View Full Version : Mostly Squatting.
fattmatt
06-16-14, 11:33 pm
What's up Animals. Starting a high frequency squat program with 5/3/1 progression in all the lifts. Not going to call it "5/3/1" though since Wendler will hunt me down and murder me with grindcore riffs, if only I could be lucky enough to go out that way. Coming off a big meet where I totaled 1327. 125 lbs PR from my last 1202 total in December.
Monday 6/16/14
Weight = 226
5/3/1 Squat 65%x5 75%x5 85%x5
Barx10 105x10 145x5 195x3 235x3 290x5 340x5 380x5 @ 9 RPE
Paused Floor Press 3x5
Barx10 95x10 135x5 185x5 225x5 @7 RPE
Wide Grip Lat Cable Rows 3x10
100x10 100x10 100x10 Slow and controlled. Focused on the contraction.
Ed Eliason
06-17-14, 12:36 am
Nice session Matt. That's a big PR on your total too! Nice work!
fattmatt
06-17-14, 8:52 am
Nice session Matt. That's a big PR on your total too! Nice work!
Thanks Ed! I have about 5 months till my next planned meet. Hopefully 1400# will be in the bank by then!
MikeHerman
06-17-14, 10:50 am
We can all only hope to endure a grindcore-fueled Wendler murder...
Good luck, man! I'm going to be hitting Smolov after this cycle of Stronglifts 5x5, so I feel you on the high frequency squatting.
Ed Eliason
06-17-14, 11:33 am
Thanks Ed! I have about 5 months till my next planned meet. Hopefully 1400# will be in the bank by then!
Sweet! Our lifts are close to the same. I totaled 1300 last month and am looking to improve on it at my next meet in January.
fattmatt
06-19-14, 9:05 am
We can all only hope to endure a grindcore-fueled Wendler murder...
Good luck, man! I'm going to be hitting Smolov after this cycle of Stronglifts 5x5, so I feel you on the high frequency squatting.
It has worked really well for me. A combination of a Sheiko 37/RTS hybrid and the john broz bulgarian method boosted my squat 60 lbs from December to March!
fattmatt
06-19-14, 9:06 am
Sweet! Our lifts are close to the same. I totaled 1300 last month and am looking to improve on it at my next meet in January.
Awesome man! Keep training hard
fattmatt
06-19-14, 9:08 am
Weight = 225
Box Squats (Speed) with 120 Lbs of Chain and Band Tension
Barx10 95x5 135x5 185x3 225x1 225x1
5/3/1 Paused Bench 65%x5 75%x5 85%x5
Barx10 95x10 135x5 200x5 230x5 265x5 @ 8.5 RPE
Bicep curls for the girls (but mainly for shoulder health).
fattmatt
06-20-14, 9:14 am
Weight=226
Cambered Bar Squat x3 @ 7-8 RPE
95x5 135x5 185x3 225x3 275x3 @5 RPE. Decided to hold off on working up. Back was feeling a little tight and I have to pull Friday.
GHR 1x10 Slow movement to get blood flowing in hams and glutes.
Australian Pullups 3x10
"Stirring the Pot" for about 30 seconds. First time trying it; killed my abs.
fattmatt
06-21-14, 9:10 pm
Weight = 227
5/3/1 Overhead Press 65%x5 75%x5 85%x5
Barx10 95x6 130x5 150x5 170x5 @ 8 RPE
Tricep Extensions 4 x 10-15
Short night. I tweaked my back at work and decided to opt out of pulling. No big deal I will fit it in next week to catch up.
fattmatt
06-23-14, 11:05 pm
Weight= 224.8
5/3/1 Squat 70%x3 80%x3 90%x3
Barx6 95x5 135x5 185x3 225x3 275x3 315x3 360x3 405x3 @ 8 RPE
Incline Close Grip to heavy 3
Barx10 95x5 135x3 185x3 225x3 @ 7.5 RPE
Kroc Rows
60x10 75x10 90x10 all with 5 second staic hold at the top of last rep.