Good stuff on the squat PB though as others have said your knees appear to be buckling and i would guess 285 is very near your max. Read the following . Knee buckling is due to weak adductors.
jon's life of lifting
- Thread starter Proteinboy
- Start date
thanks for that post, BB. i agree. im happy that i can keep squatting tho.
i actually can squat over 300lbs, i guess with unperfect form though, because when i go "heavy"(for me), my knees tend to butterfly a bit lol.
but i will definetly fix. thankyou for the tips BB and everyone else!
i actually can squat over 300lbs, i guess with unperfect form though, because when i go "heavy"(for me), my knees tend to butterfly a bit lol.
but i will definetly fix. thankyou for the tips BB and everyone else!
When it comes to cutting and bulking, that is a personal choice obviously. What it comes down to for me is... Did I start lifting to look better or to be stronger? Both are positives, but which was my main objective?? In all honesty, since I no longer play sports, it was to look better. So for me I would do whatever would make 'me' happier with my body-- assuming it's healthy. Just some food for thought I suppose, I need to get muscle 1st though before I cut down on my BF so I don't look like I did in my before pictures were I look like a lean twig 
... anyways, just do what makes you happy bro. Keep up the good work regardless
... anyways, just do what makes you happy bro. Keep up the good work regardlessthankyou tekton, i think i will continue to get stronger for a couple more weeks, lol. just cant ditch the gains you know? 
your a nice guy tek
9/9/09
DE BOX SQUAT
did these with a 9 inch box, did deep olympic box squats
10X2 @ 150
RPE: 6
anyone think this is a bad idea?
BENT OVER ROWS
135x2x3
155X4X8 (+5lbs)new PR
really happy with these
RPE: 9
BENCH
135x2x3
180x5x5
RPE:8-9
DEADLIFT
135x2x3
240x3x8 (+5lbs)
RPE: 8
PWO: USUAL
busy: ]
your a nice guy tek 9/9/09
DE BOX SQUAT
did these with a 9 inch box, did deep olympic box squats
10X2 @ 150
RPE: 6
anyone think this is a bad idea?
BENT OVER ROWS
135x2x3
155X4X8 (+5lbs)new PR
really happy with these
RPE: 9
BENCH
135x2x3
180x5x5
RPE:8-9
DEADLIFT
135x2x3
240x3x8 (+5lbs)
RPE: 8
PWO: USUAL
busy: ]
We are on opposite schedule man. I am starting my bulking phase and you are about to start the cut phase. I agree with you man, losing the definition sucks. Feels weird to watch the body get flabbier and the abs line disappearing BUT you have to remember the big picture. Without getting stronger, you will not get bigger. Once you are done cutting, the extra muscle will make a huge difference.
It's awesome that you are breaking your own PR's and adding more weight to your worokout. Keep rocking.
It's awesome that you are breaking your own PR's and adding more weight to your worokout. Keep rocking.
thanks, tic. its different around here without you man. thanks for the encouragement, i cant wait to cut and see the extra mass!
how did your cutting go? how are you planning on doing this bulk?
how did your cutting go? how are you planning on doing this bulk?
9/11/09
SQUATS
45x12
135x2x6
225x5
245x5
245x5
225x3x5
135x2x5
as you can see, i did many sets. this is because i watched videos on startingstrength.com about correct squat form and learned about hip drive. i am re-learning the squat, now incorporating hip drive instead of keeping my chest up and powering through with the quads. i beleive that using hip drive is the proper way to squat(no controversy there), and that i will be seeing better gains once i start using my hip muscles(hams, glutes) in the squat more. however, i noticed it works the lower back more. i will have to practice these more and more.
MILITARY PRESS
45x2x10
65x5
95x3
115x10x3 (+5lbs)
RPE: 8
BIG SHOUTOUT TO JONNYSOLO! thanks for the link about the press my man. it really really helps a lot. i felt a lot stronger at these now that i learned great form!!!
PULLUPS
5
4x5 @ +30lbs (+5lbs...keep in mind that i have a weight belt, a 4ft chain, and my shoes that are not accounted for)
5
RPE:9-10
PUSHUPS
2x20
full extension with these for healthy shoulders : ]
RPE:7
PWO: USUAL
notes: UNLOADING WEEK COMPLETE!
notice that for this unloading week, i simply cut out all the isolation that was keeping me in the gym for 15+more minutes. by getting out of the gym quicker, and keeping intensity in check, i feel more refreshed and ready to get back into the gym next week and add in my iso's again. probably 1 or 2 max each workout.
on another note, i am pumped about my press. i feel like i finally found a way out of the plateau: great form. i feel a 135 press coming soon!
SQUATS
45x12
135x2x6
225x5
245x5
245x5
225x3x5
135x2x5
as you can see, i did many sets. this is because i watched videos on startingstrength.com about correct squat form and learned about hip drive. i am re-learning the squat, now incorporating hip drive instead of keeping my chest up and powering through with the quads. i beleive that using hip drive is the proper way to squat(no controversy there), and that i will be seeing better gains once i start using my hip muscles(hams, glutes) in the squat more. however, i noticed it works the lower back more. i will have to practice these more and more.
MILITARY PRESS
45x2x10
65x5
95x3
115x10x3 (+5lbs)
RPE: 8
BIG SHOUTOUT TO JONNYSOLO! thanks for the link about the press my man. it really really helps a lot. i felt a lot stronger at these now that i learned great form!!!
PULLUPS
5
4x5 @ +30lbs (+5lbs...keep in mind that i have a weight belt, a 4ft chain, and my shoes that are not accounted for)
5
RPE:9-10
PUSHUPS
2x20
full extension with these for healthy shoulders : ]
RPE:7
PWO: USUAL
notes: UNLOADING WEEK COMPLETE!
notice that for this unloading week, i simply cut out all the isolation that was keeping me in the gym for 15+more minutes. by getting out of the gym quicker, and keeping intensity in check, i feel more refreshed and ready to get back into the gym next week and add in my iso's again. probably 1 or 2 max each workout.
on another note, i am pumped about my press. i feel like i finally found a way out of the plateau: great form. i feel a 135 press coming soon!
Last edited:
Grat job, glad it helped you too...
9/14/09
STATIC LUNGES
45x2x12
140x12(+5lbs)
140x12(+5lbs)
140x12 (+5lbs)
RPE:9
wow! the first and second set werent too bad, but the third set really got me! gave me a HUGEEEE pump in my quads that didnt go away for 5 minutes, so i just walked it out. these had me breathing deep!
INCLINE BENCH
45x12
45x12
95x8
120x8(+5lbs)
125x8(+10lbs)
125x8(+10lbs)
RPE:8
these felt really good.
PENDLAY ROWS
115x6
135x6
145x6
155x6
165x6
165x6
RPE:8
starting a new set/rep scheme for pendlays:4x6. these felt good as well.
RDL
150x12(+5lbs)
155x12(+10lbs)
RPE:7
these are really easy because i started really light, and i just add some weight each time i do them.
SUPERSET WITH (45sec)REST:
LONG BAR CURLS
65x12
65x12(+2 reps)
65x12(+2reps)
moving up weight next time
SINGLE LEG ELEVATED CALF RAISE
2X15 @ 30lb db
10 @ 30lb db
working up to 3x15 with 30lb db
PWO: USUAL
notes: back to my isos and it feels great. good workout today, cant wait for the next!
today was a kick ass workout because i was ready after taking an unloading week. it really helped. i think i'l take one every month or so depending on the intensity of my workouts and how stressed i feel.
im estimating 2 more weeks before i cut. trying to put more and more weight on before that!
STATIC LUNGES
45x2x12
140x12(+5lbs)
140x12(+5lbs)
140x12 (+5lbs)
RPE:9
wow! the first and second set werent too bad, but the third set really got me! gave me a HUGEEEE pump in my quads that didnt go away for 5 minutes, so i just walked it out. these had me breathing deep!
INCLINE BENCH
45x12
45x12
95x8
120x8(+5lbs)
125x8(+10lbs)
125x8(+10lbs)
RPE:8
these felt really good.
PENDLAY ROWS
115x6
135x6
145x6
155x6
165x6
165x6
RPE:8
starting a new set/rep scheme for pendlays:4x6. these felt good as well.
RDL
150x12(+5lbs)
155x12(+10lbs)
RPE:7
these are really easy because i started really light, and i just add some weight each time i do them.
SUPERSET WITH (45sec)REST:
LONG BAR CURLS
65x12
65x12(+2 reps)
65x12(+2reps)
moving up weight next time
SINGLE LEG ELEVATED CALF RAISE
2X15 @ 30lb db
10 @ 30lb db
working up to 3x15 with 30lb db
PWO: USUAL
notes: back to my isos and it feels great. good workout today, cant wait for the next!
today was a kick ass workout because i was ready after taking an unloading week. it really helped. i think i'l take one every month or so depending on the intensity of my workouts and how stressed i feel.
im estimating 2 more weeks before i cut. trying to put more and more weight on before that!
hmmm...lol
i still go real deep. i have my stance like before, a little wider than shoulder width. then i squat down as far as i can go, but i focus on driving with the hips more(pushing the ass up)
the real reason i started using hip drive is because i watched a vid of riptoe coaching a guy to squat with hip drive for startingstrength, and i just figured that it would be the smarter way to squat.
however, i always do very deep squats, and i think i actually prefer olympic squats...so should i stick to oly squats(quad dominant), and allow other exercises like deadlifts, goodmornings, rdls to focus on my hips?
because im already used to/adapted to doing oly squats
i still go real deep. i have my stance like before, a little wider than shoulder width. then i squat down as far as i can go, but i focus on driving with the hips more(pushing the ass up)
the real reason i started using hip drive is because i watched a vid of riptoe coaching a guy to squat with hip drive for startingstrength, and i just figured that it would be the smarter way to squat.
however, i always do very deep squats, and i think i actually prefer olympic squats...so should i stick to oly squats(quad dominant), and allow other exercises like deadlifts, goodmornings, rdls to focus on my hips?
because im already used to/adapted to doing oly squats
the form does change with hip drive, i dont feel the same squatting with it. i think i feel weaker because i have squatted with olympic squats for almost a year now so i am more used to that.
you thinhk i should stick with olympic squats? or vary like you said?
you thinhk i should stick with olympic squats? or vary like you said?
9/16/09
FRONT SQUATS
45x2x5
135x5
185x5
185x5
185x5
185x5
185x5
RPE:7
these were done to get warm, get the heartrate gonig(which it did). weight will go up gradually. im glad to have front squats back in my program; they work the abs so well...
BENCH
135x12
145x13(+3 reps)
145x12(+2 reps)
RPE:9
first 2 sets were easy. last set was challenging
CHINS
3
10x3 @ +40(+5lbs)
RPE:8
these were fun. i weighed 211lbs with everything on.
so its 211 for 10x3. i have a quick question though: who can row as much/more as they can chinup? i think a good goal for me is to pendlay row 210 for 10x3.
DEADLIFTS
2x3 @ 135
3 @ 225
275x3
275x3
275x3
275x3
275x3(ALL +5lbs)
these felt great.
SHRUGS
2x15 @ 135
10 @ 135
PWO: USUAL
notes: im having a good time making increases in my lifts gradually. its coming along great. i think im going to keep the front squat so that i squat 2 times a week with decent weight.
here is a layout of my routine as of now:
LEG EXERCISES:
lunges once a week(monday). alternate 3x12 and 4x5
RDLs once a week(monday). 2x12
front squats once a week(wednesday). always 5x5
deadlifts once a week(wednesday). alternate 3x8 and 5x3
back squats once a week(friday). alternate 3x12 and 5x3
PUSHING EXERCISES:
incline bench on monday. 3x8
flat bench on wednesday. alternate 3x12 and 5x5
military press on friday. alternate 3x10 and 10x3
PULLING: always alternate horizontal pulling and verticle pulling(no 2 horizontal/vertical pulls in a row)
pendlay rows 4x6
chinups 10x3 and 3x12
bent over rows 4x8 and 3x15
pullups 5x5 and 3x10
that is how i organize my workouts.
this way, i add weight every week. say i did squat 3x12. the next time i add weight is 2 weeks later when i do 3x12 again. this makes it so that gains can be more consistant and the body can get stronger at a realistic pace. its working so far, i change set/reps when the gains stop coming. i change the exercises when i feel things are too stale.
any comments/tips appreciated.
everyone have a good day!
FRONT SQUATS
45x2x5
135x5
185x5
185x5
185x5
185x5
185x5
RPE:7
these were done to get warm, get the heartrate gonig(which it did). weight will go up gradually. im glad to have front squats back in my program; they work the abs so well...
BENCH
135x12
145x13(+3 reps)
145x12(+2 reps)
RPE:9
first 2 sets were easy. last set was challenging
CHINS
3
10x3 @ +40(+5lbs)
RPE:8
these were fun. i weighed 211lbs with everything on.
so its 211 for 10x3. i have a quick question though: who can row as much/more as they can chinup? i think a good goal for me is to pendlay row 210 for 10x3.
DEADLIFTS
2x3 @ 135
3 @ 225
275x3
275x3
275x3
275x3
275x3(ALL +5lbs)
these felt great.
SHRUGS
2x15 @ 135
10 @ 135
PWO: USUAL
notes: im having a good time making increases in my lifts gradually. its coming along great. i think im going to keep the front squat so that i squat 2 times a week with decent weight.
here is a layout of my routine as of now:
LEG EXERCISES:
lunges once a week(monday). alternate 3x12 and 4x5
RDLs once a week(monday). 2x12
front squats once a week(wednesday). always 5x5
deadlifts once a week(wednesday). alternate 3x8 and 5x3
back squats once a week(friday). alternate 3x12 and 5x3
PUSHING EXERCISES:
incline bench on monday. 3x8
flat bench on wednesday. alternate 3x12 and 5x5
military press on friday. alternate 3x10 and 10x3
PULLING: always alternate horizontal pulling and verticle pulling(no 2 horizontal/vertical pulls in a row)
pendlay rows 4x6
chinups 10x3 and 3x12
bent over rows 4x8 and 3x15
pullups 5x5 and 3x10
that is how i organize my workouts.
this way, i add weight every week. say i did squat 3x12. the next time i add weight is 2 weeks later when i do 3x12 again. this makes it so that gains can be more consistant and the body can get stronger at a realistic pace. its working so far, i change set/reps when the gains stop coming. i change the exercises when i feel things are too stale.
any comments/tips appreciated.
everyone have a good day!
Last edited:
I like your deads. Powerfull feeling pulling that weight!
yeah man, i totally agree. deadlifts are one of my favorite exercises of all time. i can really feel the hip strength coming into play; i love building up the hamstrings and back as well! feels awesome pulling up some good weight with good form!
i have a video coming soon of form!
i have a video coming soon of form!
Do Olympic Squats help you in your wrestling or why do you do them? It would be difficult to change (but not impossible) after you started out doing something and have done it all your lifting life. I saw you mention box squats and they are supposed to be done for speed work. I don't think Oly lifters do box squats.
Louie Simmons goes into details of why Oly Squats do not fit the bill for powerlifters in his article . Strength coaches simply recommend Olympic Squatting because that's what they were brought up on.
There is an old story that goes like this:
A power lifter and oly lifter were having a squat competition. The oly lifter puts 400 on the bar and squats it, atg. The powerlifter squats it atg as well. The powerlifter then puts on 600 lbs and power squats that. The oly lifter attempts but fails. This is because he lacked the ham and glute strength to squat that weight.
Moral of the story: Get stronger in the power squat, use oly squat as a supplementary exercise.
A power lifter and oly lifter were having a squat competition. The oly lifter puts 400 on the bar and squats it, atg. The powerlifter squats it atg as well. The powerlifter then puts on 600 lbs and power squats that. The oly lifter attempts but fails. This is because he lacked the ham and glute strength to squat that weight.
Moral of the story: Get stronger in the power squat, use oly squat as a supplementary exercise.