27 September 2015
Mid-shin pull - worked up to 515x1, then 525x1, which is a solid PR (last cycle topped out at 505, I think). Small insignificant victories, etc. etc.
High bar squat 135x5, 185x3, 225x3, 265x5, 295x3, 330 (1+) x 5 reps
Not bad after pulling first.
Hip thrust 3s x 5 - need to start hitting these again. If only they weren't such a pain to set up.
Glute-ham raise 20 total reps
Showing posts with label high bar squat. Show all posts
Showing posts with label high bar squat. Show all posts
Sunday, September 27, 2015
Monday, September 21, 2015
Putting the Time In
20 September 2015
High bar close stance squat 135x5, 185x3, 225x5, 265x5, 295 (5+) x 10 reps
Mid-shin pull - worked up to 480 lbs. x 2 singles, then 455x1, 405x1. Hard, but doable.
Leg press (close stance) 50 total reps
Leg curl 3s x 8-10
Leg extension 3s x 8-10
High bar close stance squat 135x5, 185x3, 225x5, 265x5, 295 (5+) x 10 reps
Mid-shin pull - worked up to 480 lbs. x 2 singles, then 455x1, 405x1. Hard, but doable.
Leg press (close stance) 50 total reps
Leg curl 3s x 8-10
Leg extension 3s x 8-10
Sunday, September 13, 2015
Better
13 September 2015
High-bar close stance squat 135x5, 185x3, 225x3, 255x3, 280x3, 315 (3+) x 8 reps
Mid-shin pull 470 lbs. x 4 singles
Glute-ham raise 20 total reps
Hanging leg raise 3s x 8
Bodyweight has been consistently at around 205 lately.
High-bar close stance squat 135x5, 185x3, 225x3, 255x3, 280x3, 315 (3+) x 8 reps
Mid-shin pull 470 lbs. x 4 singles
Glute-ham raise 20 total reps
Hanging leg raise 3s x 8
Bodyweight has been consistently at around 205 lately.
Sunday, September 6, 2015
Power Through
6 September 2015
High bar close stance squat 135x6, 225x5, 255x5, 285x3, 320 (1+) x 7 reps
Could have done 1-2 more, saved the lower back for pulls. No joker sets either.
Mid-shin block pull 455 lbs. x 6 singles
Leg press 50 total reps
Forgot how much these suck. Quads were on fire.
Glute-ham raise 20 total reps
Leg raise 3s x 8
High bar close stance squat 135x6, 225x5, 255x5, 285x3, 320 (1+) x 7 reps
Could have done 1-2 more, saved the lower back for pulls. No joker sets either.
Mid-shin block pull 455 lbs. x 6 singles
Leg press 50 total reps
Forgot how much these suck. Quads were on fire.
Glute-ham raise 20 total reps
Leg raise 3s x 8
Wednesday, September 2, 2015
Rational Approach
1 September 2015
High bar squat 135x5, 225x5, 255x5, 285 (5+) x 10 reps
Ten reps is enough, Saved some energy for pulls. Knee acting up yet again.
Mid-shin block pulls 455 lbs. x 5 singles - heavy but doable
That was it. Probably squatting/pulling again 2 days from now.
High bar squat 135x5, 225x5, 255x5, 285 (5+) x 10 reps
Ten reps is enough, Saved some energy for pulls. Knee acting up yet again.
Mid-shin block pulls 455 lbs. x 5 singles - heavy but doable
That was it. Probably squatting/pulling again 2 days from now.
Tuesday, August 25, 2015
Short But Not Sweet
24 August 2015
High bar squat 135x5, 205x3, 225x3, 255x3, 305 (3+) x 10 reps
Bumped up the HB squat working max and still managed 10 reps. Could have done 11 or 12 no problem. Knee is still giving me problems, but shoulder felt OK.
Mid-shin block pull 430 lbs. x 8 singles
Leg extensions 3s x 12-15
High bar squat 135x5, 205x3, 225x3, 255x3, 305 (3+) x 10 reps
Bumped up the HB squat working max and still managed 10 reps. Could have done 11 or 12 no problem. Knee is still giving me problems, but shoulder felt OK.
Mid-shin block pull 430 lbs. x 8 singles
Leg extensions 3s x 12-15
Sunday, August 16, 2015
Squat-Pull-Press
16 August 2015
High-bar squat 135x5, 205x5, 250x5, 285x3, 315 (1+) x 8 reps
I've already decided to bump up the calculated HB squat 1RM for the next cycle.
Joker sets 335x2, 350x2, 360x2
At least I squat marginally more than I bench press.
Mid-shin block pull 430 lbs. x 6 singles - hard but doable. Got to remember to go easier on the squats when I'm scheduled to pull medium-heavy after.
Standing front press 135x3, 155x2, 185x1, 205x1, 215x1, 220x1
Redo of yesterday.
Bent-over row, light, 3s x 12
Bodyweight was 208.2 today.
High-bar squat 135x5, 205x5, 250x5, 285x3, 315 (1+) x 8 reps
I've already decided to bump up the calculated HB squat 1RM for the next cycle.
Joker sets 335x2, 350x2, 360x2
At least I squat marginally more than I bench press.
Mid-shin block pull 430 lbs. x 6 singles - hard but doable. Got to remember to go easier on the squats when I'm scheduled to pull medium-heavy after.
Standing front press 135x3, 155x2, 185x1, 205x1, 215x1, 220x1
Redo of yesterday.
Bent-over row, light, 3s x 12
Bodyweight was 208.2 today.
Monday, August 10, 2015
More Legs
9 August 2015
High bar squat 225x5, 255x5, 285 (5+) x 12 reps
Knee still hurts, but getting better.
Mid-shin pull 405 lbs. x 8 singles - these were very hard for some reason.
Glute-ham raise 20 total reps
DB up-right row 3s x 12
High bar squat 225x5, 255x5, 285 (5+) x 12 reps
Knee still hurts, but getting better.
Mid-shin pull 405 lbs. x 8 singles - these were very hard for some reason.
Glute-ham raise 20 total reps
DB up-right row 3s x 12
Sunday, August 2, 2015
Knee Woes
2 August 2015
High bar squat 135x6, 185x5, 235x3, 265x3, 300 (3+) x 11 reps
Joker sets 320x3, 330x3, 340x3
Knee pain is getting serious. I was hoping it would go away after a week of no squats. On the plus side, squats felt extremely strong in spite of pain, and I could have probably done a few more reps. Will add more than the usual 10 pound increase when calculating weights for the next cycle.
Paused shrugs 50 total reps - did these while waiting for the platform to free up.
Mid-shin block pull 405 lbs. x 6 singles - not bad
Leg press 50 total reps
Was going to skip leg press to rest the knee, but someone left exactly the right number of plates on it.
Glute-ham raise 20 total reps
Leg raise 30 total reps
High bar squat 135x6, 185x5, 235x3, 265x3, 300 (3+) x 11 reps
Joker sets 320x3, 330x3, 340x3
Knee pain is getting serious. I was hoping it would go away after a week of no squats. On the plus side, squats felt extremely strong in spite of pain, and I could have probably done a few more reps. Will add more than the usual 10 pound increase when calculating weights for the next cycle.
Paused shrugs 50 total reps - did these while waiting for the platform to free up.
Mid-shin block pull 405 lbs. x 6 singles - not bad
Leg press 50 total reps
Was going to skip leg press to rest the knee, but someone left exactly the right number of plates on it.
Glute-ham raise 20 total reps
Leg raise 30 total reps
Monday, July 20, 2015
Kneedful Things
19 July 2015
High-bar squat 135x5, 185x4, 245x5, 275x3, 305 (1+) x 9 reps
Joker sets 320x2, 340x2
Forgot how much I like joker sets of high-bar squats.
Mid-shin pull 380 lbs. x 10 singles, 60 seconds rest
Forgot how much I hate pulls after joker sets of squats.
Leg press 50 total reps
This was terribly hard as usual, but a bit easier than last time. Will add a pair of 25s next time I do this.
Right knee was giving me trouble again. Since I don't want to be smart and rest it, I should remember to wrap my knees and foam roll more. Will be taking a few days off this week and the next, maybe the pain clears up.
High-bar squat 135x5, 185x4, 245x5, 275x3, 305 (1+) x 9 reps
Joker sets 320x2, 340x2
Forgot how much I like joker sets of high-bar squats.
Mid-shin pull 380 lbs. x 10 singles, 60 seconds rest
Forgot how much I hate pulls after joker sets of squats.
Leg press 50 total reps
This was terribly hard as usual, but a bit easier than last time. Will add a pair of 25s next time I do this.
Right knee was giving me trouble again. Since I don't want to be smart and rest it, I should remember to wrap my knees and foam roll more. Will be taking a few days off this week and the next, maybe the pain clears up.
Tuesday, July 14, 2015
Volume
13 July 2015
High bar squat 205x5, 225x5, 255x5, 275 (5+) x 12 reps
Could have done a few more, but the weight was hurting my shoulder. Now that my preferred bar position has migrated somewhere between high and low bar, I'm having a hard time finding the right bar groove whenever I try to go for one extreme or the other.
Mid shin pulls 355 lbs. x 12 singles, rest times under 60 seconds.
Leg press 50 total reps
Glute-ham raise 20 total reps
High bar squat 205x5, 225x5, 255x5, 275 (5+) x 12 reps
Could have done a few more, but the weight was hurting my shoulder. Now that my preferred bar position has migrated somewhere between high and low bar, I'm having a hard time finding the right bar groove whenever I try to go for one extreme or the other.
Mid shin pulls 355 lbs. x 12 singles, rest times under 60 seconds.
Leg press 50 total reps
Glute-ham raise 20 total reps
Monday, July 6, 2015
Pulls and Knee Pain
6 July 2015
Mid-shin pull 315x2, 385x1, 435x1, 465x1, 485x1, 505x1, 525 x fail
505 is not bad. My best ever deadlift was 515 pounds, and my mid-shin pull was always lower than my deadlift, so this is almost like matching my deadlift PR.
High bar squat 225x5, 275x3, 295 (3+) x 7
My right knee was really bothering me, so I cut this set way short.
Hack squat 1s x 12, 3s x 10
Leg curl 3s x 21s
Hanging leg raise 3s x 10
Later at home I foam rolled my quads and IT band and my right knee was instantly and miraculously better. I need to devote at least 5 minutes once a week to foam rolling (back and legs), it always helps me get rid of weird little pains and I don't know why I always completely forget to do it.
Mid-shin pull 315x2, 385x1, 435x1, 465x1, 485x1, 505x1, 525 x fail
505 is not bad. My best ever deadlift was 515 pounds, and my mid-shin pull was always lower than my deadlift, so this is almost like matching my deadlift PR.
High bar squat 225x5, 275x3, 295 (3+) x 7
My right knee was really bothering me, so I cut this set way short.
Hack squat 1s x 12, 3s x 10
Leg curl 3s x 21s
Hanging leg raise 3s x 10
Later at home I foam rolled my quads and IT band and my right knee was instantly and miraculously better. I need to devote at least 5 minutes once a week to foam rolling (back and legs), it always helps me get rid of weird little pains and I don't know why I always completely forget to do it.
Tuesday, June 30, 2015
Everything Day
29 June 2015
Skipping the gym tonight due to evening with the wife, so I had to combine two workouts into one. Which really means I tacked some OH presses onto my leg day.
Mid-shin pull 480 lbs. x 3 singles
Program called for only 2, but I felt good and decided to go for a third. Which was maybe not a great idea, because I felt like I strained my lower back a little on that third single. Maxing out next week.
High-bar close-stance squat 205x3, 245x5, 275x3, 300 (1+) x 7 reps
All squat sets felt terribly hard, even the warmup with 205. Also my knees hurt. I think it's because I pull first and my lower back / glutes are too tired to distribute the strain properly.
Fortunately I only have to do this pull-before-squat nonsense for one more week.
Standing front press 135x3, 175x2, 205x1, 215x1, 220x1, 225xfail, 205 x 3 singles
Didn't expect much from overhead pressing today, as I was spent at this point.
Skipping the gym tonight due to evening with the wife, so I had to combine two workouts into one. Which really means I tacked some OH presses onto my leg day.
Mid-shin pull 480 lbs. x 3 singles
Program called for only 2, but I felt good and decided to go for a third. Which was maybe not a great idea, because I felt like I strained my lower back a little on that third single. Maxing out next week.
High-bar close-stance squat 205x3, 245x5, 275x3, 300 (1+) x 7 reps
All squat sets felt terribly hard, even the warmup with 205. Also my knees hurt. I think it's because I pull first and my lower back / glutes are too tired to distribute the strain properly.
Fortunately I only have to do this pull-before-squat nonsense for one more week.
Standing front press 135x3, 175x2, 205x1, 215x1, 220x1, 225xfail, 205 x 3 singles
Didn't expect much from overhead pressing today, as I was spent at this point.
Tuesday, June 23, 2015
Leg Jelly
22 June 2015
Mid-shin pull - a few warmup sets, 435x1, then 470 lbs. x 5 singles
This was pretty easy, bar flew up on all but the last couple pulls. Much easier than pulling 455 last two weeks. Who'd have thought, looks like I can pull more weight if I don't pre-exhaust with multiple sets of squat.
I also did the "strip-down complex" while stripping the bar down.
High-bar close stance squats 205x3, 255x3, 270 (5+) x 8 reps
Holy crap the squats were hard. Even 255 felt like it would break my back. I never realized how much work I shift on the glutes and back and hams when squatting - with those muscles effectively out of commission today, quads had to take over, and it wasn't pretty. No wonder my quads have always been underdeveloped.
But I still hit the required reps and now I know what I'll do in the future: squats before pulls while the pulls are light to medium-heavy, then pulls before squats in the last 3-4 weeks of the pull cycle.
Hack squats 3s x 10 - legs were jelly at this point, but I added
Leg extensions 2s x 10, very light.
Bodyweight was just over 205 pounds today. Looks promising. Last week I clocked in at 206 twice, so let's see if I can get down to 200 by the end of summer.
Mid-shin pull - a few warmup sets, 435x1, then 470 lbs. x 5 singles
This was pretty easy, bar flew up on all but the last couple pulls. Much easier than pulling 455 last two weeks. Who'd have thought, looks like I can pull more weight if I don't pre-exhaust with multiple sets of squat.
I also did the "strip-down complex" while stripping the bar down.
High-bar close stance squats 205x3, 255x3, 270 (5+) x 8 reps
Holy crap the squats were hard. Even 255 felt like it would break my back. I never realized how much work I shift on the glutes and back and hams when squatting - with those muscles effectively out of commission today, quads had to take over, and it wasn't pretty. No wonder my quads have always been underdeveloped.
But I still hit the required reps and now I know what I'll do in the future: squats before pulls while the pulls are light to medium-heavy, then pulls before squats in the last 3-4 weeks of the pull cycle.
Hack squats 3s x 10 - legs were jelly at this point, but I added
Leg extensions 2s x 10, very light.
Bodyweight was just over 205 pounds today. Looks promising. Last week I clocked in at 206 twice, so let's see if I can get down to 200 by the end of summer.
Sunday, June 14, 2015
Pulling and Squatting
14 June 2015
High bar close stance squat 135x5, 225x5, 245x3, 280 (3+) x 11 reps
Joker sets 300x3, 320x3 - wanted to give 340x3 a shot, but decided to save my back for the pulls.
Mid-shin pull 435x1, 455 lbs. x 5 singles, 415x1
Program called for 6 singles with 455, but I barely managed to lock out the fifth, so I lowered the weight considerably for the last set. Again, upper back seemed to be the weak link. I need to either a) stop doing joker sets on the high bar squat, or b) do the pulls before the squats. Next 3 weeks I'll only be pulling once per week, so that should alleviate some of the fatigue.
Leg extension 30 total reps
Leg curl 30 total reps
High bar close stance squat 135x5, 225x5, 245x3, 280 (3+) x 11 reps
Joker sets 300x3, 320x3 - wanted to give 340x3 a shot, but decided to save my back for the pulls.
Mid-shin pull 435x1, 455 lbs. x 5 singles, 415x1
Program called for 6 singles with 455, but I barely managed to lock out the fifth, so I lowered the weight considerably for the last set. Again, upper back seemed to be the weak link. I need to either a) stop doing joker sets on the high bar squat, or b) do the pulls before the squats. Next 3 weeks I'll only be pulling once per week, so that should alleviate some of the fatigue.
Leg extension 30 total reps
Leg curl 30 total reps
Tuesday, June 9, 2015
High Bar Squat and Pulls
8 June 2015
High bar squat 135x5, 230x5, 265x3, 295 (1+) x 9
Forgot to set the safety pins in the rack, so didn't go for #10.
Joker sets 315x2, 335x2
Could have kept going, but wanted to save some energy for the pulls.
Mid-shin pull 455 lbs. x 5 singles
These were unusually hard. I failed twice, so 7 attempts in total. Upper back was sore and cramping (not sure why - maybe the bench press and rows yesterday) and I could not engage my lats and traps properly to finish the lift. It's also the first time I've failed a pulling-type lift due to upper back soreness. Maybe I should switch around my cable rows and pulldowns/pullups so I'm not doing any upper back work before the heavy pulls day.
Hack squat 30 total reps - went heavier than last time and did fewer reps
20 mins cycling.
High bar squat 135x5, 230x5, 265x3, 295 (1+) x 9
Forgot to set the safety pins in the rack, so didn't go for #10.
Joker sets 315x2, 335x2
Could have kept going, but wanted to save some energy for the pulls.
Mid-shin pull 455 lbs. x 5 singles
These were unusually hard. I failed twice, so 7 attempts in total. Upper back was sore and cramping (not sure why - maybe the bench press and rows yesterday) and I could not engage my lats and traps properly to finish the lift. It's also the first time I've failed a pulling-type lift due to upper back soreness. Maybe I should switch around my cable rows and pulldowns/pullups so I'm not doing any upper back work before the heavy pulls day.
Hack squat 30 total reps - went heavier than last time and did fewer reps
20 mins cycling.
Sunday, May 31, 2015
Fives Week - High Bar Squats
31 May 2015
High bar squat 135x5, 225x5, 265 (5+) x 12 reps
Felt like I could do 3-5 more, but my lungs weren't on board, so I decided not to push it.
Mid-shin pull 430 lbs. x 8 singles
This was hard.
Glute-ham raise 3s x 8
High bar squat 135x5, 225x5, 265 (5+) x 12 reps
Felt like I could do 3-5 more, but my lungs weren't on board, so I decided not to push it.
Mid-shin pull 430 lbs. x 8 singles
This was hard.
Glute-ham raise 3s x 8
Tuesday, May 26, 2015
High Bar Squat Day - 3+ Week
26 May 2015
High bar squat, close stance 225 x 3, 255 x 3, 275 (3+) x 10, 295 x 3
These weren't that hard, but for some reason they really aggravated my injury. Also I hit a sudden wall at rep #8, kinda like my triceps giving out on the close grip bench press... only with legs.
Mid-shin pull 430 lbs. x 6 singles
Glute-ham raise 20 total reps
High bar squat, close stance 225 x 3, 255 x 3, 275 (3+) x 10, 295 x 3
These weren't that hard, but for some reason they really aggravated my injury. Also I hit a sudden wall at rep #8, kinda like my triceps giving out on the close grip bench press... only with legs.
Mid-shin pull 430 lbs. x 6 singles
Glute-ham raise 20 total reps
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