1 October 2015
Squat 135x5, 225x3, 275x3, 315x3, 340x5, 385x3, 430 (1+) x 5
Joker sets 450x2, 460x1 - last set was to questionable depth.
Leg press 50 total reps - upped the weight on the leg press and now I hate it again.
Seated leg curl 3s x 8-10
Lifting was solid, but my knee doesn't seem to be getting any better. I'm now facing a quandary. If I ignore the knee pain (it's not really affecting my squats) and keep increasing the weight on the bar, I have a chance of working back up to 5 plates before the end of the year. On the other hand, if I ignore the knee pain, it could get worse and possibly develop into something serious. Also I don't see any point in working up to LOL5pleat just so I could say I've done it - it won't change anything, or even feed my ego.
From the online research I've done, it looks like a simple case of quadriceps tendonitis, but it could become chronic if untreated. The options now are a) keep squatting and hope the knee makes it, or b) stop doing all quad-oriented work and wait for the tendon to recover. There might be a c) reduce lower body work to once a week, but that never really works when it comes to injuries.
I guess I'll have to do some more reading and decide.
Showing posts with label squat. Show all posts
Showing posts with label squat. Show all posts
Friday, October 2, 2015
Friday, September 25, 2015
Slam Bars, Kill PRs... Not
24 September 2015
Squat 185x6, 225x5, 295x5, 340x5, 385 (5+) x 10 reps
Leg press, close stance, 50 total reps
Added a pair of 25s later in the set. High rep leg pressing feels okay these days and I no longer hate it with a passion.
No pulling today so I can rest up for the massive slam bars, kill PRs workout on Sunday (slam bars, kill your back, more likely, but it's fine).
Leg extension 3s x 10-12
Leg curl 3s x 8-10
Leg raise 3s x whatever
Squat 185x6, 225x5, 295x5, 340x5, 385 (5+) x 10 reps
Leg press, close stance, 50 total reps
Added a pair of 25s later in the set. High rep leg pressing feels okay these days and I no longer hate it with a passion.
No pulling today so I can rest up for the massive slam bars, kill PRs workout on Sunday (slam bars, kill your back, more likely, but it's fine).
Leg extension 3s x 10-12
Leg curl 3s x 8-10
Leg raise 3s x whatever
Thursday, September 17, 2015
Lazy on Leg Day
16 September 2015
Low energy today. Ate a piece of cake at work and felt like shit the rest of the day. I don't avoid carbs or anything, but I do tend to eat them later in the day, after training, and generally avoid garbage carbohydrate sources. No sugary crap in the middle of the day anymore.
Squat 135x8, 225x3, 275x3, 315x3, 365x3, 405 (3+) x 6 reps
Not great, not disappointing either. A mediocre squatting session.
Joker sets 425x3, 430x3
Leg press:
Close stance (quad-focused) 25 reps
Wide stance (to work hamstrings) 25 reps
Did this to compensate for the lack of block pulls. I have to say that the wide leg press is as effective a hamstring exercise as anything else I've tried.
Tomorrow I'll do 100 lunges as penance for being lazy on leg day.
Low energy today. Ate a piece of cake at work and felt like shit the rest of the day. I don't avoid carbs or anything, but I do tend to eat them later in the day, after training, and generally avoid garbage carbohydrate sources. No sugary crap in the middle of the day anymore.
Squat 135x8, 225x3, 275x3, 315x3, 365x3, 405 (3+) x 6 reps
Not great, not disappointing either. A mediocre squatting session.
Joker sets 425x3, 430x3
Leg press:
Close stance (quad-focused) 25 reps
Wide stance (to work hamstrings) 25 reps
Did this to compensate for the lack of block pulls. I have to say that the wide leg press is as effective a hamstring exercise as anything else I've tried.
Tomorrow I'll do 100 lunges as penance for being lazy on leg day.
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
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
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
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
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.
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
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
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.
Thursday, July 9, 2015
Hip Draahve
8 July 2015
Squat 225x5, 275x3, 315x3, 335x3, 365x3, 385 (3+) x 7 reps
Joker sets 405x3, 415x3, 385x3
Not bad. Except that I went very low bar and squatmourning to spare my knees, and it sort of hurt my shoulder.
Glute-ham raise x 20 total reps
Ab machine 3s x 8-10
Squat 225x5, 275x3, 315x3, 335x3, 365x3, 385 (3+) x 7 reps
Joker sets 405x3, 415x3, 385x3
Not bad. Except that I went very low bar and squatmourning to spare my knees, and it sort of hurt my shoulder.
Glute-ham raise x 20 total reps
Ab machine 3s x 8-10
Saturday, July 4, 2015
Not a Great Squat Workout
3 July 2015
Squat 135x6, 225x3, 325x5, 355x3, 400 (1+) x 6 reps
Joker sets 420x2, 400x2
I think I'll have to get fatter to get my squat moving again. Everything felt heavy today.
Hack squat 3s x 12
Leg curl 2s x 6-8, then one rest-pause set of 15 reps
Leg extension 3s x AMAP, changing foot position through the set
Squat 135x6, 225x3, 325x5, 355x3, 400 (1+) x 6 reps
Joker sets 420x2, 400x2
I think I'll have to get fatter to get my squat moving again. Everything felt heavy today.
Hack squat 3s x 12
Leg curl 2s x 6-8, then one rest-pause set of 15 reps
Leg extension 3s x AMAP, changing foot position through the set
Saturday, June 27, 2015
A Change of Gyms
26 June 2015
Gym was reflooring today, so they gave us passes to another gym from the same chain, also in my neighborhood. They have some really cool HammerStrength machines that my gym doesn't have, like a plate loaded seated dip machine which is the best exercise I've ever tried for my triceps, and a bent-over chest-supported row thingy which hits the upper back very well. Their squat rack and platform options, OTOH, are shittier.
I have a cheapskate membership that doesn't cover all the gyms in the same chain, so I can't use this other gym regularly. But if I could, I'd definitely go over there just to have a dip-and-row day. These machines are that good.
Squat 225x3, 275x5, 315x3, 365 (5+) x 10 reps
Leg press 50 total reps - sick pump brah, had to strip it down to 3 plates to make it all the way through the reps
Hack squat 3s x 10
Bent-over chest-supported row 3s x 10
Plate loaded dip machine x 4 sets
Seated shrug machine x 3 sets
Felt pretty good.
Gym was reflooring today, so they gave us passes to another gym from the same chain, also in my neighborhood. They have some really cool HammerStrength machines that my gym doesn't have, like a plate loaded seated dip machine which is the best exercise I've ever tried for my triceps, and a bent-over chest-supported row thingy which hits the upper back very well. Their squat rack and platform options, OTOH, are shittier.
I have a cheapskate membership that doesn't cover all the gyms in the same chain, so I can't use this other gym regularly. But if I could, I'd definitely go over there just to have a dip-and-row day. These machines are that good.
Squat 225x3, 275x5, 315x3, 365 (5+) x 10 reps
Leg press 50 total reps - sick pump brah, had to strip it down to 3 plates to make it all the way through the reps
Hack squat 3s x 10
Bent-over chest-supported row 3s x 10
Plate loaded dip machine x 4 sets
Seated shrug machine x 3 sets
Felt pretty good.
Sunday, June 21, 2015
Lack of Variety
19 June 2015
Back squat 135x6, 225x4, 315x3, 340x3, 380 (3+) x 7 reps
Tried to pause first three reps with 380. Didn't work that well, plus it messed up the rest of my set.
Joker sets 405x3, 425x3 - belt and knee wraps
Mid-shin pull 405 lbs. x 5 singles
While unloading the bar, I did a different exercise each time I took off some plates:
Snatch-grip pull x 3 - high deadlift (above waist) x 3 - bent over row x 5
Glute-ham raise 30 total reps
Hanging leg raise 3s x 8
20 minutes cycling
Back squat 135x6, 225x4, 315x3, 340x3, 380 (3+) x 7 reps
Tried to pause first three reps with 380. Didn't work that well, plus it messed up the rest of my set.
Joker sets 405x3, 425x3 - belt and knee wraps
Mid-shin pull 405 lbs. x 5 singles
While unloading the bar, I did a different exercise each time I took off some plates:
Snatch-grip pull x 3 - high deadlift (above waist) x 3 - bent over row x 5
Glute-ham raise 30 total reps
Hanging leg raise 3s x 8
20 minutes cycling
Thursday, June 11, 2015
Low Bar Squatmourning
11 June 2015
Squat 135x5, 225x3, 275x3, 335x5, 365x3, 390 (1+) x 8
Might have been able to do one more, but I was severely out of breath at this point.
Joker sets 410 x 2, 430 x 2 - last set was definitely heavy. Belt and wraps from 390 upwards.
Mid-shin pull 405 lbs. x 6 singles - surprisingly easy after Monday's torture. Didn't even use a belt.
Bent-over rows 2s x 5
Glute-ham raise 20 total reps
Shrugs on shrug machine 30 total reps
Sweated through 2 T-shirts at the gym and a third on the way home. Might be a PR. Good times.
Squat 135x5, 225x3, 275x3, 335x5, 365x3, 390 (1+) x 8
Might have been able to do one more, but I was severely out of breath at this point.
Joker sets 410 x 2, 430 x 2 - last set was definitely heavy. Belt and wraps from 390 upwards.
Mid-shin pull 405 lbs. x 6 singles - surprisingly easy after Monday's torture. Didn't even use a belt.
Bent-over rows 2s x 5
Glute-ham raise 20 total reps
Shrugs on shrug machine 30 total reps
Sweated through 2 T-shirts at the gym and a third on the way home. Might be a PR. Good times.
Thursday, June 4, 2015
Quick Leg Session
3 June 2015
Squat 135x5, 225x3, 275x5, 315x5, 350 (5+) x 10 reps
Again left 1-2 in the tank. High rep squats are very uncomfortable.
Mid-shin pull 380 lbs. x 8 singles
Glute-ham raise 20 total reps
Leg extension 50 total reps
Leg curl 2s x 10
25 minutes cycling
Squat 135x5, 225x3, 275x5, 315x5, 350 (5+) x 10 reps
Again left 1-2 in the tank. High rep squats are very uncomfortable.
Mid-shin pull 380 lbs. x 8 singles
Glute-ham raise 20 total reps
Leg extension 50 total reps
Leg curl 2s x 10
25 minutes cycling
Thursday, May 28, 2015
Skwatz and CelicaXX for Marshal of the Republic
28 May 2015
Still sore, squats were fun today.
Squat 135x5, 225x3, 275x3, 315x3, 335x3, 370 (3+) x 8
Joker sets 390x3, 410x3 - belt but no knee wraps today
Mid-shin pull 380 lbs. x 8 singles
Hack squat 50 total reps
Paused shrug 50 total reps
Still sore, squats were fun today.
Squat 135x5, 225x3, 275x3, 315x3, 335x3, 370 (3+) x 8
Joker sets 390x3, 410x3 - belt but no knee wraps today
Mid-shin pull 380 lbs. x 8 singles
Hack squat 50 total reps
Paused shrug 50 total reps
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
Saturday, May 23, 2015
Good Squat Workout, Programming Decisions
22 May 2015
Squat, paused 135x5, 225x3, 275x3, 315x3, 345x3, 365x3 - last set was hard
Squat 405x2, 440x3 - belt and wraps on both
Back-off paused 335 x 2s x 3
Mid-shin pull 380 x 8 singles
That was it. Squats felt really strong and my hip/back injury held up fine. I feel like a comeback by the end of 2015 is still possible.
Monday I'm embarking on a slightly changed program. It will be a variant of Wendler's 3/5/1 with extra "joker" sets thrown in. I like the simplicity of the programming and the "do as much as you feel like" approach. So lots of rep PRs, except in the OH press and deadlift, where I'll still be doing singles.
Squat, paused 135x5, 225x3, 275x3, 315x3, 345x3, 365x3 - last set was hard
Squat 405x2, 440x3 - belt and wraps on both
Back-off paused 335 x 2s x 3
Mid-shin pull 380 x 8 singles
That was it. Squats felt really strong and my hip/back injury held up fine. I feel like a comeback by the end of 2015 is still possible.
Monday I'm embarking on a slightly changed program. It will be a variant of Wendler's 3/5/1 with extra "joker" sets thrown in. I like the simplicity of the programming and the "do as much as you feel like" approach. So lots of rep PRs, except in the OH press and deadlift, where I'll still be doing singles.
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