27 white lights

[Talyn]

you need to update your squat on the Strength table!

ohh yeah I forgot, thanks for the reminder!

-------

Tuesday, 13/3

Major DOMS from squatting on Saturday, walking is difficult.


Deadlifts
2x5 x 60kg, 5 x 80kg
5 x 100kg
5x3 x 120kg

Machine rows
3x10 x 25kg

Pulldowns, chin grip
3x15 x 30kg

Dips 2x5
Chins 2x3

[baldy]

Major DOMS from squatting on Saturday, walking is difficult.

Yeah I already got DOMS from doing a few pullups, fearing the DOMS when I start squatting again. Tempted to be sensible and start with light session before I go balls to the wall.

[Talyn]

Yeah I already got DOMS from doing a few pullups, fearing the DOMS when I start squatting again. Tempted to be sensible and start with light session before I go balls to the wall.

Light sessions are for wimps.

----------------

Wednesday, 14/03

80 Pushups (8x10)

----------------

Thursday, 15/03

Squats
5 x 60kg, 5 x 80kg
5 x 100kg
4x3 x 110kg
5 x 110kg

squats were FAST tonight, meant to be 5x3 but did a couple more on the last set.

Strict press
2x5 x 30kg
2x5 x 35kg
2x3 x 40kg

Machine rows
3x12 x 20kg

[Talyn]

So I've decided to run a squat program, expecting good results or my money back.

This is the template. Highlights will be the 5x5 x 110kg and the 3x3 x 122.5kg, which would be decent rep PB's.

Code: Select all

Russian squat routine for masters
Figures based on 130kg.

    Week      Monday      Thursday   
       1      3 x 75        3 x 75
              2 x 90        2 x 90
           6x2 x 105     6x3 x 105

       2      3 x 75        3 x 75
              2 x 90        2 x 90
           6x2 x 105     6x4 x 105

       3      3 x 75        3 x 75
              2 x 90        2 x 90
           6x2 x 105     6x5 x 105

       4      3 x 75        3 x 75
              2 x 90        2 x 90
           6x2 x 105     6x6 x 105

       5      3 x 75        3 x 75
              2 x 90        2 x 90
           6x2 x 105     5x5 x 110

       6      3 x 75        3 x 75
              2 x 90        2 x 90
           6x2 x 105   4x4 x 117.5

       7      3 x 75        3 x 75
              2 x 90        2 x 90
           6x2 x 105   3x3 x 122.5

       8      3 x 75       max out
              2 x 90       
           6x2 x 105   



[Talyn]

Saturday, 17/3

Dips: 4x5
Chins: 10x3
Pushups: 5x10

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Monday 19/3

Squat program: week 1, session 1
5 x 40kg, 5 x 60kg
3 x 75kg
2 x 90kg
6x2 x 105kg

Machine rows
2x10 x 25kg
10 x 27.5kg

DB bench
8 x 17.5kg
3x8 x 20kg

GHR
2x10

[Lordmuppet]

you are not starting a squat program, you are starting a Russian squat program

[Talyn]

you are not starting a squat program, you are starting a Russian squat program

When I'm a broken sack of bones in about seven and a half weeks, I'll remember you said that.

[baldy]

How did it feel?

[Talyn]

How did it feel?

It was fine, but it's only the first session.

I did ida's core routine this morning, felt like I was going to die.

[baldy]

I did ida's core routine this morning, felt like I was going to die.

As I walked out the gym I remembered this and would have done it except I had just chugged down a protein shake. Feared core routine and 500ml of soya would not mix well.

[Talyn]

As I walked out the gym I remembered this and would have done it except I had just chugged down a protein shake. Feared core routine and 500ml of soya would not mix well.

I'm going to try it again tomorrow and see if it gets any easier.

-----------

Tuesday, 20/3

BW: 69kg

Chinups
50 reps total (5,4,3,2,1,2,3,4,5,4,3,2,1,2,3,6)

45 minutes stationary bike

[Talyn]

Thursday, 22/3

Squat program: week 1, session 2
5 x 60kg
3 x 75kg
2 x 90kg
6x3 x 105kg

Good mornings
3x8 x 40kg

OH press
5 x 30kg
5 x 40kg
5 x 42.5kg
1 x 45kg

Pushups
6x10

[Talyn]

Saturday, 24/3

BW: still 69kg

Chinups
73 total (12, 8, 7, 7, 8, 5, 5, 6, 5, 5, 5)

Pushups
112 total (6x12, 4x10)

[Talyn]

Monday, 26/3

Bad DOMS after all those chins on the weekend, feels good.

Squat program: week 2, session 1
5 x 60kg
3 x 75kg
2 x 90kg
6x2 x 105kg

Good mornings
3x8 x 40kg

OH press
5 x 30kg
3x5 x 35kg

DB rows
2x10 x 20kg

[baldy]

Pinned?