Squat Training - Week 4, Day 2 of 4-Week Cycle

29 September 2011

Back squat:

Bar x 2 sets x 5
115 lbs. x 10
225 lbs. x 6
275 lbs. x 4
350 lbs. x 1
395 lbs. x 1
420 lbs. x 1

Paused squat 320 lbs. x 5 (this time I actually managed to pause 4 out of the 5)

Deadlift:

285 lbs. 4x4
320 lbs. 2x2

Did some easy pulls, all with double overhand grip, just to keep the back conditioned.

Bent-over row 135 lbs. x 2 x 5 reps, 185 lbs. x 1 x 5 reps

HammerStrength seated row 2 sets x 8

Calf raise 2 x 15 reps

Incline ab board situps, weighted (heavy) 3 sets

Side bends w. kettlebells 2 sets

Squat Training - Week 4, Day 1 of 4-Week Cycle

27 September 2011

Back squat:

Bar x 5 x 2 sets
115 lbs. x 10
225 lbs. x 6
275 lbs. x 4
350 lbs. x 1
395 lbs. x 1
420 lbs. x 1
370 lbs. x 4
380 lbs. x 2
390 lbs. x 2
400 lbs. x 2
410 lbs. x 1

I knew I could not finish the reps prescribed by the program, at least not to proper depth, so I did 4-2-2-2-1 instead of 5-4-3-2-1.

Paused squats 320 lbs. x 5 (not much of a pause unfortunately, this was more like a regular set w. 320).

Incline ab board situps 3 sets heavy

Side bends w. kettlebells 3 sets, progressively heavier

Leg extension 1 x 10

Leg curl 2 x 10

Calf raise 1 x 15

Bench Press - Partials Training

26 September 2011

Decided to incorporate some partial bench presses in my training program after reading several articles on ditillo2.blogspot.com on this type of training. I will do partials on one press day and full bench presses (mostly singles) on another. The two dead-stop positions worked in the partial BP will be:

2-3 inches off the chest (upper arms parallel to the floor), flat back and as little leg drive as possible: this will work that toughest of areas, the position in which the bar has left the chest but cannot rely on the thrust provided by the pectorals and upper back. It is a tremendously difficult position to press from and poundages are considerably reduced. I have discovered that I rely too much on momentum off the chest to blast through this sticking point - time to build some actual strength.

6-7 inches off the chest - this is where the triceps take over. Again, flat back and minimal leg drive. This position is slightly easier but forces one to work the transition from the blast off the chest to the successful lockout by the arms.

So today I did:

Position 1:

135 lbs. x 10
175 lbs. x 10
250 lbs. x 3
265 lbs. x 3 x 3 sets

Position 2:

275 lbs. x 1
285 lbs. x 1
300 lbs. x 1
315 lbs. x 1
320 lbs. x 1 x 4 sets

Close-grip 225 lbs. x 10, Pos. 2.

Each rep was done from full stop and full relaxation of the muscles.

This was tough and considerably less than I can press full-range. The thing I love about dead-stop bench presses is that there is no way to cheat - you either press the weight or you don't. Upper body was pumped much more thoroughly than ever before from bench pressing.

Tried to follow up with some incline bench rack presses from chin level, hit 205x3 and 225x1 and called it a day.

Pullups 3 sets x 8

HammerStrength machine rows 2 sets

Two-DB bicep curls 3 sets

Tricep pushdowns 2 sets

Incline ab board situps 1 set x 12

Squat Training - Week 3, day 2 of 4-Week Cycle

24 September 2011
Back squat:

Bar x 2 sets x 5
115 lbs. x 10
225 lbs. x 6
275 lbs. x 4
340 lbs. x 1
385 lbs. x 1
410 lbs. x 1

Paused squats 310 lbs. x 5

Deadlifts - worked up to a light single with 365 lbs., then did a few sets of deficit deadlifts standing on a platform, the heaviest set being 295 lbs. x 2. This doesn't seem like much weight but for a guy with T-Rex arms like mine breaking the bar off the floor in a deficit deadlift is hard as hell on the lower back.

Hack squats 2 sets x 10

Weighted back raises 1 set x 10

Calf raise, standing, 1x20, 1x15

Cable Pulls and Handstand Pushups

23 September 2011

A quick workout consisting of cable pulls and HSPUs (the latter assisted, feet against wall).

Front chest pull RYR x 12 reps

Assisted HSPU x 5 reps

Overhead downward pull YRY x 10 reps

Asissted HSPU x 5

One-arm front pulldown double yellows x 10 reps

Assisted HSPUs x 5

Bench Press Training - Singles Session

22 September 2011


The goal today was to get in ten perfect singles with a moderate weight in order to groove technique and proper tension.


Bench press - quick warmup, then 285 lbs. x 10 sets x 1

Pullups 3 sets x 8

Bent-over rows - 135x8, 185x5, 235x5, 245x5

Overhead press - 135x3, 155x3, 165x2, 175x1, 185x1, 205x1

Two-DB bicep curls 3 sets

Two-DB combo - front and lateral raise 2 sets

Two-DB bench flyes 1 set x 10

Hanging leg raises 2 sets x 10

Two-DB hammer curl 1 set x 8

Squat Training - Week 3, Day 1 of 4-Week Program

20 September 2011

Back squat:

bar x 5
115 lbs. x 10
225 lbs. x 6
275 lbs. x 4
340 lbs. x 1
385 lbs. x 1
410 lbs. x 1
360 lbs. x 5 (hard as hell, cut depth on two last reps as I was tired - something I don't like to do)
370 lbs. x 4 (same as above)
380 lbs. x 3 (this was doable - no cutting depth)
390 lbs. x 2 (good)
400 lbs. x 1 (tough, but good)

Paused squats 310 lbs. x 5 - was tired by now, so the pause did not amount to much.

This program is murderously hard; hitting a heavy single, backing off a bit and doing multiple reps, then working up to another heavy-ish single really takes it out of you. It was designed for a geared squatter. I'm still making it work, and in a couple of weeks I'll transition to the 3-week cycle, which is more about heavy singles and more merciful on the legs and back.

Hack squat 2 plates (total, not per side) x 3 sets x 10

Calf raise, standing, x 20, x 15

Leg curl 3 sets x 10

Incline ab board situp 3 sets x 12