Archives For low bar squat

Training Log: Thursday September 26, 2013

September 26, 2013 — 2 Comments

Feeling a cold coming on.

Gotta crank out as many PRs as possible before this cold kicks my ass.

Dragon Flags

  • 7

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Fat Gripz.

  • Body weight (~205 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
  • 540.5 lb: 1 * PR!
    • +10.5 lb PR!
  • 550 lb: 1 * PR!
    • New year's resolution goal met!
  • 555.5 lb: MISSED
    • Ran out of 1RM powers.
  • 500 lb: 3 * PR!
    • FINALLY

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 400 lb: 1 * PR!
    • +5lb PR! FINALLY
    • Surprisingly super smooth.
  • 320 lb: 5
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Training Log: Thursday September 19, 2013

September 19, 2013 — Leave a comment

Hips were feeling a little tight, so had to spend some extra time warming it up. Used the Rogue Monster Bands (Green) to do some hip stretches.

Dragon Flags

  • 7

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Fat Gripz.

  • Body weight (~205 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

  • 490 lb: 4 * PR!
    • Would have settled for 3 reps, but I went ahead and did 4 anyway.

Reverse Grip Bench Press

Paused until work sets.

Experimented with a different way of gripping the bar. Basically instead of my thumb gripping around the bar and crossing on top of my index finger, it was in line with the bar. Felt more stable at first...

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 365 lb: 2
    • Missed on the 3rd rep.
  • 365 lb: 3 * PR!
    • 3 rep max by +10 lb!
    • Changed back to my regular grip on the bar. Less scary.

Regular Grip Bench Press

  • 365 lb: X
    • Felt a sharp pain in my forearms and shoulders :/
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9 PRs This Week! Squats, Benches, Deadlifts, Roundhouse Kicks And Stuff You Should Read

September 14, 2013 — Leave a comment

I got a PR for the most number of PRs set in a week at 9!

Previous best was 6 PRs in a week.

PRs This Past Week

Bench Press: 300 lb x 7 (Reverse Grip)

Wanted 8 reps for an 8 rep max, but after bench pressing 320 lb for 5 sets of 3 reps, then 300 lb for 5 reps, 7 reps was all I could muster. I guess this is a 7 rep max!

Front Squat: 340 lb x 1 (Paused + No Belt PR)

It was easy, but I just wanted to fill in the empty box in my PR table.

Front Squat: 330 lb x 5 (5RM)

Testing out a wider stance for front squats. Can't get as much depth as my previously narrower stance, but I'm feeling more bounce out of my adductors, so it's easier coming up from the bottom.

This could lead to more PRs.

Squat: 440 lb x 8 (8 rep max)

Decided to try squatting 440x8 after watching Natalya Kuzmina (member of the Kazakhstan powerlifting team who competes at 84 Kg) squat 200 Kg (about 440 lb) for 8 reps.

So I guess I'm strong as a girl now.

Also, the opening theme from Conan The Barbarian (1982 version with Arnold) gets me PUMPED.

Bench Press: 335 lb x 5 (Reverse Grip)

+5 lb 5 rep max

Theme song from Conan the Destroyer gets me pumped, but not as pumped as Conan the Barbarian (1982).

REGULAR GRIP Bench Press: 350 lb x 1 (1 rep max by 10 lb!)

350 lb regular grip seems puny compared to my 395 lb reverse grip 1RM lol

Had to wear neoprene pads because I'm not used to the bar pressure on my palms yet :/

Front Squat: 405 lb x 1 (1RM)

LMAO4PLATE milestone, and +5 lb PR with no knee wraps.

Wore the Three Wolf Moon shirt though.

Pretty sure I would have missed this rep without harnessing it's mystical, performance enhancing powers.)

Deadlift: 500 lb x 1 (No Belt, Hook Grip)

1 rep max with no belt. Time to start tracking no belt deadlift PRs.

Tip: Track a variety of different exercises and variations of the same exercise through many rep ranges, that way there's more opportunities to hit PRs all the time and post something on 70's Big every PR Friday.

Deadlift: 500 lb x 5 (5RM with straps and +40 lb PR!)

Missed at 550 lb THREE times (first two times used hook grip, third time used straps, but gassed out).

This pissed me off so I went for a 5 rep max with 500. Had to re-adjust the straps mid set because it wasn't tight enough.

Other Stuff

Roundhouse Kicks

"I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times."

- Bruce Lee

Dammit I did it wrong...I practiced TWO kicks.

This is going to double my workload now :/

I think my kicks are coming along.

Stuff You Should Read

  1. Pillars Of The Squat by Daniel Green
  2. The Valsalva & Stroke by Jonathon M Sullivan MD, PhD, SSC, FACEP
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Training Log: Thursday September 12, 2013

September 12, 2013 — Leave a comment

Dragon Flags

  • 7

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Fat Gripz.

  • Body weight (~205 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
  • 440 lb: 8 * PR!
    • 8 rep max
    • Last rep was tough. Felt like I was on my toes.

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 335 lb: 5 * PR!
    • +5 lb 5 rep max!

Regular Grip Bench Press

  • 350 lb: 1 * PR!
    • 1 rep max using a REGULAR grip
    • Had to use neoprene padding for my palms. Still not used to the pressure of the bar in my hands. Weird.
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Training Log: Sunday September 8, 2013

September 8, 2013 — Leave a comment

Dragon Flags

  • 7

Foam Rolling

Behind The Neck Lat Pulldown

  • 70 lb: 15

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Pull Ups

With Rogue Cannon balls.

  • Body weight (~205 lb): 6

Breathing Paused Low Bar Squat

No belt.

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

Paused Low Bar Squat

No belt.

  • 410 lb: 1

High Bar Squat

  • 460 lb: X,X
    • Tried to go for a paused beltless, followed by a beltless PR. NOPE.

Low Bar/High Bar Squat

Alternating low bar and high bar squats, so first set is LB, 2nd set is HB, etc.

  • 417.5 lb: 3,3,3,3,3,3
  • 377.5 lb: 5,8

Reverse Grip Bench Press

Paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1

Reverse Band Reverse Grip Bench Press

  • 410 lb: X
    • 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

  • 320 lb: 3,3,3,3,3
    • Last week 4 sets, this week 5 sets.
  • 300 lb: 5,7
    • Wanted 8 on the last set, but couldn't get it.
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