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illusionz' ICF blog

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High volume low weight probs won't do much for your strength tbh

I agree with JtKing

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Work up to a training max single then do some back off sets for volume? Best of both worlds.
Yesterday.

"deload week"

Squats
60x10
100x10
120x5
130x5
140x5
130x5
130x5

All easy.

Incline Bench
40x10
50x10
60x 8, 8, 8

Chinups 4x to failure. Got 9 reps on first set which is a PB.

As it transpires I'm too busy with new job/social events in London with all my uni mates to train seriously for hockey (so only playing socially) and as a result am tempted to jump back on a strength program as overworking my CNS is not an issue. Juggernaut was kinda boring.
(edited 9 years ago)
Get on the Candito programme or Madcows etc
The speed/ease with which you've improved your lower body strength is quite terrifying tbh. Barely ever done proper squats and 140kg*5 is "easy" :biggrin:.
Squats
Worked up to 140 5x5
No belt/wraps

Had an extra rep at least in each set.

Come at me.


Elbow hurt so no upper work.
(edited 9 years ago)
Original post by illusionz
Squats
Worked up to 140 5x5
No belt/wraps

Had an extra rep at least in each set.

Come at me.


Elbow hurt so no upper work.


So jealous of your gains :frown: not fair

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Only just started squatting.
5x5s my 3x3 with no belt.
Jimmies rustled.
Original post by Appeal to reason
Only just started squatting.
5x5s my 3x3 with no belt.
Jimmies rustled.


I squat low bar and weigh more than you. About 88kg atm.

Cut stalled as have been drinking too much.

I want a 4 plate 1rm in the next couple of months.
(edited 9 years ago)
Original post by illusionz
Squats
Worked up to 140 5x5
No belt/wraps

Had an extra rep at least in each set.

Come at me.


Elbow hurt so no upper work.


Equal my best beltless 5*5. Good work!

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Wish I could 5X5 140kg and consider it pretty easy.

I can hardly bodyweight squat at the minute.
Original post by Scoobiedoobiedo
Wish I could 5X5 140kg and consider it pretty easy.

I can hardly bodyweight squat at the minute.


#kneecrew
#whatislegday
#nolegsin7monthscrew
#willneversquatagaincrew

Tfw I'll never squat a barbell again :'(

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Original post by Angry cucumber
#kneecrew
#whatislegday
#nolegsin7monthscrew
#willneversquatagaincrew

Tfw I'll never squat a barbell again :'(

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Haven't analysed your blog, quick rundown of why? That kind of sucks :frown:
Original post by Jtking3000
Haven't analysed your blog, quick rundown of why? That kind of sucks :frown:


I've torn my medial meniscus and having surgery in the next 3 - 5 weeks

Reason for never squatting again is cause when I was in my late teens, I had chemo, threw up so hard I tore my growth plates in my vertebrae. Hence when I squat it hurts. I didn't know this when I started (somehow 2 seperate spinal surgeons missed it) and now I can't sit a barbell on my back as it hurts lol. Even if I have surgery on it I probably won't squat again lol. So yeah
Bet you're glad you asked :wink:

It's a shame as I love squatting, got up to 120 for 3 x 3 to depth after only a couple of months lifting

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(edited 9 years ago)
All your gains are impressive. It's great to see how someone has discovered a genuine strong point (maybe a talent?) in themselves (you're inclined to strength I think; definitely sound like a duck in water) and all of us have kinda followed the growth in this blog. Your potential is there to be realised if you stay healthy because you sound like you've barely maxed

Lifting/strength etc is not a zero sum gain, unless you enter competitions, so there's no reason why you can't do well and I do well. Don't understand the bitter jelly guys in the gym, boasting about crap they don't even have/can't lift
(edited 9 years ago)
Today. Hockey yesterday so idk if legs were at 100%. Still pleased with workout.

Squats
60x5
100x5
120x3
130x1
145x5
150x5
155x2, 2 Psyched myself out of going for 3rd rep on 2nd set even though I'm sure I'd have had it
140x5, 3 Could have had more on 2nd set but was exhausted

Working out where I am with squats before hopping onto a program.

I don't know if something's wrong with my form or if it's just terrible shoulder flexibility but the elbow pain I've had occasionally when benching/tricep isolations in my left elbow seems to return when squatting. Elbow was kinda sore again after these squats.

Did incline bench as a result as can keep it light (so no elbow pain), but it's still tiring.

Incline bench
barx10
50 6x6-8 can't remember exactly how many reps on each set

DB rows
32kg x 8, 8, 10

Chins
8, 7, 6

Incline curls
12s x 10, 9, 8
Is it golfer's elbow or something else?
I get pain in my left elbow and tricep when low bar squatting. It's a combination of poor shoulder flexibility and supporting too much of the weight with my arms. Could be the same thing for you.
Original post by Angry cucumber
#kneecrew
#whatislegday
#nolegsin7monthscrew
#willneversquatagaincrew

Tfw I'll never squat a barbell again :'(

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:frown: Im with u brother
Original post by ljoshl91
:frown: Im with u brother


You've just got a herniated disc IIRC

Surely you can get the surgery and be pain free once more?


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