alek’s log
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- DCR
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Re: alek’s log
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.
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
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Re: alek’s log
Thanks, man!!
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.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.
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
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Re: alek’s log
@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
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Re: alek’s log
Yeah, man. Of course!DCR wrote: ↑Wed May 24, 2023 11:20 am 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!")
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.
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Re: Training
So, things are going well, I see!alek wrote: ↑Wed May 24, 2023 8:57 amComp Squat[/u]
385 x 1
405 x 2
425 x 1
435 x 1 @ 10
440 x 1 @ walkout only
OT 3:00
- DCR
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Re: alek’s log
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.alek wrote: ↑Wed May 24, 2023 6:16 pm 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.
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 wrote: ↑Wed May 24, 2023 6:16 pm 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.
- alek
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- alek
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Re: alek’s log
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!
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Re: alek’s log
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.)alek wrote: ↑Wed May 24, 2023 10:48 am
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.
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
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Training
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.
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
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Warming Up
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.
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
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Third Powerlifting Meet
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.
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.
Last edited by alek on Sat Jun 10, 2023 6:22 pm, edited 10 times in total.
- DCR
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Re: alek’s log
Hope you tear it up tomorrow, dude.
- cgeorg
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Re: alek’s log
Good luck!
- augeleven
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Re: alek’s log
Kill it!
- broseph
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Re: alek’s log
Yeah buddy!
- alek
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- broseph
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Re: alek’s log
Seeing all your meet success in the PR thread and Meet Results thread.
Strong work, man. Glad you had such a great meet!
Strong work, man. Glad you had such a great meet!
- alek
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- alek
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Conditioning
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.
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.