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Shut Up and Squat!

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    Thursday 10th November
    -------------------------------------------------

    Squat Cycle 1 Week 1 Day 2

    Front Squat
    60 x 8
    80 x 5
    <belt on>
    100 x 8
    100 x 6,6,6

    Low Bar Wide Stance Pause Squat
    60 x 8
    100 x 5
    <belt on>
    120 x 10
    120 x 7,7,7


    Deadlift Cycle 1 Week 1 Day 2

    Sumo Deadlift
    70 x 5
    120 x 5
    <belt on>
    150 x 6,6

    Rack Pulls (pin below knees)
    70 x 5
    120 x 4
    150 x 3
    <belt on>
    180 x 2
    195 x 1
    207.5 x 5,5,4,5,4

    -----------------------------------------

    Well that was difficult. Looks nothing on paper but took an age. The wide stance pause squats were pretty gruesome.

    The rack pulls were supposed to be 5x5 but couldn't lock out a couple of final reps on two of the sets. Glad that session is over.

    Comment


      Friday 11th November
      -------------------------------------------------

      Bench Cycle 1 Week 1 Day 2

      Close Grip Bench Press
      40 x 10
      60 x 8
      80 x 6
      100 x 12
      100 x 10,10,10

      Push Ups
      BW x 30,23

      Circuit x 3 consisting of:
      Dumbbell Curls 7.5kg x 30,25,22
      Rolling Tricep Extensions 5kg x 30,30,30
      Dumbbell Flyes 5kg x 30,30,30

      -----------------------------------------

      Pumpzilla.

      Comment


        Sunday 13th November
        -------------------------------------------------

        Squat Cycle 1 Week 2 Day 1

        Low Bar Squat
        70 x 5
        100 x 4
        120 x 3
        <belt on>
        140 x 3
        160 x 2
        170 x 1
        177.5 x 3,3,3,3

        Barbell Lunges
        55 x 10,10,10,10

        Barbell Glute Bridges
        70 x 10,10,10,10

        Deadlift Cycle 1 Week 2 Day 1

        Conventional Deadlift
        70 x 5
        120 x 4
        150 x 3
        <belt on>
        170 x 2
        190 x 1
        195 x 3,3,3,3,3,3

        GHR
        BW x 8,8,8,8

        Dumbbell Row
        35 x 10,10,10,10
        -----------------------------------------

        Long grindy session.

        Comment


          Monday 14th November (Afternoon)
          ---------------------------------------------

          Pilates Class (Intermediate) - 60 mins

          -----------------------------------------------

          Felt great for the rest of the day.

          Comment


            Tuesday 15th November
            -------------------------------------------------

            Bench Cycle 1 Week 2 Day 1

            Bench Press
            40 x 8
            60 x 6
            80 x 4
            100 x 3
            110 x 2
            117.5 x 1
            125 x 5,5
            132.5 x 3,3,3,3

            Parallel Bar Dips
            BW + 25kg x 8,6,6

            Triceps Extensions
            41.25 x 8
            stack x 8,8

            Dumbbell Press
            35 x 8
            45 x 8,7

            Hammer Curls
            20 x 8,8,8
            -----------------------------------------

            Bench was harder than last week. I hadn't got much pop off the chest. The reps were slow and laboured.

            On the other hand, the assistance work was much easier than last week. 25kg was too easy on the dips and 35kg was too easy on the press so bumped that up to 45kg.

            Comment


              Thursday 17th November
              -------------------------------------------------

              Squat Cycle 1 Week 2 Day 2

              Front Squat
              60 x 5
              80 x 4
              <belt on>
              100 x 2
              120 x 5
              120 x 3 x 3

              Low Bar Wide Stance Pause Squat
              60 x 5
              80 x 4
              100 x 3
              <belt on>
              120 x 2
              140 x 8
              140 x 5,5,5


              Deadlift Cycle 1 Week 2 Day 2

              Sumo Deadlift
              70 x 5
              120 x 4
              <belt on>
              150 x 6,6,6

              Rack Pulls (pin below knees)
              120 x 5
              150 x 3
              <belt on>
              180 x 2
              200 x 1
              220 x 3,3,3,3

              -----------------------------------------

              I've remembered how to front squat. The position seems a lot more comfortable now.

              Pause squats were difficult and so were the rack pulls.
              Last edited by Lurker23; 18-11-16, 19:54.

              Comment


                Friday 18th November
                -------------------------------------------------

                Bench Cycle 1 Week 2 Day 2

                Close Grip Bench Press
                40 x 10
                60 x 6
                80 x 4
                100 x 2
                107.5 x 10
                107.5 x 7,7,7

                Push Ups
                BW x 35,30,23

                Circuit x 3 consisting of:
                Dumbbell Curls 10kg x 25,23,20
                Rolling Tricep Extensions 7kg x 25,25,25
                Dumbbell Flyes 6kg x 30,30,30

                -----------------------------------------

                A nice break compared to all of the other sessions for the week. You can kind of switch off mentally once the close grips are done.

                Comment


                  Sunday 20th November
                  -------------------------------------------------

                  Squat Cycle 1 Week 3 Day 1

                  Low Bar Squat
                  70 x 5
                  100 x 4
                  120 x 3
                  <belt on>
                  140 x 3
                  160 x 2
                  175 x 1
                  187.5 x 1,1,1*SPINE EXPLODES*
                  ---------------------------------------------------

                  Yeah so not good. Weight felt heavy today. Felt something blow up in my lower back when pushing through the sticking point on the third single. Pretty sure it's a reaggrevation of the previous disc tear. Could be worse this time.

                  Fucking depressing seeing as I had no warning signs and was feeling better and stronger than ever.

                  Got a lift home from a mate. My movement is very restricted atm. May have to pay a visit to the hospital in the morning.

                  Comment


                    The injury resulted in two weeks off work, lots of rest (most of it spent in bed due to lack of movement) and anti-inflams.

                    Thankfully physio said my movement is perfect in it again and I'm ok to squat again.I've been benching 3 x per week the past fortnight. I haven't touched squats or deads as of yet.

                    Not sure where that leaves me in terms of powerlifting again. I'll always have a structural weakness in my back which leaves me at a disadvantage. I have to weigh it up in my head. First thoughts are that I'll stick to high bar squatting and switch to sumo to protect my back. Obviously also do a lot of rehab and hitting my weak points. If that doesn't work then I may have to give up competing.

                    Comment


                      I been watching your thread on and off for a number of years when I visit irishpokerboards to keep up to date with poker news. As I see you are around my age and have achieved similar(bit better if I'm honest) lifts to myself in the big three exercises.
                      At my peak in my early twenties I done my back in badly and couldn't lift for months, so I know how hard this is. Since then whenever I returned to pushing heavy in squats and deads and using low reps of 3 or less and build back up to in excess of 400lbs in squats especially....I began I feel some low back strain, and if I continue on (which I used to).... I end up in a bad way soon after!
                      Long story short, you have achieved great (and I presume) drug free numbers for an average guy so well done!
                      But my advice is....listen to your body and think of your future mobility and health, what will it be like when your older if you continue to lift heavy with this disc injury? What do have to gain?
                      A bad back or disc injury gets better, but it is never "100 percent" afterwards, there is always a chance of further injury when there is a weakness there. I no longer lift super heavy. Medium to higher reps are used whenever I decide to squat ( I usually leg press nowadays) and deads are now done sumo style!

                      After years doing this thread, maybe the "Shut Up and Squat!" philosophy is no longer appropriate to you and your changing physical circumstances. Good luck with whatever you decide....and happy xmas. Hope you recover soon I know how horribly a back injury is!

                      Comment


                        Great post Fishface. Really appreciate the advice and kind words. You're absolutely dead right especially regarding the shut up and squat philosophy. If I had have listened to my brain rather than my heart with regards those 5 hour smolov squat sessions I probably wouldn't be in the situation I'm in now! Happy Christmas and enjoy New Years. Thanks again for the comments.

                        Still benching 3x per week. Going to focus on rehab and recovery - pilates, mobility, single leg work, breathing drills, etc for the next few months. I will end up having one more crack at powerlifting (sumo deads and high bar squat variations) at some stage next year as the passion and desire are still as strong as ever. One more injury like this will most certainly be the end of it though.

                        Comment


                          Still alive. Still training. Making progress.

                          http://youtu.be/6iGrntIoddo

                          Comment


                            Competed last weekend in the July Open in the IPF 93kg category. Weighed in at 91.3kg. I've lost around 10kg in the past 3 months.

                            Squats: 205/215/220 - all good. Probably had another 5kg in me.

                            Bench: 135X/140/147.5X - just the 140 here. All the weights flew up but technical issue with keeping my arse in the bench unfortunately.

                            Deads: 225/240/252.5 - all good and a 2.5kg all time PB on the deadlift

                            Total 612.5kg with 15 to 20kg left behind on the bench. I've applied to Boris Sheiko for coaching going forward.

                            Comment

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