Becoming a Squat Freak

[GqArtguy]

If you can keep your torso like that all the way to the bottom, the FS will not be an issue.

[L'ilJ]

Originally Posted by GqArtguy

If you can keep your torso like that all the way to the bottom, the FS will not be an issue.

Hey Zach, I think this may actually be a compliment. Nice!

[tkinsley]

Haha. Savor that one.

[Alcoholiday]

i printed it out, put it above my bed so i can relish in it, and sleep soundly every night.


4-20-09:
Foam Rolling
Warmup
Acute Corrections

RDLs (limited ROM. right above knee):
135x10
150x10

1 Arm Row:
50x12
60x12

DB Split Squats:
30x12x2 (these were brutal. I felt nauseous after these)

Weighted Pushups
1 chain (20lbs)x10
1 chainx12

Band External Rotation
Planks
ITYs

Here's a video of some of my lifts... 2 sets of the RDLs, 1 set of the rows, and 1 of weighted pushups. I noticed some knee bend on the pushups, so i corrected it on the next set. They looked easy and fast on the video, but felt harder. I think the RDLs i kept better back position.

[Simon C]

Originally Posted by Alcoholiday

i printed it out, put it above my bed so i can relish in it, and sleep soundly every night.

Lucky you!

[Alcoholiday]

4-21-09:

Just some light bw stuff (pushups) in the morning. Pumping out 20 pushups is barely a challenge now.

Then 27 or 28 minutes of intervals on the elliptical (precor). Basically worked up to 300cal burned and then some stretching.

Feeling pretty good. Hip isn't bothering me at all anymore, and flexibility continues to get better.

[tkinsley]

Go, Zach, go!

Glad things are going so well. Mobility is the shizz.

[Alcoholiday]

Fo shizzle my friendizzle


4-23-09:
Foam Rolling
Warmup
Acute Correction

Front Squats:
135x2x3
145x2x2
155x2
form hit or miss on these. I was good morning the second reps a little too much for my liking.

Banded Split Row: Purple+mini 2x12
Banded Split Push: purple 2x15
DB Step Ups: 15lbsx12x2
Face Pulls: green 2x15
Side Bridge: 6x10 second holds (HAPPY with this as 10 seconds was brutal a few months ago)
Prone Scaption: 2x12

Didn't eat much today. but did have chipotle so it's all good.

Video of front squats... again, too much gming for my liking on the second reps, so i'll probably drop the weight down next week. At least it's a good gague for me to see where i'm at. I've lost 20+lbs, and not too much off my front squat (best 5rm was only 175).

[L'ilJ]

You weren't gm-ing too badly. Those front squats are looking pretty damn good Zach. Your rehab work is really doing wonders!

[Alcoholiday]

i haven't updated in awhile. I've been finishing up school (just finished today), working close to full time, and i walk on tuesday. That means i'll be updating again regularly.



Yesterday (at oly gym):
Wt: 212.5 (wow...)
Foam Rolling
Warmup
Acute

Front Squats to box:
worked up to 144x1, then 3x3 with lighter weight

DB Step Ups:
20sx12x2 (this is an increase)

The usual stuff, nothing really noteworthy. I'll be getting a new program from Mike, in i'm thinking a week or two. I'm looking forward to it, because i'm feeling a little stale now.

[MindPower]

congrats on finishing school, welcome to the real world

Originally Posted by Alcoholiday

and i walk on tuesday

[L'ilJ]

Wow, you're done with school? That's awesome! Any big plans? Not exactly the best economic environment to graduate into, huh? Looking forward to seeing what your next program includes. You've really made great progress thus far.

[Alcoholiday]

Originally Posted by MindPower

walking means going to the graduation ceremony and getting my diploma.

Wow, you're done with school? That's awesome! Any big plans? Not exactly the best economic environment to graduate into, huh? Looking forward to seeing what your next program includes. You've really made great progress thus far.

yep, finally done. I haven't even sent out or posted resumes yet. I'm thinking i may take a semester or two off school and assess what i want to do. I'm thinking something medical or sports therapist related, so i'd probably be going back to school. It's not a bad thing though, since the economy is so bad now, it's pretty much the ideal time to be in school.

i'm looking forward to my new program too. Hopefully i can get back to deadlifting sometime soon. i really miss it.

[jruck37]

Congratulations, man! Graduation is an exciting time!

[Alcoholiday]

thanks! I appreciate it!


Feeling a lack of motivation. I got the green light to go ahead and try out some strongman events that are mobile (yoke, farmers) and see how they feel, so hopefully this will get my motivation back. Being small and weak sucks, but what sucks more is not being able to do the stuff you like. Oh well, in time. I'll be getting a new program from Mike probably sometime within a week, so that will help this staleness a bit as well. Maybe it will have free front squats, or box back squats in it.

I worked early today, and this workout was done at 9pm. It took every bit of effort in me to get it in. I was exhausted, but pretty much increased everything from last time.

5/13/09:

RDLs: 155x8, 175x8
One Arm Rows: 60x10x2

DB Split Squats: 25x10x2
Chain Pushups: 1 chainx12, 2 chainsx10

Band External Rotations: 2x12
Planks: 2x2 (30 second holds)
ITYs: 2x12

[Alcoholiday]

I've been really busy working very odd hours. That makes it real hard to hit up the gym. Today, after a 9.5hr day and at 12:30 at night...


5-18-09:
Foam Rolling
Warmup
Acute Corrections

1a. Rack Pulls:
185x15x2
1b. One Arm Rows:
50x15x2

2a. DB Reverse Lunges:
15x15x2
2b. Pushups:
bwx15x2

3a. Prone Y on Incline: 2x8
3b. Split Stance Cable Chop: 2x10
3c. PMSH: 10x12x2

good workout. the high reps almost made me sick.

[MindPower]

nice job getting a lift in, waaay to late for old folk like me

[Alcoholiday]

thanks man.


5-20-09:
played basketball for a bit. very hot out and none of us are used to the weather yet.

5-22-09:
Wt PWO: 211
Foam Rolling
Warmup
Acute Corrections

1a. Front Squats:
95x15
105x15
1b. One arm db press:
40x12
35x15

2a. Band Assisted Chins: 2x15 (green)
2b. Sprinter Step ups: 2x15

3a. Face Pulls: 65x8x2
3b. Ab Wheel: 2x10
3c. Prone Row to external rotation: 2x12

Good workout! Squats felt great and i can really feel my hips working. I'm excited to get this week over, and the next few weeks, the reps will be lowered which will be nice.

first time front squatting since injury. Felt good. None of the reps felt hard, but it's hard holding the weight for that long, and my arms were getting pretty numb.

[Alcoholiday]

5-25-09:
Wt: 209.5

A1. Rack Pulls:
225x12x2
195x12
A2. One Arm Row:
75x12x3

B1. Reverse Lunges:
20x12x2
B2. Pushups:
bwx12x2

I had to leave and go to work. I'll finish the rest of the workout tomorrow. My goal is to hit a set of 8 on rack pulls with 315. That should put me at or above the same weight i was doing pre injury (405x2)

[Frank.S]

there is not all that much correlation between rack pulls and what you can pull of the ground, i think you told me that!

[Alcoholiday]

Originally Posted by Frank.S

there is not all that much correlation between rack pulls and what you can pull of the ground, i think you told me that!

i know. my best rack pull from 18" is 405x2 i think, which is what i was talking about, not off the floor. This is still rehabbing, so no deads off the floor quite yet.

here's the video from today. Focused on keeping a neutral back which i think i did a good job with. My back is pretty trashed already tonight. Good to get some DOMS for a change.

[MindPower]

Looks pretty good, are you completely fixed yet??

[Simon C]

Holy crap, you look so skinny now!

[Frank.S]

what was that - a 4 rest-paused set ?

you are breaking it of the pins with no force, then putting force into the bar. Put the force into the bar from the start.

[Alcoholiday]

Looks pretty good, are you completely fixed yet??

not completely, but getting there.

Holy crap, you look so skinny now!

yep, planning on gaining for a little bit, and then maybe another cut. We'll see. Fat doesn't help me stay conditioned.

what was that - a 4 rest-paused set ?

you are breaking it of the pins with no force, then putting force into the bar. Put the force into the bar from the start.

my conditioning is shitty right now with heavy weights. It'll improve in a few weeks.

[L'ilJ]

Lookin' good Slim!

[Alcoholiday]

thanks Jill!


5-27-09:
quick feeder workout. took around 20 minutes but was pretty hard. Very little rest between sets.

Jump ropexlots
Prone Y on incline: 2 sets
PMSHs: 2 sets
then i did 3 super sets of lots of jump rope with db swings, 40lbersx10/side. Switched back and forth between these and jump rope w/ no rest.

This really loosened up my back from rack pulls a couple days ago. Felt good and i'm still sweating!

Now time for mexican food.

[Alcoholiday]

5-29-09:
Foam Rolling
Warmup
Acute Corrections

A1. Front squats:
115x12x3
A2. BA Chinups:
greenx12x3

B1. Sprinter Step Up:
bwx12x3
B2. Alternate DB Press
40x12x3

C1. Face Pulls:
2x8
C2. Prone Row to external rotation:
2x12
C3. Ab Roller:
later

Really pushed myself with this workout. I got a new Jesup weightlifting bar, and it's niceeee. I used it for the front squats today.

I have to say that high rep front squats are the absolute worst exercise you can do. This beat out planks as my most hated exercise. At least with high rep back squats, you have the bar resting on your back. With front squats your abs are always under pressure, and the weight is just there on your delts, and your arms start to go numb from being in the rack position. Uggg...

[Alcoholiday]

this is just sick...

730lb raw squat by scott yard..

[tkinsley]

Whoa! You're lookin' lean, boyo.

Nice job.