Rodge meets Squats and Milk

Rodge · 10-07-2006, 12:54 AM

Hey there

Im currently doing a self-modified version of the Tom Platz "Squats and Milk" program. The actual routine looks something like this.

mon

squats 1x20
bb pullovers 1x20
bb bench 4x8
bb row 4x8
hanging leg raises (or pikes) 3x20

wed

squats 1x20
bb pullovers 1x20
power clean 3x4
push press 3x6
romanian twists 3x20

fri

squats 1x20
bb pullovers 1x20
deadlift 4x6
dips 3xfailure
decline sit-ups 3x20

2 warm up sets for squats.
do pullovers immediately after squats.
rest-pause is immplemented on squats.

My diet is strict and is upwards of 2700cal. 40/40/20 prot/carb/fat. 1.5g per, 2.5g per and .25g per rule.

I am 5'7", 130lbs (on a good day).

Hopefully I'll get some pictures up soon for real documentation.

I fit light cardio and stretching on off days. I also stretch before and after every workout. dynamic before, static and pnf after.

**Succio** · 10-07-2006, 01:03 AM

diet looks good, u might want to reconsider that routine

Rodge · 10-07-2006, 01:07 AM

So first day back after a three-week hiatus, due to knee problems.
Had some ART at physio yesterday so my shoulders are bruised but loose.

New gym, just getting myself aquatinted with the equipment.

I've decided to take things light to start and ease back into it over a 2 week period. I also taped my wrists to give them some support (physio recommended) and it helped.

1x20, 135lbs back squats to parallel. finished set with little trouble. Knee is feeling better for sure, time to get some strength back.

Pullovers felt good, good stretch. I do them light with an easy bar mainly focusing on chest expansion and breathing in deeply during the eccentric portion, and out once i've reached the top.

benching went well; this new place has a whole myriad of benches. i normally do 155 for 5x5 but i was doing 135 for 3x8. i pumped out the reps, and my whole body was shaking during the last few in the last set. it was awesome.

bb row i found i could do alot more weight than anticipated considering my rear delt has some serious issues. 115 was no problem for 4x8. i wanna keep the weight as close to my bench weight as possible to prevent imbalances.

leg raises hanging from the chin from the ceiling of this place was awesome. mirrors on all angles. BURNED like a mofo though. i settled for 3x15. i've always neglected my abs for some reason, but i will no longer.

My training partner was so stoked to be back (and so stoned not to mention). Nice to see his enthusiasm.

Rodge · 10-07-2006, 01:29 AM

Quote:

Originally Posted by SUccio

diet looks good, u might want to reconsider that routine

im just curious to see what kind of gains i can get off it. if tom platz says so, ill listen.

**romanaz** · 10-07-2006, 02:45 AM

just remember, tom platz has crazy genetics and as the saying goes "the best routine is the one you make for yourself"

**bubba g** · 10-07-2006, 07:07 AM

Quote:

Originally Posted by romanaz

just remember, tom platz has crazy genetics and as the saying goes "the best routine is the one you make for yourself"

Tom Platz also said his legs were nothing special till he started doing 100 rep sets...

The squats, and milk routine is solid though... you are supposed to drink a gallon of milk a day too... a big glass with every meal I think..

animalfan · 10-07-2006, 08:02 AM

mmmmmm, milk!

i've always wondered about this program, never tried it though. maybe i will someday. good luck with it, i'll follow along.

**Peaked_18** · 10-07-2006, 02:22 PM

Quote:

Originally Posted by SUccio

diet looks good, u might want to reconsider that routine

Why? It is one of the greatest routines out there.

Frank_the_tank · 10-08-2006, 02:29 AM

It is definetely a solid routine. You really cant go wrong when you utilize the big compound movements.

Rodge · 10-08-2006, 04:36 AM

so i started with the mon routine but it was a fri. I'm going to just continue on so the days are switched now to fri, sun, tues. im sure my schedule will get messed up when i move in nov so it will probly switch to mon wed fri then. no big deal.

did light cardio today. 15min jog up to the dam and back, non-stop.

stretching felt good and painful! muscles are sore as expected the first days back.

ate TONS. damn it felt good.

had these new fried tuna cakes.
1 can tuna
1 egg white
1/4 cup raw oats (or more)
spices

flatten them into little discs. roll them in bread crumbs. and fry em on a pan in some butter. go good with pirogies.

BAD NEWS. my throat is starting to get sore, there is a cold going around my house, first dad then bro. i wont let it phase me. im getting lots of sleep tonight, i've drank lots of water, and i'm taking cold fx.

Rodge · 10-08-2006, 09:24 PM

coffee is the greatest thing next to aas.

I'm battling off this sore throat, think i'm winning. **** this, im not getting a cold, i wont allow it.

Oct 8, 2006

Squats 155x20 (no problems again, certainly not my 10rm)
Pullover 25x20
Power Clean 95x6 95x6 95x6 95x4 (just working on my form, did not use full size olympic bar, it's like 3/4 size)
Push Press 95x10 95x8 95x5
Leg Raises 3 sets of 20/15/15

need to be more explosive with my power clean.

i've been using a just outside hip width grip.

the tendon on the medial side of my right bicep is a little crunchy/shaky near the bottom of the eccentric phase...check with physio.

**DJSTARER** · 10-08-2006, 11:05 PM

i like seeing someone doing the squats and milk prog.

Rodge · 10-09-2006, 07:11 PM

deadly sore today...don't phase though. went for a light run with a friend, just to loosen things up so i could do some stretching and get some blood flowing.

time to relax and eat, ohhhhhhhhh yeeeaaahhhhhhhhh

Rodge · 10-10-2006, 08:10 PM

Gettin rid of this cold, i managed to keep it under control so no sore throat no cough just a runny nose.

felt a little weak today at the gym, specially after deads.

Squat 185x20 (That's what i'm talkin about, deadly stuff)
Pullovers 25x20
Deads 185x8 185x8 185x7 185x6
Dips (bodyweight) 12 12 8 (lost it on the last set)

Didn't have a pwo shake right after, just creatine immediately, then i waited 30 min and had 1 cup oatmeal with a little brown sugar and a glass of whey and water.

**romanaz** · 10-10-2006, 08:25 PM

nice squats, I'm working my way up to 185 for 20 :-D going to be painful that day lol

Rodge · 10-10-2006, 09:09 PM

Quote:

Originally Posted by romanaz

nice squats, I'm working my way up to 185 for 20 :-D going to be painful that day lol

thanks. i'm only going a little past parallel, not atg. I injured my knee a month ago so i don't want to stress them right away.

took me about 2 min to complete the set. with only minor shaking and minor butt-sticking-outing.

**romanaz** · 10-10-2006, 09:10 PM

lol. my 155x20 sets take forever to man. I feel like i spent all day doing it haha

Rodge · 10-10-2006, 09:22 PM

i sometimes don't like facing the mirror, i just might laugh at myself and bail.

**romanaz** · 10-10-2006, 09:27 PM

haha no mirrors in my basement, and at school the rack faces the cardio equipment so I make faces at them :-D

10-07-2006, 12:54 AM	#1
Rodge Amateur Join Date: Sep 2006 Posts: 41 Recipes: 0 Rep Power: 0	Rodge meets Squats and Milk Hey there Im currently doing a self-modified version of the Tom Platz "Squats and Milk" program. The actual routine looks something like this. mon squats 1x20 bb pullovers 1x20 bb bench 4x8 bb row 4x8 hanging leg raises (or pikes) 3x20 wed squats 1x20 bb pullovers 1x20 power clean 3x4 push press 3x6 romanian twists 3x20 fri squats 1x20 bb pullovers 1x20 deadlift 4x6 dips 3xfailure decline sit-ups 3x20 2 warm up sets for squats. do pullovers immediately after squats. rest-pause is immplemented on squats. My diet is strict and is upwards of 2700cal. 40/40/20 prot/carb/fat. 1.5g per, 2.5g per and .25g per rule. I am 5'7", 130lbs (on a good day). Hopefully I'll get some pictures up soon for real documentation. I fit light cardio and stretching on off days. I also stretch before and after every workout. dynamic before, static and pnf after.

10-07-2006, 01:03 AM	#2
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,935 Recipes: 0 Rep Power: 95	diet looks good, u might want to reconsider that routine __________________ SUPPLEMENTS.NET REP

10-07-2006, 08:02 AM	#7
animalfan Pro Stature Join Date: Nov 2005 Location: michigan Posts: 217 Recipes: 0 Rep Power: 14	mmmmmm, milk! i've always wondered about this program, never tried it though. maybe i will someday. good luck with it, i'll follow along. __________________

10-08-2006, 11:05 PM	#12
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,995 Recipes: 0 Rep Power: 113	i like seeing someone doing the squats and milk prog. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-07-2006, 01:07 AM	#3
Rodge Amateur Join Date: Sep 2006 Posts: 41 Recipes: 0 Rep Power: 0	So first day back after a three-week hiatus, due to knee problems. Had some ART at physio yesterday so my shoulders are bruised but loose. New gym, just getting myself aquatinted with the equipment. I've decided to take things light to start and ease back into it over a 2 week period. I also taped my wrists to give them some support (physio recommended) and it helped. 1x20, 135lbs back squats to parallel. finished set with little trouble. Knee is feeling better for sure, time to get some strength back. Pullovers felt good, good stretch. I do them light with an easy bar mainly focusing on chest expansion and breathing in deeply during the eccentric portion, and out once i've reached the top. benching went well; this new place has a whole myriad of benches. i normally do 155 for 5x5 but i was doing 135 for 3x8. i pumped out the reps, and my whole body was shaking during the last few in the last set. it was awesome. bb row i found i could do alot more weight than anticipated considering my rear delt has some serious issues. 115 was no problem for 4x8. i wanna keep the weight as close to my bench weight as possible to prevent imbalances. leg raises hanging from the chin from the ceiling of this place was awesome. mirrors on all angles. BURNED like a mofo though. i settled for 3x15. i've always neglected my abs for some reason, but i will no longer. My training partner was so stoked to be back (and so stoned not to mention). Nice to see his enthusiasm.

10-08-2006, 02:29 AM	#9
Frank_the_tank Pro Stature Join Date: Dec 2005 Posts: 396 Recipes: 0 Rep Power: 6	It is definetely a solid routine. You really cant go wrong when you utilize the big compound movements.

10-08-2006, 04:36 AM	#10
Rodge Amateur Join Date: Sep 2006 Posts: 41 Recipes: 0 Rep Power: 0	so i started with the mon routine but it was a fri. I'm going to just continue on so the days are switched now to fri, sun, tues. im sure my schedule will get messed up when i move in nov so it will probly switch to mon wed fri then. no big deal. did light cardio today. 15min jog up to the dam and back, non-stop. stretching felt good and painful! muscles are sore as expected the first days back. ate TONS. damn it felt good. had these new fried tuna cakes. 1 can tuna 1 egg white 1/4 cup raw oats (or more) spices flatten them into little discs. roll them in bread crumbs. and fry em on a pan in some butter. go good with pirogies. BAD NEWS. my throat is starting to get sore, there is a cold going around my house, first dad then bro. i wont let it phase me. im getting lots of sleep tonight, i've drank lots of water, and i'm taking cold fx.

10-08-2006, 09:24 PM	#11
Rodge Amateur Join Date: Sep 2006 Posts: 41 Recipes: 0 Rep Power: 0	coffee is the greatest thing next to aas. I'm battling off this sore throat, think i'm winning. ** this, im not getting a cold, i wont allow it. Oct 8, 2006 Squats 155x20 (no problems again, certainly not my 10rm) Pullover 25x20 Power Clean 95x6 95x6 95x6 95x4 (just working on my form, did not use full size olympic bar, it's like 3/4 size) Push Press 95x10 95x8 95x5 Leg Raises** 3 sets of 20/15/15 need to be more explosive with my power clean. i've been using a just outside hip width grip. the tendon on the medial side of my right bicep is a little crunchy/shaky near the bottom of the eccentric phase...check with physio.

10-09-2006, 07:11 PM	#13
Rodge Amateur Join Date: Sep 2006 Posts: 41 Recipes: 0 Rep Power: 0	deadly sore today...don't phase though. went for a light run with a friend, just to loosen things up so i could do some stretching and get some blood flowing. time to relax and eat, ohhhhhhhhh yeeeaaahhhhhhhhh

10-10-2006, 08:10 PM	#14
Rodge Amateur Join Date: Sep 2006 Posts: 41 Recipes: 0 Rep Power: 0	Gettin rid of this cold, i managed to keep it under control so no sore throat no cough just a runny nose. felt a little weak today at the gym, specially after deads. Squat 185x20 (That's what i'm talkin about, deadly stuff) Pullovers 25x20 Deads 185x8 185x8 185x7 185x6 Dips (bodyweight) 12 12 8 (lost it on the last set) Didn't have a pwo shake right after, just creatine immediately, then i waited 30 min and had 1 cup oatmeal with a little brown sugar and a glass of whey and water.

10-10-2006, 09:22 PM	#18
Rodge Amateur Join Date: Sep 2006 Posts: 41 Recipes: 0 Rep Power: 0	i sometimes don't like facing the mirror, i just might laugh at myself and bail.

10-12-2006, 10:59 PM	#20