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Ross_HarkinsIcon...31-03-2010 @ 15:27 
Cleverer than YOU
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SuperSteel101 said:More Sqauts today ....

Week 1 Day 2 Crazy Squat Routine
3 x 10 20kgs
1 x 5 60 kgs
1 x 3 80 kgs
1 x 2 100 kgs
1 x 1 120 kgs
5 x 7 135 kgs


Day 2 of this routine in the bag. I must admit my legs were stiff and sore as hell today, I actually wasn't even able to hit depth on my first warm up set using only the bar! Ended up doing an extra long warm up and tons of stretching and to my surprise the top sets felt really easy, it was simply a case of mind over matter and ignoring the pain in my legs.

Pleased with this, more squatting on Fri and I'm very much looking forward to it. I'm determined to get good at squatting!


That's horrible volume, worked out I would have to be doing 165kg for my 5x7 to be equivalent to you, think I'd be too lazy lol! good luck withit should be interesting to see what you get at the end, plus with all those reps I'd defo expect larger pins too!
SuperSteel101Icon...31-03-2010 @ 15:49 
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SQ 200, BP 155, DL 250
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good4gains said:
Good squats mate,The fact of the soreness and stiffness will be lack of recovery,I've done it a few times myself.


Thanks mate. Yeah without a doubt the soreness is due to a lack of recovery, the higher reps on Mondays session really took a toll as I'm not conditioned to doing them on squats again as yet. Thing about this routine is you squat 4 days a week, so I've just got to suck it up and get on with it even if I'm feeling sore lol.
SuperSteel101Icon...31-03-2010 @ 15:52 
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Ross_Harkins said:
That's horrible volume, worked out I would have to be doing 165kg for my 5x7 to be equivalent to you, think I'd be too lazy lol! good luck withit should be interesting to see what you get at the end, plus with all those reps I'd defo expect larger pins too!


Lol yeah it is horrible volume, but I figured I need to really push myself and do a heck of alot of squatting if I am to get good at it, hope it works lol.

Also yeah it'd be good to have bigger stronger legs to go with the guns haha Grin
good4gainsIcon...31-03-2010 @ 15:53 
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SuperSteel101 said:
Thanks mate. Yeah without a doubt the soreness is due to a lack of recovery, the higher reps on Mondays session really took a toll as I'm not conditioned to doing them on squats again as yet. Thing about this routine is you squat 4 days a week, so I've just got to suck it up and get on with it even if I'm feeling sore lol.


I'm not doubting that you will feel sore,4 times a week is hard core,just doing them every 4 days for me is enough but always worth trying.
SuperSteel101Icon...31-03-2010 @ 16:00 
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good4gains said:
I'm not doubting that you will feel sore,4 times a week is hard core,just doing them every 4 days for me is enough but always worth trying.


Yeah mate, I must admit I do like the sounds of your approach to squatting, definately something for me to look at in 4 weeks time.

Funnily enough my legs feel remarkably less sore now than they did before todays squats, hopefully they won't be agony again tomorrow lol!
Little_MikeIcon...31-03-2010 @ 20:27 
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how come your having a 6 week lay off from regular bench press
good4gainsIcon...31-03-2010 @ 20:31 
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SuperSteel101 said:
Yeah mate, I must admit I do like the sounds of your approach to squatting, definately something for me to look at in 4 weeks time.
Funnily enough my legs feel remarkably less sore now than they did before todays squats, hopefully they won't be agony again tomorrow lol!


I normally train in the morning and then feel some uncomfort in the legs at the night time and the day after too.
SuperSteel101Icon...31-03-2010 @ 20:37 
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Post Edited: 31.03.2010 @ 22:36 PM by SuperSteel101
Little_Mike said:how come your having a 6 week lay off from regular bench press


Since returning from the lay off I had after injuring my back my approach to improving my bench press has been to do pretty much all sorts of excercises bar regular heavy benching and it's worked really well so far. (By this I mean doing floor press, 2 board bench press, close grip, incline bench press etc).

Upon returning from injury all I could bench was 140 and within a pretty short period of time I was back up to 155 and feeling stronger than pre injury. So I'm gonna stick with this approach a while longer and see how I get on. At some point I'll no doubt return to a regular bench intensive approach, but not just yet lol.
SuperSteel101Icon...31-03-2010 @ 20:38 
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Post Edited: 31.03.2010 @ 20:43 PM by SuperSteel101
good4gains said:
I normally train in the morning and then feel some uncomfort in the legs at the night time and the day after too.


Yeah I know what you mean mate. Just got my girlfriend to give me a leg massage, it was awesome and hopefully it will stop me being as sore tomorrow morning lol!
good4gainsIcon...31-03-2010 @ 20:40 
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SuperSteel101 said:
Yeah I know what you mean mate. Just got my girlfriend to give a leg massage, it was awesome and hopefully it will stop me being as sore tomorrow morning lol!


Ha ha sounds like a plan,think I will be using that method later Wink
SuperSteel101Icon...31-03-2010 @ 20:41 
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Post Edited: 31.03.2010 @ 20:45 PM by SuperSteel101
Haha good shout mate, it's the way forward!
Little_MikeIcon...01-04-2010 @ 17:21 
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Thats cool you have found somethink that is working for you

i also like the 2 board press and always put them in my bench session Grin
SuperSteel101Icon...02-04-2010 @ 18:26 
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Yet more squats today ...

Week 1 Day 3 Crazy Squat Routine
3 x 10 20 kgs
1 x 5 60 kgs
1 x 3 80 kgs
1 x 2 100 kgs
1 x 1 125 kgs
7 x 5 145 kgs

Speed Bench Press
1 x 10 20 kgs
1 x 5 15 kgs
1 x 5 60 kgs
8 x 3 80 kgs

This was tough today, my legs were very very sore! It was just a case of ignoring it and grinding things out, I got all the prescribed reps and sets so pleased with how I battled through. Zero days rest and more squatting tomorrow, it's gonna hurt but I'm looking forward to it!
good4gainsIcon...02-04-2010 @ 18:35 
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good with physics, not so with grammar
Member 900, 2544 posts
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870.0 kgs @ 95kgs UnEq
Post Edited: 02.04.2010 @ 18:36 PM by good4gains
SuperSteel101 said:Yet more squats today ...

Week 1 Day 3 Crazy Squat Routine
3 x 10 20 kgs
1 x 5 60 kgs
1 x 3 80 kgs
1 x 2 100 kgs
1 x 1 125 kgs
7 x 5 145 kgs

Speed Bench Press
1 x 10 20 kgs
1 x 5 15 kgs
1 x 5 60 kgs
8 x 3 80 kgs

This was tough today, my legs were very very sore! It was just a case of ignoring it and grinding things out, I got all the prescribed reps and sets so pleased with how I battled through. Zero days rest and more squatting tomorrow, it's gonna hurt but I'm looking forward to it!


Is that a good routine? Sounds like it will just over train you.
SuperSteel101Icon...02-04-2010 @ 18:39 
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Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 kgs @ 80.6kgs UnEq
Post Edited: 02.04.2010 @ 20:28 PM by SuperSteel101
good4gains said:
Is that a good routine? Sounds like it will just over train you.


Yeah you do go into a state of overtraining, but it is intended. It works on the principal of super compensation (or something along those lines lol) whereby your body is forced to adapt rapidly. It's a well known routine and lots of people seemed to have used it and got great results, I'm gonna stick with it and see how it goes, I like a challenge and a bit of pain haha!

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