No video required if they are high anyways. Sorry man, no lift.

But obviously if I were you I wouldnt go deeper than that. You are not a powerlifter and there is close to zero muscular benefit.

Still get another kudos. Nice job man.

Nice lifts, congrats on the 2xbw squat. Solid grind there

Don’t understand your point here. Fuller range of motion is all muscular benefit. There’s no benefit to going deeper if you are a power lifter and you’re hitting judging depth. But if you’re attempting to maximize hypertrophy he’d be wise to drop the weight back and get a bigger ROM.

Raises a bigger point for Renton which idk if he wants to answer, mainly what are your current goals? Not lifts wise, but are you doing this for aesthetics, performance or therapy? I’m in the latter right now myself, mainly staying active for the mental break it gives me.

Thanks, bros!


I don't think I totally agree with you. Deeper = better hypertrophy is only true in a vacuum without considering other factors. It doesn't equal better hypertrophy it it means I have to reduce the weight by 50%, for example. It doesn't equal better hypertrophy it it means that it worsens my knee pathology. It's really all about whatever allows me to get the most mechanical tension overload for the most reps over time and still recover without getting hurt. If it was just about rom/tut then I'd be doing slow tempo deep squats with 65 for high reps.

Specifically, my goal was to increase my 1RM squat at the depth standard that I've been maintaining up to this point. Broadly, I just enjoy powerlifting programming more than bodybuilding or 5/3/1 style programming. I'd guess out of those three options I'd say its mostly therapy. I think I enjoy the voluntary hardship of lifting heavy (for me) weights, along with the accomplishment of getting better at it. Once I get my life in order I'm going to cut and then I'll begin caring more about aesthetics and have more specific goals.

Somebody posted a YouTube recently, and the benefit from adding an inch of ROM for Renton is peanuts, at best.

But not just that, due to his anthropometry he might be doing more work than someone like freddbird. The fbird has two inch femurs and was born to squat.

Not just that, I am sure if he does the McGill squat test, he will find out he is going as deep as McGill would recommend.

I am 100% sure, it's -EV for hero to go deeper.

It's unfortunate, still doesnt count. Sorry. It's kind of like how my 280 bench at 170lbs couldn't make the whiteboard. A travesty and totally unfair.

100% sure...from a guy you’ve never met who you won’t give credit for his most recent PR, got it. EV posting gonna EV I guess.

The idea that like 7/8th squatting 102%+ of your 1rm is safer (and better for hypertrophy although not the argument here) than full depth squatting 70% of your 1rm for 8 just doesn’t hold water. No intermediate lifter is getting injured squatting 90kg for reps.

If you’re just wanting to put bigger numbers on the board then fine. But it’s much more dangerous to be operating at or above 95% of your 1rm with degraded form/depth than it is to be pumping out sets of like 80kg full range of motion super controlled squats. Goals matter here obviously which is why I asked.

You're framing a bit of a straw man though. He just said that going deeper wouldn't be beneficial. Nobody has been arguing that max singles are a great idea to over-utilize.

With these sheiko templates I'm doing almost entirely submax sets in the 75%-90% range. The weights are pretty heavy but I'm never going close enough to failure for form to significantly break. I'm managed to mostly rehab a knee injury while getting a PR, so I don't see a need to change anything.

Friday 28 June 2019 Training

Deadlift (3'): 65x4, 85x4, 100x3 x2 sets, 115x3 x5 sets

Comp. Bench (2'): 40x5, 50x4, 60x3 x2 sets, 65x3 x6 sets
NG Chin: x4 x6 sets

Single Leg Press (1.5'): 100lb x10, 115lb x10 x4 sets
Dip: x8 x5 sets

T=87' @6
Knee @0

***

Fine. Instead of gpp I just did a sheiko style bench/DL day. Sunday will squat and then I'll start into template #31.

Johnny Truant will be thrilled to know that I found some evidence in favor of the grip strength theory of CNS fatigue today. When I tested maxes I had no trouble holding onto 140, but today 115 for triples was opening up my left hand.

Your reply editing skills need sharpening

Pound Plates.

Tuesday 2 July 2019 Training
Sheiko #31 W1D1a

Comp. Bench (2'): 95x5, 115x4, 135x3 x2 sets, 145x3 x2 sets, 155x2 x4 sets, LS @9
Chin-up: x5 x7 sets

Squat w/belt (1-2"): 135x5, 185x5 x2, 210x 2, 4, 6, 8, 5, 5, 3

***

Didn't have time to do the full workout. Gonna go in tomorrow and finish. 210x8 was death. I haven't done high reps on squat in a long time, and this was a ladder of 1 minute rests. The set after the 8 was supposed to be 7 but I noped after 5.

Thursday 4 July 2019 Training
Sheiko #31 W1D2, pound plates

Deadlift to Knees (3'): 155x5, 195x4 x2 sets, 225x4 x4 sets

Comp. Bench (2'): 95x5, 110x5, 125x4 x2 sets, 135x3 x2 sets, 145x2 x2 sets, 155x1 x2 sets, LS @8, 145x2 x2 sets, 135x3 x2 sets, 125x4, 120x6, 110x8, 100x10, 95x12

Deadlift from Blocks (3'): 185x5, 225x4, 245x3 x2 sets, 275x2 x3 sets

T=102' @8

***

For whatever reason, the high rep squats destroyed me. I'm as sore as I've been in probably years. Just the act of setting up the deadlifts and block pulls was RPE 8. Benching went fine, but 225 deadlift partials made my legs quiver and 275 from blocks moved slow.

Saturday 6 July 2019 Training
Sheiko #31 W1D3, pound plates

Squat w/belt (3'): 145x5, 185x4, 210x3 x2 sets, 240x3 x2 sets, 255x2 x2 sets, 245x2

Comp. Bench (2'): 95x5, 115x4 x2 sets, 125x3 x2 sets, 145x2 x6 sets
DB Curl: 20s x12 x5 sets

Squat w/belt (2'): 165x5, 185x5, 215x4 x4 sets
Dips: x6 x5 sets

DB Lying Triceps Extension (1'): 15s x10, 20s x10 x4 sets
Seated Calf Raise: 45x12 x5 sets

T=117' @7

***

First time in a while that I had the time and inclination to do the whole written workout. Squats were based on a training max of 300 pounds and were definitely too heavy on the day. I took off 10 pounds from all subsequent sets after the first two 255 sets. The cool factor of black iron plates is more than made up for by the fact that they seem 10% heavier than the plastic coated plates that I'm accustomed to.

Bench was light, as 80% for doubles should be. The dumbbell ltes (aka french presses) were a case of a sheiko program having me do a specific exercise once and never again, which is kind of weird but oh well. They were pretty cool and I could see including them in future programs. I definitely like them more than cable/rope triceps pressdowns.

Saturday 9 July 2019 Training
Sheiko #31 W2D1, pound plates

Comp. Bench (2'): 95x6, 115x4, 125x3 x2 sets, 145x2 x2 sets, 160, 165, 165 @8.5

Squat w/belt (2-3'): 145x5, 175x4, 210x3 x2 sets, 240x2 x5 sets

Comp. Bench (2'): 135x4 x5 sets
Leg Press: 1Px6, 2Px6, 2.5Px6, 3Px6 x2 sets

Goofed around with the GHR for a few minutes.

T=83' @6

***

Benching went well. 165 was easy enough that I didn't feel that a spotter was necessary. That's 11lb shy of my PB so I'm encouraged. Squats were better than last week, but still pretty heavy for 80% doubles. Guess it's tough comparing squat RPE to bench.

This gym in USA#1 is kind of a mixed bag. It's got only one squat rack. The plates are a mess, mostly black iron with a smattering of different brands and like 10% of the plates are kg. It's like they just liquidated craiglist home gyms for the entire tri state area and used what they ended up with to open a gym. Pretty offensive to OCD. On the other hand, the bars are pretty decent quality, they have two very decent bench presses, and they have a ****load of machines, including two GHRs. I intended to do some GHRs but had trouble figuring out a setting that allowed me to do them right.

Friday 12 July 2019 Training
Sheiko #31 W2D2, pound plates

Deadlift (3'): 185x3, 205x3 x2 sets, 235x3, 245x3, 270x2, 280x2 x3 sets, LS @7.5

Comp. Bench (1'-2'): 95x5, 110x5, 125x4 x2 sets, 135x3 x2 sets, 145x2 x2 sets, 155, 160, 135x3, 115x5, 95x7
Chin-up: 4 sets
Lat Pull-down: 4 sets

Deficit Deadlift (2'): 185x3 x2 sets, 205x3 x4 sets

T=85' @6

***

Pretty decent day. The bars here have more aggressive knurling, so while my hands get turned into hamburger, I doubt I'll be dropping any deadlifts any time soon. 280 for easy doubles was pretty decent given the day called for only 268. I should get some pretty easy PRs soon.

nice work itt. volumetown.

Thanks. It's less than it looks like considering most of the sets are RPE 5-7. I stay pretty constantly sore though.

Sunday 14 July 2019 Training
Sheiko #31 W2D3, pound plates

Squat w/belt (2'-3'): 135x5, 185x5, 215x3 x2 sets, 240x3 x2 sets, 255x2 x4 sets, LS @8

Incline Bench (1'-2'): 95x4, 105x4 x2 sets, 110x4 x3 sets, LS @7.5

Squat w/belt (1'-2'): 135x6, 185x6, 195x6 x4 sets

DB Lying Triceps Extension (1'): 20s x10 x5 sets
Seated Calf Raise: 45x12 x5 sets

T=90' @7
Knee @1

***

Trained with my BIL today. He put me in a weird ethical/safety spot. He's enhanced, jacked, same height as me but 40 more pounds of muscle. He does zero warmup sets, just loads his top weight and lets it rip. With bench he starts with 225x12. Today he just loads 405 to start and wants me to back spot him. I'm not even sure if he's hit this weight before. He recently pulled 455 as a super grind so 405 is prob pretty close to his max based on that. I reluctantly agreed to spot him because I'm Mr Buzzkill as it is, doing my boring warming up and natty powerlifting style 90 minute sessions while he goes full bro and is in and out of the gym in 40. Maybe a mistake on my part.

Anyway he quarter squats it and rips his shorts. There's probably no way he could have half repped it. Says it felt light and wants to load 495. I told him flat out that I'd be uncomfortable with spotting him on that load and he reluctantly settled with putting quarters on, which he couldn't even unrack.

Afterward I proceeded to stay in my lane as it were and had a pretty solid session. Top sets weren't too easy but def easier than last week. I went conservatively on incline since its been a while and my shoulders were a bit uncomfortable. I think the program intended this day as a bench deload anyway.

I haven't been rating knee pain lately but I noticed a bit today.

Tuesday 16 July 2019 Training
Sheiko #31 W3D1, pound plates

Comp. Bench (1'-2'): 95x5, 115x4, 125x3, 135x3, 145x3 x5 sets

Squat w/belt (1'-2'): 135x5, 185x5, 210x 5,8,3,6,2,7,4

Comp. Bench (2'): 95x5, 115x5, 125x5 x5 sets
Leg Press: 2Px5, 2.5Px5, 3Px5 x4 sets

T=68' @7

***

Bench was kinda heavy. Squats were fine, just not used to high reps and short rest. I skipped some accessory work due to time constraints.

Lmao

Wednesday 17 July 2019

83' casual walk


Legs are super sore from yesterday. I don't have a scale here but I'm pretty certain I've been gaining weight. My family's house has junk food that is constantly replenished. I was feeling the urge to have a snack so I decided to have a walk instead. I intended to walk like 45-60 minutes but I miscalculated how long it would take to walk around my Mom's neighborhood and it ended up being almost 4 miles with a lot of hills. Surprisingly my left foot had no symptoms.

I'll try getting a few hours of walking per week in as a bit of damage control for the ~3000 kcal a day that I'm doubtlessly eating. I'm almost done with sheiko #31, and #32 is a peaking block. It maxes out in the first week and I doubt I'm advanced enough to need a month of deload, so I'll probably move on to something new after that max-out day. Maybe cut as well.

What is that squat rep scheme?

peak sperg in this template:



A comment in the spreadsheet said to rest 1 minute after each of the first 3 sets, then 2 minutes for the others. I didn't bother timing and just waited long enough to catch my breath. It's the second time it had me do squats like this. The first time was rough, this time was easier.

Normally my top squat sets are 80% triples or 85% doubles.

That just seems like crazy FPS and in no way optimal. How is that supposed to be better than standard rep/set schemes?

I guess it's just a way to get in 35 reps of a 10-12RM weight in a short time without approaching failure. The #29-#32 is 16 weeks of programming and it only does this twice so it's not really worth questioning, IMO.

The core of Sheiko-style programming is high volume through the performance of mostly high %1RM low-RPE perfect reps, with deload workouts to allow recovery. Even though the weird 5,8,3,6,2,7,4 rep scheme made me sore as hell, it probably still functioned as an intensity deload.

I got turned onto this style of programming from monte and fakeb, and from something I read in this Mike Tuchscherer thread:

https://articles.reactivetrainingsys...ication-chart/

This quote pretty much exactly describes the program I'm doing.

Thursday 18 July 2019 Training
Sheiko #31 W3D2, pound plates

Deadlift from Blocks (3'): 185x4, 225x4, 245x3 x2 sets, 275x2, 285x2, 295x2 x2 sets, LS @7.5

Comp. Bench (1'-2'): 95x7, 100x7, 110x6, 120x5, 125x4, 135x3, 145x2 x2 sets, 155, 160 @7.5, 145x2 x2 sets, 135x3, 125x4, 120x6, 110x8, 100x10, 95x12

Deadlift to Knees (2'): 225x3 x2 sets, 250x2 x4 sets

Leg Press (1.5'): 2.5p x5, 3p x5, 3.5p x5 x3 sets

T=110' @7

***

Today is probably the strongest I've ever been on block pulls. 295 is technically a PR double. Given that my block pull is weaker than my DL, I probably could have pulled a PR today.

The bench sperg pyramid was fine, just tedious.

295 block pulls looked super easy. Sheiko volume looks crazy.

Lol’d at BIL story, belongs in GGO thread