10 week log for Squat workouts with bands

[Ski]

Well if any one read my other post I've had some issues with me squating with my squat suit so I decided to use a this post as a log for my squating routine using bands.
If you don't know about bands they are huge rubber bands, unstretched they are about 30 to 35 inches long. One loop goes over the bars end with the weights and the other is looped at the bottom of the rack or looped around a 120lb dumbbell. Of course you need this done to both sides.
Okay I figured my my max squat was about 500lbs (I did 475 x 5 reps) so I set my first week up to start at 45% of my max which is 225lb.

So week one 7/30/2008:
warmup:
I did Barvarian Squats (with dumbbells) 20lb, 30lb and 40lb 2 sets each and 10 reps each leg.
Squat routine:
8 sets 4 reps at 225lb with only 40 to 60 second rest.
I used a purple band which is called a 'light' band.

Yep 40 to 60 seconds till I start the next set.
This week was not too bad I handled it okay.

Then leg presses:
200lb x 10
500lb x 10
800lb x 5
1000lb x 4 This set killed me, I usually get 5 real easy.

I can say that I am going well beyond parallel on the squats, it just seems easier and in a way it seems to refresh the thigh muscles before I have to push up and go against the tension of the bands. I guess it is mental.

Week 2 8/6/2008:

I pulled something in my rib cage, well I think and hope it is not a cracked rib, but it hurt to take a deep breath on Monday. I didn't workout Monday or Tuesday but I'm here on Wednesday to see how I do. I have a wrap around my chest and it feels better.

The work out:
warmup:
bar x 10
135 x 10
225 x 5

8 sets 4 reps each 275lbs plus a light band.
40 - 60 second rest.
This was tough!! but Iloved it and can't wait till next week to do the next weight!!:D

Front squats
135 x 10 ass to the grass
135 x 10 ass to the grass
I was spent on these and my legs couldn't do another set of fronts.

I'm tring a new thing to work the back, glutes and hams with a band.
I tie the band to the bottom of the rack, grab the band pull it between my legs. while my legs are spread sumo style. Step out till the band tightens up and then pull the band till my upper body is purpendicular to the floor.
4 sets 10 reps purple band.

dead lifts (for hams and hips and back)
On a power rack were the weight are lifted off the floor 1 - 2 inches.
I use a very light band (black) on each end.
I do like a modified Romanian DL
135 x 10
185 x 10
225 x 10
275 x 10

As you can see I mix my supporting lifts up, no real standard routine except for the squat. I do light DL and heavy DL days and the light days is done with the squat routine. I found this works well for me but again I'm 51 and I have to listen to my body and know what it can do. When your in yur 20's and 30's you can force it to do standard workouts.
More to come next week.

[usf97j4x4]

Will be following

Very cool

[Sonny]

Good luck Ski!

[Ski]

Thanks Guys.

Sunday 8/10/2008

I do legs twice a week The Sunday work out is a heavy Squat workout, not a ME day, with the SSB (Safety Squat Bar). I did this to try to get use to the heavier weights on my back and going down with them below parallel.

Warmup:
Barvarian Squats (Dumbbells)
10 reps 2 sets 20lbs (each leg)
10 reps 2 sets 30lbs (each leg)
10 reps 2 sets 40lbs (each leg)
10 reps 1 sets 50lbs (each leg)

Safety Squats
155 x 10
245 x 6
335 x 5
425 x 5 wraps
515 x 5 wraps (this was a PR)
565 x 3 wraps (PR again!!)

Since I missed out on front squats last week I did sone today. I was psyched about the 565 squat and had to do slome thing else. :eek:
Front Squats
135 x 10 x 2 sets
185 x 10
235 x 10
285 x 3 (Ouch!! this was tough)

Well I felt real good on the SSB and the 515 sqaut, I was below parallel on all of them and the movement was relatively fast going down. Could this be from the band training? Maybe.
The 565 was still moving good but not as fast and I bent a little forward, I could have gotten 5 reps but elected to stop at 3. The thing with this is getting the bar up and walkig out and setting your self up, it was difficult to say the least.
I'm hoping the band training will help me get up 600 to 650 on the SSB with just wraps and belt.
I'm looking forword to Wednesday workout.

See you then guys.

[Ski]

Okay here we go for 8/13/2009 Wednesday.

I was not hurting but the legs and knees just felt stiff. I think it was from the chest work out I did on Tuesday. I did 85, 95, 105 and 115 DB bench presses and I lift the DBs from the floor, stand up and place them on my thighs and sit. Yea that is what did it.

Warmup:
Barvarian Squats (Dumbbells)
20lbs x 10 for each leg 2 sets
30lbs x 10 for each leg 2 sets
Squats
135 x 10
225 x 5
315 x 3

I wanted to do the squats up to the weight I was going to have bands on so the weight would not be shock to me, yea right!


Workout:
Squats with Light bands
315 x 4reps x 8 sets (60 to 70 seconds rest period between sets)

It was tough to begin with but you have to know how to go down ... relatively fast and push up fast and hard. The first 3 sets are okay got only a 60 second rest but the 4th set was the wall! I don't have a training partner so I'm talking out loud to myself on the set number done and what I have to do and the time left before I start the next set.
By the 6th set I'm breathing hard and on the 8th set it was murder.
You do get funny looks from ever one, Iwonder if that is good or bad.

Next I setup to do front squats after 10 minute.

Front Squats (on Smith machine)
I know the bar is lighter but I call all the weights the same as an regular bar.

135 x 10
135 x 10
225 x 5
275 x 5
315 x 5

These were all the way down till my ass just about hit the floor, I was like 1 - 2 inches from the floor, they went fairly easy.

I can't work out tomorrow, got Eagles tickets, so I did or attempted ME Deadlifts in a new suit I got.
This was bad, I just couldn't pull
135 x 10
225 x 5
315 x 1
405 x 1
495 x 0
495 x 0

Discused with that I left.

So that is it for this workout. Next week I drop the weight, a little, do 1 less rep per set and use a heavier band, an medium band. So far I'm doing this with no wraps on the knees but don't know if I can continue it. This week was tough enough and in 2 weeks I'll have to do the same weight with a medium band as compred to the light band use this week.
Till Sunday, Good luck Lifting.

[Sonny]

Looking good Ski.

[Ski]

Okay Sunday 8/17/2008

A little background, yesterday did a shoulders workout no biggie but after that when I got home the wifie had a honey do list!! :eek:
Yea,Most was not bad but the weeding of the Veggie garden was bad. I spent 5 hours tilling and pulling weeds out and squating up and and down. I was beat by the night.
Neddless to say I was hurting a little bit this morning and I really didn't want to lift heavy.
I decided to wear my squat suit if I was to lift heavy.

So off to the gym.


Warmup:
I ddint do anything like the bavarian squats I usually do, just didn't want to.
Safty Squat Bar Squats:

Since I have the squat suit on I left the straps down on ALL lifts.

BAR x 10 ( I guest this was the warmup)
155 x 10 NO wraps
245 x 5 NO wraps
335 x 5 NO wraps
425 x 5 NO wraps (PR on this with no wraps)
515 x 5 WITH Wraps!
605 x 5 WITH Wraps (PR on this weight and reps)

HACK Squats
100 x 10
200 x 5
300 x 5
400 x 5
500 x 2 ( My sore rib started to hurt on this one so I stopped.)

Ramanian DL
135 x 10
225 x 5 x 3 sets ( I was beat by this point and the rib was really hurting by this point.)


I'm beat now that I'm home and writting this but all in all I feel okay. My knees are sore now but not ligament/tendon sore just achy. No issues with the back or shoulders those ares feel great. My right bicep is hurting and just an FYI I am nursing a patial ruptured bicep tendon and this is hurting from the garden work.

This was a great workout even though I was not into it. I had my sites set on 650lb SSB squat for 5 reps but after today I think I have to raise my sites to 700 - 750lb SSB squat for 5 reps. Is it possble with the 7 weeks remaining? Is this crazy or have I just not found what my max squat is?
The hardest part is getting the bar off the rack, once that is done and I have my stance the rest is easy ... easy with a grunt.
Usually you get 50 to 70lbs in a year and you are doing great here I had 495lbx 5 reps three weeks ago and now today I have 605lbs x 5 reps and these are all parallel or lower.

Any thoughts guys?

I know genetics play a part but I'm 51 years old, I take protien shakes and cycle on/off creatine (which I am off of right now for a month). I also think that the Safty Squat Bar is an easier way to squat than with the straight bar. Or is the band workouts really helping that much.

In any case I'll see if I attempt 650 next week otry to get use to lifting 605lbs SSB.

See you guys Wednesday.
Good Lifting.

[Ski]

Wednesday 8/20/08

I didn't feel too good today and at lunch I work out, light usually, with some friends at work but today I used heavy bands and did a lot of miltary presses and DB press wit bands. I think I pulled a neck muscle, not bad just uncomfortable and making my neck stiff.
Also my one knee is sore and my groin muscle I torn is hurting today.

Enough of complaining now to the lifitng.

Warmup:
Barvarian Squats (Dumbbells)
20lbs x 10 for each leg 2 sets
30lbs x 10 for each leg 2 sets
50lbs x 10 for each leg 2 sets

Squats
135 x 10
225 x 5
275 x 1
275 x 3reps x 8sets with med band, 40 to 60 second rest between sets.

This went well I was not too beat after this. I hit way below parallel and was strong coming up. I was suprised.

Front Squats on Smith Machine
135 x 10
225 x 10
335 x 4 just lost my strength.

Deadlifts with bar raised 4 inches
I've been having issues with my pulling from the floor so I cheated and raise the bar 4 inches to get some heavy pulls.
Oh I used my Metal Gear DL suit but had the straps down, I still need to break this in more so I'll be doing DLs with this suit till the compentition.

135 x 10
225 x 5
315 x 5
405 x 5
500 x 3
505 x 2
515 x 2

Sumo style
225 x 10
315 x 8
405 x 5
I'm still scared to do sumo style because of my torn groin but I felt real strong with this, maybe it is the suit. I'm going to have to bite the bullet and do some of these real heavy and from the floor to see what I can really do.

So that is it.
All in all it felt like a good work out, Sunday I'll attempt 655lb squat with the Safety Squat Bar (SSB) and I'll have my suit on but the straps down. I know I have to get use to the weight on my back this is the toughest part on bar squats, but I know once I have my stance I'm good. Although it is real scary with this weight on my back and only one spotter. I'll have to get 2 others to spot too but most people don't know how and will touch the bar too soon or not even do anything even when you get stuck, scary.
But I have to put that to the side and concentrate on my form and strength.
Seven weeks out from the competition and looking for a 400 bench, 650 squat (or more), and a 550 DL. We'll see what happens.

Till Sunday, Good Lifting!

[Sonny]

really looking good Ski. Big weight on that SSB...damn! :eek:

[Ski]

Thanks Sonny but if you thought 605lbs was good read this post.


Okay Sunday 8/24/08

Sqaut day!

How I feel:
Not good, my back has slight spasms, shoulders are stiff from yesterday's workout on shoulders with chains. Rib cage is sore too from weighted crunches. Else I'm okay.

Warmup:
I ddin't do anything like the bavarian squats like I usually do, just didn't want to do it , again
Safty Squat Bar Squats:

I have decided to use the squat from now on since I am in uncharted weights, I left the STRAPS DOWN on ALL lifts.

BAR x 10
155 x 10 NO wraps
245 x 5 NO wraps
335 x 5 NO wraps
425 x 5 wraps (I just didn't feel good enough to not use wraps)
515 x 5 WITH Wraps!
605 x 5 WITH Wraps
655x 5 WITH WRAPS (All time PR for me.)

Hack Squats:
200 x 10
300 x 10
400 x 5
500 x 5
600 x 2 (With blue band for assistance at the bottom.)
600 x 1 (With blue band for assistance at the bottom. DEAD I'm gone that is it for the day.)

I did sitting calve raises in between each set of hacks, 1 plate x 25 reps.

My thoughts:

Well 605 was not as heavy as last week, I guest I'm getting use to the heavy weight. I didn't scream on the 605 squats. The 655lb squats was a little difficult to walk out but I got it and did 4 in row then had to wait 10 seconds to catch my breath and squat again. All were parallel or lower and I really felt strong on my thrid and fourth squat.
700 is in my sites for next week I may use the full suit with straps up but then again I may not, I'll see next week on how I feel.
This is still scary for me, the SSB comes natural to me or at least it feels natual to me but the weigths are above and beyond anything I expected. So each week is some thing new, Don't get me wrong I like what is happening to me but with out a real training partner I'm scared. I have a good guy spotting me on these squats but we don't train together.If he is not there then I'm left with some other inexperience person. Next week if I go for 700lb I'll need 2 extra people, we'll see what happens.

So that is it guys, again any thoughts? New Ideas?
Till Wednesday Good Lifting!

[Ski]

Well it is Wednesday and I'm not too thrilled about my right knee.
It is clicking since the heavy squats on Sunday, but no real pain just an odd felling and now slight pressure on the outer right side and lower part of the knee.
I'm not sure for tonight on what to do.
If I do the speed squats I usually don't wear a suit and no wraps. I'm thinking of wrapping but this is not my finally decision, I'll let you know tonight.

[Ski]

Wednesday 8/27/08

Okay back from the gym, did the squats but the knee is feeling more unstable or wierd, it is hard to explain.

Workout:

Squats:
135 x 10 warm up
225 x 5 warmup
315 x 3 warmup
315lbs plus medium bands x 3 reps 40 to 60 sec rest between each set, did 8 sets.

It was tough, heavy at the top and deep well below parallel on all sets,
I did feel strong on all of them and the knee wasn't borthering me on the sets just at rest.

Barvarian DB Squats
50lbs x 10 reps for 4 sets

The knee was aching at this point so I decided to NOT do dead lifts of any type and went to machines.

Single Leg Extentions
50 x 10 x 2 sets each leg
60 x 10 x 2 sets each leg

It was hard on extenting the right knee the left I had no problems but I stopped here on extentions.

Sitting Leg Curls
105 x 15
120 x 15
135 x 15

No problems here.

Did weighted crunches 4 sets x 50 reps.

Back home I'm icing the knee and will see if I got to the gym tomorrow to do DL.
I'll have to see how I feel on Sunday and if 700 is a go.

Till then Good Lifting Guys.

[Sonny]

SQs are looking REAL strong!

[Ski]

SQs are looking REAL strong!

Thanks Sonny but my knee is really bothering me looks like I'll have to possibly cut this program short. But I'll see how I feel on Sunday.

However my legs are really sore from this past workout, I think I went really low because my butt and hams was really sore. Either that or the weight and bands tore me up!

[Ski]

Sunday 08/31/2008

Well here it is.
Again all lifts with squat suit and straps down.

Safety Squat Bar Squats:

BAR x 10
155 x 10
245 x 6
335 x 5
425 x 5 with wraps
515 x 5 with wraps
605 x 5 with wraps
705 x 2 with wraps and suit straps up. PR for me. :eek:

Sonny, I love this Titan squat suit it stopped me on down movement just below parallel it is beautyful. I recommend that you get one and you'll be doing 800lb squats!
So I think Ihave this suit dialed in but will do more in the following weeks.
http://www.supplementboards.com/forum/images/smilies/eek.gif

This was tough I could have done 1 or 2 more (I had strength left) but I didn't want to force the issue. This was an wise idea since my knee is still bothering me but not while doing the squat.
I didn't do anything else, I tried leg extensions but I could not move it because of the pain in the knee.

So I left and went home and iced the knee.
Good thing that I left because once the adrenaline in my system can down my whole body started to ache like my shoulders and upper back.
I'm hurting now. I need a nap.

Next week I'm on vaction and the squat workout will be a down load week, I know I need it and then I'll go back to heavy squats but this time on the straight bar.
I'll try to post next week but I may not have internet access, we'll see.

Till then Good Lifting Guys.

[Ski]

Okay, now for Wednesday's workout, 9/3/08.

So my knee still hurts, so much for not having joints that don't hurt, hehe.

Warm up:
Bavarian Squats via DB.
20 x 10
20 x 10
40 x 10
40 x 10

Squat warmups:
BAR x 10
135 x 10
225 x 8
315 x 5
355 x 1


Workout:

So the gym at the shore has a narrow power rack so I have to take a very close grip on the bar to do squats, I like to take the grip at the outer rings on the bar but I can't.

Since my knee hurts I'm going to use wraps.
I will not be able to do 40 to 60 rest but will have to do what I can do.

Straight Bar squats:
355 x 3 for 8 sets, plus MEDIUM band plus knee wraps

All in all it was pretty easy, The bands add 80 to 120lbs on each side and the squats were deep and I started out of the hole pretty fast. I would unwrap each time and just re-wrap right away and do the next set. I tired to do this as fast as I could.
So at the top of the squat I have close to 500lbs and at the bottom a little more than 355lbs (maybe ~ 375lbs).

Next Leg presses:
200 x 10
400 x 10
600 x 10
800 x 10
900 x 10
1000 x 10

All were relatively easy and no wraps on the knees.

Single Leg Extensions:
50 x 10 each leg
60 x 10 each leg
70 x 10 each leg
80 x 10 each leg
90 x 10 each leg

Leg Curls
60 x 15
75 x 15
90 x 15
105 x 15

That was it, but my knee is still hurting so no workout this Sunday and then starting next Sunday I'll do straight bar squats and see what happens. I'm looking to get the 700lb squat in workouts and possibly between 700 and 750lb for the meet and if I get 750lb that would be a World Record for my age and weight class in the IPA. But we have to see what happens in the next few weeks.
__________________

[Sonny]

Sonny, I love this Titan squat suit it stopped me on down movement just below parallel it is beautyful. I recommend that you get one and you'll be doing 800lb squats!


I could use an 800# squat. hhmmmm. :D You will be me to that number, that is for sure.


When is you meet again?

[Ski]

When is you meet again?

October 18th is the meet, 5 weeks out so I guess I should do 'circa max' lifts now, right?
This week coming is a download week except for the speed squat workout on Wednesday. this weekend I'm only doing whirlpool, sauna and pool waliking to try to relax the knee.

[Sonny]

October 18th is the meet, 5 weeks out so I guess I should do 'circa max' lifts now, right?
This week coming is a download week except for the speed squat workout on Wednesday. this weekend I'm only doing whirlpool, sauna and pool waliking to try to relax the knee.

can't say for certain on that one, don't train WS. Just make sure you are rested and peak for the meet and it will go well.

[ShiftyCapone]

Just wanted to chime in here and say that everything here is looking very impressive. I hope the knee issues dissipate real soon. Best of luck to you at your meet....

[Ski]

Just wanted to chime in here and say that everything here is looking very impressive. I hope the knee issues dissipate real soon. Best of luck to you at your meet....

Hey thanks!
The knee is getting better, I haven't done any real had work on it for like a week and did do a lot of whirlpool and pool walking to help it.
It does feel better and tonight will tell the tail since I'm supposed to do speed work on squats with 365lb and heavy bands.
Then Sunday for more heavy squats but with a straight bar.

[Ski]

Okay speed training day!!

9/10/2008 Wednesday

Well I feel good the rest I did helped ... I think.
I'm trying out a Inzer Heavy Duty Erector Shirt and will wear my squat suit with the straps down.

One question and anyone who knows let me know too. I'm using the Heavy Bands with the squat weight but I know it says the band has a tension of 120 to 175lbs at 52", the question is ... is this for 1 band or both bands?

So to the workout.

Squats with Heavy bands
Warmup:
BAR x 10
135 x 10
225 x 5
315 x 3
365 x 1

Workout:
365 x 3 reps for 8 sets (I kept the rest period between 40 - 90 seconds)
OH ... NO KNEE WRAPS!!!

I tried to do these as fast as possible and it was tough. The bands really pull the bar and since it is tied to the floor like 1,5 feet behind me it is even tougher cause once you lift it off of the rack it pulls you back. However I managed it for 8 sets. the first 4 sets seemed tough but the last four I got more confident and was going down faster and deeper. Again it is weird after the first four sets you feel kind of better, but you are trying to catch your breath but once under the weight you just do it faster, better and deeper. Why I don't know.
Thoughts guys?

So after 15 minute rest I went to do leg presses.

Leg Presses:
400 x 10
600 x 10
800 x 10
1000 x 10
1100 x 1 ( I didn't feel right in the knees so I stipped).

That was it for tonight, I was beat.
My knee held up really well and all I feel in it is some stiffness but nothing of any clicking pulling or sharp pians, and it doesn't feel inflamed either.

I was really happy with the squats but the question is am I feeling 485 to 540lbs or am I feeling 605 to 715 with the bands at the top? All I know is it takes 2 guys to put the band on the bar, hehe.

Till Sunday for a ME on straight bar squats with full gear.

[Sonny]

you probably feel better after 4 sets because you have adapted to the weight/pressure/balance from the band pulling you down to the floor, maybe?

Bands are hard to figure out exactly. Never use them attced to the floor but do use them for reverse bands. I never go by what they say because they get stretched out, different heights etc. I always have it completely de-load at the top of the lift so it is actual weight. It is just easier for me.

[Ski]

Yuo're probably right Sonny abou the sets I thought the same but wanted a second opion.
With the bands the are new and with me being only 5'7" itis barely at 52" but it is heavy at the top.
I think I'll try your "reverse" style on squats on my next cycle after the meet and see if I can lift 800lbs up or higher.

Thanks
Ski

[steelwolf]

Im not sure where you are getting the information about the band strength but if it is from elite fts it is listed usually the total weight at the top.

My thought is the nervous system adapting to the bands. It always took me a few good sets before I warmed up the bands. I would usually start with bands on the bar then add weight till my working weight and do my sets then.
I see you did that though. Im not sure then honostly then why it took so long for to adapt to the bands then. Bands always felt natural to me though when ever I used them.

Ignore how much your supposedly feeling at the top. You cant count it like free weight it is a totally different things. I used to do heavy lockouts with bands and other times heavy lockouts with weight and my bands were always less total.

[Ski]

Im not sure where you are getting the information about the band strength but if it is from elite fts it is listed usually the total weight at the top.

My thought is the nervous system adapting to the bands. It always took me a few good sets before I warmed up the bands. I would usually start with bands on the bar then add weight till my working weight and do my sets then.
I see you did that though. Im not sure then honostly then why it took so long for to adapt to the bands then. Bands always felt natural to me though when ever I used them.

Ignore how much your supposedly feeling at the top. You cant count it like free weight it is a totally different things. I used to do heavy lockouts with bands and other times heavy lockouts with weight and my bands were always less total.

Steelwolf,
Yes I did get the totals from that site. Bascally it says at 52" stretched it has 175lbs and decreases 10lbs for every inch less but only for the first 1/3 or 17 inches going down. So that is for each band, I guess I answered my own question. I know I shouldn't think of numbers, especially with bands, but for me it is a head trip and helps me think and motivate my self on regular squats. Thiis also gives me confidience when I' trying to lift the heavy weights on ME days, and now that I'm only 6 weeks out from competition I need all the confidience I can get.

I don't use the bands till I'm at the weight to lift since it is a DE (dynamic effort) lifting day. So that is why I guess I don't adapt to the bands till the 4 -5 sets.

Other than lockouts do you use the bands for squats?

[llllern]

nice log bro :D

[Ski]

nice log bro :D

Thanks!
Sunday starts the last phase of the log before the completition. :eek:

[steelwolf]

Steelwolf,
Yes I did get the totals from that site. Bascally it says at 52" stretched it has 175lbs and decreases 10lbs for every inch less but only for the first 1/3 or 17 inches going down. So that is for each band, I guess I answered my own question. I know I shouldn't think of numbers, especially with bands, but for me it is a head trip and helps me think and motivate my self on regular squats. Thiis also gives me confidience when I' trying to lift the heavy weights on ME days, and now that I'm only 6 weeks out from competition I need all the confidience I can get.

I don't use the bands till I'm at the weight to lift since it is a DE (dynamic effort) lifting day. So that is why I guess I don't adapt to the bands till the 4 -5 sets.

Other than lockouts do you use the bands for squats?
Yes. when I was powerlifting under my old coach is was done like this

10 sets were done 5 with the bands 5 without. 2 cages were set up one with one without so I just walked over to the other cage.

We started with bands on and worked up the DE weight we were using for that day: bands, 70%, 80%, 90%, working weight with 2 reps. Then immediatly went over to he other rack do to the free weight the weight was about 50% of my max box squat. This was to take the acceleration from the bands and put it to good use. The squats werent pretty but they were fast.

[Ski]

So did you have a rest in between or the rest was just the walk to the other cage?

In any case sounds like a mean set?
How many weeks did you do this for?
How where the results?

[steelwolf]

So did you have a rest in between or the rest was just the walk to the other cage?

In any case sounds like a mean set?
How many weeks did you do this for?
How where the results?
it was 45 seconds between all 10 sets.
This was done as my standard DE training so every week.

The results were a decent amount on my squat I dont remember exactly how much it was this was close to a year and half ago. I first lost strength because we had to much tension with the bands we were using blue when for my body that seemed to be to much. After we switched to purple bands is when the numbers started comming. The thing with it was my speed increased before my strength went up. YOu could see in videos a rapid speed improvement before the strength came to.

If I did it again I would definitly cut down the acessory work on that day. Right now though I am doing a little bodybuilding to get back into some good shape.

[Ski]

Steelwolf,

Thanks for the info I may try it come the new year, I got the Elite fts training template and that has some good routined too, so I'm looking into something new. I'll need it after this meet, I'm dieing now with the ME days and still out 5 weeks.

Any way today is Sunday, 9/14/2008, so it was ME day so here we go.

Using briefs, suit, belt and wraps.
Also still trying out the Inzer Erector shirt on all lifts.

I'm still hurting from ME on Friday for bench and my bicep is really hurting, not to memtion the knee is hurting too.

SQUATS Straight Bar
Warmup:

BAR x 10 (no wraps, straps down)
135 x 10 (no wraps, straps down)
225 x 5 (no wraps, straps down)
315 x 1 (no wraps, straps down)
405 x 2(straps down)
495 x 1
585 x 1 (thought I was high a little)
585 x 1 (much better)
585 x 1 (good again)

I was not happy with this, my upper arms and shoulders hurt making the lifts harder just to get the bar off the rack. I'll have to change the ME day for benching to maybe Monday or Wednesday.

Hack Squat Machine:
Just the rack x 10
100 x 10
200 x 5
300 x 5
400 x 5
500 x 5
600 x 1(use my toes instead of heels)
600 x 1(use my toes instead of heels)

Romainian Dead Lifts
135 x 15
185 x 15
230 x 15
230 x 12
230 x 10

Seated Calf Raises
50lbs x 5 sets x 25 reps

Mentally I was not into it today and my lifts show it.
I have to get my head into it and get my body into it.
My total work out is a four day workout week, Monday(DE chest ME deadlift), Wednesday(DE squats supplemental hams and quads), Friday (ME chest, DE fro deadlifts)and Sunday(ME squats) and repeat. Of course Sunday and Wednesday are leg days and Monday and Friday are chest and deadlift days.

I'll see what Wednesday brings. :cool:

[steelwolf]

Steelwolf,

Thanks for the info I may try it come the new year, I got the Elite fts training template and that has some good routined too, so I'm looking into something new. I'll need it after this meet, I'm dieing now with the ME days and still out 5 weeks.

Any way today is Sunday, 9/14/2008, so it was ME day so here we go.

Using briefs, suit, belt and wraps.
Also still trying out the Inzer Erector shirt on all lifts.

I'm still hurting from ME on Friday for bench and my bicep is really hurting, not to memtion the knee is hurting too.

SQUATS Straight Bar
Warmup:

BAR x 10 (no wraps, straps down)
135 x 10 (no wraps, straps down)
225 x 5 (no wraps, straps down)
315 x 1 (no wraps, straps down)
405 x 2(straps down)
495 x 1
585 x 1 (thought I was high a little)
585 x 1 (much better)
585 x 1 (good again)

I was not happy with this, my upper arms and shoulders hurt making the lifts harder just to get the bar off the rack. I'll have to change the ME day for benching to maybe Monday or Wednesday.

Hack Squat Machine:
Just the rack x 10
100 x 10
200 x 5
300 x 5
400 x 5
500 x 5
600 x 1(use my toes instead of heels)
600 x 1(use my toes instead of heels)

Romainian Dead Lifts
135 x 15
185 x 15
230 x 15
230 x 12
230 x 10

Seated Calf Raises
50lbs x 5 sets x 25 reps

Mentally I was not into it today and my lifts show it.
I have to get my head into it and get my body into it.
My total work out is a four day workout week, Monday(DE chest ME deadlift), Wednesday(DE squats supplemental hams and quads), Friday (ME chest, DE fro deadlifts)and Sunday(ME squats) and repeat. Of course Sunday and Wednesday are leg days and Monday and Friday are chest and deadlift days.

I'll see what Wednesday brings. :cool:
For me that would be way to much volume so I could see how your torn down.

A ME day for me was like this

ME exercise
Natural glute ham raise
45 degree back ext
some abs

[Ski]

Correct me if I'm wrong but ME stands for "MAX Effort" correct?

[steelwolf]

Correct me if I'm wrong but ME stands for "MAX Effort" correct?
yes but it dosnt always mean max effort . There are multiple ways to do max effort that do not involve using over 90% of your maximum.

[Ski]

yes but it dosnt always mean max effort . There are multiple ways to do max effort that do not involve using over 90% of your maximum.


PM me on this sounds interesting.

[steelwolf]

PM me on this sounds interesting.
let me find out where its at on elite fts and ill send it to you. Its one of their articles that they did.

[steelwolf]

can I link to elite fts articles or is that against the rules?

[Ski]

Send me the link in a PM.

[steelwolf]

Send me the link in a PM.
ok just gotta find it.

[Ski]

Okay, Wednesday 9/17/2008

The quick and dirty version because it is late.

DE day on squats with heavy band.

Warmup:
BAR x 10
135 x 10
225 x 6
315 x 3
365 x 1
405 x1

Workout:
405lbs with heavy bands, 8 sets, 2 reps each.
The weight it self was not heavy, at least it seemed, but the bands were tough to manage. My first, which is always the toughest, I got the bar off the rack but the I had the bar off center and it was pulling in every direction, I had to put it back on the rack and recenter myself on it and then squat. I got the hang of this by the third set but if I would not grip the bar tightly it would pull to one side. All squats were deep and I had like a max of 120 seconds on some lifts. This is because I don't have a partner and the only guy I trusted was still doing his shoulder sets so I had to wait for him. But I still was breathing pretty heavy.
Oh I did these with the erector shirt, and full squat suit on with straps up, no knee wraps.

calf raises:
5 sets 25 reps 90lbs

Leg presses:
200 x 10
400 x 10
600 x 10
800 x 10
1000 x 10
1100 x 8 ( could have gotten 10 but just stopped :x)

That is it, I feel pretty good but got a bad headache now, I took some asprin, hope it goes away so I can sleep.

I felt pretty refreshed today and hope I feel this way on Sunday for ME, we'll see.

[Sonny]

Opinion on the erector shirt? Does it make the bar slip?

[steelwolf]

Opinion on the erector shirt? Does it make the bar slip?
what is an erector shirt Ive never even heard of them...

[Sonny]

what is an erector shirt Ive never even heard of them...

not sure I can link either. only inzer sells them-check out there site. been around forever, since pretty much the beginning of gear. it suppose to help keep the back in a slightly arched position.

[steelwolf]

October 18th is the meet, 5 weeks out so I guess I should do 'circa max' lifts now, right?
This week coming is a download week except for the speed squat workout on Wednesday. this weekend I'm only doing whirlpool, sauna and pool waliking to try to relax the knee.
from all of my reading on westside i never had a compeition with it but I always understood you change nothing going into it and leave it with what made you strong in the first place. If you werent doing circa max stuff before I wouldnt add it in. But dont quote me on it.

[steelwolf]

not sure I can link either. only inzer sells them-check out there site. been around forever, since pretty much the beginning of gear. it suppose to help keep the back in a slightly arched position.
interesting all ive ever used is a bench shirt or a squat suit. They sound like a good piece of equipment.

[Ski]

The erector shirt is helping, definately keeps the back straight, and I'm getting use to it.
Yes it does slip the bar but in an upward motion if you are not careful, I had it happen once and the bar was on my neck and not taps. YOu definately need to put powder on the back there. Again I'm dialing in the shirt so each week with it I feel better. We'll see Sunday as I try to get 625 to 650 straight bar squat.
ONe thing is I'm finding that I'm using my arms and shoulders more in the lifts, not sure as to why since my legs are not weak in pushing the weight. Is it the heavy bands?:confused:

[steelwolf]

The erector shirt is helping, definately keeps the back straight, and I'm getting use to it.
Yes it does slip the bar but in an upward motion if you are not careful, I had it happen once and the bar was on my neck and not taps. YOu definately need to put powder on the back there. Again I'm dialing in the shirt so each week with it I feel better. We'll see Sunday as I try to get 625 to 650 straight bar squat.
ONe thing is I'm finding that I'm using my arms and shoulders more in the lifts, not sure as to why since my legs are not weak in pushing the weight. Is it the heavy bands?:confused:
You will have alot more pressure on the shoulders with the bands at least I did.

[Ski]

Oh yea!
It did and the bands cause the bar to move more with heavier weights on it.
So I think that is why my arms and shoulders hurt more, trying to stabilize the bar more. The squat was not hard but getting the bar up and out of the rack is.

[steelwolf]

Oh yea!
It did and the bands cause the bar to move more with heavier weights on it.
So I think that is why my arms and shoulders hurt more, trying to stabilize the bar more. The squat was not hard but getting the bar up and out of the rack is.
same when I was using them regularly. The taking it out of the rack was the hardest part for and the first 2 steps back. Once I got that I was good and could easily re rack it.

[Ski]

Sunday 9/21/08

Okay, felt good, used the suit and wraps but no erector shirt.

Straight BAR squats
Warmup:
BAR x 10 (suit on straps down no wraps, used neoprenes)
135 x 10 (suit on straps down no wraps, used neoprenes)
225 x 6 (suit on straps down no wraps, used neoprenes)
315 x 3 (suit on straps down no wraps, used neoprenes)
405 x 1 (suit on straps down no wraps, used neoprenes)

Workout:
500 x 1 ((suit with straps up used wraps)
600 x 1 (suit with straps up used wraps)

Now for the issues, on the 600lb squat something happened that is why I only got that far. I went down deep but I hear a snap on my left side front rib cage. I pushed up but some thing did happen. Not sure if it is acracked rib or some cartilage inbetween the ribs but some pain is associated with it when I take a deep breath. I think my belt was off meaning that it was higher on one side than the other and I think it pushed on the lower rib cage. The stomach muscle hurts a little around there too but no brusing ... so far.
So I left the suit on switched belts to a workout belt and did the rest of my workout.

Hack Squats:
100 x 10
200 x 10
300 x 10
400 x 10
500 x 8
600 x 3
600 x 3

Single Leg Extension
50 x 10
60 x 10
70 x 10
80 x 10
90 x 8

Sitting Leg Curls
90 x 10
110 x 10
130 x 10

As the day goes on I feel more pain, and it is in the stomach muscle it seems. Guess I have a visit to the doctor for tomorrow. :x

[Sonny]

sorry to hear that.

[steelwolf]

hope your alright.

[Ski]

Well it may not be as bad as I thought.
I feel almost at 100% the pain is almost all gone and I think I must have done some cartilage damage or even pull a muscle real bad. But no bruising so nothing is torn.
Tomorrow I'll try my speed routine ... Ugh! I'll have the bar weight up to 435 and heavy bands, I'll see if I can do this since I'm still sore in the lower rib cage and side of the stomach.

[Ski]

Okay Wednesday 9/24/08
Speed workout.

Now my injury it is not hurting like I say just sore now. Again no bruising and soreness in the left side abs.
so I decided to lift and see how the warmups go and then decide whether to do the speed workout or not.

Equipment used:
erector shirt (didn't used this on last Sunday when I got injuried)
Suit
knee neoprenes.
Belt
Wrist wraps

Warmup:
BAR x 10
135 x 10
225 x 8
315 x 5
405 x 2
435 x 1

Workout:
435 + heavy bands 6 sets 2 reps each, 60 to 120 second rest.

I just couldn't keep the 60 second rest and went past it on the third set on. Again getting the bar off is the hardest but going down was the toughest it has been since I started. by the third set I got my grove and was going below parallel. I'm finding a little difficult in trying to find my stance, If get it I hit way below parallel else it is hit of miss. All in all I think it went better than last week.
Next week I drop the weight to 385lbs and use heavy and light bands, this should be real interresting.

Leg Press:
200 x 10
400 x 10
Sropped here, my right knee had a pain like under the knee cap on the lifts and I just didn't want to aggrevate it any more.

Leg Extensions:
90 x 10
110 x 10
130 x 10
150 x 10
170 x 10

Sitting leg curls
90 x 25
110 x 25
130 x 25
150 x 25

Felt like going high reps on the leg curls and it was great, I could hardly walk, hehe.

I went home and iced the knee and will keep it elevated tonight. I was happy with the workout with the exception of not doing leg presses. Sunday I'll attemp the 600 squat again, hope my stance is good and then if that goes good I'll attempt 625 or more depending.

Till then ...

[Ski]

Okay Sunday's workout 9/28/2008.

Well I'm like 3 weeks out from my competition and I have to start to come down in my weights and try to repair and damage to myself.

So no heavy squats.
suit with straps down, erector shirt, and NO Wraps on knees.

I want to work on form so I took out the box squat and did them today.

Warmup:
romanian DB squats
25 x 10
25 x 10
25 x 10
24 x 10

Safety Squat Bar with box squat at 17 inches:
155 x 10
155 x 10
155 x 10
155 x 10

workout:
Safety Squat Bar with box squat at 17 inches:
Took a wide stance

205 x 10
245 x 5
295 x 5
335 x 5
385 x 5

Safety Squat Bar with box squat at 12 inches:
245 x 5
295 x 5
335 x 5
385 x 5

Smith machine front squats:
135 x 10
185 x 8
225 x 8
245 x 8
265 x 8

Romanian Dead Lifts:
155 x 10
185 x 10
225 x 10
250 x 10
275 x 5
315 x 5

That was it for today.
This was the first time I ever did box squats and it was interesting. As I sit here and type this I do feel the back is getting stiff and sore, it remains to be seen how I feel later or tomorrow.
I did watch my form as I sat down and pressed up from the box squat, I did not learn forward and did sit and press from the hips and legs. Of course my knee is feeling quite good since no pressure was done to it except for the front squats.
On Wednesday I'm going to try 385lb plus a heavy and a light band for the final routine. This will be the final heavy leg workout on this routine. Then the next week is light and with the exception of finding out my starting weights for the competition.
All in all this routine gave me some good results.
I started with a max squat of 495 and done 600 consistently, done a 705 safety squat bar ( i can't wait to get back to these I like them). I feel comfortable lifting the heavy weights (over 500lbs) and can manage them. I think I should have had better understanding of this routine and should have had 2 or 3 deload weeks in it. The band routine is tremendous, it just gives you a great feeling after you are done. The fact you lifting heavy weight at the top and the control you use to take it down and the power you have at the bottom just blows my mind.
Although I didn't measure my legs they have grown and it is noticeable by others as by me too. http://www.swoleasylum.com/forums/images/smilies/biggrin.gif
Definately my stomach and sides have tighten up considerably.
It is a good routine it remains what I do in the meet and I will post that once I do it.

[Ski]

Okay, this is the last heavy day and I switched from Wednesday to Friday since I am changing my bench days.

Anyway this is the speed workout.

All squats done with suit straps down and belt and NO wraps.

Squats:
BAR x 10
135 x 10
225 x 8
315 x 3
365 x 1

That was the warm up.

The speed set:
Done with suit straps up, belt and NO wraps.

(Blue band is a Heavy band)
(Purple band is a Light band)

365 x 2 plus Blue and Purple band on each side
365 x 2 plus Blue and Purple band on each side
365 x 2 plus Blue and Purple band on each side
365 x 2 plus Blue and Purple band on each side
365 x 2 plus Blue and Purple band on each side
365 x 2 plus Blue and Purple band on each side

Really difficult in the fact of getting the bar off of the rack. I don't have a rack at my gym that is setup to use bands so the way I secure the bands is behind the bar and once I lift it, it pulls my back REAL bad.
I have my spotter press against my shoulder blades so I don't pick up the bar and stumble backwards.
On my second set he didn't do that and I stumbled backwards and had to try to stablize the bar and it got nasty. I had to rack it and try it again in 30 seconds.
All the sets were done with a 60 to 90 second rest period and by the 3 set I was comfortable with going well pass parallel. I felt like I could do 5 reps easy.
The weight felt heavy at the top but comfortable, I have to remember to sit more, I'm definately much more stronger that way.

Leg press:
200 x 10
400 x 10
600 x 5
800 x 5 (Knee felt strained so I stopped here)

I was still hurting in the back from Dead Lifts this week so I decided to do ham workout on machine.

Sitting Leg curls super set with lying leg curls
90 x 10, 50 x 10
105 x 10, 70 x 10
120 x 10, 70 x 10
135 x 10, 75 x 10

Seated calf raises
150 x 25
150 x 25
150 x 25
150 x 25

This is it for the heavy sets.
Next week I'll be doing intermediate squats and just looking for form.
The next week I'll check out my starting squat weight and will post that. After that a rest week and the meet and I'll post the lifts on that.

I hope this might have given you guys/gals an idea for a 10 week squat porgram. I think I did post this in a previous post but I'll say this again.
Gains: No body weight gain or lose.
Diet: clean diet with at least 3 protein shakes a day(I don't have a calorie count), took Creatine before workouts.
Size: Well my legs definately got bigger, don't have any pre measures of my thighs but it is bigger.
Strength: Well I started at the begining with a 495 max and now I can do 600, possibly more. So at least 100lb improvement. I know I can raw squat 450 and I think I could do 500 for at leat one.

Final thoughts?
It is a brutal workout, especially the speed part of it. You definately need a down load week at around the 4th week and a second one would be nice around the 8th week. I thik this could or should be expanded to 12 or 16 weeks with a couple more down load weeks in it.
Would I do it again, YES!
But this time 16 weeks and use a box squat for 8 weeks and speed for the second 8 weeks.
I had some injuries and it may have been me or just my age but I learned to work around them, some how. Let me tell you an ice pack is my new best friend after a leg workout.
My goal is to squat 900lbs in a meet so I have a lot to do but I think I have a real good chance to do it. We see what happens this next year.

Thanks for reading this log guys!;)

[Ski]

Okay will be my last post on this for at least workouts.

Friday 10/10/2008

Basically this is the last workout of this log.
I got new briefs so I wanted to break them in, I decided to do box squats, 16", 14" and 12".

equipment: SSB, Box squat, new Metal briefs, titan suit belt and knee tubes.

Workout:
Box squat set at 16"
155 x 10
245 x 8
335 x 8
425 x 8
Box squat set at 14"
155 x 10
245 x 8
335 x 8
425 x 8
Box squat set at 12"
155 x 10
245 x 8
335 x 8
425 x 8

All lifts were with me sitting on the box and removing all weight from the legs by relaxing them and then pressing back up again. I kept the back straight.

Last set was wit 425lbs on the SSB and no box just a basic squat. I wanted to go all the way down, ATG (Ass To Grass), and did it for 4 reps on the 5 one down my belt buckle broke and it feel off. I did the last rep and stopped then.
That was it for that day.

The next day I went to see what my starting weights would be for the meet, next weekend.

Squat 550 opener (This felt hard and I had an issue getting it down but I'm confident I can do this in the meet.)
Bench 365 opener (This was real easy I should go heavier but I want to make sure it goes up on the opener. I'm still nursing the partial rupture of the bicep tendon so anything over 400 I'm happy.)
Dead Lift 475 nothing new on this but I hope I get 550 or better on the meet. Definately neeed to work on this next cycle.

[thabenjaminz05]

Looking Good Ski! Keep us posted on the meet and how everything turns out man.

[llllern]

no doubt keep us posted

[Sonny]

rest up Ski.