21 Day Squat Challenge, Fall of 2013

One of the more disruptive training ideas I've come across in the last few years is high-frequency training. I stumbled across Nick Horton and his 21 Day Squat Challenge some months ago, and the idea intrigued me. There are a few groups of athletes that train daily, and their recovery capacity is something I just completely lack. I have a few months before I compete again, so the time is ripe for change.

I started this on August 19 as a sort of jump-start for my offseason GPP.  I'll be using the author's "Volcano" ramp and "Classic Nemesis" intensifier (references), alternating back/front squats and dips/chins+cable rows daily. (I have never had enough upper body mobility or strength.) This program has a lot of sets and build-up, so my maxes are usually 205 back and 175 front by the time I get there.

Horton and others define 4 intensity zones as shown below:

• Zone 1 – 90% of max to 100% of your 1 rep max (B185+, F160+)
• Zone 2 – 70% to 89% of max (B145+, F125+)
• Zone 3 – 50% to 69% of max (B105+, F90+)
• Zone 4 – 49% and lower (B105-, F90-)

The first 4 days were all Zone 3, until I got my movements back under me. The goal is to have 70% of your total weight moved done above 70% of your day's max. I'm also observing that by the time I hit a 3RM, I probably can't add any more weight for 2RM and 1RM. That ends up being 3-2-1 at probably the same weight, then the intensifier sets. This week's work looks like this.

Tu: back squats, dips

- BSQ

3@115,135,155,165,185

3-2-1RM: 3@195, 2@195, 1@205

(zones start at 185, 145, 105)

3@Zone3: 145,155,165, 185

5@Zone2: 115,115

- Dips: 6,5,5.9,10,7x5 (70)

Notes: 6175 total, 31%/zone1, 38%/zone2, 31%/zone3

155 is my new "out of the hole" weight. Almost missed 3rd 195. Dips felt great, almost 2.5x my usual volume.

 

W: front, chins

-> goal: 5000lbs, posted on Facebook

- FSQ

3@95,115,135,145,155,165

3-2-1RM @175

(zones start at 160,125,90)

3@Zone2: 3@125,135,145,155

2x5@Zone3: 2x5@95

Chins: 5,3,5,3,4

Rows: 15,15,10,10

Notes: 6110 total, 25%/z1, 43%/z2, 32%/z3,

Maybe do 5k back w 20lb increments, 4k front w 15lb increments. This took a whole 1:15. Need to be fresher when I hit 1RM and not be here all day.

I have never squatted 6000 pounds in a day before, let alone by front squat. I've also never done this volume of full-bodyweight dips before, which should help my lockout. I've read that the upper body can take a tremendous volume. This will be interesting to monitor, as these exercises don't exactly degrade before they stop.

Prepping for the 2013 GA State KB Sport Championship

So the Georgia State meet is this weekend, and my last blog post was about me treating a back injury. I restored prone cobras to my routine, with good results. I also found a way to take a nap with a light traction on my shoulders and upper back, and I woke up pain-free. I've had to do some maintenance to prevent a relapse in what was clearly a compromised system, but the results have been good.

See you all there on Saturday!

M LC Density

LC 3'/2'r amrap @24,20,16: 10,15,18

2x16kg J: 10/1' x2

KB SQ: 2x20kg 5,5

Prone cobras: 2x25

Stretch, notes: tried rest before clean instead of after; didn't help 24s as I expected it would. 

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Tu body work and a WALK

Check. Feeling good.

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W LC 5' Test

20/5': 29 or 30

1mi walk/jog and stretch: check.

Stretch, notes: not bad. Done without visible clock, 6rpm felt rushed or at least poorly regulated. Most people work without a clock to follow their breathing. I work with a clock to regulate my breathing.  Interesting.