Thread: Spartigus 5/3/1
View Single Post
Old 11-15-2011, 03:29 AM   #449
Spartigus
Senior Member
Max Brawn
Points: 3,966, Level: 40 Points: 3,966, Level: 40 Points: 3,966, Level: 40
Activity: 2% Activity: 2% Activity: 2%
 
Spartigus's Avatar
 

Join Date: Dec 2010
Location: Sydney, Australia
Posts: 1,227
Training Exp: 4 years
Training Type: Fullbody
Fav Exercise: Squat & Quick Lifts
Fav Supp: Milk
Reputation: 14113
Spartigus is a dedicated contributorSpartigus is a dedicated contributorSpartigus is a dedicated contributorSpartigus is a dedicated contributorSpartigus is a dedicated contributorSpartigus is a dedicated contributorSpartigus is a dedicated contributorSpartigus is a dedicated contributorSpartigus is a dedicated contributorSpartigus is a dedicated contributorSpartigus is a dedicated contributor
Default

Quote:
Originally Posted by JarHead View Post
I like the look of your routine Spart,strong lifts
Quote:
Originally Posted by Pull14 View Post
Great work Spart, bench is still looking strong despite the minor set back.
Thanks guys!!

Today was squat day, I was aiming for 150kg for 5 singles (last week I made 155kg for 1 before my knees hurt and back hurt a lot), so I was going to cut 5kg, the week before that I made 150kg for 3 singles. On the 5x5 I was planning on 100kg, cutting intensity slightly and upping volume, last week I hit 110kg for just 3 reps because of my knees and back, week before was 105kg for 3x5.

Squat Day
Squats
barxlots
60kgx15
90kgx10
110kgx5
130kgx2
150kgx1

By now my knees were sore again, so I called it on singles. I made the choice then to next week cut the singles to 140kg, and I would up the intensity slightly on the 5x5, those would start today.

Squats
110kgx5x5 (I guess a PR for the backoff sets?)

What I did notice was on the 3rd rep of 1st set, I went down a bit faster and activated a stronger hamstring reflex, I realised I wasnt doing this enough. I also noticed my knees felt a lot better.

After the 5x5 sets my knees felt less sore, and I felt more explosive out the hole. I was thinking more and I found I wasnt getting that hamstring reflex out the hole and it was putting a lot of stress on my knees. I think this might of been the reason for my sore knees?

Reverse Hypers
5x10 (bodyweight)

My back is feeling pretty good, and my knee issue I think is sorted out .


Next week, the plan is 140kg for 5 singles, and 110kg for 5x5. That should get me back on the progression train, and hopefully give my knees a slight break. I will probably keep the 5x5 at 110kg until my 5 singles hit 150kg, unless the 140kg feels pretty light (which hopefully it will).


It has been interesting upping the volume and seeing how to adjust the intensity, good lessons .

Friday is Deadlift day, now last week I made 175kg for 3 singles, that felt pretty light still, so I think I will keep 175kg and hit 5 singles. Though I dont want to run into the same problem of not reducing the intensity enough. I dont know if I should reduce it to 170kg, but I dont want to reduce it too much.
__________________
Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

"When in doubt, just get really, really strong. It tends to cure most problems in training and life." - Wendler
Spartigus is offline   Reply With Quote