New Log- Plan to reach goals

goergen1 said:
I am surprised you did not like the 20 reps squat program. Since your squat had a 40lb jump in the past month. ;) (It was 250 on june 25th at the beginning of your log)

I know a few people who have done the 20 rep squat thing and had results like that.



What do you think of the idea of rotating a 20 rep and a 5X5 every other week? You will have days where you train heavier, and days when you are working on your base with the 20 reps.

Just an idea.
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Its a great idea. I just wanted to switch things up. I'll be back to the 20-rep squat program next workout. I'm actually off better doing the 20-rep squat program because I get more overall work and my form is alot better. I'll admit that on todays 5x5, with the heavy weight I have problems staying parallel for each rep. By the 3rd set I was starting to quarter squat it.

Thanks for your comments. And I bumped soccergod up to 5.
 
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Monday July 23, 2007

Running day.

Technique runs- butt kickers, running on balls of feet, arm swings

* I have really improved on my technique, I don't run as flat footed any more and I feel alot faster (even though friend told me I looked slower, in the long run I'll get faster, its just like when you fix your technique on the squat or deadlift, your numbers will go down but eventually you will be helped in the long run)

Explosions- Squat jumps 2x10, Lunge jumps 2x10, Long jumps 2x20 yards

20 yard shuttles- 3 to starting left, 3 to starting right

3 40 yard dashes
2 20 yard dashes

Some more arm swings, working on dorsiflexion.

Some routes with friends

Notes* stretch better next time. right leg keeps soreing up quick.

Today felt good too because I touched the rim on this backboard that I could not touch last workout :)
 
damn you squat 290? thats awsome man! Keep up the good work! And you ditched something that put 40lbs on your squat in a month? dang, wish my squat would go up that quick :p
 
Karky said:
damn you squat 290? thats awsome man! Keep up the good work! And you ditched something that put 40lbs on your squat in a month? dang, wish my squat would go up that quick :p
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I'll be back to the 20 rep squat program tommorow. I just wanted to switch things up for that workout. Hard to stick to programs for me coz I get bored. Thanks for the comment.
 
Workout today was averagish. Today I just wasn't in the mode to workout or anything. I felt drained even after good sleep and proper nutriton. Just one of thoughs days. I did max out my deadlift to find that I have only improved on it a little bit.

Deadlift
135x5
185x5
235x1 (+5 of my max)
185x5

Bulgarian squats
2x10 with 35 Pounds

Lunges
1x10 with 25 pounds

stepups
1x10 with 25 pounds

Upright rows
2x10 with 70 pounds

Bicep Curls
3x5 with 60 pounds
 
jmanjman47 - Some deadifting exercise you can add in.

1. 45 degree back extension, roman chair back extension, every workout.

2. Do you have a Glute Ham Raise, if not do Hamstring curls. (I know, a machine) You have to train the hamstring from both the origin and insertion. This means that you nee a knee flexing ham curl. If all you have access to is a machine, get it done. Every Workout.

3. I like the Good morning idea, make sure you read up on form and be conservative in the beginning. Your best bet would be to Build a low back base using back extensions, or pull throughs.

4. Pull Throughs - great exercise, you could do these every workout as well.

Actually do this at the end of every workout -

Everything 2 - 3 sets - 10 reps. Do the exercises as a circuit. Rest short between circuits, focus on increasing the work capacity in your posterior chain. (if you have a reverse hyper, add that to the circuit)

1. Back extension
2. GHR / Ham Curls
3. Pull Throughs

Every workout - for one month. You have a journal so we will see how things are coming along. At the end of the month we will see where your strength is at. :D
 
georgen, do you mean any sort of back extension? any favourites?

I too have lower back weakness in my deadlift. Maybe i should try this, though my gym time would increase, which is not good, im already spending alot of time in the gym, but if i do it as you suggested with low rest periods this doesnt have to take that long. Is this something you think you can add every workout without really having to cut anything else? all my days are pretty much around 6 exercises now.

Since my squat is out due to my hip flexor pain, i was actually thinking of doing some GMs in its place, its in no way a substitute for the squatting motion, but i do single leg squats twice a week, and overhead squats once a week (the overhead squats are so light they dont bother it, stabilizing the load is the hard part) so the squatting motion is covered

Jman, sorry if im hijacking, but since we have the same problem i just thought georgen could help us both out in this thread, if you want me to start my own, just say the word :)
 
georgen, do you mean any sort of back extension? any favourites?
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45 degree back ext. or a roman chair back extension. Something you can use weight for.

though my gym time would increase,
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Nah, it is only like 5 - 10 min of work. Do it for a month.

Is this something you think you can add every workout without really having to cut anything else?
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Sometimes weak areas need a lot of extra work. There is nothing wrong with that. Just a month. We can reassess after that. I would not cut any exercises.
 
just tried today, my god, ive been neglecting direct lower back work, i REALLY felt it. Im gonna go post it in my log now :p
 
Today I rest. You guys have posted some useful advice so I thank you for that. And thanks for those articles goergen they helped me alot also. My next workout I'll add in some Good mornings (for lower back), Glute Ham raises (for hamstrings) and I'll try sumo deadlifts for a while because I could use the hip explosion for football.

Barbell Sumo Deadlift

Finnally I found the glute- ham raise. Always wandered what that was
Barbell Glute-Ham Raise

If we don't have that machine I'll try ham curls then. I know we have those.

Good mornings- Barbell Good-morning

The good mornings look difficult...
 
think about sitting back with the good mornings, and keep your chest up and dont let your back round. If your chest caves inn and the upper back rounds the bar will roll to your neck. which is not good.
 
wow, jman. nice squats. im going to try the 20 rep squat program when im better. congrats on your progress y friend. you should be very proud and very happy.
since you have experiance, can you tell me whether or not rotating 5x5 is better, or just sticking striaght with the 20 rep squats.

concerning the 20 rep squat program, is it okay to kind of create our own routine aside from the 20 rep squats? like this?:
WORKOUT A
20 rep squats
1x15 RDL
mixed set chins
same volume dips as chins
rotator cuffs

WORKOUT B
20 rep squats
1x15 RDL
2x10 bench
2x10 rows
some iso mayb

and just alternate the workouts.
im just wondering if this looks good. i dont like what they did on bb.com. it looks unbalanced.

where are you at now in your training?
 
Proteinboy said:
wow, jman. nice squats. im going to try the 20 rep squat program when im better. congrats on your progress y friend. you should be very proud and very happy.
since you have experiance, can you tell me whether or not rotating 5x5 is better, or just sticking striaght with the 20 rep squats.

concerning the 20 rep squat program, is it okay to kind of create our own routine aside from the 20 rep squats? like this?:
WORKOUT A
20 rep squats
1x15 RDL
mixed set chins
same volume dips as chins
rotator cuffs

WORKOUT B
20 rep squats
1x15 RDL
2x10 bench
2x10 rows
some iso mayb

and just alternate the workouts.
im just wondering if this looks good. i dont like what they did on bb.com. it looks unbalanced.

where are you at now in your training?
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Yeah, I created my own routine outside of the squat program instead of listening to what the article said. I think the 20-rep squat program is alot better because you get alot more overall work and theres a less chance you will squat to high. I tried the 5x5 and it just didn't feel like I was doing anything. Give the 20-rep squat program a try.
 
nice. oh and i definetly will do the 20 rep squatting. i know my body can take it.
it ought to be tons of fun with front squats too. LOL
maybe that will be a good progression to do after one completes the 20 rep back squats, given they rest and rotate a different routine for 6 weeks before doing it again.
 
I'll be back to the gym on Monday. I haven't worked out since I think Wednesday or Thursday. I think the break was needed though. Can't wait to jump back in tommorow though.

Of course I will only have a week. Practice starts the 6th..
 
Monday's Workout

Sumo Deadlift
95x5
135x5
185x6
185x6
185x6
185x6

Ham curls
Left Leg- 2x10 of 30
Right Leg- 2x10 of 30 (this leg is alot weaker, probably explains why this leg is always sore on leg/running days and my other leg isn't)

Calve Raises
225x10 for 3 sets

Bench Press
100x10
115x8
135x6
155x3

Bent-rows
95x6
55x10 for 3 sets

Isometric Back exercise machine (new machine, really liked it)
3x5 with 50 pounds

Planks to failure with 25 pound weight on back.

I think that covers it. My next weight lifting workout will be my last offseason workout because football starts the 6th. I can keep weight lifting until school starts but then after thats it going to be only a full-body workout every Saturday.
 
Today is my 2nd rest today. Usually I run but I want my right hamstring to get some more rest. Tommorow I should be getting back into squats. I'm gonna do the 20-rep squat program again but this time I wanna break parallel (Hip bone below the knees). I will proably have to lower the weight because last time I did 20-rep squat I used 230 at parallel. I think I'll do 185 because if we have a combine before football this is the weight we rep out.
 
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Today was a great workout. The 20-rep squat program today was a freaking killer. I decided to go below-parallel now. Almost ATG. And it made a huge difference. I had to drop the weight alot. On the 13th rep I had to start standing there to catch breath.

Squats
95x10
115x6
135x20

Ham Curls
35x5
35x5
35x5

Bench Press
95x8
115x6
135x4
175x1
135x4
115x6
95x8

Isometric Back Row
95x5
110x5
110x5
110x5
110x5

Tricep Pushdown
50x10
50x10

Bicep Curls
65x5
65x5
65x5

Cable Core Rotation and Cable Incline core rotation
12.5x10 on right
12.5x10 on left
 
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