Author: D C

Been putting squats together with deadlifts to get the major lifts in more than once a week. I also like the balance this brings: deads work the hammies more and squats work the quads more. I definitely need to squat heavy 2x a week. Once just doesn’t cut it for me.

squat
5×72.5kg, 82.5
2x10x90kg
1x13x90kg
deadlift
3×120, 130, 137.5kg
30:00 airdyne

All lifts felt very strong today. Looks like Juggernaut Method (JM) is doing well. First time doing an AMRAP set with 531 as assistance and I got 13. Could have done 1-2 more but wanted some left for the deads.

Looking at seeing Dream Theater when they come. New album is pretty good:

bench
warmups then 5x10x80kg
chin ladder 10-3
alternated with
ring dips 7×5
airdyne 30:00
walked 2:30 hours I felt like going walkabout.

Saw Evaescence last night and loved it. Great show. Love Amy Lee’s voice. New goal from now on: attend more concerts!

I’m posting this here so I can find it later. Smolov’s squat workout is famous but a real killer. this routine below looks to be a shorter, more doable version that I’ll surely want to try in the future.

Week 1 (SETSxREPSxWEIGHT)
Mon – 6×6×70%
Wed – 7×5×75%
Fri – 8×4×80%
Sat – 10×3×85%
Week 2
Mon – 6×6×70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed – 7×5×75%+10-20 lbs
Fri – 8×4×80%+10-20 lbs
Sat – 10×3×85%+10-20 lbs
Week 3
Mon – 6×6×70%+15-25 lbs
Wed – 7×5×75%+15-25 lbs
Fri – 8×4×80%+15-25 lbs
Sat – 10×3×85%+15-25 lbs

The pic has nothing to do with the squat routine, I just want to look like that when I’m old. Heck, I want to look like that now. 🙂

What a lousy day.

deadlift
5x10x90kg
squat
5×100, 107.5, 122.5
knee raises
4×15
walked 30:00

Spent all day designing my own power rack. LOL. I had no idea what I was doing. We’re getting the Elite FTS collegiate rack x5 if you can believe that. These will be some of the most killer power racks in all of Asia.

I’m negotiating the options now and if it works out, I’ll get them. But I spent all day trying to get the measurements right and pulling my hair out hoping I don’t get this wrong. If I get this wrong we could have five power racks that we can’t use. If I get it right, we’ll have 5 dream racks. What a day. tip: Costco margarita is very good. 🙂

Second day of juggernaut training. Loving it so far.
OHP 5x10x40kg
bench 5×87.5, 92.5, 97.5kg
20kg chins 5×5
dips: 25, 17, 12
alternated with
chins: 3×8

Felt very pumped after this! Got everything done in 40:00.

Questions:
1. 10s wave feels weird doing primary movement 5×10 at 50% when doing secondary movement 531. It was OHP day and I benched more in the second exercise exertion wise than in the OHP. Feels really strange. I used OHP as a warmup, I guess. Might switch that next time.

2. Do AMRAP on last JM set as prescribed even if doing 531 after that? I think doing that last set AMRAP then 531 will be too much.

Still felt very good today. Like the bodyweight stuff at the end.