Archives For low bar squat

Crappy workout today!

Dragon Flags

  • 7

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Rogue Cannonballs.

  • 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: MISSED
    • Tried to do this without a belt. Nope.
  • 500 lb: 2
    • With knee wraps.
    • Was aiming for 5, but even 2 reps felt hard! It felt easier without knee wraps last week and two weeks ago. Going to stop squatting for now, maybe I need more recovery.

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

Paused until work sets.

  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 400 lb: MISSED
    • GAH
    • Might have slipped. I looked at the grip tape that's taped onto my bench, and some of it folded up :/

Dragon Flags

  • 6

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 (~200 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
  • 460 lb: 1
  • 500 lb: 1
    • Belted up.
    • I should start tracking paused squat PRs...

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

  • 415 lb: 3,3,3

High Bar Squat

  • 415 lb: 3,3,3

Low Bar Squat

  • 375 lb: 5

High Bar Squat

  • 375 lb: 5

Reverse Grip Bench Press

Paused until work sets.

  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 320 lb: 3,3,3,3
    • Last week 3 sets, this week 4 sets. Next week, 5 sets.
  • 300 lb: 5,5

Dragon Flags

  • 6

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Rogue Cannonballs.

  • 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: 2
    • Wobbly. Wanted 3 but after the 2nd rep I had to re-rack it.
  • 460 lb: 5 * PR!
    • 5RM!
    • +20 lb PR!

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
  • 280 lb: 1
  • 330 lb: 1
  • 375 lb: 1
    • Slipped on the 2nd rep. Changing shirts.
  • 375 lb: 2 * PR!
    • +5 lb 2RM!
  • 335 lb: 3,3,2
    • Missed on the 3rd rep, last set. Didn't push the bar "down" towards my feet enough. Bar dropped on the pins almost at my neck level.

Bench Press

Conventional/regular/normal person grip.

  • 230 lb: 6
  • 280 lb: 1
    • Paused.
  • 320 lb: 1
    • Paused.

Took a week off from lifting, so this is my first work out since last Friday.

Dragon Flags

  • 6

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Fatgripz.

  • 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: 2
    • Missed on the 3rd rep. Still matches my 2RM though.
  • 435 lb: 5

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: MISSED
    • One day...
  • 355 lb: 3 * PR!
    • 3 rep max by +5 lb! Not much but I'll take it!
  • 335 lb: 4 * PR!
    • Wanted 5, but the 4th rep felt hard and slow so I re-racked the bar. Still 4RM.

Bench Press

Conventional/regular/normal person grip.

I think I'm starting to get the hang of regular bench presses again. Just need to wrap my wrists nice and tight.

  • 230 lb: 6
  • 140 lb: 10

Dragon Flags

  • 6

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Rogue Cannonballs.

  • 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: 2 * PR!
    • 2 rep max!

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: X,1
    • Too much leg drive on the first attempt maybe. Felt like one side of the bench (towards the feet) came off the floor.

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

  • 400 lb: MISSED
    • Nope. Probably too soon.
  • 330 lb: 3,3,3
    • +2.5 lb from last week.

Bench Press

Conventional/regular/normal person grip

  • 140 lb: 12