Archives For low bar squat

Training Log: Wednesday February 13, 2013

February 13, 2013 — Leave a comment

Texas Method recovery day.

Foam Rolling

L-Sit Chin Up

  • Body weight (200 lb): 8

High Bar Squat (Paused)

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 332.5 lb: 5,
    • +2.5 lb from last week.

Overhead Press

  • 45 lb: 10
  • 75 lb: 8
  • 100 lb: 5
  • 140 lb: 3
  • 200 lb: 1
  • 240 lb: X,1
    • Bar was too far forward on the 1st set.
  • 225 lb: 3,3,3
    • Nice, got 3x3.

Modified Bradford Press

Basically an overhead press alternating with a behind the neck press.

Or a Bradford press, but locking out at the very top.

Muscle cleaned into position.

  • 140 lb: 5,5
In Workout Log , , , , , , ,
permalink

Training Log: Friday February 8, 2013

February 8, 2013 — Leave a comment

Texas method intensity day.

Going to skip deadlifts today. Low back feeling beat up.

Might do rack pulls tomorrow though. We shall see.

Foam Rolling

Low Bar Squat

Low back feeling a bit tight and sore.

  • 45 lb: 20
  • 140 lb:10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 425 lb: 3,3,3
    • +2.5 lb from last week.

High Bar Squat

  • 387.5 lb: 5,5
    • +2.5 lb from last week.

Face Pulls

  • 70lbs: 13

Reverse Grip Bench Press

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 315 lb: 5 *5RM PR!
    • Last week I only got 4 reps (missed on the 5th). Got 5 this week. New 5RM!
    • Missed on the 6th rep. All reps felt pretty easy, but bar went backwards on the 6th and I didn't have the strength left to control it. Still a 5RM. I'll take it!
  • 340 lb: 1
    • Went for a double, only got 1. Enough for today.
In Workout Log , , , ,
permalink

Training Log: Wednesday February 6, 2013

February 6, 2013 — 3 Comments

Texas Method recovery day.

Foam Rolling

Low Bar Squat (Paused)

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 330 lb: 5,5
    • +2.5 lb from last week.

Overhead Press

  • 45 lb: 10
  • 75 lb: 8
  • 100 lb: 5
  • 140 lb: 3
  • 200 lb: 1
  • 240 lb: 1
    • I could feel the bar moving forward as I was going up. I think I need to lean back a bit more.
  • 225 lb: 3,3,2
    • Didn't have enough for the last rep.

Standing Barbell Press Behind Neck

Experimenting with these. Feels OK - was expecting it to cause shoulder pain, but nope!

  • 140 lb: 5,5
In Workout Log , , , , , ,
permalink
Bench Press 287.5 lb

Training Log: Monday February 4, 2013

February 4, 2013 — Leave a comment

Texas Method volume day.

Decided to go back to "lower volume" volume days for squats after a couple of weeks of higher volume.

So it's back to:

  • low bar squat: 5x3
  • high bar squat: 3x5
  • 30 total squat reps

Previously it was:

  • low bar squat: 5x3, 2x5
  • high bar squat: 5x5
  • 50 total squat reps

Felt more aches in my knees and body than usual, and didn't want to experiment my way to an injury.

Foam Rolling

L-Sit Chin Ups

  • Body weight (200 lb): 8

Low Bar Squat

About 3.5 minutes in between sets for warm ups.

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 405 lb: 3,3,3,3,3
    • About 3.5 minutes in between sets.
    • +2.5 lb from last week.

High Bar Squat

  • 355 lb: 5,5,5
    • +2.5 lb from last week (microloading with fractional plates).
    • About 3.5 minutes in between sets.

Face Pulls

  • 70 lb: 13

Reverse Grip Bench Press

Bench Press 287.5 lb

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

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 320 lb: 1
  • 287.5 lb: 5,5,5,5,5
    • +2.5 lb from last week.
In Workout Log , , , , , ,
permalink

Training Log: Friday February 1, 2013

February 1, 2013 — Leave a comment

Accidentally stepped on what I initially thought was a red M&M candy...but upon further inspection it was really a lady bug 🙁 Sorry dude!

Texas method intensity day.

Foam Rolling

Low Bar Squat

  • 45 lb: 20
  • 140 lb:10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 422.5 lb: 3,3,3
    • +2.5 lb from last week.
    • Last rep a bit tough.

High Bar Squat

  • 385 lb: 5,5
    • +2.5 lb from last week.

Face Pulls

  • 70lbs: 12

Reverse Grip Bench Press

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 315 lb: 4,3,3
    • Tried for 5RM on the first set, only got 4. I think I needed more focused, ruthless aggression next time. I'll try again next week.
    • +2.5 lb from last week with fractional plates.

Deadlift

Hook grip.

Wore Vibram TenToes.

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 500 lb: 1
    • Held at the top for a 5 count  (more like 5 quick breaths) to develop grip strength along with pain tolerance.
  • 330 lb: 5,5,5
    • Straps.
    • About 3.5 minutes in between sets.
    • +5 lb from last week.
In Workout Log , , , , ,
permalink