Pain from my injury sustained earlier this month is pretty much gone. I can low bar and high bar squat 440 lb without feeling any pain. I can now sneeze without feeling pain on my right side as well.
On Wednesday I'm going to try for 225 lb x 5, something that I've been chasing for a while.
And after that, I'm thinking hit a 3 rep max, then 2 rep max, then go for a 1 rep max of 260 lb.
All in good time.
Reverse Grip Bench Press
340 lb x 3, which is a 3 rep max. Previously I did 2 reps with this.
Next Friday, I'm going to try for a 2 rep max with 350 lb. To be honest, I wouldn't be surprised if I can get 3 reps with 350 lb.
High(er) Bar Squat
Threw on a pair of Fat Gripz Extreme onto the center of the bar to experiement with on Saturday. Worked up to a single at 440 lb, and then did 410x3 for 2 sets.
It gets a little harder coming out from the bottom position. I'm thinking because the bar is placed higher on the back, the distance between the bar and the hip is higher compard to a high bar squat with a bare bar, so the torque is greater.
It's an interesting variation on the high bar squat that I might do every now and then. I do prefer the feel of a narrow steel Olympic bar digging into my traps than having the load distrubited over a greater surface area with the Fat Gripz.
Used a pair of FatGripz Extreme as a barbell pad. Wanted to see if it makes a difference in the high bar squat.
It's more "comfortable" because the weight is distributed on a greater surface area, but personally I like the feel of a loaded bar digging into my traps.
It raises the bar higher up on my traps, shifting the weight higher up on my body which made it a little more difficult coming out of the hole.
I suspect the Manta Ray squat pad, Dave Draper's "Top Squat", and maybe the safety squat bar has the same effect.
I decided not to do low bar squat because my lower back was feeling a bit sore.
For high bar squats, I am now exploding up on the ascent, trying to move the bar as fast as possible and generate as much power as I can out of the hole. I like the rattling noise the plates make as I stand back up.
L-Sit Chin Ups
Body weight (~200 lb): 8
High Bar Squat
45 lb: 20
140 lb: 10
230 lb: 5
320 lb: 3
370 lb: 2
410 lb: 1
340 lb: 5,5,5
Front Squat
Used Fatgripz and straps. Fatgripz to lessen the pain of a narrow, solid steel bar digging into my anterior delts (not accustomed to it yet), and held onto straps because the normal rack position hurts my wrists and shoulders.
This felt way more comfortable. I might start adding front squat every Wednesday.
140 lb: 5
190 lb: 3
230 lb: 3
Overhead Press
45 lb: 10
75 lb: 8
100 lb: 5
140 lb: 3
190 lb: 1
225 lb: 3,3,3,3,0,3
On the 5th set (the one I got 0 reps), the bar seemed to go too forward, and I could feel my body bend backwards. Couldn't even get 1 rep, but I tried again and got 3.
