Mex's Journal

[Mex]

I am back to the point I wanted to be...almost. I got to 100 ohp, 150 bench, 200 squat, all for 3x5, and 250 dead for 1x5. I am really having a hard time getting bench and ohp numbers up. I have stalled a few times on both exercises, but not on the big lifts (squats and deads). I have been thinking of where I want to be within 6 months time: 250 squat, 325 dead, and 185 bench all for 5RM. So far, I have noticed improvements in my chest, shoulders , and upper legs (quads). I would also like to get improvement in my arms and lower legs too in the process.

Anyway, I am going to do the 20 rep squats staring Monday. I plan to do them 2x per week for 8 weeks. That means I will start at 120, and (hopefully) reach 200 for 20 reps.

The plan is to do 20 reppers on Monday and Friday, then follow this up with a cool down set of 20 pull-overs. Then do a round of pull/chin-ups to finish it off. I dont want to throw a lot of stuff in there; short and sweet, but still intense, and hitting a lot of body parts. Maybe even throw in a non-compound movement...curls?

On Wednesdays, I am thinking of doing 3 exercises. I would like to keep this day as an "easy day" so I can focus my energy and recovery on the squats. Here are my thoughts:

1) Decline db press. First, my gym does not have a dip station which is what I would ideally prefer. Also, sometimes there are no spotters around when I go so I would like to avoid barbell bench if possible. Yes, the gym is crap, but it is cheap as hell, and one block from work. Anyway, what rep range should I go for?

2) Deads or rows. I really like doing deads, and I really want to increase my deadlift numbers. But, I am not sure if I should go crazy here while my main focus is squatting. Maybe alternating each week between deads and rows. In either case, should I do high, medium, or low reps on these?

3) I am thinking to do ohp here. Should I stick with a 3x5 or something different.

 

[Mex]

Monday July 19

21 squats @ 120 lbs

20 pullovers @ 25 lbs

2 sets of chin ups: 9 @ body weight, 5 @ body weight.

I had a few more squats in me. Next time I will go for a few more, maybe 23 or so along with the increased weight. Right now it feels like a hard cardio session as the weight is so light.

 

[Mex]

Wednesday July 21

3x6 Bent rows @ 135 lbs

3x10 flat db press @ 40 lbs (each db)

3x5 ohp @ 85 lbs

arms were tired after the db press, first time doing them, so I kept the ohp light. Kept the workout light and sweet, gotta focus recovery on 20 rep squats coming up on Friday.

 

[Mex]

Friday July 23

23 squats @ 125

20 pullovers @ 25

2 sets of pull ups: 8 @ body weight, 5 @ body weight

I dont want to knock on wood, but squats still felt too easy. I know they will kick my @$$ soon enough though as the weight goes up. But it still feels like a good cardio session...got me breathing heavy and heart racing fast.

 

[Mex]

Monday July 26

21 squats @ 130 lbs

20 pullovers @ 25 lbs

2 sets of chin ups: 8 @ body weight, 6 @ body weight

 

[Mex]

I was out working on research wed-sun last week so I could not make it to the gym. I will make up for the missed day this week by doing 20 rep squats mon wed and fri.

Monday Aug 2

20 squats @ 135

20 pullovers @ 25 lbs

1 set of pull ups: 8 @ body weight
1 set of chin ups:6 @ body weight

 

[Mex]

Wednesday Aug 4

20 squats @ 140

20 pullovers @ 25 lbs

1 set of pull ups: 7 @ body weight
1 set of chin ups:7 @ body weight

I did one less on the first set in hopes to increase the second set. Next time I will go for 8 on set one, 7 on set two. Then 8 and 8, then 9 & 8, then 9 & 9, etc. Eventually I will add weight to them, butmaybe after I get to 10 & 10 I will consider it.

 

[manish]

Wednesday Aug 4

20 squats @ 140

20 pullovers @ 25 lbs

1 set of pull ups: 7 @ body weight
1 set of chin ups:7 @ body weight

I did one less on the first set in hopes to increase the second set. Next time I will go for 8 on set one, 7 on set two. Then 8 and 8, then 9 & 8, then 9 & 9, etc. Eventually I will add weight to them, butmaybe after I get to 10 & 10 I will consider it.

your sqats are cool... i wanna get there..

nice work out dude...so what are your goals?

 

[Mex]

Friday Aug 6

20 squats @ 145

20 pullovers @ 25 lbs

1 set of pull ups: 8 @ body weight
1 set of chin ups:7 @ body weight

The weight was not too heavy, but my lower back started feeling weak from holding the bar up after about 16 reps. I think it because I squatted Wed too and had not fully recovered. I will def keep this 2 days a week from now on, and do other crap on wed. I know 145 is not heavy, and I have 20 repped more weight a few months back, but I cant argue with the body.

 

[Mex]

your sqats are cool... i wanna get there..

nice work out dude...so what are your goals?

Thanks Manish. My short term goal is to finish the 20 rep squat program and get as close to 200 lbs for 20 reps as possible. After that I want to work on getting my 5 rep maxes: 300+ deadlift, 250 squat, 185 bench, 135 overhead press. I think the toughest will be the overheads, I really suck at them.

In the process I want to thicken up my legs and arms a bit. I know this will happen as I approach my goals. Then I want to eventually lose some belly fat. I dont have too much fat, but you def cannot see my abs right now. Right now I cant worry too much about it as I am eating like a pig during the 20 rep squat program.

 

[Mex]

Monday Aug 9

21 squats @ 150 lbs

20 pullovers @ 25 lbs

1 set of pull ups: 8 @ body weight
1 set of chin ups:7 @ body weight

Could not get the 8th chin up

 

[Mex]

Friday Aug 13

20 squats @ 155 lbs

20 pullovers @ 25 lbs

1 set of pull ups: 8 @ body weight
1 set of chin ups:6 @ body weight

Not much improvements on pull/chins, probably because the 20 reps are talking more and more energy as the weight increases.

Today, I was surprised at how easy the squats felt on my glutes/hams. Not to say I had an easy time though. My lower back seems to be the weak link in my core, as it has been the first area to start shaking the last few sessions. I really have to focus on not letting my back round for the last few reps, as well as making sure I dont do a good morning.

 

[Mex]

Monday Aug 16

20 squats @ 160

20 pullovers @ 25 lbs

1 set of pull ups: 8 @ body weight
1 set of chin ups:6 @ body weight

Was not as tough on the lower back as the last few sessions. But My legs were shaking, knees and below in particular. It is easy to take the tension off those parts when standing when weight is low, but as the weight goes up I guess I have to pay more attention.

I am half way through the prgram now in terms of poundage (and time), started at 120, now at 160, going for 200. But the difficulty increases exponentially, so I am probably only 1/10 of the way there in terms of that...haha

 

[manish]

hmmm..as i,m suffering from wrist injury..i,m also concentrating with squats...

how much deep do u squat...below 90 degree??

 

[Mex]

I go below 90 degree. I go until my legs touch my calfs, which happens to be where my hamstrings are stretched as far as my body will comfortably allow. I used to go to parallel, but I found that, as Rippetoe suggests, when you go really deep, you can utilize the bounce caused by stretching your hamstrings and glutes.

Its all about foot position in determining how deep you need to go before your reach the bounce. I have my heels about 1.5 inches in from my outer shoulder, and toes point about 30 degrees (looking down at my feet forms a 60-60-60 triangle). Just make sure your knees track your foot position during the whole squat, and the bounce will feel very natural. I recommend reading Starting Strength for good info on this topic, that is where I learned from. You might need to adjust your foot position a little as your anatomy differs, but I am more comfortable with feet a tad closer than what other people use.

Play around while the weight is light. If you do some high reps, such as 20 reps, then your body will tell you where to put your feet. Just make sure you follow three rules 1) always having your knees track your feet, 2) driving with your hips, and 3) keeping the back straight. Other than those, play around with the other variables until you find a spot where you can go deep and having it feel natural.

 

[Mex]

Friday Aug 20

18 squats @ 165 lbs

20 pullovers @ 25 lbs

1 set of pull ups: 8 @ body weight
1 set of chin ups:6 @ body weight

Failed on 20 reppers today. Actually, I might have been able to get one more, but I have no spotter. My gym has a saftey rack, but it is an external attachment to the squat rack, and is not adjustable. The height of it will not allow me to go below parallel so I never use it. I know, its a problem.

Anyway my lower back was really about to give up so I did not want to get stuck in the bottom. I will give it another go next week, but I am having some thoughts of halting the 20 rep program, and working on deads to strengthen my lower back, then come back to 20 reppers. Any thoughts?

The alternative is to go to another gym and keep trying to crank these out using a real squat rack, which is really an inconvenience time-wise so I would like to leave that as a last resort.

 

[EFFORT]

Any thoughts?

What is your goal?

 

[Mex]

What is your goal?

Well, my strength goals for 5RM are: deadlift-300, squat-250, and bench-185. I guess I would like to get my ohp to 135 too, but I really suck at those, maybe that is a better 1RM target. I would be happy to reach these numbers by the end of 2010, which I think should be feasible in 3 months, given the right routine.

As far as appearance, I have been able to add some mass to my upper legs, back, and upper arms just with the 20 rep squats and pull-ups. I really want to get some mass on my forearms, and calfs too, since they are pretty tapered right now, and I think deads should help with the forearms.

Finally,I also would like to reach 200 on 20 rep squats as a personal challenge, since I already started this. But maybe I need to work on other things before completing this...not sure.

 

[EFFORT]

Well, my strength goals for 5RM are: deadlift-300, squat-250, and bench-185. I guess I would like to get my ohp to 135 too, but I really suck at those, maybe that is a better 1RM target. I would be happy to reach these numbers by the end of 2010, which I think should be feasible in 3 months, given the right routine.

As far as appearance, I have been able to add some mass to my upper legs, back, and upper arms just with the 20 rep squats and pull-ups. I really want to get some mass on my forearms, and calfs too, since they are pretty tapered right now, and I think deads should help with the forearms.

Finally,I also would like to reach 200 on 20 rep squats as a personal challenge, since I already started this. But maybe I need to work on other things before completing this...not sure.

Modified Westside routines will get you there, check out ironaddicts.com

 

[Mex]

I attempted 20 rep squats @ 165 again one week ago and failed at 18 again, same issue, lower back gave out. I took the rest of the week off, and went back today.

I got a buddy of mine to start going to the gym with. Today was his first day, and he is doing SS. I figure I will do SS with him, and in the meantime, I will have a spotter so I can push my maxes without worrying about getting stuck.

I am going to use SS to build up my dl, and press movements for a while, as I dont think I am really intermediate status yet. I am going to see if SS can get me to 300/225/175 for 5 reps. In the meantime, I really want to get my ohp up too, I f'n hate doing them though...

But I am leaving town tomorrow night for research for a few days. The hotel I am staying at say they have a gym, but I doubt they have free weights, they never do. So I am set back another week it looks like. I will try to do something though, even if its just push-ups and some cardio.