RTvG Posted May 31, 2016 Author Share Posted May 31, 2016 5 minutes ago, Grind said: Ok but why are you now squatting only doubles with the same weight? I think you should crank up the intensity because the 20 rep squats are high volume and low intensity. Start working with weights that will demand max effort. I'm a big fan of smolov which cycles both volume and intensity in a short span of time. Okay Thanks! On the "all knowing www" it's the Smolovprogram that's contrasted to the Russian program also quite often, With pro's and contra's to each. Ill stick to my current program for now, and after that or when I get bored with this one, Ill go for the higher intensity Smolov. Pieces will fall together nicely! Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 2, 2016 Author Share Posted June 2, 2016 Sq 120kg 6x 4reps Be 80kg 6x 4 reps, paused set alternated with speed set landmine lateral raises, bar x10, +5kg x10, x5, x5 landmine rows bar +5kg and +20kg 3x 5 (landmine as in bar end tucked in shirt in powerrack corner) note to self: See, even after a long hot sweaty day at work, after dinner, after putting the kids to bed, you can blast through your program and destroy set after set in the good old garage 1 Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 4, 2016 Author Share Posted June 4, 2016 Sq 130kg 6x 2 reps ATG Be 85kg 6x 2 reps, speed alternated with paused Noticed that a year ago I was at about the same weights with squats, but then they were parallellish at best, now they are much better. 1 Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 5, 2016 Author Share Posted June 5, 2016 Sq 120kg 6x 5reps ATG Be 80kg 6x 5reps barbell lat. raises Note: off to Germany for a good day of barbequeing Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 5, 2016 Author Share Posted June 5, 2016 Evenings, back home base levels check: V2 black lvl 18 blockset 20mm RH: good V2 black lvl 15 blockset 20mm LH: good WD2 black lvl 12 RHL: easy WD2 black lvl 9 LHL: good Okay, on with the powerlift stuff.. Quote Link to comment Share on other sites More sharing options...
Geralt Posted June 5, 2016 Share Posted June 5, 2016 Good v2 stuff Bobster! This German meat is interesting they put on the BBQ apparantly lol 1 Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 6, 2016 Author Share Posted June 6, 2016 Sq 130kg 6x 2reps 140kg x1 Be 85kg 6x 2reps seated band rows V2 and WD2 a tad Here's todays 140kg squat: Camera angle was lousy. 1 Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 6, 2016 Author Share Posted June 6, 2016 Now that Im at it, here's the bench PR from a few days back: 1 Quote Link to comment Share on other sites More sharing options...
Geralt Posted June 7, 2016 Share Posted June 7, 2016 Goed man, effort doet toch een hoop. Formpolice can stuff it, obviously max attempts. I will never understand how people can squat 150kg and up so easily. 150kg still is that magic hoard for me. I took number down quite a bit with my current setup, so now working with 127kg (90% of max) in my current 531 cycle. Enough intensity to still give me sore muscles after every workout. 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted June 7, 2016 Share Posted June 7, 2016 Good stuff Bob. Next time point the camera a little lower for the squats. 54 minutes ago, Geralt said: I will never understand how people can squat 150kg and up so easily. Same here. I've seen people on youtube squatting 400kg faster than I can squat 100kg! Quote Link to comment Share on other sites More sharing options...
Royz Posted June 7, 2016 Share Posted June 7, 2016 55 minutes ago, Geralt said: Enough intensity to still give me sore muscles after every workout. Do you get sore legs from squatting Geralt? Even from 20 rep squats I don't get sore legs, only sore lower back because I can't hold perfect form on the last couple of reps. Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 7, 2016 Author Share Posted June 7, 2016 Thanks Geralt and Roy, Yes, camera spot was terrible. Anyways, probably my red head was more amusing to watch than seeing my butt hitting proper depth 1 Quote Link to comment Share on other sites More sharing options...
Geralt Posted June 7, 2016 Share Posted June 7, 2016 (edited) 1 hour ago, Royz said: Do you get sore legs from squatting Geralt? Even from 20 rep squats I don't get sore legs, only sore lower back because I can't hold perfect form on the last couple of reps. Quite frankly since I am doing the 531 approach for my main lifts, yes, squattng gets me every time. And since my technique improved after doing boxsquats, even more. Before I had often sore inside thighs, now it's the quads. So must be doing something good. And regarding intensity, that last set every time for every workout allows me to still push myself, because it's almost AMRAP, only without going to failure. So what if that takes a little bit more time. I have nowhere to go with squats, except getting stronger. Not advocating 531 btw. You tried it already? You should. No, just kidding. But honestly. Do it. Edited June 7, 2016 by Geralt Quote Link to comment Share on other sites More sharing options...
Royz Posted June 7, 2016 Share Posted June 7, 2016 (edited) 1 hour ago, Geralt said: Not advocating 531 btw. You tried it already? You should. No, just kidding. But honestly. Do it. Going to start next week actually. One more week of resting the shoulder, plus a max test for squats, because I don't really know where I stand with those. On paper I really like the simplicity of 531. Edited June 7, 2016 by Royz Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 7, 2016 Author Share Posted June 7, 2016 Sq 120kg 6x 6reps IM#3 few blocksets, V2 black few closes Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 11, 2016 Author Share Posted June 11, 2016 Be 80kg 6x 6 reps rows etc arms pinching and crushing Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 12, 2016 Author Share Posted June 12, 2016 Sq 135kg x2 reps, 120kg 6x 2reps Bad day for squats. Felt heavy all over Be 80kg 6x 2reps pinch stuff Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 16, 2016 Author Share Posted June 16, 2016 Tuesday Squats 135kg x2 120kg x2, 6 sets All felt heavy Yesterday On my new cable machine: lat pulldowns wide grip, weight x10 reps, +5kg x10 reps etc to failure lat pulldowns medium grip, last weight x 10 reps, proceed as before lat pulldowns narrow grip proceed as before from last weight on triceps rope pull downs, same, started at lower weight triceps easy bar pull downs, as before seated rows, narrow grip, same procedure Today Sq 130kg scheduled 5x 5 did: 5, 4+1, 3+2, 3+2, 3+2 Be 85kg scheduled 5x 5 did: 5, 5, 5, 3+2, 4+1 Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 23, 2016 Author Share Posted June 23, 2016 june 21st Morning Sq 120kg 6x 3 reps 100kg 1x 10 reps Be 90kg 6x 2reps Cable machine shoulders/back/arms Evening Sq 70kg, 100kg, 120kg, 130kg, 135kg all 3 reps 140kg x1 145kg x1 Last one was with bad form, so stopped there Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 25, 2016 Author Share Posted June 25, 2016 Sq 70kg x3 100 x3 130 x1150 x1 PR! 120kg 6x 3reps Hipthrusts with stubby thickbar +30kg x10 +50kg x10 Be 85kg 6x 3reps Quote Link to comment Share on other sites More sharing options...
Royz Posted June 26, 2016 Share Posted June 26, 2016 Damn you gettin' strong. 1 Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 26, 2016 Author Share Posted June 26, 2016 Yesterdays pr: Today: Morning Sq to 130kg in triplets and doubles few fails at 150kg. Yesterdays was at or slightly above parallel. Can and will do better (just not today) Rackpulls to 150kg Dl 120kg few singles 130 few singles 140 few singles 150 x1 Been ages since I did deads, room for improvement tad of specific gripstuff Evening Sq 10 sets of 10 reps: 7 sets @ 70kg 8th @ 80kg 9th @ 90kg 10th @ 100kg Focussed on tightness and depth 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted June 27, 2016 Share Posted June 27, 2016 Are U squatting every day??? Quote Link to comment Share on other sites More sharing options...
Geralt Posted June 27, 2016 Share Posted June 27, 2016 Nice! you are hitting it hard! I am with Roy though, be careful not to brown yourself out sir. Quote Link to comment Share on other sites More sharing options...
RTvG Posted June 27, 2016 Author Share Posted June 27, 2016 Hi, Yes, I try to squat at least every other day, sometime twice a day when I feel I didn't do enough, Ofcourse, when I need the rest I take it. Feels good, good progress. Same with the benching stuff. Still, want to start also with the deads and the overhead presses again. And, not to forget, the specific gripstuff. So far the squats did me well! Quote Link to comment Share on other sites More sharing options...
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