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If in doubt do some squats!

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glen_danburyIconIf in doubt do some squats!02-12-2012 @ 14:35 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
ok going to start keeping track of my training on here as well.

just done The BDFPA southeast - weighed in at 80.8kg and achieved the following unequiped

Squat 220kg
bench 130kg
Deadlift 235kg

squat and deads were a PB in comp, missed 140kg bench.

next year going to do British Single lift in the squat both equipped and unequipped class then hopefully onto the worlds in antwerp.

follow the madcow 5x5 as it really seems to suit squat improvements. will upload videos of comp soon.

aim for next year is 230-240 raw squat and 250-260 equipped
dr_hazbunIcon...02-12-2012 @ 15:05 
tabbouleh and fattoush salads were very refreshing
Member 267, 8548 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
Is that really you in your avatar pic?

If so, hello!
glen_danburyIcon...02-12-2012 @ 16:59 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
that was a week out from the bnbf British finals in 2010 - have since forgotten what its like to be lean :'(

figures have been inputted into spreadsheet and got three plates a side squats 5x5, bench, cleans and some rows to look forward to tomorrow at six
IainKendrickIcon...02-12-2012 @ 17:14 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
Nr Hazburn forgot to say 'def hom'.

Very nice work at divisional. Should be be right up there at the brits.

Nice log title. Factually accurate Happy
glen_danburyIcon...02-12-2012 @ 17:58 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
yeah the pictures definitely homo - I competed in a homo sport for ten years, so I am comfortable with it. I did my best and must have made it 50% less homo by cropping out the striated glutes!

felt I could have got a 600kg total yesterday but was hesitant of pushing things and missing lifts
MattD90Icon...02-12-2012 @ 18:29 
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Skaven for the win !!
Member 2490, 3589 posts
SQ 180, BP 120, DL 230
530.0 kgs @ 82kgs UnEq
glen_danbury said:ok going to start keeping track of my training on here as well.

just done The BDFPA southeast - weighed in at 80.8kg and achieved the following unequiped

Squat 220kg
bench 130kg
Deadlift 235kg

squat and deads were a PB in comp, missed 140kg bench.

next year going to do British Single lift in the squat both equipped and unequipped class then hopefully onto the worlds in antwerp.

follow the madcow 5x5 as it really seems to suit squat improvements. will upload videos of comp soon.

aim for next year is 230-240 raw squat and 250-260 equipped


That's some awesome lifting, very well done. I'll be reading
glen_danburyIcon...03-12-2012 @ 09:02 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Todays lifting – despite it being cold outside the heaters were on full blast at monster gym and it wasn’t nice – made me feel quite sick in the heat

Squats 142kg x5,5,5,5,5
Bench 75,80,86,90,97 x 5
Clean – 50kg, 52kg, 57,60, 65kg x 5

Had two training partners today which slower the pass along with the heat – the clean is still taking some getting used to as I am trying to learn to full clean properly and the transition from full triple extension down into a squat clean position feels odd and on one rep ended up power cleaning it – however glad I am going for full clean as the added front squat element was noticeable in how my legs felt which can only benefit my squat over the next few months – didn’t get time to do lowerback and trunk accessory stuff so will do it later today
glen_danburyIcon...04-12-2012 @ 08:28 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Decided I am definitely doing both unequipped and equipped at the british single lifts – now need to work out how I am going to work this into the 5x5 template

The way I am thinking is to continue with the 5x5 volume phase as its prescribed, once I get to the 3x3 intensification phase I would look to keep the Monday 3x3 straight sets the same and on Friday work through the 3x3 ramped sets up to my top end of three reps unequipped, after that I plan to do another two sets of three reps with suit and wraps (potentially first set with straps down and next set fully suited and wrapped)

Any comments would be appreciated – don’t want to mess with the program too much but need to accommodate a bit of work with the suit in – this will allow me to continue to build the raw strength with the standard program but add in some more top end work equipped as well and maybe just drop some of the pressing and pulling work on those days if needed so it becomes more of a focused squat session (my training windows are a limited 50 minutes three times a week for barbell work)
shanejerIcon...04-12-2012 @ 09:31 
Member 1307, 14110 posts
SQ 355, BP 240, DL 370
965.0 kgs @ 102kgs UnEq
Good luck

Shredded !
JohnGymIcon...04-12-2012 @ 09:40 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
Is it the Madcow advanced routine you have been doing Glen?
glen_danburyIcon...04-12-2012 @ 10:15 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
thanks shane

its the intermediate one which looks a little like the texas method here http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

been following westside type templates and was getting no where, colin harrison another BDFPA competitor suggested this one and just done my first nine week cycle running upto comp just gone - took my deadlift from 225 to 235 and squat from 205-210 upto 220 with potentially more in each lift so definately cant grumble

hope to be hitting 230 by the end of january if the predicters are correct in the spreadsheet (last time they underestimated so fingers crossed)
JohnGymIcon...04-12-2012 @ 10:47 
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Hamstrings feel activated.
Member 1107, 6964 posts
SQ 220, BP 152.5, DL 252.5
625.0 kgs @ 93kgs UnEq
I did that in 2010. I loved it and got a lot from it. I was still progressing when I stopped it too. Roll-Eyes
glen_danburyIcon...04-12-2012 @ 11:11 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
well any program which has you squating three times a week cant be too bad Grin

I do know what you mean though, its so easy to think hmmm what about this method or this routine - if it isnt broke then dont try and fix it.

only amendment I have made is exchanging cleans for the rows and inclines for overhead presses, rows will still be done but will be instead of the bicep curls for slightly higher reps - want a big gnarly set of traps and lats Grin
glen_danburyIcon...05-12-2012 @ 08:27 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
The realisation of the volume phase hit me again today – not looking forward to the next three weeks!!!

Squast 130kg x5,5,5,5,5
Deadlifts 155kg x 5,5,5,5,5
Overhead press 50kg x5,5,5,5,5

Mean to have done pull ups and sit ups but due to an old training partner turning up and talking I ran out of time in my allotted 45 minute workout – don’t know whether it was the volume or the heat but was sweating like hell come the end of it and lowerback was feeling the combination of light squats followed by deads.
Tried to use a continental press technique to see how that would work with the overheads but gave up after two sets as I just looked like I was having some form of seizure as I pressed.
As said already not looking forward to the big jumps of the next few weeks with this!
glen_danburyIcon...07-12-2012 @ 08:30 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today

Squats 120,130,140,147,157 x5
Bench 90kh x 5,5,5,5,5 – all last reps paused
Cleans 60kg x5,5,5,5,4
Pendlay rows 80kg x 8,8 supersetted with
Dips BW x 10,10

Squats were easy but slow – always seems the way on Fridays, can manage the lifts but reps are slow due to fatigue building up from the week. Bench was comfortable
Full cleans I feel I am getting to grips with the transition from triple extension to squat catch position – everything was going well until my fifth rep on the final set. I typically perform cleans on a platform, the platform I use has a big set of squat stands pushed to the back of it but in monster gym its crowded and there isn’t any more proper space to do it else where, anyway I cleaned the weight but must have shoved my elbows up to quick and not been stabile as it pushed me back – I was on the edge of the platform and these are the hammer strength platforms which are about four inches off the ground – needless to say I toppled off straight onto my back and bar came crashing down on my shins

Luckily I kept my chin tucked as otherwise I would have smashed my head on the bench platform which was about two and a half foot behind me! Got up dusted myself off and limped off with my tail between my legs

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