#squat program

soooo…. I don’t think I wrote at all for the last week. I was making it to my workouts. At least, I made it to the workouts on monday, wednesday, and friday. I did the weights listed on the program by nate.

todays:

3×10@100 backsquat 4×8@80 front lunge 4×12@80 toe raise things 4×20 banded side to side lunge things 4×10@115 hip thrusts

I hate that I don’t know what anything is called. LOL. Half my stuff is listed as “oh yeah, that one thing!” The squats were ok, I definitely started feeling the sheer amount I had to do by the second set. Lunges were tough- I decided to go with a heavier weight today. Normally I do like, 60… So that’s 20 lbs heavier. It’s quite the jump, especially since the lunges had me tender already, LOL.

I feel like I should start doing deadlifts again, but I hate the weights they provide. They put the bar at really weird heights. I might just need to suck it up. Lets see…. with the 35# weights that 115, the 45s would put it at 135. Since my 1RM(sloppy) was at 200, then I might be able to start with the 45’s here. That’ll be a more comfortable height than the other choices, anyways. I suppose I’ll decide next time. Wednesday.

Fcuk. I have GOT to eat better. I almost got sick/passed out and I was only like, 35 or 40 minutes deep. I’m gonna go by the store and buy some actual food today. Zucchinis and romaine and tomatoes and cucumbers and such.

Todays workout: When I walked in, there were like, three racks available, but by the time I had changed, there was only one and as I was setting up, some dude walked up and was all “I was already using that”. (There wasn’t any shit there, and only one side had a ten pound plate. wtf? whatever…) So I started with my other stuff.

4×10@60# lunges 4×12@60# calf raises *4×10@100# backsquats 4×20 banded lunges 3×8@35 back raise things… (I lean over a thing that holds my calves and then raise my torso upright, then go back down. While holding said weight)

So yeah, I started feeling sick and called it. Then I went and sat in the bathroom for a bit but managed to not actually be sick. Eating my protein bar and drinking water has helped.

So I’m starting a squat program. I know I’ve said before that I don’t know what I’m doing in the weight room and it’s totally true. Having a program to follow gives me a sense of direction and hopefully will get my numbers up, because I do like having big numbers.

On friday I pushed to a 1RM. I got up to 150 and likely could have gotten a higher number but the only person I found to spot me picked the bar up the moment I started to struggle rather than letting me fight through it and push the weight up. So I’m gonna have to find a different person next time I need a spotter. Anyways. 150 is an ok starting point.

Today I did the following:(* will mark squat program stuff)

3×12@95# Backsquat* 4×10@60# Front Lunges 4×12@60# Calf Raises 4×20 Resistance side-to-side squat lunge things(I gotta look up the name of this, LOL) 2×8 Pistol squats

So today turned out to be a leg day. Tomorrow I’ll have almost two hours to work on everything else. Arms, abs, back. I don’t have programs for any of those so I’ll be flailing wildly again. “yay”. I love flailing wildly…

In regards to the squat program. Since it’s the first day there isn’t so much to say. For the past month(for 4 weeks, before I got sick) I was doing 4-6 sets of 6-8 reps, with weight starting at 105 and working up to 115. Sooooo…. My percentages, in regards to the 1RM I got, was larger than what it has me starting at with this program. If you do the math, you’ll notice that 95# is more than the 60% listed. I do tend to “round” a bit, based on the weights available. It was easier for me to slam 25# plates on the 45# bar, rather than fiddling with 10’s and 5’s and 2.5s… The sets of 12 were a bit tougher than I had thought(LOL) I managed to get through the first 6 smoothly, and then had to take slight breaks(just a couple breaths) between reps from there.

Later on in the program, when I have to do bigger sets of the heavier weights, I’m going to want to have someone who actually knows how to spot. I do know there is at least one serious lifter there, I might ask him. If that doesn’t work out, I might have to just ask one of the staff.

I did *try* to record myself on my last set to upload for critique and criticism… Alas, all that I got was a beautiful picture of the floor as I hit the button before leaning my phone against the rack next to me. I’ll be trying again on Wednesday. I don’t know how it will work out- today the racks were empty except for me, if someone is there I won’t be able to.

Nate free squat program I tried to find it on HIS site, but after scrolling down for ages I couldn’t. Here is a link to it on another persons page.