Plus ça change, plus c'est la même chose

I finally decided to go beyond the preview pages available via Kindle and purchase Matt Perryman's Squat Every Day. I like what I've read so far and am going to try the approach in conjunction with my Even Keel program. What tipped my hand is that they actually overlap in important ways: big, complex lifts at low volume + some accessory movements.

The only difference is the change in frequency. In the past couple weeks I've felt the urge to hit the gym more frequently; it really is a healthy addiction. So I'll simply limit the workouts to four, instead of five or six, lifts, and mix in some speed/power drills (box jumps, jump rope, medicine ball, bounding, short sprints, boxing, kettlebells, tire flips/rolls, etc.) on days I just don't want to be under the bar. That's a certainty, so I might as well plan around it in advance. Besides, as Perryman notes, the title of his book is not meant to be taken literally. Five, maybe even four, days a week is sufficient.

I am still not sure how to set up my programming as far as intensity goes. My understanding--or at least my working premise--is that I should work up to a 1RM every time I'm under the bar. Although I just tried out the rep scheme today, to get a feel for it, and paid no real attention to percentages of 1RM, 2RM, etc., I will shoot for four sets on "big lifts" scaled to a conservatively low 1RM:

80% x 5, 90% x 3, 100% x 1, 65% x MAX REPS

So, assuming I could 1RM 265 on the FSQ, I would do 215 x 5, 235 x 3, 265 x 1, and then max reps at 175 lbs. I think it would be similar for my DBP.

In any case, what I did today was...

All You Can Eat (AYCE) Heavy
44 min, 233 lbs

Warm-up
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i) DBP: 225, 235, 245 x 3; 205 x 12
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ii) FSQ: 225, 235, 245 x 3; 185 x 10
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iii) Dip: 13, 10, 8
iv) Pull-up: 10, 7, 6

Tomorrow I will try the following:

AYCE Light

i) MP
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ii) CL
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iii) Gironda neck press: 
iv) Pendlay row:

As you might be able to tell, this second day is a lighter day. In a way, it's meant to be supplemental to the big lifts on the first day.

SMILES: Going heavier on the FSQ felt great in my quads! I did better on dips than I expected. I think letting my feet hang (knees pressed together), instead of lifting them to my waist, made it easier.

FROWNS: I felt some unusual stiffness/pain in my right wrist on the FSQ. I didn't feel as secure as normal on the DBP. It felt hard to set firmly and tightly on my traps and shoulder blades.