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 rack pull. Show all posts
Showing posts with label rack pull. 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.
Friday, September 11, 2015
Four:Twenty
10 September 2015
Squat 135x8, 225x5, 275x3, 315x3, 335x5, 375x3, 420 (1+) x 5 reps
Joker sets 440x2, 450x2
Not bad. Hit the rack with one side of the bar on the 440 set and almost tipped over and died (safety pins were not in place). It's fine.
Mid-shin block pulls 405 lbs. x 5 singles
Cheated a bit - really did three singles and a double. But I waited 5 seconds between reps for the stretch reflex to dissipate because Coach said so once.
Leg press 50 total reps
The very sight of the leg press makes me shudder nowadays.
Glute-ham raise 20 total reps
Leg raises 3s x 10-12
Some extensions
Squat 135x8, 225x5, 275x3, 315x3, 335x5, 375x3, 420 (1+) x 5 reps
Joker sets 440x2, 450x2
Not bad. Hit the rack with one side of the bar on the 440 set and almost tipped over and died (safety pins were not in place). It's fine.
Mid-shin block pulls 405 lbs. x 5 singles
Cheated a bit - really did three singles and a double. But I waited 5 seconds between reps for the stretch reflex to dissipate because Coach said so once.
Leg press 50 total reps
The very sight of the leg press makes me shudder nowadays.
Glute-ham raise 20 total reps
Leg raises 3s x 10-12
Some extensions
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
Friday, September 4, 2015
Two In One
3 September 2015
I won't be able to train tomorrow, so today I decided to combine two workouts into one. I figured I could get away with it as it's a 5-rep week.
Squat 225x5, 275x3, 315x5, 345x5, 375 (5+) x 10 reps
Bench press 135x5, 225x5, 255x5, SlingShot 285x5, 315 (5+) x 10 reps
Felt okay, but my elbows started hurting a bit. Not sure why.
Mid-shin block pulls 405 lbs. x 6 singles - middle back was fried at this point and the muscles were cramping up. I've never felt this part of the back work so hard.
Neutral-grip pullups 30 total reps - should have skipped these, as they didn't do my elbows any favors
Pushdowns 3s x 15
Seated Smith machine press - 4 random sets of 5. My back didn't feel up to standing presses and this was the only available seated station. I had to twist the bar at a weird angle to get the hooks off the catches, and elbows did not like this at all.
Machine preacher curl 3s x 10 per arm
I won't be able to train tomorrow, so today I decided to combine two workouts into one. I figured I could get away with it as it's a 5-rep week.
Squat 225x5, 275x3, 315x5, 345x5, 375 (5+) x 10 reps
Bench press 135x5, 225x5, 255x5, SlingShot 285x5, 315 (5+) x 10 reps
Felt okay, but my elbows started hurting a bit. Not sure why.
Mid-shin block pulls 405 lbs. x 6 singles - middle back was fried at this point and the muscles were cramping up. I've never felt this part of the back work so hard.
Neutral-grip pullups 30 total reps - should have skipped these, as they didn't do my elbows any favors
Pushdowns 3s x 15
Seated Smith machine press - 4 random sets of 5. My back didn't feel up to standing presses and this was the only available seated station. I had to twist the bar at a weird angle to get the hooks off the catches, and elbows did not like this at all.
Machine preacher curl 3s x 10 per arm
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.
Monday, August 31, 2015
Squat Delays
30 August 2015
Didn't work out for 3 days, went to a friend's farm to help out with some stuff, mostly brute manual labor. Got to drive a tractor and operate the front scoop thingy, which was a lot of fun, and I managed to not kill/maim anyone or inflict damage upon immobile objects. Good times.
Squat 135x5, 225x3, 275x3, 315x5, 355x5, 400 (3+) x 7 reps
Joker sets 420x3, 430x3, 440x3 - quite pleased with this.
Mid-shin block pull 380 lbs. x 6 singles
Pretty easy, but had to use straps despite the low weight because my grip was toast.
Leg raise 3s x 10
Didn't work out for 3 days, went to a friend's farm to help out with some stuff, mostly brute manual labor. Got to drive a tractor and operate the front scoop thingy, which was a lot of fun, and I managed to not kill/maim anyone or inflict damage upon immobile objects. Good times.
Squat 135x5, 225x3, 275x3, 315x5, 355x5, 400 (3+) x 7 reps
Joker sets 420x3, 430x3, 440x3 - quite pleased with this.
Mid-shin block pull 380 lbs. x 6 singles
Pretty easy, but had to use straps despite the low weight because my grip was toast.
Leg raise 3s x 10
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
Friday, August 21, 2015
Trying Hard
20 August 2015
Squat 135x8, 225x5, 275x3, 315x3, 335x5, 370x3, 415 (1+) x 4 reps
Had trouble with keeping the bar in the right position - left shoulder hurt again. Could have done maybe one more rep. On a positive note, knee felt fine while squatting.
Joker sets 425x2, 435x2, 445x2 these went a little better. I can stabilize the bar on my upper back for about two reps.
Mid-shin block pulls 380 lbs. x 6 singles
Leg raise 3s x 12
Glute-ham raise 20 total reps
Paused shrug 30 total reps
Squat 135x8, 225x5, 275x3, 315x3, 335x5, 370x3, 415 (1+) x 4 reps
Had trouble with keeping the bar in the right position - left shoulder hurt again. Could have done maybe one more rep. On a positive note, knee felt fine while squatting.
Joker sets 425x2, 435x2, 445x2 these went a little better. I can stabilize the bar on my upper back for about two reps.
Mid-shin block pulls 380 lbs. x 6 singles
Leg raise 3s x 12
Glute-ham raise 20 total reps
Paused shrug 30 total reps
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.
Friday, August 14, 2015
Broz Knows
13 August 2015
Knee felt better today (luckily as it was squat day), but my left shoulder/upper back area started to hurt for no particular reason. It's like John Broz says, your body has to hurt somewhere. How you feel is a lie, etc.
Squat 135x5, 225x5, 275x3, 315x5, 345x5, 375 (5+) x 9 reps
Wanted to get 10 reps, but the shoulder discomfort made it hard to rack the bar properly.
Mid-shin block pulls 380 lbs. x 10 singles on the minute
These felt nice and easy, so I ended up doing a few extra.
Glute-ham raise 20 total reps
Bent-over rows, light, 3s x 12
Ab machine 3s x 8-10
I've been hitting pretty high reps on my 5-rep weeks, which feels great but I'm not sure if it's helping me get stronger. I believe in reps for strength and that doing singles in unproductive, but I generally prefer sets of 5, 4 or 3, not 10 and 12. Something I've been thinking about is to cap the 5-week reps to 5 or, say no more than 7, then try to go harder on the secondary lift. So the 5-week would really become heavy week for OH press and pulls with some token bench press and squat work thrown in. Maybe I'll do this, maybe I won't.
Bodyweight has been a dash under 210 all week.
Knee felt better today (luckily as it was squat day), but my left shoulder/upper back area started to hurt for no particular reason. It's like John Broz says, your body has to hurt somewhere. How you feel is a lie, etc.
Squat 135x5, 225x5, 275x3, 315x5, 345x5, 375 (5+) x 9 reps
Wanted to get 10 reps, but the shoulder discomfort made it hard to rack the bar properly.
Mid-shin block pulls 380 lbs. x 10 singles on the minute
These felt nice and easy, so I ended up doing a few extra.
Glute-ham raise 20 total reps
Bent-over rows, light, 3s x 12
Ab machine 3s x 8-10
I've been hitting pretty high reps on my 5-rep weeks, which feels great but I'm not sure if it's helping me get stronger. I believe in reps for strength and that doing singles in unproductive, but I generally prefer sets of 5, 4 or 3, not 10 and 12. Something I've been thinking about is to cap the 5-week reps to 5 or, say no more than 7, then try to go harder on the secondary lift. So the 5-week would really become heavy week for OH press and pulls with some token bench press and squat work thrown in. Maybe I'll do this, maybe I won't.
Bodyweight has been a dash under 210 all week.
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
Thursday, August 6, 2015
Mourning the Squat
5 August 2015
Squat 225x5, 275x3, 300x5, 350x3, 395 (3+) x 8 reps
Joker set 415x3 - felt heavy, so I stopped here.
Knee is now giving me trouble even with low-bar squats. But that was a solid rep effort.
Mid-shin pull from blocks 355 lbs. x 8 singles, 60 seconds rest between singles
Glute-ham raise 20 total reps
Paused shrug 50 total reps
Squat 225x5, 275x3, 300x5, 350x3, 395 (3+) x 8 reps
Joker set 415x3 - felt heavy, so I stopped here.
Knee is now giving me trouble even with low-bar squats. But that was a solid rep effort.
Mid-shin pull from blocks 355 lbs. x 8 singles, 60 seconds rest between singles
Glute-ham raise 20 total reps
Paused shrug 50 total reps
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
Thursday, July 23, 2015
Legstravaganza
23 July 2015
Squat 225x5, 275x5, 315x5, 365x3, 405 (1+) x 7 reps
Had at least one more rep in the tank, but wanted to save some juice for the joker sets (euphemism for "I chickened out").
Joker sets 425x2, 445x2, 455x1 - again, didn't have the balls to go for a second rep. A fatigued single with 455 is not bad. Now I'm only about ninety pounds behind my pre-injury max, hue.
Mid-shin pull 380 lbs. x 10 singles, ca. 60 seconds of rest in between
Glute-ham raise x 20 total reps
Leg extension 4 sets AMAP
Leg press x 50 total reps
Squat 225x5, 275x5, 315x5, 365x3, 405 (1+) x 7 reps
Had at least one more rep in the tank, but wanted to save some juice for the joker sets (euphemism for "I chickened out").
Joker sets 425x2, 445x2, 455x1 - again, didn't have the balls to go for a second rep. A fatigued single with 455 is not bad. Now I'm only about ninety pounds behind my pre-injury max, hue.
Mid-shin pull 380 lbs. x 10 singles, ca. 60 seconds of rest in between
Glute-ham raise x 20 total reps
Leg extension 4 sets AMAP
Leg press x 50 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.
Friday, July 17, 2015
To Squatmorning or Not to Squatmorning
16 June 2015
Not a lot of time or energy today.
Squat 135x5, 225x5, 275x3, 315x5, 335x5, 365 (5+) x 11 reps
Did these with the bar sitting pretty low. Shoulders didn't feel terrible either. It's tempting to revert back to Rippetoesque squatmornings and move bigger weights instantly, but after all the time I've invested into learning how to squat upright and use my legs it feels like a regression.
Mid-shin pulls 355 lbs. x 12 singles, rest under 60 seconds.
That was it.
Not a lot of time or energy today.
Squat 135x5, 225x5, 275x3, 315x5, 335x5, 365 (5+) x 11 reps
Did these with the bar sitting pretty low. Shoulders didn't feel terrible either. It's tempting to revert back to Rippetoesque squatmornings and move bigger weights instantly, but after all the time I've invested into learning how to squat upright and use my legs it feels like a regression.
Mid-shin pulls 355 lbs. x 12 singles, rest under 60 seconds.
That was it.
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.
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