Super Squats! - Getting Serious

[Lifeforce]

WORKOUT: Legs, shoulders, tris, bis, abs

Wide grips military presses 14(9,3,2)x50 kg 110 lbs

ATG Squats 10x107.5 kg 236.5 lbs+2.5/5.5. lbs Increase
ATG Squats 6x112.5 kg 247.5 öbs+2.5/5.5. lbs Increase
ATG Squats 5x117.5 kg 258.5 lbs+2.5/5.5. lbs +1 rep Increase

Skullz 13(10,1,2)x45 kg 99 lbs

Decline Sit-ups 20x15 kg 33 lbs +5 kg/11 lbs

Biceps Curls 14(9,3,2)x17 kg dbs 37.4 lbs

Comments

Felt very strong in the legs. Had no trouble at doing pauses not even at the last reps.

 

[GodsGiftToFatBirds]

Just read through the last few entries in this - purely out of interest, whats the reason behind so many reps on deadlifts?

 

[SELF-MASTERY]

I just did 5 sets of 20 and my legs are fried. Im trying the one lift a day work out with tweaks and Im loving it--my legs are cursing me, but I have the whole post work out high going-- I will pay for this in the morning.

 

[Lifeforce]

Just read through the last few entries in this - purely out of interest, whats the reason behind so many reps on deadlifts?

It's easier to maintain correct form IMO. I don't want to hurt my back again. I'm not saying it's ideal but it works well for me.

 

[Lifeforce]

WORKOUT - Back, Chest

incline db press 4x31.5,5x29,0x29.5...???? -3 reps Change exercise
partial bench presses 10x60 kg
60 seconds extreme stretch w/22.5kg 50 lbs

*Pulldowns 11(6,2,3)x100 kg 220lbs +10 kg/22 lbs
60 second lat stretch (after deads)

Deadlift 10x120 kg 264 lbs+5 kg/11 lbs Increase

* Damn, increased 10 kg instead of five, I thought I'd gotten really weak

Comments

Db presses went to hell, it depends on CNS overload I think. Deadlifts went awesome, almost broke my old record of 13x120. Singles really is the **** when it comes to deadlift. It allow for full range of motion and a reset between every rep which will train even the lower part of the deadlift making the box deadlift less needed.


Weight ~81 kg/178 lbs -1.5/3.5 lbs

 

[TheTrader]

awesome pulldowns as well, 220lbs, espiacially the third set!

how about some decline bb bp, hehehe..

 

[mrRuckus]

It allow for full range of motion and a reset between every rep which will train even the lower part of the deadlift making the box deadlift less needed.

I think you're really supposed to do "singles" anyway. It's deadlift.. dead weight... not "slightly bounce off ground for half a second"-lift. And it makes you reset your form properly all over again.

 

[Lifeforce]

Thanks man! It really felt awesome to be able to rep 100 kg! Lats is killing me right now, hopefully they'll come back a little stronger. =)

haha, no Dec. BP. That's your territory mate. How's everything going for you? What BF? Are the injuries healed yet?


mrRuckus: Yes, defintly agree. Deadlifting with a bounce is not a good way to lift. I've seen to many bad examples of how people cheat. Especially remember a guy pulling 484 for three with totaly crooked back and mega bounce... ouch!

 

[TheTrader]

no not healed. dunno it's like 16%, maybe going to 15% but it's damn hard without squats have the feeling that i start losing muscle mass instead of fat.

 

[Lifeforce]

Is it at least any better? :/


WORKOUT - Legs, biceps, triceps, shoulders

Military Press 13x50 kg 110 lbs ---- switch to dbs
Shoulder stretch, almost one minute

Skull crushers 13x45 kg 99 lbs--- switch to... something
Triceps stretch, hopefully one minute..

Squats ATG 10x110 kg 242 lbs +2.5 kg Increase
Squats ATG 6x115 kg 253 lbs +2.5 kg Increase
Squats ATG 4+1x120 kg 264 lbs +2.5 kg Increase
Extreme stretch for legs 2 minutes... Ouch!!!

Biceps curls 15(10,3,2)x17 kg dbs 37 lbs +1 rep Increase


Comments

Felt very strong in my legs, new PR for me, 10x110 ATG is def record, my old was 7x110 with belt.

 

[DrSassyPants]

Nice work! Those are some great gains you're seeing!

 

[Lifeforce]

Thanks a bunch man. Hopefully I'll be up and repping at 300 in both squats and deads soon. =) And slapping on the three plates a side is really a goal for me. :rockon:

Your gains are good too, awesome to see you slap on the 45s. You really feel stronger just to see them on the bar and knowing "I can ****ing rep that ****!".

 

[RedPill]

Lifeforce, excellent job dude! I hope others are taking notes from this thread. This is how it's done.

A couple questions:

1. What happened to the widowmaker?
2. I'm not sure where you made it to before when you went through your major transformation that you documented here, but do you think muscle memory has sped up your current progress at all?

 

[Lifeforce]

Lifeforce, excellent job dude! I hope others are taking notes from this thread. This is how it's done.

A couple questions:

1. What happened to the widowmaker?
2. I'm not sure where you made it to before when you went through your major transformation that you documented here, but do you think muscle memory has sped up your current progress at all?

Thanks man! I really give 100% in this journal just to prove I am not riding on old acomplishments.

1. I hurt my back again so I just did normal squats and since I got increases every week I didn't change because you should never change a working program. When the gains stall I will most likely try a widowmaker routine again. I just wasn't ready for widowmakers when I started this journal.

2. Of course, I am just a bit stronger now than I was before I hurt my back so I am sure muscle memory kicked in and helped me. But I've also broken alot of records I set previously and eated well so I'll say that muscle memory doesn't help my that much any longer. If the next month progresses as the last one then you know it wasn't just muscle memory.

Train hard !

 

[Warboss Alex]

Nice no-frills routine, compound lifts and progression each workout. It should work well although I suggest reducing the squat volume at some point as your weights get heavier. Always liked high rep deads too but as your weights get higher there you may want to consider a rack for these for safety purposes. Otherwise you should do good.

 

[Lifeforce]

Nice no-frills routine, compound lifts and progression each workout. It should work well although I suggest reducing the squat volume at some point as your weights get heavier. Always liked high rep deads too but as your weights get higher there you may want to consider a rack for these for safety purposes. Otherwise you should do good.

Thank you for the response warboss. I have been thinking about these things you've mentioned for a while now. I will drop a set of squats if I feel I need it. Just now I feel it is just enough punishment my leg can handle, just below too much.

On the deads I'll reduce the reps too once I get up a little higher in weights. Just a question, what would I need a rack for?

 

[Warboss Alex]

Thank you for the response warboss. I have been thinking about these things you've mentioned for a while now. I will drop a set of squats if I feel I need it. Just now I feel it is just enough punishment my leg can handle, just below too much.

On the deads I'll reduce the reps too once I get up a little higher in weights. Just a question, what would I need a rack for?

High rep floor deadlifts (high rep: 10+) are probably the most dangerous thing you can do, especially so for you who's already had a back injury; doing these in a rack (2" below knee level, with wrist straps) makes it a lot safer plus you can lift more weight this way.

Re the squats one or two sets are all you need really, plus the 20 repper. like 1-2 x 4-8 and then 1 x 20. Depends what you're training for though. For size this is the best way to go.

 

[Lifeforce]

High rep floor deadlifts (high rep: 10+) are probably the most dangerous thing you can do, especially so for you who's already had a back injury; doing these in a rack (2" below knee level, with wrist straps) makes it a lot safer plus you can lift more weight this way.

Re the squats one or two sets are all you need really, plus the 20 repper. like 1-2 x 4-8 and then 1 x 20. Depends what you're training for though. For size this is the best way to go.

I've never liked the rack deadlift though, I dread it. I'm never gonna do that exercise again if I can avoid it. But what you say is true, I've tried the low rep squat + 20 rep squat and it works really well. But right now I don't want to change a thing since everything finally works and I'm growing and putting up more weight with equal form. Not meant as a diss. When the gains slow I'll change things up again and follow your guidelines.

 

[Lifeforce]

!fwegv

I was finally able to lift, been sick these last three days ! =( Worthless workout

WORKOUT - Chest, back, biceps

Flat db Bench press 10x22 kg (48 lbs) 8x24 kg (52 lbs) (
Flat Bench Press 8x60 kg 6x65 kg

Lat pulldown 13-14(8,3,2-3?)x100 kg 220 lbs +2-3 rep

Bent Over Rows 8x70 kg 154 lbs +5 kg/11 lbs?

Deadlift 6x125 kg 275 lbs +5 kg

Biceps db curls 7-9x19 kg 43 lbs, 4-5x19.5 kg 43 lbs 2x22 kg 48 lbs +2.5 kg

Comments

Worthless ****ed up workout. Felt weak since my sickness. It really motivates me though, gonna up the protein and up the cals so I get ****ing 'uge! I'm so weak in my bench it is not even funny, even though I lift with very good form I should be alot stronger. When db pressing I go to rock bottom and then press back up while flexing my midsection so the chest take the full brunt of it. My chest grows but the weights just doesn't go up.. WTF!=!!==!==""FWE. Much biceps lately but this section was just to get the workout in right order. I want bigger arms. 14"+ arms are pathetic at my weight

 

[Warboss Alex]

okay, so out of 4 exercises you progressed on 6. most guys would call that a good workout, what's so worthless about it?

you're about 180. 14" arms sounds about right to me, so again, nothing weak about that.

you say your bench is weak - what part of it? the lockout, going off the chest, what?