Vegan Bodybuilding & Fitness

These are the exact words I texted to my friend today when they asked what I've been up lately and, paired with your description of front squats being "hungover," why I've always enjoyed reading your log (even when I was just a lurker).

Strong lifts are strong, mate, keep at it! Also, finally sub'd this thread despite always creeping on it.

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"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG

How do you find speed squats chewy? I find they are better to use to warm up as opposed to cardio (bike, running).

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:

viewtopic.php?f=24&t=26321

They definitely get the heart going, I use them for recovery and maintaining flexibility (obviously for squatting but also it gives me a purpose to stretch on days off where I'd usually just be sitting about stiffening up). It keeps these sessions short and effective.

I would use these maybe at the start of a cardio session or something but I wouldn't use them for warming up before doing some higher intensity squatting as I'd be too tired haha. Although the weight is low on speed squats (typically 50-70%) it still is a lot of volume and short rest time.

Definitely enjoying them. Take too much rest on the heavy days between sets and the sessions go on forever, so it's good to change it up every other day.

Squatting more is always advantegous.


EDIT; on a side note I never use stuff like cardio machines for warming up. Every session (no matter what it is) I always warm up my shoulders with a purple mini band doing dislocations, pull aparts, a rotator cuff movement and behind the head pulldowns. On the main days mon/wed/fri I'll do this warmup (http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html#question04 with squat to stands in place of groiners). On the speed days I'll just pick any of these at random really just to get myself ready for the upcoming exercise. Depends what areas are needing stretched/warmed up the most.

Then I just take the bar and a few warmups leading upto work set.

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My training log

Haha, cool, we have the same take on speed squats then. I should have worded my sentence better (I don't use squats to warm up, but I have them at the beginning of my legs hypertrophy day, which usually tends to warm me up for the remainder of my workout.)
Yeah, I totally agree with you about the large amount of volume.

I will definately have to try and warm up with bands one day as you mentioned as I currently never technically warm up and just jump into it; it probably isn't that good for me :S

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:

viewtopic.php?f=24&t=26321

Wed 21st December 2011

Deadlift (with belt)
3x3x185kg

Speed pulls (with belt except first set)
3x3x150kg

Power shrugs
3x5x132.5kg

Romanian deadlifts
1x5x90kg
1x5x100kg
1x5x110kg

Barbell rows
3x5x65kg

Lat pulldowns (underhand close grip)
3x5x70kg

Good mornings
3x5x60kg (weight is super easy but always cautious when doing these for first time in a while)

This was a beast of a session. I never do shrugs and my traps are fucking killing today. Bodyweight 83.4kg this morning.

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My training log

Thu 22nd December 2011

Speed Squats(no belt)
8x3x100kg

BB curls
8,8,5 x25kg

DB curls
15 reps each hand with 10kg

Box jumps
3x10 onto jerk blocks (will measure later)

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My training log

Fri 23rd December 2011

Front squats (no belt)
5x5x80kg (deep, slow, comfortable)

Bench
5x5x67.5kg (comfortable)

OHP
5x5x41kg

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My training log

Mon 26th December 2011

Squat (with belt)
3x5x135kg

Bench
5x5x67.5kg (added an extra collar for more weight)

Push Press
5x5x52.5kg

Rope tri pushdowns
10,10,15 x 20kg

Ab wheel (knees)
3x10

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My training log

Tue 27th December 2011

Front squat
3x20x20kg


Wed 29th December 2011

Deadlift (belt)
1x2x195kg
3x3x160kg (for speed)

Power shrugs
3x5x120kg

RDLs
3x5x100kg

Rows (standing, close underhand grip - it's normally pendlay rows i do)
1x5x50kg
1x5x55kg
1x5x60kg

Close grip underhand lat pulldowns
3x5x60kg

Good Mornings
3x5x70kg

Club's closed over holidays so had to workout in the garage for the most part. Can't dump the bar in there like I can in the club so all the deadlifts had to be controlled gently to the floor lol. Had no problems with the heavy weights, 195kg felt easy.

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My training log

Always a bummer about not being able to drop but, damn, dude, you are killing it!

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"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG

You are overdue for a video mate!

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Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/BigMeeeeech

Fri 30th December 2011

Front squat (no belt)
5x5x82.5kg

Bench
5x5x69kg (made up the weight with collars)

OHP
5x5x42.5kg

Wednesday - Saturday I'd been getting stomach aches after most times I was eating. Last night (saturday) it started to feel better. But anyway, this workout was a pain in the arse. It didn't really affect anything during the sets but I was drained before, during and after workout so didn't bother with assistance exercises. Done some cable and BB curls Saturday night.

Weighed in at 83.3kg this morning for my new year weight (183lbs). 13st 1lb

2012 goals;

190kg squat
100kg bench (touch & go)
250kg deadlift
70kg ohp (strict)
BW Push Press

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My training log

Mon 2nd January 2012
Bodyweight = 83.4kg

Squats (with belt)
2x4x142.5kg

Bench
5x5x70kg

Push press
5x5x55kg

Weighted pushups
3x5 +10kg
15 BW

Ab roller (on knees)
10 BW then
2x10 +10kg


There you go jungle

Squats felt really heavy. Bench was actually alright, will try 71 or 72kg on friday. No problems with anything else really, just hard.

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My training log

Holy crap. Your quads are ridiculous. I am so jealous. You are a beast all around.

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Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/BigMeeeeech

Thanks! I've always squatted consistently since I started working out. I've always made the best gains squatting 3x/week. I think the more the better when it comes to squats. Before xmas I was getting into doing 4x/week (2 days for speed work) and enjoyed it immensely. Will be starting this up immediately again, front squats tomorrow!

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My training log