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2007/01/07, 10:24 PM
Well I got my max up to 475 on squat, it has been a long hard year for me....took a whole year for a 75lb increase.So anyways....I have some new tools to use, and I think a really good workout to do.
My deadlift still kinda scares me, cause thats what hurt my back in first place( for the record it was a form issue, not the actual excercise)
So anyways...I'd like to get that up as well...within 25lbs of my squat. Right now I'm guessing maybe a 430 dl...concidering I havn't done it seriously in 8 months, I think thats ok.
Here's the workout....
http://www.elitefts.com/documents/marc_bartley_squat.htm
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
Don't talk to me, only thing that should be moving is the bar.
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2007/01/07, 10:39 PM
Today was my 1st day back in the gym seriously in about 2 1/2 weeks. For the record, I only gained 3 lbs....even threw the holidays, and I lose no "size."
I felt really good today, back felt good it was a light day, but the time off did me well, with my new gym I feel my "fire" is back.
week 1 squat workout:
box squats( right at parallel)
35%(170lbs)+ bands 5x2
partial dls
*I have to set this up weird, due to the rack nto alowwing me to put the bar as low as I like, so I had to stand on a box to get the ROM I desired For these I double the bands to make the lock out really tough.
185/5
225/5
275/4( grip failed)
315/5
back hypers
BWx10
bw+25x10x2
band leg curls (slow) 2x10
rev cruches hanging 5lb medicine ball( knees to elbows) 3x5
rope crunches 3x15( these 2 super setted)
ball jack kniefs 2x10
For squats I did a 30 sec rest break, long enough for me to get water.
For the deads, I took about a min or so, I used and odd stance, which my knees where in between a sumo and standard. My knees where only bent about 10 degrees, so it was mostly my lower back getting the work, which is what I wanted! Felt great, even with the bands.
I followed this work out with some stretching, then 15mins on an elpitical, than a few more mins of stretching.
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
Don't talk to me, only thing that should be moving is the bar.
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2007/01/08, 11:49 PM
Now that is a goal. If there's anything I can be of assistance for, let me know...
I've had to set up like that for deadlifts. I usually either do the rack pulls or reverse band pulls.
I noticed short rest periods. Any reason? Conditioning, or just didn't feel you needed it at this point?
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Iron and chalk.
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2007/01/09, 04:47 PM
Took 2 weeks off, conditioning mainly. Also trying to keep heart rate up a little, try get rid of some of this 3 extra lbs from the break and xmas food.
1st 3 weeks I'll go "fast" like this. After week 3 when I get a little heavier...i'll go 1 min plus for rest.
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
Don't talk to me, only thing that should be moving is the bar.
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2007/01/09, 10:57 PM
Also I'm using that workout as a template for a bench routine....using the same %'s and reps.
Think thats a good idea?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
Don't talk to me, only thing that should be moving is the bar.
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2007/01/10, 12:07 AM
hmmmmm. The one thing I don't like about the marc bartley squat routine, is that if you follow his training, he was also working on his sumo pull while he trained that. Since pulling sumo is very hip dominant, he only needed to squat once a week. You could always ask him personally on EFS. I could be wrong, wouldn't be the first time..
However, many people respond well to only training lower body once a week. DeFranco usually only does 1 day a week for lower, especially when working with athletes.
My thinking falls in line with some russian coaches (sheiko, the head powerlifting coach is one example). His lifters usually do total body, but will train the bench press much more often than the squat. The muscles of the squat are much larger, and therefor respond well to high intensity (think... all the band tension in the bartley routine) while the smaller muscles of the bench press need to be hit more frequently.
I guess I'm saying that if you do that for upper body, make sure not to neglect anything, as your upper body is many small muscle groups, rather than one large muscle group, and so they respond differently.
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Iron and chalk.
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2007/01/10, 12:55 PM
Yeah my next question wa sgona be this...heres my "routine" so far...or what I have planed.
sun heavy squat
mon heavy bench
tues off
wed "back day" 4-5 excercises, including more lower back work...
thursday off
fri and sat are kinda up in air.....I'd like one more day in gym.....I was thinking about a full dynamic doing both anotherversion of bench, and another version of dl on this day?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
Don't talk to me, only thing that should be moving is the bar.
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2007/01/10, 01:19 PM
hmmmm. I like it. The "back day" should cover any thing you might be missing.
How's bout adding DE bench and some isolation work for legs. Hamstring stuff, nothing to high intensity.
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Iron and chalk.
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2007/01/10, 01:20 PM
Only thing I do not like is the 2 ME day's side by side.
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2007/01/10, 08:37 PM
well right now, i'm under 40% for the 1st 3 weeks....I've always done to me days back to back for upper and lower, never had a problem...
think i should go....
sun me leg
mon off, cardio active rest for legs
tues max bench
wed back
thursday off
fri de bench, legs, hamsting domnate day or somthing
sat active legs
repaet?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
Don't talk to me, only thing that should be moving is the bar.
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2007/01/10, 09:55 PM
I'm currently working a very similar routine, just posted it in another thread in this forum. I've personally been experiencing pretty good results with it. I've surpased my bench max and my squat max within the past month.
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2007/01/10, 09:55 PM
I'm currently working a very similar routine, just posted it in another thread in this forum. I've personally been experiencing pretty good results with it. I've surpased my bench max and my squat max within the past month.
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2007/01/12, 03:51 PM
bump
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
Don't talk to me, only thing that should be moving is the bar.
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2007/01/13, 08:24 AM
Haven't been around in a while and just read your post. Good luck on the way to 500. Theres no doubt in my mind and there should be none in yours that you can do this. You've pulled 500 before right?
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2007/01/13, 01:17 PM
yes I had a max of 505 before my injury
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
Don't talk to me, only thing that should be moving is the bar.
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2007/01/14, 06:24 PM
week 2 of this squat routine.
box squats w/ bands
145/2x5
doubled banded dl partials
225/4
275/3
315/2
335/2
365/2
* my hands today where hurting more so than usual, I keep penching my flesh, however this bar was new and very sharply serrated*
band ham curls 10x4
rev hypers bw x10 ,25x10x2, 35x10
hanging rev crunches( knees to elbows)
10lb med.ballx5x3----cable high crunch 100-120x15x3
physio ball crunches w/ deep stretch 15
20min eliptical + 5mins stretching
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
Don't talk to me, only thing that should be moving is the bar.
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2007/01/31, 10:28 AM
this week was my 1st week of "heavy" training....everything felt really good.
squat
310/5
330/3
345/3*
370/3*
330/5
RDL
185/5
205/5
225/5
245/5
one legged standing leg curl( hammer strength)
25/12
35/10x2
45/ -5(negatives)x2
rev hypers
25/12x3
bw/till burn
heavy abbs
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
Don't talk to me, only thing that should be moving is the bar.
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2007/01/31, 10:35 AM
Nice big A!!!!!!!!!!!!
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Curl Jockeys, get outta the squat rack!
I wish everyone would get a partial amnesia and never use 'tone' ever again. (thanks Menance)
7707mutt@freetrainers.com
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2007/02/01, 12:32 AM
thanks BTW * means I used a belt and wraps.
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
Don't talk to me, only thing that should be moving is the bar.
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2007/02/02, 06:00 PM
great job andrew...
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2007/02/11, 05:50 PM
got a lil behind...LAST week
squats
330/5
345/3
370/3*
390/3*
345/5
rdls 205/8x2 225/8x2
Machine rev hypers( yoru legs lay off pad, and both legs come up)
20lbs/12x2
40lbs/10x2
60/8
went light trying to get a feel and the right groove.
fat bar curls 3ets
stretching hips
heavy abb work
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
Don't talk to me, only thing that should be moving is the bar.
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2007/02/11, 05:53 PM
today
345/5
370/3
390/3*
405/3*
370/5
sumo dls
245/5
295/4
335/3
385/1
425...got to mid shin
standing ab crunches----back hypers 20x5
Btw I got a new set of knee wraps.....titan wraps....very excited very hard to wrap around my leg.
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
Don't talk to me, only thing that should be moving is the bar.
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2007/02/13, 11:36 AM
BTW in this work.....it has me next week doing a single with 95% then working my way down...for the next 2 weeks.Should I skip that single....and work up to it. Or do it and see what or where I might need improvement on?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
Don't talk to me, only thing that should be moving is the bar.
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2007/02/13, 10:16 PM
bump
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
Don't talk to me, only thing that should be moving is the bar.
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2007/02/19, 01:30 PM
heavy singles this week
240/1
295/1
335/1
380/1
405/1
450/1
band goodmornings bufflao bar
bar8x2
95/5
bar/10
ham curls 5 sets 10
heavy trunk
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
Don't talk to me, only thing that should be moving is the bar.
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2007/02/25, 05:45 PM
today workout
245/1
295/1
335/1
385/1
415/1
partial squats off the rack. 3/4 way up off the spot bars
315/2
405/2
495/2
585/2
goodmornings with bands------bb hack squats
95/5 145/5x2 135/5x2
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2007/02/26, 01:15 PM
also heavy abs
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It\'s called a SQUAT rack for a reason.....
You have to learn to follow, before you can lead.
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2007/02/26, 02:09 PM
nice squatting andrew. keep it up. I know it's a late response to your question but I would just go by feel. If you feel energized and think you can handle the weight then go for it ....if your preceeding sets havent been up to par or your perceived level of exertion on them was higher than normal then skip the last heavy single.......
I just got a set of bands....waiting for them in the mail. Will see if they can provide a training boost for me. Hopefully I will lift with a bit more speed out of the hole on squats. Ditto for deadlifts....
band goodmornings sound like a cool exercise also...
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2007/03/10, 05:11 PM
I just tried 500...2 days ago...reallREALLy pised off...came out of the hole and got stuck half way up. I pooped out...I prolly could have pushed threw it, however I didn't want to risk injury.
I wasn't soposed to max for another 3 weeks, but I wanted to try it anyways lol, felt good on my back I justgot stuck.The next 3 weeks I was soposed to be a deload phase...doing less than 75%
I'm thinking of trying some box squats for 3 weeks...with some "heavy" weight...with some walkouts...or squats off the rack, 8 or 9 holes up to work on drive and work with "heavier" weight....
any ideas?
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It\'s called a SQUAT rack for a reason.....
You have to learn to follow, before you can lead.
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