Archives For high bar squat

Abs are a bit sore and I'm feeling a bit lazy, so going to skip my usual warm up for today and jump right into front squats.

Front Squat

All beltless and paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 290 lb: 3,3,3,3,3
    • Paused.
    • +2.5 lb from last week.

High Bar Squat

  • 290 lb: 10
    • Drop set. Performed after last set of front squats.

Clean & Press

My "cleans" are really muscle cleans.

Hook grip throughout the lift.

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

Barbell Curl

  • 45 lb: 10
  • 75 lb: 10
  • 100 lb: 6,6,6
  • 45 lb: 12
    • Drop set

Dragon Flags

  • 5

Foam Rolling

Ab Wheel

  • 5

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Pull Ups

With Rogue Cannon balls.

  • Body weight (~200 lb): 6

Breathing Paused Low Bar Squat

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused Low Bar Squat

Belted up at 460 lb.

  • 410 lb: 1
  • 460 lb: 1

Low Bar Squat

  • 500 lb: 1

Low Bar Squat - Reverse Bands

  • 550 lb: 1
    • Black bands. About 80 lb of assistance at the bottom, so the weight throughout the entire range of motion is roughly 470-550 lb.

Low Bar Squat

  • 410 lb: 3,3,3
    • +5 lb from last week.

High Bar Squat

  • 410 lb: 3,3,3
    • +5 lb from last week.

Low Bar Squat

  • 370 lb: 5
    • +5 lb from last week.

High Bar Squat

  • 370 lb: 10
    • +5 lb from last week.
    • 10 rep max?

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 320 lb: 1
  • 370 lb: 1

Reverse Band Reverse Grip Bench Press

  • 410 lb: 1
    • Black bands
    • About 55 lb of resistance (assistance?) at the bottom. So the the weight ranges from ~360 lb at the bottom to 410 lb at the top.

Reverse Grip Bench Press

  • 312.5 lb: 5,5,5
    • +2.5 lb from last week.
    • 3 sets instead of 5.

This past week has been relatively crappy kind of OK as far as training goes.

Monday was alright. Did all my prescribed sets for squats. I added reverse banded bench press to my "over warm up" at 410 lb before moving onto the work sets. Didn't get 5x5 on the bench press though (only 3 sets of 5).

Tuesday I did a neck workout prior to hitting up Mongolian (AKA STRONGolian) Grill. I like to train before going out to eat, so whatever I am eating becomes my post workout meal:

Mongolian Grill

Couldn't hit my usual over warm up front squat at 370 lb for whatever reason on Wednesday, and on Friday my entire body was achey and tired, and I didn't complete my typical warm up sets!

I was thinking about taking the weekend off just to rest, but figured that I might be able to hit a high bar squat PR on Saturday because I didn't do my full training session the day before. Turns out I was right!

High Bar Squat: 505 lb

I tried squatting this weight last week and missed, and I got pinned on the first attempt at 505 this Saturday.

I think I didn't get it the first time because I tried to cut the rep short and didn't plow down all the way to the bottom to bounce out of the hole, or I wasn't prepared to fight during the sticking point when coming up.

In any case, the second time I made sure to bury the squat and bounce out of the bottom, and mentally prepared myself for a potentially ugly-ass grinder.

Well, I got it!

This is a +5 lb PR.

I find that high bar squats are easier than low bar squat up to around 90-95% of 1RM. After that, it feels SIGNIFICANTLY harder than low bar squats because there's a certain sticking point that's difficult to overcome when ascending out of the hole.

Ab Wheel Rollouts x 6

I always feel like I'm one of the Transformers while doing these...transforming into some sort of crappy 1 wheeled, 2 legged vehicle or something.

I've been doing these along with dragon flags and L-sit chin ups at the beginning of my workout (during "warm up") just to get it out of the way. Lately, my core has been feeling a little harder. Very nice.

Anyway, check this out:

Stuff You Should Read

  1. How We Train by Glenn Pendlay
  2. Grippaldi the Great: How to Train the Overhead Press by Marty Gallagher

I was thinking about taking the day off, but after yesterday's crappy workout (couldn't even finish my warm up!), and no PRs for the week, I decided to train today and try for a personal record instead.

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Fatgripz.

  • Body weight (~200 lb): 6

Breathing Paused High Bar Squat

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused High Bar Squat

Belted up at 460 lb.

  • 410 lb: 1
  • 460 lb: 1

High Bar Squat

  • 480 lb: 1
  • 505 lb: X, 1 * PR! 
    • Missed the first time, but got it the 2nd try!
    • +5 lb PR
  • 430 lb: 5
    • Did 3 reps last week.
    • Reps felt slow and grindy.

Mat Pulls

6 mats.

Hook grip.

Straps + belt at 500

  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1
  • 550 lb: 1
  • 600 lb: X,X
    • Wouldn't budge. Tried twice. Weird.
  • 500 lb: 5

My warm up consisted of vacuuming and mopping.

Breathing Paused High Bar Squat

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused High Bar Squat

Belted up at 460 lb.

  • 410 lb: 1
  • 460 lb: 1
    • Felt powerful. Let's try a 1RM.

High Bar Squat

  • 505 lb: MISSED
    • Nope.
  • 430 lb: 3

Deadlift

Hook grip up to 460 lb.

Straps with a hook grip starting at 500 lb.

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 2
  • 460 lb: 1
  • 500 lb: 1
  • 550 lb: 1
    • SLOW
  • 410 lb: 5