Super Squats! - Getting Serious

[Lifeforce]

Hey people, sorry about not responding earlier. I injured my back while sleeping so I couldn't 20 rep squat. I got so pissed I just left this place. Besides I got invited to my friend for three days and that really ****ed up my diet. I've been busy lifting though. Lifts are going up.




WORKOUT - MAX ATTEMPTS

Deadlift 1x120 Kg
Deadlift 1x130 Kg

Squat 1x130 kg
*Squat 0x135 kg

*idiot spotter thought he should help me when the bar was rising slowly like you do when you bench so he ****ed up the max attempt by helping



WORKOUT - Chest, Back

Db incline Bench Press 11(7,4,0)x29 kg

Bent Over Rows 10x65 kg
Bent Over Rows 10x65 kg

Lat Pulldowns 15(8,4,3)x80 kg

Deadlift 16x102.5 kg +2.5 kg +1 rep



WORKOUT - Shoulders, legs, triceps, ab work

Military presses 12(7,3,2)x50 kg

Skull Crushers 12(7,3,2)x45 kg +2.5 kg

2 sec Rock bottom Pause squat 10x100 kg 220 lbs +2 rep
*2 sec Rock Bottom Pause squat 5(+2)x105 kg +2(+4) rep
2 sec Rock Botttom pause squat 4x110 kg +5 kg


Decline sit-ups 30x10 kg

Seated Calves raises 20x150 kg (never done before)
Seated Calves raises 15x190 kg
Seated Calves raises 10x210 kg


*I was about to rack weight at fifth rep and did one more without pause at the bottom and one more to paralell
**Had enormous soreness in serratus/lats so I lacked some strength today

 

[TheTrader]

WORKOUT - MAX ATTEMPTS


Squat 1x130 kg
*Squat 0x135 kg

*idiot spotter thought he should help me when the bar was rising slowly like you do when you bench so he ****ed up the max attempt by helping

i pray to god that you bar slapped the punk azz spotter.

nice comeback mate.

 

[Lifeforce]

No man, I didn't tell him not to help so I have myself to blame. Thanks dude. I bet I'm gonna hear all about germany steamrolling sweden in the eight part finale for a long time eh?


WORKOUT - Back, Chest

Incline Db Bench Press 13(8,3,2)x29 kg 64 lbs +2 reps

Bent Over Rows 8x67.5 KG 148.5 LBS +2.5 kg/5.5 lbs

Lat Pulldowns 16(9,4,3)x80 kg 176 lbs +1 rep

Deadlift 8-9x110 kg 242 Lbs +7.5 kg/16.5 lbs

Just above paralell Squats (w/belt) 4x130 kg/286 lbs

Comments

Felt very strong today. Cut the rest periods of the rest pause sets since I was resting almost 40 seconds between sets! Increased anyhow. Lat Pulldowns I was going lower than usual, usually I just go below the chin, but now I was going lower.

Did some shock squats to prepare for leg day in two days.

 

[Lifeforce]

Thanks shezzman. Good to see you in the workout section, GL with the gym.

WORKOUT - Shoulders, legs, triceps

Military presses 13(7x52.5,5x50,2x50) +1rep/+2.5 kg

Skull Crushers 11(7,3,2)x45 kg -1 rep change exercise

2 sec Rock bottom Pause squat 10x102.5 kg 220 lbs +2.5 kg/5.5 lbs
2 sec Rock Bottom Pause squat 6x107.5 kg +2.5 kg/5.5 lbs
2 sec Rock Bottom Pause squat 4x112.5 kg +2.5 kg/5.5 lbs

Seated Calves raises 30+(15,9,7?)x210 kg +5reps

Comments

Been eating a little bad now because the stores have closed before I could getto them.

 

[reyalp]

damn Lifey, those are some strong ****in legs

i need to hit the squat rack harder

 

[TheTrader]

whats the purpose behind pausing at the bottom?? 7x52.5kg mp sounds good to me

 

[Lifeforce]

Thanks dude. =) Working my way back to the higher weights.

Björn, the purpose is just to avoid bouncing at the bottom. Thanks man, 52.5 is pretty weak, but in a few weeks I'll push some serious weights, i hope. How is the training going for you?

 

[TheTrader]

hmmm i'm unsatisfied mainly because my problems with my muscle fibres in the quads so i can't do cardio nor squats which is both so fvcking important for good cutting progress. well probably i should be grateful to be able to do anything at all....im only doing bp and chinups in the morning on empty stomach so obviously i don't have the energy for strength improvements...low carb as well. despite my good diet and ECA i'm only dropping about 1kg/1%bf per week. currently about 17% :/. i can only pray that i will be able to restart doing slow cardio in one week or two weeks :////// PRAY PRAY PRAY...need to drop to 12% in the next 4weeks

 

[Lifeforce]

That really sucks man. :/ Is it any better now or are you still injured? Good Luck in any case!


WORKOUT - Chest, back

Incline db press 15(10,3,2)x29 kg 65 lbs +2 reps Increase
60 seconds extreme stretch w/20kg

Db rows 8x35 kg

Pulldowns 14(8,4,2)x85 kg 187lbs +5 kg/11 lbs

Deadlift 12x112.5 kg +2.5 kg/5.5 lbs +3-4 reps Increase


Decline sit-ups 30x10 kg

Some CG chinups for biceps too

Comments

Very satisfied with deadlifts and chest.

 

[TheTrader]

no not better =[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[ without cardio and squats trader goes crazy =[[[[[[[[[[[[[[[[[[[[[[[[[ gotta kill everybody'

 

[Lifeforce]

no not better =[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[[ without cardio and squats trader goes crazy =[[[[[[[[[[[[[[[[[[[[[[[[[ gotta kill everybody'

That just sucks man.. come online on msn so we can talk dude. :/

 

[reyalp]

lookin good lifey.....my deads are catching up to you
no sign of the squats catching up, though. you've got some steel quads, man.

 

[Lifeforce]

Reyalp, in your dreams dude What have the world come to, people competing against people who's had back injuries

WORKOUT - Legs

Rock bottom Pause squat 10x105 kg 231 lbs +2.5 kg/5.5 lbs increase
Rock Bottom Pause squat 6x110 kg 242 lbs +2.5 kg/5.5 lbs increase
Rock Bottom Pause squat 4x115 kg 253 lbs +2.5 kg/5.5 lbs increase

Comments

Didn't have time to go to gym in time so I had only about 20 minutes so I decided to skip everything but legs. I'd rather squat then do triceps extensions.

 

[TheTrader]

i'm so envious!!

 

[Lifeforce]

Wohooo!

WORKOUT - Chest, Back, Biceps

Incline db press 11(5x31.5,4x29,2x29) 69.5/64 lbs +2.5 kg/5.5 lbs
60 seconds extreme stretch w/22.5kg 50 lbs

Db rows 10x35 kg +2 rep Increase

*Pulldowns 17(10,5,2)x90 kg 198lbs +5 kg/11 lbs Increase

Deadlift 10-11x115 kg +2.5 kg/5.5 lbs Increase

Biceps Curls w/db 10x14 kg 31 lbs Increase

*With pulldowns I had to wait 1 minute instead of 30 second between set one and two because a guy was sharing it with me.

Comments

Finally, all the eating hasn't been in vain. I'm up over 180 pounds again, aiming for 200. Deadlifts were tough today because it was damn hot. Everything felt very heavy except the pulldowns which were relativly easy. Repping 100kg/220 lbs isn't that far away now. Deadlift record of 13x120 isn't that far away either.


Weight 82.5 kg/181.5 lbs +3.5 kg/7.5 lbs

 

[Lifeforce]

Picture of Back

Difference from my back @ september before injury and now afterwards

Still has a long way to go to get a decent back but it feels I'm on my way at least. =)

 

[TheTrader]

3.5kg that's a lot man in about 6weeks!! deadlift record isn't that far away as you already said!

 

[Lifeforce]

3.5kg that's a lot man in about 6weeks!! deadlift record isn't that far away as you already said!

Yeah, thanks man. Still 25 kg away from my old weight on the dead though. :/

 

[TheTrader]

140kg? how many reps?

 

[Lifeforce]

140kg? how many reps?

Five reps if I remeber right. Touch and go though so 5x140 on singles would mean I'm way stronger =)