No Rest for the Weary

[CRZA]

doing squats today and bench tomorrow

Day 1
T3 Front / Back Squats
bar x 10
60 x 5
100 x 5
120 x 5
140 x 3
belt on
--------
155kg x 5 = 775
155kg x 4 = 620
FUCK, almost lost my balance and bailed on the 4th, so didnt do the 5th =/ really dissapoint.
150kg x 6 = 900
making up for doing 4 on previous set.
Depth was ok, getting better
Had my belt one notch looser on the two first set, which may have been why I failed.

Front squats
105kg x 5 = 525
105kg x 5 = 525
--------
Total: 3345
+ 70, but not really...

Pause squats
explosion from bottom is horrible
105 x 2
120 x 2
120 x 2
120 x 2

Good mornings
60 x 3
80 x 5
80 x 5
80 x 5

Ab Pulldowns
20 x 12,12,12

Also, Ive decided that i WILL squat 200kg before my 20th birthday, or DIE TRYING!

If anyone reads this log, any suggestions for a good assistance movement, working mostly the bottom of the squat. Are good mornings good for that?

 

[dinpappa]

When is your birthday? I wish i was training like you when i was 19! i feel so old now!
Your progress is amazing, and 200 should not be that far away!

Without beeing a "bottom of the squat or groundhog expert" i would think alot of glute and hamstring work would be benificial?

Great work CRZA!

 

[CRZA]

Thanks. lol, I probably should have mentioned that. Im turning 20 on january the 5th. When does the squat and overhead competition close again?

 

[dinpappa]

Thanks. lol, I probably should have mentioned that. Im turning 20 on january the 5th. When does the squat and overhead competition close again?

New years eve i think, you got this

 

[Keith Wassung]

For the bottom part of the squat

1. Bottom Position Squats-both front and back. (search for my article on this) do them on the 5's day after squats--any combination between the two, 1-5 reps, 3 total sets max

2. Pause squats--all the way down, hold bottom position for 5 seconds and the explode up, keep the reps low, 3-5 for no more than 2 sets, do these on your 3's squat day.

3. Bodyweight full squats everyday--just to keep loose and throughout the day "practice' squatting down and sitting in a squat position--just whenever, watching tv, etc. just get comfortable in the bottom position of the squat

KW

 

[CRZA]

thanks din.
Thanks for stopping by Keith, appriciate it. Ill start doing the assistance next week =)

Day 1
Bench press MM2K #10
bar x 10
40 x 8
60 x 5
80 x 3
90 x 1
-------
102.5kg x 3
102.5kg x 3
111kg x 2 +PR
111kg x 2
115kg x 1 +PR

Overhead press
60 x 3
62.5 x 3
65 x 2
67.5 x 2
70kg x 2 +PR

Chins
20 x 3
15 x 5
15 x 5

Pull ups
15 x 5
15 x 5
10 x 5

Kroc Rows
37.5kg x 30

"I got to say it was a good day."

 

[CRZA]

day 2

Squat up to 100kg
Deadlifts
60 x 5
110 x 3
130 x 3
150 x 1
160 x 1
-----
175kg x 10s x 1r
No belt, first 5 sets hook, last 5 mixed grip. 1-2min rets inbetween the singles.
150kg x 2 static holds

Power shrugs
70 x 8
90 x 5
100 x 5
110 x 5
120 x 5

Tried these, because in coans deadlift program, your supposed to do these with biig weight, up to 160k, how the hell am I suppose to do that?

Facepulls:
My shoulder hurt a bit at MMA training last night, so doing some upper back / rear delt exercises
around 6 sets of 20reps

Rear delt flyes
3 sets of 20

Biceps curls 3 x 8

Suitcase deadlift 3 x 5

pretty easy good day

 

[Keosawa]

A 200kg squat at 19 is no joke. At 19, I was still quarter-squatting everything. Best of luck to you.

 

[LegioTitan]

Do you have a video of squatting heavy?? The bottom position can be improved in several ways but they can also be dependent on your current technique. So being able to see it would help greatly.

 

[Keith Wassung]

Great work, keep in mind that the "timed" element of this program is the total time rest, not a specific rest between sets. You should do the cycle a couple of times just to get the feel and then have a general idea of the total time it should take to complete all five sets and then you just make sure you get your numbers in during that time. Lets say you take 20 minutes for your 5x5 squats, You do your first set and then rest say 3 minutes, then after your second set, 4 minutes, then 5 minutes, again whatever is needed as opposed to resting the exact time between each set--now some of this is due to individual conditioning, but dont rush the rest periods, this is a strength building routine and not a GPP ( though I believe the 10's do get you in great shape from a GPP standpoint) the key is total workload. K

 

[CRZA]

Wow, alot of strong people in my log, thanks guys.
But something happened last night. Was at boxing class, and things were going fine. After class I wanted to grapple a little with some regulars. I got back mount and STUPIDLY crossed my feet, dude got in a tight ankle lock and I felt a very sharp pain in my knee =(. Strange thing is, I am always very cautious with leg lock, Usually I tap once I get into a sketchy position. But I did not know of this lock, and did not know how painfull it was. It went from uncomfortable to very painfull. I didnt feel alot of pain, I walked normally and went home. But knee got worse over night, its now swollen and bruised. I really got no choice but to wait till monday, hopefully it gets better, if not I have to get it checked out. Either way, no squatting till the pain is gone =(


Day 3 MM2k # 11
Bench press
warm up
97.5kg x 5
97.5kg x 5
105kg x 1, not able to arch propely, I start to get pain, once I lower the bar, arch and push my chest up. Tried again, with a "douchbag" style bench, no arch or setup
105kg x 3
105kg x 3
106kg x 2

happy getting through the workout, despite zero motivation, anger and a shitty form

Overhead presses, done seated
60 x 3
60 x 4
60 x 4
60 x 3

One arm bench press
30k x 12, 8, 8

Tate press
3 x 10, short rest

pendlay rows
60 x 8
70 x 8
75 x 8
80 x 8

3 sets of Hanging leg raises

Great work, keep in mind that the "timed" element of this program is the total time rest, not a specific rest between sets. You should do the cycle a couple of times just to get the feel and then have a general idea of the total time it should take to complete all five sets and then you just make sure you get your numbers in during that time. Lets say you take 20 minutes for your 5x5 squats, You do your first set and then rest say 3 minutes, then after your second set, 4 minutes, then 5 minutes, again whatever is needed as opposed to resting the exact time between each set--now some of this is due to individual conditioning, but dont rush the rest periods, this is a strength building routine and not a GPP ( though I believe the 10's do get you in great shape from a GPP standpoint) the key is total workload. K

Thanks, Keith. I actually started doing this the last two weeks. The minutes I wrote down were just on avarage! =) Yea, the 5x10 def gets your heart beating

Do you have a video of squatting heavy?? The bottom position can be improved in several ways but they can also be dependent on your current technique. So being able to see it would help greatly.

Dont have one sorry, ill get one as soon as I can.

A 200kg squat at 19 is no joke. At 19, I was still quarter-squatting everything. Best of luck to you.

Thanks, allthough right now it seems very hard to accomplish =/

 

[DrBdan]

Sucks about the knee, hope it's nothing serious. You're still young, you'll heal quickly!

 

[dinpappa]

I hope its nothing serious about the knee! I know how it sucks to be limping around with just one for a long period of time!

Try to ice it down and just relax a few days, or get to the doctor asap. Dont be stubborn like me!

 

[CRZA]

Thanks peeps. The knee has gotten alot better. Rarely hurts now, only when I do some weird sideways movements, its still sore, tho.

Bench Press MM2K #12
bar x 10
40 x 8
60 x 5
80 x 3
95 x 1
-----
105kg x 3
105kg x 3
110kg x 2
110kg x 2
117.5kg x 0
---
Missed 117 =/, I think ill just stop MM2K and test my max on saturday =)

Overhead press
60 x 2
62.5 x 2
67.5 x 2
70 x 2
72.5kg x 1 +2.5 PR

Chins
20k x 3
20k x 3
20k x 3

Pullups
20k x 3
20k x 3
20k x 3

kroc rows
40k x 30

Ab pulldowns x 12,12,12

 

[LegioTitan]

Only hurts with lateral pressure? Sounds like you just strained one of the many CLs. Ice and NSAIDs and it should work itself out in no time. It's not a terrible idea to take a break from heavy squatting but it's also very good that you aren't staying off of it completely. Strains need the blood flow through the area to heal.

Also, reading in everyone's log about their BJJ makes me want to find a local school just to get a couple of hours a week. Seems fun and I always enjoyed wrestling the former high school grapplers in the Navy. Except for when they were drunk and you had to put them down. The bastards just don't feel pain!

 

[toonie]

Shitty about the knee. Atleast you can focus on your upper body now.

Heal quick!

 

[CRZA]

Shitty about the knee. Atleast you can focus on your upper body now.

Heal quick!

lol, yea. Allthough, I have focused on the bench / upper body for a while anyway. Thanks

Only hurts with lateral pressure? Sounds like you just strained one of the many CLs. Ice and NSAIDs and it should work itself out in no time. It's not a terrible idea to take a break from heavy squatting but it's also very good that you aren't staying off of it completely. Strains need the blood flow through the area to heal.

Also, reading in everyone's log about their BJJ makes me want to find a local school just to get a couple of hours a week. Seems fun and I always enjoyed wrestling the former high school grapplers in the Navy. Except for when they were drunk and you had to put them down. The bastards just don't feel pain!

Yes, It hurts when I shift my weight towards my other knee. The bruising is also on the side of the knee. It also hurt a bit when I go into full ATG squat (hams to calves), but I cant do that without tail tucking anyway, so there's no biggie.
Yea, you should def try some grappling if your interested.


Day 2
Tried some squatting as warm up. Did 100 for 4 reps. Knee not hurting, just felt abit stiff and uncomfortable

Deadlifts
60 x 5
110 x 3
130 x 3
150 x 1
170 x 1
185kg x 8s x 1r

Beltless, first 4 reps done w/ hook grip. Last 4 done w/ mixed grip. Around 2min rest
Ill try keep one more cycle beltless, that way ill pull 200 beltless for singles
doh grip; 150 x 1, 155 x 0. grip suck

Good mornings
60 x 5
80 x 5
80 x 5
90 x 5
90 x 5

Power shrugs
80 x 12
90 x 8
100 x 7
110 x 7

Curls 3 x 10
Suitcase deadlift 3 x 5

Rode the stationary bike for 20 mins

 

[LitteringAnd]

Glad to hear the knee is feeling better.

I'll be curious to see what the new bench max is. What was it when you started MM2K?

 

[CRZA]

Thanks man. I started MM2K 6 weeks ago. My bench max was then 112.5kg. Probably lower since I just returned from a vacation. I hit 115 last week. My goal is to do 120kg. We'll see how that goes =)

 

[calvus]

Good suggestions on strengthening the bottom position of the squat!! I also can't believe you're only 19! I'm 20 years older than you. Damn.

Sounds like you're taking care of the knee, don't push it too hard until it feels better.