Archives For foam rolling

Man what a crappy workout today.

Foam Rolling

L-Sit V-Grip Pull Ups

  • Body weight (~200 lb): 8

Front Squat

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 5
  • 230 lb: 5
    • Too many reps :/ Should have been 3.
  • 280 lb: 1
  • 320 lb: 1
  • 370 lb: 1
  • 405 lb: X,X
    • I got 2 nice negative reps.
  • 265 lb: 1
    • Feeling gassed out. I'm going to do some lying down exercises now.

Face Pulls

  • 70 lb: 12
  • 80 lb: 12

Reverse Grip Bench Press

All reps are paused.

Wore my Romaleos 2 and didn't use the 35 lb plates under my feet today.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 320 lb: 1
  • 330 lb: 1
  • 340 lb: 1
  • 350 lb: 1
  • 360 lb: X,X
    • Slipped on the first try, then changed into a tank top. Too tired to make the rep the 2nd time around.

Modified Bradford Press

1 OHP + 1 BTN = 1 rep.

  • 45 lb: 5
  • 75 lb: 5
  • 100 lb: 5
  • 140 lb: 3

Barbell Curl

  • 45 lb: 10
  • 75 lb: 10
  • 100 lb: 5,5,5

My PR scoreboard has been getting a lot of action this past week:

Front Squat: 390 lb (+20 lb PR)

Did this on Wednesday after getting 380 lb (+10 lb PR). I missed 390 lb the first time because I didn't take a big enough breath before descending.

I find that it's hard to take a huge breath with a bar racked on the front of my shoulders. The belt is tight around my waist, so it doesn't seem like I can get much air by belly breathing. Also since the bar is racked across my shoulders, if I try to breath in into my chest, the loaded bar prevents much air from getting in because it's "pushing down" on my chest and not allowing my chest to expand.

Maybe I'm not breathing properly. I think I'm going to have to focus on shrugging my shoulders up a bit more when I unrack the bar or try harder to belly breathe, or both.

Low Bar Squat: 460 lb x 3 (+20 lb PR)

On Friday, the right side underneath my ribs felt a bit sore (probably from those front squats for some reason). I was a bit hesitant to go for a PR or two, but it felt better as I warmed up, so heck, why not?

Also, I wore a singlet to get used to the feel of wearing a singlet. Even though I have a 2XL singlet from Titan, which is supposed to be for people weighing 242-275lbs (I'm roughly 200 lb), it's...to put it bluntly, ball crushing at times, especially in the hole during the squat.

The weight felt pretty light coming out of the rack, so I was pretty sure that I could hit 3 reps.

This upcoming week I'm going to try for a new 2 rep max at 480 lb x 2. I would not be surprised if I hit 3 reps though.

If that happens, then I would try for 500 lb x 2. That would be pretty awesome, and I'm sure I would want to hold the last rep ("I WANNA HOLD IT!" - Captain Kirk). We'll see how things turn out in the upcoming weeks.

High Bar Squat: 460 lb x 3 (+20 lb PR)

I like the feel of a near perfect rep, but for the last rep on this set, it was slow and ugly and I had to grind it out. I think the problem was that I didn't tighten my back (especially my lats) before descending.

Currently my low and high bar squat numbers are nearly identical (with main difference being the 1RM, where my low bar squat is 515 lb and my high bar squat max is 500 lb), but I think that as the weight continues to increase, my low bar squat will start to pull away at 3RM or less.

Reverse Grip Bench Press: 330 lb x 4

I was aiming for 5 reps, but I slipped.

Man, I'm going to have to start changing shirts before attempting PRs and/or start looking for some shirts with some sticky rubbery stuff on the back (if there is such a thing).

Next time, I'm going to try for a new 3 rep max at 350 lb x 3. Previous best was 2 reps with 350 lb.

Benching 3 Times Per Week

In an effort to get in even more paused bench presses as practice, and maybe even a bigger bench, I'm going to start bench pressing 3x per week instead of 2, at least for the next month or so. That means that overhead presses will take a back seat until the powerlifting meet in June is over. I'll probably throw them in once a week as a warmup or at the end of the workout.

At least on the surface, there seems to get a relationship between a bigger bench (or bigger <insert lift here>) and frequency of performing the lift. Smolov Jr for bench presses have you benching 4 times per week, and some (maybe all? Not sure) variants of Sheiko gets you bench pressing 3 times per week. Well, I'm not going to be doing any sort of specific bench pressing bro-gram, but just throwing in a bench press workout on Wednesday, something along the lines of working up to a few heavy paused singles, and then some paused back off sets.

I hope I don't screw things up!

Stuff You Should Read

  1. Cheap Deadlift Bar Jack Alternative: 2 Ton Jack Stands! By Me (John Phung)
  2. John Phung – Squat and OHP PRs by Brandon Goris (Pretty cool that I got mentioned on this site. Lift.net is full of monsters, and I want to be a monster too!)
  3. How Does Foam Rolling Work? By Todd Hargrove
  4. Stop Doing Corrective Exercises! by Dean Somerset

Foam Rolling

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 6

Low Bar Squat

Paused until work sets.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 440 lb: 1
  • 460 lb: 3 * PR!
    • 3 rep max!

High Bar Squat

  • 460 lb: 3 * PR!
    • 3 rep max!
    • Last set was slow and ugly. I am dissapoint. Maybe I didn't contract my lats hard enough.

Face Pulls

  • 70 lb: 12
  • 80 lb: 12

Reverse Grip Bench Press

Paused until work sets.

I think I need to start changing my shirts before my PR attempts :/

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 5
    • Bah did too many reps. Normally 3 reps. My mind was on something else.
  • 300 lb: 1
  • 350 lb: 1
  • 330 lb: 4 * PR?!
    • 4 rep max?
    • Dammit slipped on the 5th rep. Didn't feel it during the set, but it's obvious in the video.

Deadlift

Hook grip, touch and go for any sets with more than 1 rep.

For the singles, I tried to hold it at the top for a second or so.

  • 140 lb: 5
  • 230 lb: 3
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1,1
  • 510 lb: 1
  • 460 lb: 2

Foam Rolling

L-Sit V-Grip Pull Ups

Hook grip.

  • Body weight (~200 lb): 8

Front Squat

Paused my reps until 280 lb.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 340 lb: 1
  • 380 lb: 1 * PR!
    • New 1RM by 10 lb!
    • Right side underneath my ribs feel a bit achy.
  • 390 lb: MISSED
    • Didn't take a big breath before the descent.
  • 390 lb: 1 * PR!
    • New 1RM by 10 lb...again!
    • Decided to try 390 lb again after some mental debate. Figured if I just took a deeper breath this time, I would get it.
    • My front squat has now overtaken my bench press.
  • 260 lb: 3,3,3
    • Beltless & paused.
    • 3 sets instead of 5. Don't want to overdo it.

Face Pulls

  • 70 lb: 10
  • 80 lb: 10

Reverse Grip Bench Press

Going to try benching 3 times per week leading up to the meet in June. Mainly for more practice. Let's see what happens.

All reps are paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 340 lb: 1
  • 350 lb: 1
  • 280 lb: 3,3,3

Modified Bradford Press

1 OHP + 1 BTN = 1 rep.

  • 45 lb: 5
  • 100 lb: 5

Foam Rolling

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 5

Low Bar Squat

Paused until 500 lb.

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1
    • A bit tough. Maybe I'll stick with sub-500, because this felt like a bit of a grind. We'll see.
  • 440 lb: 5 * PR!

Face Pulls

  • 70 lb: 10
  • 80 lb: 10

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 340 lb: 1
  • 390 lb: MISSED
    • Originally planning on NOT trying a 1RM. Got greedy as I warmed up.
    • Out of the rack and on the descent it felt smooth. Don't think I got it up half way. I did set it down gently though.
  • 330 lb: 3
    • My right hand rotated slightly out of place on the 2nd rep, which messed me up.
    • Missed on the 4th rep. Wanted 5. Going to call it a day.