Monday, May 16, 2011

Training - Squatting

Weight - 253

Squats -
135 x 20
225 x 10
315 x 5
405 x 10
315 x 10

Notes - Got some kind of terrible cold/virus thing and am on sudafed.  I think that may have played a part in the strain that occurred on Saturday.  So I just got in some light squatting and called it a day.  I may take a few days off this week as well to recoup.  Just kind of feels like its time.


  1. I am with ya paul...I have not lifted since this past friday and don't plan to hit the weights again till this friday or the weekend...right now just figuring out what I want to do...leaning towards the 2way DC routine and stick with it for a while or your three day routine...will see


  2. I actually felt a little better after this light workout, but I think I'm still going to take most of this week off in terms of lifting. Then hit it hard again next week for another 6 weeks.

  3. Hi Paul,

    I've recently purchased your big15 and strong15 books, I'm very pleased with them.

    I'm a 21 year old male, with around 12-14% bodyfat (judging from Shaf's pictures on bf), 185lbs. My 5RMs are 293 squat, 320 deadlift and 216 for bench and 147 for standing press. I want to gain some mass and looking for to reach 90kg with around 12% BF within 6 weeks block of mass building from your "Ultimate Beastdom training".

    I've been doing Starting Strength for beginners for 3 months, but have been training regularly for 3-4 years. I've been focused a lot on high rep bodybuilding stuff so my Maxes are not good, and I didn't eat near enough (still am not), so I did not make much progress.

    I will follow the diet outlined in the article to the letter.

    Do you think I'm ready for the 6 weeks mass building block from your article?

    I will follow it up with the conditioning block afterwards.

    Sorry for the long question, hope you recover from the virus soon.

  4. Will - I would do the conditioning block first and drop a slight amount of bodyfat, then run the big15 for 6 weeks, since you're right up against that 15% bodyfat limit for mass gain.

    Any time you start a mass gaining phase you want to be fairly lean, almost stringy. That way the body does a better job at not holding bodyfat from the early weeks of the calorie surplus.

  5. Hi Paul,

    Thanks for the reply.

    I don't have access to machines (i.e. hack squat, leg press etc) to do the big15. I only have access to dip bar, pull up bar, rack, bench, dumbells and barbell. Would it be possible if I carry the "bare bones" template outlined in your blue collar mass gain article or the template outlined in the "ultimate beastdom" article?

    And in the 50% sets, if I stop the gains from front squats, can I use something like split squats as a replacement? As I said, no access to machines yet.

    Thanks again.

  6. Of course that's fine. You don't need machines to do it. There is no magic in the routine. Only in the hard work you put into the movements.