Tag Archive: close stance squats


Dec 17, 2015

Despite my forearms still cramping, it was time to head back to the gym. I took turns with other people and chatted throughout the workout, so the rests were not tightly controlled.

Deadlifts (long rests, SABOs)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1

extra warmup: foam rolled IT bands

*belt on*

350 x 7 @RPE9
350 x 6 @RPE9
350 x 6 @RPE9
350 x 6 @RPE9
350 x 5 @RPE9

notes: these were really disappointing. my left knee was really sore, so I went easy on these to keep me ready for squats.

On the plus side, we had a calf measuring contest, and my fatass 19 inch calves won out

Close Stance High Bar Squats (Romaleos, SBDs, long rests)

extra warmup: TKEs

135 x 5
185 x 4
225 x 2
*belt on*
255 x 7 @RPE9
255 x 6 @RPE9
255 x 7 @RPE9
255 x 6 @RPE9
255 x 7 @RPE9

notes: I finally had people watch my form, and they showed me proof that my right wrist was consistently pinning back but my left wrist stayed straight and it was leaving the bar tilted. I need to work on that.

Good Mornings (accidentally kept Romaleos on)

190 x 8
190 x 6
190 x 6
190 x 6
190 x 7

notes: I was wondering why I kept losing my balance on these, and I only realized after set 5 that I kept my fkkking oly shoes on. Damn raised heels….

Seated Calf Raises

176 x FAIL

notes: I think I finally found the threshold of too much weight on seated calf work. As soon as I unracked this, I immediately got 2 massive calf cramps! They just failed under the weight. I rolled around in pain for a few minutes, then said F this and ended the workout here, lol

Dec 9, 2015

warmup: rumble rolled IT bands, adductors, piriformis

Deadlifts (2-3 min rests, SABOs)

135 x 5
185 x 4
225 x 3
275 x 2
295 x 1
345 x 5 @RPE8
345 x 6 @RPE8
345 x 5 @RPE8
345 x 5 @RPE8

Close Stance High Bar Squats (2 min rests, Romaleos, SBDs)

135 x 5
185 x 4
225 x 2
250 x 6 @RPE8
250 x 7 @RPE8
250 x 6 @RPE8
250 x 7 @RPE8

notes: no ankle pain this week, yay!

Good Mornings (90 sec rests, sockfeet)

185 x 8
185 x 10
185 x 9
185 x 8

notes: sockfeet was a bad call, I kept slipping on the hardwood

Standing Calf Raise Machine (60 sec rests)

300 x 18
300 x 16
300 x 16
300 x 15

post: nada

Dec 2, 2015

omg, one day off feels like eternity. had to drag myself to the gym.

warmup: rumble rolled IT bands, adductors, piriformis

Deadlifts (SABOs, 1 – 2.5 min rests spent stretching out low back)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
*belt on*
335 x 7 @RPE7
335 x 6 @RPE7
335 x 5 @RPE7

notes: intensity level not so high today. at least there was no cleaning dude mopping my floor

more warmup: dorsiflexions, TKEs

Close Stance High Bar Squats (2 min rests, Romaleos, SBDs)

135 x 5
185 x 4
225 x 2
*belt on*
245 x 6 @RPE7
245 x 7 @RPE7
245 x 6 @RPE7

notes: have not gone this heavy on close stance before, it was sort of awkward. belt felt awkward in the hole. I actually stopped each set not because of legs giving out or core giving out, but because my ankles were getting the weirdest WARM sensation, so I didn’t want to hurt myself. After the third set, my ankles felt warm and … itchy… so I might mention this to my massage guy as well. I did not realize this would be so stressful on my ankles. It wasn’t bad, it was just a warning sign.

Good Mornings (90 sec rests, barefoot)

175 x 11
175 x 12
175 x 12

Standing Calf Raise Machine (60 sec rests)

280 x 16
280 x 16
280 x 16

It was getting late so I went home after.