the_squatfather the_squatfather

417 posts   1859 followers   873 followings

Ryan Zeisloft MS, CSCS, CFT  -Professor of Exercise Science -M.S. Applied Exercise Physiology -Coaching: rzeisloft@gmail.com

RDL: 405x8, 315x10, 225x12
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Drop sets, super sets, and compound sets, oh my. Doing all sorts of "bodybuilder stuff" and my body has responded to the new stimulus by developing severe rhabdo after every session. 9k volume in one set @steadylifting @jubaahh @david_weiler someone beat me? #girthboysllc #raisethebar

Today's metabolite focused leg session:
Leg Extension: 3x30 (clusters of 10)
Leg Curl: 3x30 (clusters of 10)
Leg Press: 3x30 (clusters of 10)
RDL: 3x12 drop sets
Bulgarian SS: 3x15 (60 sec rest)
Slow Eccentric Squat: 3x12 (60 sec rest)
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Super low intensity, high volume, short rest, pure hell. It has always been difficult for me to back off on the higher intensity training in favor of metabolite style training. I grew up throwing around heavy weight and it's what I've always tried to do. But when the body is beat up, you sometimes have to show true willpower to change gears.
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Unlike beginners, elite athletes and lifters don't need willpower to get in the gym. The gym is home. It's second nature to them. Willpower comes in the form of knowing when to back off from squatting 500 every session so you can come back in a few months with a belly full of hate ready to put the fucking hammer down on 600. Some very wise words I gleaned from @max_aita and I am very thankful. #girthboysllc #raisethebar #willpower

Deficit Deadlift: 470x9
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Double bodyweight for what I thought was ten but I swear my ability to count during a set goes from 100 to 0 in a hurry as my calories get closer and closer to 3,000. Nonetheless, I have reached the end of hypertrophy block three and my body is tapped out. I'll be taking two easy weeks (semi hiatus from the usual lifting videos?) to heal up and get ready for three more blocks of fun. #raisethebar #girthboysllc

Deficit Deadlift: 495x5
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So, @david_weiler sent me a video yesterday of some speeeeeeedy triples with 495 and I thought to myself "I wonder if I can do that?" I loaded the bar up today and accidentally stood on some weird thing. GET YOUR GIRTH UP WHITEYYYYYY #girthboysllc #raisethebar

This mesocycles D-Day:
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Front squat- 315 5x8
Pause front squat- 335x3 350x3 365x3
Pause squat- 315x5 405x3 455x1 500x1
RDL- 315 5x12
Walking Lunges- 110 4x15
Standing leg curl- 5x12
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Hip shift is less bad. 3 weeks left of this pre-prep. Calories are quite low at this moment. I eat salads. Make it stop. #girthboysllc #becominglessgirthy #raisethebar

Deadlift: 405x18
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My back and hips felt a little wonky so I did something insane and backed off on the weight in favor of some lighter volume work. Prior to this set I did 315 for 2x15 and 365 for 2x12. I fell two reps short of the 20 I wanted so Jimble gets my dinner tonight. #raisethebar #girthboysllc #jimblebeatsme #seriously #someoneplease #cryforhelp

The highlights from a rough three day stretch of higher repetition Push/Pull/Legs: -
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Bench- 300x8
Deadlift- 435x8
RDL- 405x8
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With @girthymanelaflare in town, it was #teamnodaysoff and this old man paid the price. Time for a nice off day. #raisethebar #girthboysllc

Pause Squat: 405x9
Front Squat: 3x6 at 335
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Volume PRs and bloody noses, all in a days work with Jimbles. Two squat days and two volume PRs after a new low weight in of 228. Is it the shoes? It's probably the shoes and now @akunne_matata is trying to jack my swag ๐Ÿ˜‘๐Ÿ˜‘๐Ÿ˜‘ #girthboysllc #raisethebar

Pendlay Row: 185x10
Deadlift: 425x8
Close Grip Bench: 315x5
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These are my core lifts from my pull day. First two were from Tuesday (my easier day) and the third is from today (my harder day). But, close grip bench is a push movement? Yes, but when I do it on push day I get severe rhabdo. Reworking my form on a lot of movements to keep my back, hips, and elbows healthy for as long as possible. Lots of Humble by Kendrick today. Be humble = stay healthy. #girthboysllc #raisethebar

Bench: 320x6 (last of 3x6)
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Working sets over 315 for the first time in ages with little jimble looking like a mouth breathing angel on spotter duty (my sick little worm coming to lift with me no matter what ๐Ÿ˜). First day of spring break so no lecture for a week and a half which means all focus is on training. @girthymanelaflare What happens when my bench is higher than your squat? #girthboysllc #raisethebar

Front Squat: 315 3x8
Pause Squat: 440x5
RDL: 365 3x8
Walking Lunge: 4x8
Standing Leg Curl: 4x15
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Gets new shoes, completely forgets how to set up, squats look like ass, and hip shift still wonky. Sooooo, room for improvement there but a PR nonetheless and in my defense the squat rack is mildly crooked because I rack weight like a dickhead. This will be a mesocycle of touch and go RDL cuz bodybuilder brah, amirite? #girthboysllc #raisethebar #squatfatherhasanuglysquat

Bench: 295 (70%) 3x8
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Mmmmmm deload did its thing and filled me with rage. The first day of training after a week of deloading is always blissful. Motivation to train is high to the point of frustration by the end of the week. This is by far the easiest 295 has ever moved for sets of 8. #girthboysllc #raisethebar

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