This is just a log to post about stuff when I feel like it, like when I get a PR or when I have useful tips for squatting/deadlifting. Maybe I'll just post some random stuff as well (such as my two favorite hobbies gardening and gaming/programming), who knows. I just want a chill thread for people to come check out.
Feel free to comment or ask questions or whatever.
EDIT: it appears I have mainly turned this into a squat log. So be it.
I stretch every single day for 20-30 minutes, sometimes twice, and I do a lot of soft tissue work with a quart glass mason jar. I usually squat every other day. Every couple of weeks I'll take 2-3 days off from it.
My squatting routine look like this:
- empty bar x a few
- 95 lbs x a few
- 135 lbs x a few
- 225 lbs x a few (sometimes if I'm feeling sluggish I will do 185 before 225)
- 275 lbs x 2/3
- 315 lbs x 2/3 (I am contemplating skipping 315 since my max is higher now)
- 335 lbs x 2
Then I decide what I want to do for the day.
Probably once every 3 sessions I go for an absolute max with this kind of plan:
- 355 x 1/2
- 365 x 1
- 375 x 1 current max
- 385 attempt max
- if attempt success, leave gym and go relax the whole day
- if fail, drop weight and do some reps according to the next plan
Otherwise, I will increment up until I hit my current max (or ~10 lbs below if I'm feeling shitty), then drop weight and do doubles/triples, or do singles with 10 lbs below current max).
Plan for that:
- 355 x 1/2
- 365 x 1
- 375 x 1 current max
- ( 375 for singles, if I'm feeling mighty fine ) OR ( 365 for singles ) OR ( 355 for doubles ) OR ( 345 for triples )
- + or - 5 lbs depending on how I'm feeling that particular day
- screw percentages.
There is no concrete number of sets that I go for. I don't do them until failure of course, I just do them until I start to feel a bit burnt out and losing my energy/focus. Usually around 6 sets.
While I'm at the gym sometimes I'll do some weighted pullups or overhead presses, usually in doubles or triples for about 5-6 sets or just however I feel really.
I do not deadlift regularly, but I will once every two weeks or so to keep my back strong for squats. I don't go for max deadlift anymore, I usually put on around 20 lbs more than the squat PR I'm currently working for and do doubles or trips.
I don't do much conditioning anymore but I do try and get one interval workout and one burpee workout in each week. I don't really get sore from squatting anymore so I don't have problems sprinting/burpees between squat days.
I do not do any direct core work besides the ab wheel which I do about once a week.
