11 replies to this topic

[Streetdawg]

I am going to only post the top 3 sets from the past 10 Squat/Leg workouts. The idea here is more to show in a short summary what was done over a 12 week span on progression of loads & training strategy.

I go 10-12 weeks heavy typically & plot most top sets out ahead of time and then go 4-6 weeks lighter weight & lower intensity to heal & fully recover. then I start another 10-12 week phase. My goal on this last phase was to reach 650 by halloween. I reached 675 last nite so I am very happy today!

Leg Workout 1 - 7-28-2008:
Top 3 sets : Squats - 455x3, 405x3, 355x3

(ten sets of squats total 10/10/5/5/5/5/3/3/3/3 50-60 lb increments) total volume or tonnage should be reviewed over total 10-12 week plan to avoid over training. hard at times to gauge depending on other aspects of life that effect amount of rest, etc.

assistance work : seated or lying leg curls, back raises, ab work, calf work, etc. I hit the glutes, hams and low back hard and often. GM's are done with back workouts. typically 3-4 sets 10/10/8/6 taking into account the condition of low back from prior leg workout.

Leg workout 2 - 8-4-2008:
Top 3 sets : Squats - 505x3, 455x3, 405x3

Leg workout 3 - 8-15-08:
Top 3 sets: Squats - 525x2, 475x3, 425x3

Leg workout 4- 8-25-08:
Top 3 sets of Squats - 545x3, 495x5, 445x3

I dropped 445 & split my finger open for what wound up being 9 stitches the next day & taped it up & then went after 495 & 545 hard. thus the set with 5 reps on 495. I was pissed off LOL

Leg workout 5 - 9-1-08:
Top 3 sets of Squats - 625x1, 565x1, 515x1
this was a max day so I did 10/10/5/5/3/1/1/1/1 on reps. New PR with 625!

Leg workout 6 - 9-9-08:
Top 3 sets of Squats - 555x3, 505x3, 455x3
alot of tonnage overall that day

Leg workout 7 - 9-22-08:
Top 3 sets of Squats - 650x1, 585x1, 525x1
New PR with 650

Leg workout 8 - 9-29-08:
Top 3 sets of Squats - 565x3, 505x3, 445x3
top set was tough. 3 really good spotters though and alot of people watching to motivate me

Leg workout 9 - 10-13-08:
Top 3 sets of Squats - 575x3, 515x3, 455x3
the left side spotter was too short to get the wt back in the rack so I dumped it and bent the bar on last set. no one was hurt. dont try this at home (-: sets were all good and felt strong as fawk though

Leg workout 10 - 10-20-08 final heavy day:
Top 3 sets of Squats - 675x1, 610x1, 545x1

New PR with 675! it was heavy. hadnt ever had that much on my back. my spotters were jacked and half the gym was stopped to see the old man lifting. it went up great!

I have over a dozen of these lifts on flix for 15 seconds but I cant get them to post on the board.

I will go light now for 4-6 weeks and let my body recover and heal. both front delts are sore as fawk when they wake me up talking to me in the middle of the nite. I need deep tissue massage. today I am still hurting on my upper outer right quad. but the pain is well worth these moments in the rack!

SD

[kb91notch347]

F'n incredible. Nice work!

KB

[Anabolic Beast]

Nice progress, Congratulations on the big PR. Go buy a buffalo bar, your shoulders will thank you. How about keeping a training log going here so we can follow your workouts.

[Streetdawg]

Thanks guys!

AB- I would love to have one of those buffalo bars! I looked online after reading your post about it. I will probably not squat for a few wks and just do some leg press and hack squats then switch over to some box squats to work on speed while taking a rest.

I can try to post some of my workouts - I run short on time to post but am trying to get on here more often now.

my workouts are a grossly bastardized version of westside barbell. I followed their routines to a tee 6yrs ago but then went back to bber style training after 2yrs of their routine and only this past 10mos got lifting heavy again. I follow their advice on training posterior chain, core work, and incorporate some of their ideas and then also do alot of my workout like a bber trains. so its my own routine now which works best for me. we're all human guinea pigs right? LOL

for ref - on my back workout I do my core work, 3-4 sets of GM's, Lat pulls, dbell shrugs, then some type of rowing either with a bar, tbar or hammer strength high row. often hammer strength which I love. at some point I want to add back DL's to my routine. I used to DL heavy but havent for about 6yrs now.

on my other workout I do my core work, chest, or some type of pressing, upper/decline/flat whatever my delts will put up with LOL & then do bis and tris, usually dbell curls seated and kneeling tricep cable pressdowns. 3-4 sets each

for core - I do high decline board situps 2x15, back extensions 2x15, leg raises 2x15. sometimes weighted and other times not. so I get 180 reps a week of core work. this has boosted my squat as well. not about to get a hernia if I can help it LOL

I don't do a ton of training overall. I know guys that do twice as many sets a week as I do but over the yrs I have learned more is not always better. typically I will do 12-18 sets per workout. including my 6 set s of core work.

I try to get cardio in 1-2x a week. I hate it LOL but we all need it. right now it sounds more appealing after the heavy beating I put my body thru the past 3wks LOL

SD

[deadweight]

Keep up the great work bro....dw

[Streetdawg]

thanks DW. am taking a lil time off at the moment. the wifes been on my case to stop beating myself up so hard she kinda sees this as an illness or addiction

lil does she know.................

[deadweight]

thanks DW. am taking a lil time off at the moment. the wifes been on my case to stop beating myself up so hard she kinda sees this as an illness or addiction

lil does she know.................

Mine thinks im just fucking crazy as all hell....Little dose she know shes marriage to a freak.However,it takes a crazy mother fucker to crawl under weight that will cripple your fucking ass in one shot.And also,it takes a crazy person to lift ed as if the world will end without it.Its takes alot to be down for the sickness........As far a s im concern..The sicker the better!Thats why us sick fucks exceed to higher weights......dw

[Streetdawg]

Amen Bro! thats how I see it too. the crazier the better and probably why there are less than a handful in my gym I will train with or around cuz the other ones tend to puke or walk away half way thru it. hows that old saying go? if you cant run with the big dogs stay on the porch with the puppies? LOL I limped around for 3 days on a pulled quad which is now much better and wake up & have to ice down my shoulders that scream at me every nite right now. but yet I will be chasing 700 in 3mos like its truly my last yr on this earth. sick or not this is part of who we are and I wouldnt have it any other way. it actually keeps me sane LOL & no my wife doesnt get it & never will but she knows it makes me happy and that means something to her. I keep her clear of the back corner of the gym when I squat cuz all she does is fuss that I am gonna get hurt. I have 2 teenage girls who think its crazy too LOL so they all gang up on me but you know how it isnt really effecting the need - the need for stacking plate after plate til that barbell bows and whines.....

[deadweight]

Amen Bro! thats how I see it too. the crazier the better and probably why there are less than a handful in my gym I will train with or around cuz the other ones tend to puke or walk away half way thru it. hows that old saying go? if you cant run with the big dogs stay on the porch with the puppies? LOL I limped around for 3 days on a pulled quad which is now much better and wake up & have to ice down my shoulders that scream at me every nite right now. but yet I will be chasing 700 in 3mos like its truly my last yr on this earth. sick or not this is part of who we are and I wouldnt have it any other way. it actually keeps me sane LOL & no my wife doesnt get it & never will but she knows it makes me happy and that means something to her. I keep her clear of the back corner of the gym when I squat cuz all she does is fuss that I am gonna get hurt. I have 2 teenage girls who think its crazy too LOL so they all gang up on me but you know how it isnt really effecting the need - the need for stacking plate after plate til that barbell bows and whines.....

LOL...I like your breed bro.I think your a cool dog for sure......Hell man 700 should be a pieace of cake once you set your mind to get it...Just stay as healty as possible and think big....I allways say mind over matter....And if your like me and only a hand full we dont fear weight.The more the better....Once you fear the weight then games over.....Keep us posted bro ....Im cheering you on man......peace dw

[MissKBuff]

thanks DW. am taking a lil time off at the moment. the wifes been on my case to stop beating myself up so hard she kinda sees this as an illness or addiction

lil does she know.................

Mine thinks im just fucking crazy as all hell....Little dose she know shes marriage to a freak.However,it takes a crazy mother fucker to crawl under weight that will cripple your fucking ass in one shot.And also,it takes a crazy person to lift ed as if the world will end without it.Its takes alot to be down for the sickness........As far a s im concern..The sicker the better!Thats why us sick fucks exceed to higher weights......dw

lol...what is WRONG with these wives? I mean seriously, just let people be who they are and do what they want to and accept them for that, the world would be such a more peaceful place

[Streetdawg]

Thanks DW! I think you're pretty cool too! read enough of your posts now! I hear ya on fearing the weight. I don't and thats what used to & still can get me in trouble and hurt but I have had to wise up over the yrs. It is mind over matter - funny you said that cuz I tell myself that on the days I am gonna max ahead of time. and I will lift the mofo no matter what. and I do. and its like I told my spotters the week before when we had to drop 575 onto the rack pins after a triple I couldnt re rack cuz the one spotter couldnt reach it. Its me or that weight and its not gonna be me so it had to go. fawk the bar & the weights too! the gym has 20 more bars we can bend still. LOL (I know the gym manager isnt reading this thread so I can say that here & I told him its time to get some 100lb plates in and he doesn't get it. finally last week he walked by with the weights stacked 7 plates a side and said - oh I see what you mean now - I will call corporate and see what they say - WTF!! ) LOL

MissKbuff - I dunno if its even anything wrong with them or not but maybe the mothering instinct kicking in or that they just love us and dont want to see us get hurt. She digs WSM shows and will watch em with me but then when you see a guy go down or some form of injury her hand is over her mouth like it just happened in the living room with us LOL so I know better than to have her too close by if its a heavy day in the rack. I didnt even tell her how split open my finger was when I dropped 445 on it 2mos ago cuz she would have wanted to take me to the ER that nite. and well - we had a date afterwards I didnt want to mess up. it was fine til the next day. then my dr - a lady doc - tells me well I put 7 stitches in there but I think I am gonna put in another since I know how hard you are on yourself and she puts 2 more stitches in. So I have her mothering me too LOL I guess its all good though

SD

[deadweight]

thanks DW. am taking a lil time off at the moment. the wifes been on my case to stop beating myself up so hard she kinda sees this as an illness or addiction

lil does she know.................

Mine thinks im just fucking crazy as all hell....Little dose she know shes marriage to a freak.However,it takes a crazy mother fucker to crawl under weight that will cripple your fucking ass in one shot.And also,it takes a crazy person to lift ed as if the world will end without it.Its takes alot to be down for the sickness........As far a s im concern..The sicker the better!Thats why us sick fucks exceed to higher weights......dw

lol...what is WRONG with these wives? I mean seriously, just let people be who they are and do what they want to and accept them for that, the world would be such a more peaceful place

Really i beleive its jesously..Or maybe she would rather see me unfit so she wont have to worry about lossing me?Then again that could be my big ego talking?She has never really surrported me in my weightlifting...She tells me that Eeveryone that lifts weight is stuck on themselves.....Which in a way thats about right becasue when your building muscle it makes you become center of yourself....Its a normall thing for us weightlifters......So people standing on the outside will say negtive things towards us.........But as they stand on the outside they remain on the out side because they are beneath us....dw