alek’s log

[DCR]

This is an insane run, just killing it.

If I hadn’t recently committed to a particular progression, I’d be dissecting tfo of your squat programming over these past few weeks/months.

[alek]

This is an insane run, just killing it.

Thanks, man!!

If I hadn’t recently committed to a particular progression, I’d be dissecting tfo of your squat programming over these past few weeks/months.

I've been running a DUP setup for quite some time now. It's a mimic of Hanley's MM circa 2018 where he talked about an Hypertrophy, Power, Strength (HPS) weekly scheme.

At first, I was doing

Monday: Lying leg curls and SSB squat - around 4 sets of 8 to rpe 7 or so.
Wednesday: Comp squat - around 4 sets of 2 to rpe 7 or so.
Friday: Lying leg curls and Paused squat - around 4 sets of 4 to rpe 7 or so.

That seemed to go okay, and my e1rm was creeping up on Wednesdays. Then I watched this video around the beginning of March:



I started thinking about SFR and how I could use it in my training. I switched from ssb to leg press on Mondays in order to really hammer my legs without inducing low back fatigue, which is usually a killer for my comp squat strength. I also quit doing traditional deadlift exercises on Mondays as well--I started doing barbell hip thrusts instead. So now Mondays look like

Monday:
Lying leg curls - around 3 sets of 8
Leg Press - usually 3 sets of 8 with really heavy weight--I'm using 5 plates per side; usually @9+
Hip Thrusts - usually 4 sets of 8 with pretty light weight--just trying to get a glute pump.

I haven't been doing the hip thrusts the past couple weeks mostly because of time issues.

My Wednesday has mostly stayed the same although I went through a rotation of doing triples one week, doubles the next, and then singles, repeating afterwards. That worked okay, but when I did a triple, a double, a single, and another top single, that really seemed to get the weight moving.

Friday has pretty much stayed the same--doing paused squats for 4 sets of 4--but I've switched to doing 3-0-0 squats lately just for something different and to dial in descent technique for the coming meet.

To wrap it in bit of a bow: I'm doing a DUP setup in an HPS scheme, using high SFR exercises for the Hypertrophy workout; using a pyramid set/rep scheme for the Power workout; and using a squat variation such as paused/tempo squat in a 4x4 fashion for the Strength workout.

After the meet, I'll try to get a similar setup going for my bench to see if that'll get it moving finally.

[DCR]

@alek, thanks for taking the time to write this up. Bookmarked, along with the video, which I'll watch this evening. (We're having folks over who aren't friends of mine; will give me something to entertain me when I make my various subtle exits. "Gonna go refill the cooler!")

[alek]

alek, thanks for taking the time to write this up. Bookmarked, along with the video, which I'll watch this evening. (We're having folks over who aren't friends of mine; will give me something to entertain me when I make my various subtle exits. "Gonna go refill the cooler!")

Yeah, man. Of course!

A few more thoughts.

I really can’t say enough about pushing the leg press really hard. It was a great stimulus but not very fatiguing. Yeah, it may have been a little squirrelly to walk sometimes, but systemic fatigue was minimal. And I was recovered well enough in two days to set pr’s.

Before doing the pyramid rep scheme on Wednesdays, I think triples across also helped build strength. Moving forward, I’ll probably do triples across, trying to progress them, until a month or two out from a meet.

I don’t know how much Friday’s workout mattered. It probably did help build strength, but I can’t say it was better than either Monday or Wednesday. Especially while really pushing the pyramid rep scheme, I don’t think I could push the Strength workout as much since the Power workout is systemically fatiguing. I might do paused squats on Friday when doing triples across on Wednesdays, trying to push them hard. But when I switch to a pyramid rep scheme on Wednesdays, I might also switch to a more technique-y variation, like tempo, on Fridays.

[Renascent]

Comp Squat[/u]
385 x 1
405 x 2
425 x 1
435 x 1 @ 10
440 x 1 @ walkout only
OT 3:00

So, things are going well, I see!

[DCR]

I really can’t say enough about pushing the leg press really hard. It was a great stimulus but not very fatiguing. Yeah, it may have been a little squirrelly to walk sometimes, but systemic fatigue was minimal. And I was recovered well enough in two days to set pr’s.

You’ve really got me thinking about this now. Once I run this squat progression to the point where twice a week isn’t funny anymore, I’m gonna try this, maybe with the hack squat machine. Gotta wander around that side of the new gym and see what they’ve got.

I don’t know how much Friday’s workout mattered. It probably did help build strength, but I can’t say it was better than either Monday or Wednesday. Especially while really pushing the pyramid rep scheme, I don’t think I could push the Strength workout as much since the Power workout is systemically fatiguing. I might do paused squats on Friday when doing triples across on Wednesdays, trying to push them hard. But when I switch to a pyramid rep scheme on Wednesdays, I might also switch to a more technique-y variation, like tempo, on Fridays.

I love paused squats, but have to admit that, like paused bench, they never did a thing for my normal squats / touch and go bench. I just got good at doing the paused movements. I can see how tempo work on the eccentric, and then practicing blowing it up immediately upon hitting depth, would help. One of the Juggernaut women had a good video on that. Then again my squat is trash so what do I know.

[alek]

Comp Squat[/u]
385 x 1
405 x 2
425 x 1
435 x 1 @ 10
440 x 1 @ walkout only
OT 3:00

So, things are going well, I see!

Thanks, man! Just hoping to keep it going for about two more weeks.

[alek]

You’ve really got me thinking about this now. Once I run this squat progression to the point where twice a week isn’t funny anymore, I’m gonna try this, maybe with the hack squat machine. Gotta wander around that side of the new gym and see what they’ve got.

The hack squat didn't quite agree with me as much as the leg press--I would get some back fatigue from it--but if it works for you, then go for it!

[DCR]

Then I watched this video around the beginning of March:



I started thinking about SFR and how I could use it in my training. I switched from ssb to leg press on Mondays in order to really hammer my legs without inducing low back fatigue, which is usually a killer for my comp squat strength. I also quit doing traditional deadlift exercises on Mondays as well--I started doing barbell hip thrusts instead.

Watched last night and glad I did. That was worthwhile. (The quality substance aside, he's really unlikable. I'd seen him referenced a million times but never watched one of his videos.)

Interestingly, Wendler, in his most recent semi-yearly listacle, included the following:

3. Main Lifts - Your lower body volume should be LOW. For younger athletes - no more than 2 lower body main lifts/week. For older athletes, 1 time/week. THIS IS LONG TERM SUSTAINABLE. I have zero interest in the 6-8 Week Crue.

7. If you want more lower body volume - reach into the assistance pool.

I'm getting the message.

[alek]

I was out of town last week; I did train a couple times.

6/6/23 Tuesday [Training]

AMBW & Umbilicus
??? & ??? I haven't really been keeping track since I went out of town.

Leg Press
Sled + 450 x 8 x 3
OT 3:00

Machine Chest Press
100 x 8
110 x 8,7
OT 2:30

Deficit Deadlift
Slow ecentric
225 x 8 x 3
OT 3:00

I'm feeling pretty all right; I'll train on Thursday--just doing some warmups for the comp movements.

[alek]

Just warmed up today to see how long it takes. I messed myself up with my squat warmup at my last meet; don’t want to do that again.

Comp Squats
Warm up to 385 x 1 @ ~15 minutes. Will open at 185kg.

Comp Bench
Warm up to 225 x 1 @ ~10 minutes. Will open at 105kg.

Comp Deadlift
Warm up to 365 x 1 @ ~10 minutes. Will open at 195kg.

Didn’t want to put too much fatigue into my low back. I have a little, but it’ll dissipate quickly.

[alek]

Friday, June 9. The night before.

Checked in, equipment checked—they won’t let me wear my Exodus Strength t-shirt—and got rack heights.

Saturday, June 10.

Slept like crap; weighed in at 88.0.

Lifting starts at 9 am, but I’m in third flight; may not make first squat attempt until after 10 am.

Squat
1st: 185kg 3 whites
2nd: 192.5kg 3 whites state record
3rd: 200kg 3 whites state record

Bench
1st: 105kg 3 whites
2nd: 110kg 3 whites
3rd: 115kg 3 whites

Deadlift
1st: 195kg 3 whites
2nd: 205kg 3 whites
3rd: 220kg 3 reds, got it to just below my knees.

8/9; totaled 520kg, a meet pr; set two squat state records; set all-time and meet squat pr.

I'm probably going to take next week off from the gym; I plan on implementing more cardio into my life. I should get back to training the week after, and I've already got some ideas about what I want to do then. I plan on doing another meet in early November.

[DCR]

Hope you tear it up tomorrow, dude.

[cgeorg]

Good luck!

[augeleven]

Kill it!

[broseph]

Yeah buddy!

[alek]

Hope you tear it up tomorrow, dude.

Good luck!

Kill it!

Yeah buddy!

Thanks, guys!!

[broseph]

Seeing all your meet success in the PR thread and Meet Results thread.

Strong work, man. Glad you had such a great meet!

[alek]

Seeing all your meet success in the PR thread and Meet Results thread.

Strong work, man. Glad you had such a great meet!

Thanks, man! I had a great time; it was a lot of fun, and I'm super stoked about that 200.

[alek]

6/12/23 Monday [Conditioning]

Peloton
6.14 miles in 20 minutes

Metal Rec of the Day
Velociraptor by Howdytoons

If you have a dino fan in the house, you'll love it.