: (p - pause)
70 x 10 p
90 x 5
110(242) x 2 x 6 p better than last week

SOHP:
70 x 6
80(176) x 5
stretching a little.

Wanted to quit squats after first set.
Lower back very sore and stiff so I couldn't maintain proper arch.
I muscled up every single set, form was shitty but who cares, I completed it.
I still think this is retarded routine, or routine for retards.
 
6/8/08 - Sunday - Lower 1

Back Squat (no belt):
365x3x5 @8,8,9,9,10

SLDL (toes elevated):
330x5x5 @8's

Front Squat:
225x6x4

Inverted Ring Rows:
BWxamapx4

10lb Sledge:
100 swings

Ab Wheel (from knees):
BWx15x3


The gym thermometer already said 89 by the time I started working out, so this really sapped me dry. I wanted to hit 6 triples with 365, but the last set was slow as hell and I had other shit to get done. Nevertheless, it was working set PR over my old beltless best of 355x3x5.
 
June 9, 2008

Warmup

ATG Squat
135x5x2

Box Squat (Just below parallel)
225x5x2
275x5x2
315x2x2
335x1x5

Finally figured out how to box squat right. Relaxing the hip flexors took me about half way through the first set at 275. Almost failed the last set at 335. Once I get good out of the hole, I am feeling 505 easily by the end of this competition.

ATG Squat
225x5x2

Good Morning
135x1

That's all I had left. Those box squats took a lot out of me.
 
mungos said:
Sunday: DOMS

[...]

Wanted to quit squats after first set.
Lower back very sore and stiff so I couldn't maintain proper arch.
I muscled up every single set, form was shitty but who cares, I completed it.
I still think this is retarded routine, or routine for retards.
Click to expand...

that's probably why routines like this end up with people injured.

train smart, mungos. either stop complaining and make the correct form, or sacrifice the lift and do some recovery. listen to your body--you know this.

easier to prevent injuries than to repair them.
 
mungos said:
Lower back very sore and stiff so I couldn't maintain proper arch.
Click to expand...

Last time I pushed through this feeling, I ended up pulling my lower back.

Rest your back man...2 weeks minimum.
 
I forgot your vid Lussssssssssst. I'll remember next time. I put the camera on my desk.
 
Ok. Yesterday's workout.


Warm-up
5 min on bike.


BW Squat x5

Hang clean
bar x5

OHS
bar x5

Hang clean
bar x5

BW Squat x5


Squat
135x5

315 walkout

205x10
205x4
205x5
205x4


Dips x10
Chins x7
Decline situps (45 plate on chest) x15

Dips x8
Chins x6
Decline situps (45 plate on chest) x10


Ok. Couldn't quite make the 20 reps I wanted to, but considerin' how drained I was last week, I'm quite happy with that. I did as little rest between the sets as I could, usually under a minute. I also had no music to work out to.
 
Squat
135x5
225x5
315x5
(1 min rest per set)
*wrist wraps*
365x5
365x5
365x5
365x5
365x5

Sprints
15 seconds rest per
60 yards x 6
- Astro Grass surface​

The sprints were sloppy, slow, and made my knees hurt...probably not the best thing to do after squatting.
 
Box squat - 1" above parallel or so

Bar*15
135*8
225*5
315*4
405*3
495*2
585*1
675*1
725*0

Lost it forward a bit, had a new spotter and had my belt too tight. I believe the belt should've been one notch looser and it wouldn't have starved my air supply so much. It left me feeling a little week and light-headed. Experience told me to re-rack it and adjust, the bull in me made me attempt it. Next time.
 
6/11/08 - Wednesday - Lower 2

Pause Squat (no belt):
275x4 @7
285x4 @8
295x4 @8
315x4 @9
325x4 @9
325x4 @9
300x4 @8
300x4 @9 (26 min)
Lay on floor for 5 minutes x 1

Chain Deadlift (no belt):
374+90x3 @8
385+90x3 @8
396+90x3 @9.5 (the plate hit the chain and rolled on me, form was all kinds of fucked on the last rep)
396+90x3 @9
396+90x3 @10
363+90x3 @9 (24 min)

GHR:
BW+10x8x5

Chins:
BWx6,6,6,5,6

Leg Raise/KB Side Bend:
BWx10/28kgx10x3

Since I need to focus on squat for the time being, I am going to squat first on both lower days from now on. My deadlift is my best lift, and goes up with my squat, so since my squat kind of lags this makes sense. This was another high stress day, and it was hard as hell. Pause squats are a fucking lift created by satan. Only one more day of high volume, then a nice medium week.
 
Donut - I wish you lived closer so we could train together. Nice goddamn motherfucking work ethic.
 
This team is full of noobs... I mean 600+ pound box squats? Losers
 
Ascendant said:
Donut - I wish you lived closer so we could train together. Nice goddamn motherfucking work ethic.
Click to expand...

Thanks man. It's impossible not to work hard with you and Lusst on the team because I see how far I have to go.

blackthemus said:
Donut what does the @7 @8 @9 etc mean?
Click to expand...

Lusst gave you my answer. It's a just rating system for how hard a set felt. It's kind of nerdy. It's for my own use and not really important to anyone else, but I copy paste from my Word document I use to track all my workouts and I figured it might be of interest to someone else.
 
Donut62 said:
Lusst gave you my answer. It's a just rating system for how hard a set felt. It's kind of nerdy. It's for my own use and not really important to anyone else, but I copy paste from my Word document I use to track all my workouts and I figured it might be of interest to someone else.
Click to expand...

Donut, I am actually considering using that in my log, who's log did you originally say you got it from again?
 
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