Archives For high bar squat

Training Log: Monday March 4, 2013

March 4, 2013 — Leave a comment

Injured! Dammit. Details below.

Texas Method "volume" day.

Foam Rolling

L-Sit Chin Ups

  • Body weight (200 lb): 10

Low Bar Squat

About 3.5 minutes in between sets.

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 1
  • 460 lb: X
    • Felt a sharp pain and maybe even some "tissues moving" (maybe crunching? I'm not sure) on the right side of my body, bottom of the rib cage towards my back.
      Seemed like the right side of my body collapsed a little bit as I experienced this pain. Felt this pain coming out of the hole and caused me to drop all the way down with the bar crashing onto the safeties. This brought me to one knee momentarily.

      My obliques has been sore since Friday (probably from those damn mat pulls) and throughout today's warm up.

      Should I continue? Hmm...

    • High bar squatted 140 lb from the bottom of the pins, and my right side still hurts. Bah, guess I'll stop squatting today. Hope this doesn't affect bench press.

Face Pulls

  • 70 lb: 15

Reverse Grip Bench Press

Paused until work sets. Paused first rep on work sets.

Unracking the bar hurts a little, and reaching down and pressing the record button on my iPod hurts, but that's about it.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 300 lb: 5,5,5,5,5
    • +5 lb from last week.
    • Last rep, last set very tough. Felt my hands rotate out of place (towards almost a neutral grip).
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Three Wolf Moon

Training Log: Friday March 1, 2013

March 1, 2013 — Leave a comment

Trying to be more explosive on the concentric phase of the squat, and try to pop the bar off my back and a rattling sound with the plates as I stand up. Seems to be easier to be explosive on the high bar squat than the low bar squat, at least for me.

Also, wore the Three Wolf Moon shirt today. Here's a pic I took a couple of days ago:

Three Wolf Moon

Texas method intensity day.

Foam Rolling

Low Bar Squat

  • 45 lb: 20
  • 140 lb:10
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 1
  • 460 lb: 1
  • 432.5 lb: 3,3
    • +2.5 lb from last week, and going back to triples.
    • Last rep felt tough. Somehow ended up relaxing out of the hole, but managed to power through.

High Bar Squat

Face Pulls

  • 70lbs: 14

Reverse Grip Bench Press

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 365 lb: 1 *PR!
    • +5 lb PR! +5 lb from previous best
    • Easy, going to try 370 lb.
  • 370 lb: 1 *PR!
    • Beat my 1 rep max that I set about 5 minutes ago!
  • 335 lb: 3 *PR!
    • +5 lb PR for a 3 rep max!

Mat Pulls

ROM Progression method.

8 mats, about 6 1/4" from the ground, or an inch or two below my knee caps.

Hook grip until 550 lb.

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 2
  • 500 lb: 1
  • 550 lb: X,1
    • Had to strap up to get the rep. Pain tolerance not there yet.
  • 600 lb: 1
  • 550 lb: 3,3
  • 500 lb: 5
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Training Log: Wednesday February 27, 2013

February 27, 2013 — Leave a comment

Replaced OHP with C&P for the next little while. Time to get yoked.

Also, adding in barbell curls again.

Texas Method recovery day.

Foam Rolling

L-Sit Chin Up

  • Body weight (200 lb): 8

Low Bar Squat (Paused)

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 280 lb: 3
  • 337.5 lb: 5
    • +2.5 lb from last week.

High Bar Squat (Paused)

  • 337.5 lb: 5
    • +2.5 lb from last week.

Clean & Press

Going to start off with 3 main sets this week, 5 sets next week, and increase weight weekly from there.

  • 45 lb: 10
  • 75 lb: 5
  • 100 lb: 3
  • 140 lb: 3,3,3

Rope Hammer Curls

  • 30 lb: 10

Barbell Curl

  • 45 lb: 10
  • 60 lb: 10
  • 70 lb: 10
  • 75 lb: 10,8
    • Arms...burning...

Rope Hammer Curls

  • 50 lb: 8
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412.5 lb

Training Log: Monday February 25, 2013

February 25, 2013 — Leave a comment

Texas Method volume day.

Foam Rolling

Parallel Grip L-Sit Chin Ups

  • Body weight (200 lb): 10

Low Bar Squat

412.5 lb

412.5 lb

About 3.5 minutes in between sets.

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 1
  • 460 lb: 1
  • 412.5 lb: 3,3,3

High Bar Squat

  • 412.5 lb: 3,3
    • +2.5 lb from last week.
  • 365 lb: 5,5,5
    • +5 lb from last week

Face Pulls

  • 70 lb: 14

Reverse Grip Bench Press

Paused until work sets. Paused first rep on work sets.

Right pec sore especially during warm up. Went away mostly during work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
    • Increasing my over-warmup weight from 320 lb to 330 lb, because I am stronger now. Still paused.
  • 295 lb: 5,5,5,5,5
    • +2.5 lb from last week.
    • Last rep, last set was tough.
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Training Log: Friday February 22, 2013

February 22, 2013 — Leave a comment

Texas method intensity day.

Not doing any deadlifts/rack pulls today because I need to cut my workout short due to waiting for UPS to deliver a secret package that will boost my deadlifts 😉

Foam Rolling

L-Sit Chin Up

  • Body weight (200 lb): 8

Low Bar Squat

  • 45 lb: 20
  • 140 lb:10
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 1
  • 460 lb: 1
  • 430 lb: 5 *PR!
    • Low bar squat 5RM!

High Bar Squat

Took about 6 minutes of rest before doing this.

Face Pulls

  • 70lbs: 13

Reverse Grip Bench Press

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 300 lb: 1
  • 340 lb: 2 *PR!
    • 2RM oh yeah!
  • 320 lb: 3,3,3
    • +2.5 from last week.
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