Tag Archive: front squats


13 April 2016

Work has been a huge drain on me lately, just nonstop, with the looming threat of a paycut approaching. I am stoic though. Gotta appear happy… for the kids.

Late night worktrout. Gonna try out the Inzer knee sleeves.

warmup: dorsiflexions, TKEs

Low Bar Squats (Romaleos, Inzer knees, long rests)

135 x 5
185 x 5
225 x 5
*belt on*
275 x 9
275 x 8
275 x 8

notes: the verdict on the knee sleeves? I like my neoprene SBDs better, but then again these days they are tight as a nun, and twice as hard to get into. (that’s one of those old school boys club jokes that felt out of fashion 20 years ago, lol)

But seriously, I would retighten them just for practice in between sets. If there is a size difference with your lower thigh, and the area below your knee (like with me), then its almost like the sleeve is too loose below my knee, and just perfect above my knee, so if it slips downwards at all, then it grows much looser very quickly. What I would really like is a tapered knee sleeve, but maybe that would have to be tailormade.

Front Squats (shoes, sleeves, short rests)

210 x 4
210 x 6
210 x 5

notes: these SUCKED. front squats grow exponentially harder as I go up in reps lol. It would be easier for me to do 280 x 1, then 135 x 10. If I ever get serious about conditioning, I should do these, lol.

So I was sitting there, sore knees from squats, considering whether to do more squats. I was debating switching to leg press, then it hit me like a lightning bolt!!! I can use the leg press to help train my deadlift… necessity truly is the mother of invention, LMAO. I was using paused squats to train the weak points of my squat, but its strongman season right now, and I don’t see any squat events coming up… so, better to hone my deadlift leg drive, which I DO see coming up at various events. Plus now I get more leg work done, as clearly the limiting factor on my squats is my core strength.

Leg Press (short rests, feet low on platform and in deadlift stance)

12 plates x 12
12p x 12
12p x 12

It was getting late now, so I split and came home.

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9 April 2016

warmup: none

low bar squats (squat shoes, short rests)

135 x 3
185 x 3
225 x 3
*belt on, shorten rests to 75 seconds*
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

Front Squats (shoes, belt)

195 x 4
195 x 4

Circus Dumbbell (clean from the floor once, short rests)

45 x 5/5 (left/right)
*elbow sleeves, wrist wraps on*
70 x 7/8
70 x 8/8
75 x 8/8

notes: circus dumbbell is harder than regular dumbbell. its not as compact, takes up a lot of space, you need to get the technique down and find the sweet spot. as it is, my right shoulder is cool with it, but my left shoulder doesn’t like it, so I need to modify the technique a bit. therefore, left shoulder will be my backup, if it ever comes up in competition.

incline closegrip bench press (sleeves, wraps, short rests)

95 x 5
135 x 3
170 x 6
185 x 4.5
190 x 3

notes: didn’t get to use the good bar (the knurling was all weird, the bar was stiff and thick and slippery), couldn’t get my hands quite right, when I brought the bar down, I lost tightness in my chest and my wrists pinned back, and generally muffed it up. So I wasn’t hitting the numbers I wanted on this. oh well.

4 April 2016

Knee feeling better, but to make sure it stayed tight as it healed up, I wore wraps tonight once it got heavy. I was having such a fun time with wraps, that I decided to go heavy, haha.

Low Bar Squats (long rests, shoes)

135 x 2
*threw in some warmup: dorsiflexions and TKEs*
185 x 2
225 x 2
*belt on*
275 x 2
*knee wraps on*
315 x 2
355 x 2
385 x 2 Rep PR!!
405 x 2 PR!!
415 x 1 PR!!

notes: yeah, yeah I know, it was with wraps. I will keep track of what my no-wraps PR is as well. Even still, PR! 4 plates, hooray!

Front Squats (belt, shoes, no sleeves or wraps, short rests)

240 x 2
240 x 1

notes: I just wanted to throw in a few of these, then move on.

Front Carry

There is a big blue metal train wheel in the corner that I have never f’ed with before. I decided to practice picking it up tonight. It is about 220 pounds, round, and smooth (metal). I practiced a few times just picking it up and holding it. Holding it for a while to my chest, squeezing my upper back, balancing it on my stomach, gripping it with my hands. Holding it at the bottom of the pick off the ground, feeling the weight as it dangles. Practicing my technique. Eventually my plan is to walk with it. Big plans on the horizon!

17 March 2016

If I am lifting on a party night, may as well have fun. Sore low back tonight, no clue why. So I got out the trap bar instead. DL until you die.

still #teamnobelt these days

Trap Bar Deadlifts (deadlift shoes, long rests)

245 x 8
245 x 7
335 x 8
335 x 10
335 x 8
385 x 4
385 x 4
425 x 3
425 x 3
475 x 2
475 x 1.5

notes: on that last set, I broke my knees, but then it stalled. I think I forgot to use my legs and was pulling with my back. Plus it was Set 11, so fuck it.

Front Squats (squat shoes, short rests)

180 x 3
195 x 3
210 x 3
225 x 2
240 x 1
255 x 1

notes: I was feeling good, but I decided not to challenge my 1RM. I already went to failure on trap bar DLs, so may as well end on a strong note with a little left in the tank.

March 9, 2016

When work was over, I felt worn out and tired. so I came home to snack and nap before gym. I tried to nap, but couldn’t, I felt good and happy again. Watched Netflix, laughed, ate linguine and clams and some carpaccio as a pwo meal. When it was time for the gym, I felt awful again. So ok, I realize I have homework-itis, or test day flu, or whatever. So I dragged myself slowly and miserably to the gym to get it done.

warmup: none
no belt, no sleeves

Deadlift (sabo’s)

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

*drop rest time to 10 seconds*

320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1

notes: so do a bunch of singles with only 10 seconds rest, enough time to stand up, reset breath, tense up, reset grip, and rip it. I was sweatyyyyy by the end! high rep deadlifts are good cardio. Oh yeah, and… the linguine was a bad idea. I wanted to barf! Its like that episode of the office where Michael eats fettucine alfredo before the 5K and pukes while running, LMAO (or maybe it was the clams and raw beef. LOL)

3 inch block pulls (2-3 min rest)

345 x 5
345 x 5

Front Squats (2-3 min rests)

170 x 3
180 x 3
195 x 3
210 x 3
225 x 3

notes: core failing me by the end, had to fight falling fwd on the ascent. been a while since I did front squirts!

Knee Raises (Roman Chair, 60 sec rests)

10, 10, 10

1 Jan 2016

I took NYE off, but needed to get some squatting in today.

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions, TKEs

High Bar Squats (2-3 min rests, shoes, sleeves)

bar x 5
135 x 4
185 x 3
225 x 2
275 x 1
*belt on*
285 x 6
285 x 6
285 x 6
285 x 6

Front Squats (2-3 min rests, belt, shoes, sleeves)

200 x 6
200 x 6
200 x 6

Weighted Hyperextensions (weight held against chest, 90 sec rests)

25 lb plate x 8
25 lb plate x 8
25 lb plate x 8

post: 5 min LISS cooldown

Dec 20, 2015

The start of another strength block. I am stopping the RPE experiment for now, upping the weight gradually, reducing the volume, tightening up the selection of exercises, and will toss in a few rep PR attempts once or twice a week.

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions, TKEs, ham warmups

High Bar Squats (2-3 min rests, Romaleos, SBDs)

135 x 5 *barefoot*
185 x 4 *barefoot*
225 x 2
*belt on*
275 x 6
275 x 6
275 x 6
275 x 6

notes: I honestly forgot to put on my shoes the first few sets, lol

Front Squats (2-3 min rests, Romaleos, SBDs, belt)

195 x 6
195 x 6
195 x 6

notes: haven’t done front squats in a while! felt challenging

Hyperextensions (90 sec rests)

10, 10, 10, 10

Aug 16, 2015

I am treating this like a bit of a deload week, although I will also strength test as the opportunity permits and if I don’t feel too beat up. The 2 a day thing is over, for now at least. I might keep doing cardio and prehab in the morning at work though.

Workout

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions; TKEs; straight leg heel raises; side planks

High Box Front Squats (2 min rests, Romaleos, SBDs)

bar x 5
135 x 4
185 x 3
225 x 1
*belt on*
250 x 3
250 x 3
250 x 3

Smith Machine Incline Press (shallow incline, 60 sec rests)

while I wait for my thumb to recuperate, this is my best choice for chest work right now lol

bar x 5
bar + 90 x 2
+100 x 2
+110 x 2
+120 x 2
+130 x 2
+140 x 2
+150 x 2
+160 x 2
+170 x 2
+180 x 2
+190 x 2
+200 x 2
+210 x 1

notes: as much as anything else, this was a test of my shoulder health. seem to have worked most of the cobwebs out, these sets felt smooth!

Tricep Extension Machine (30 sec rests)

4 plates x 12
5p x 10
6p x 8
7p x 6
8p x 4
9p x 4
10p x 4
11p x 4
12p x 4
13p x 4
14p x 4
15p x 4

post: 20 min LISS cardio

Aug 8, 2015

Was focusing on work and rest and stuff for a few days but couldn’t take it any more… after a 2 day break I needed to be back in the gym!

It was tentative, I am trying to let my thumb heal. It hasn’t been responding like I would have liked – colour has returned but grip is still way off. Some exercises I have to abstain from completely (cleans, things that need more stability like dumbbells). But I will keep pushing, and do what I can.

AM Workout I threw a couple of scoops of Glycergrow 2 into my pre to see how it affected the workout

warmup: foam rolled pecs

pec deck (30 sec rests)

1 plate x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 12

notes: pre-exhaust complete

bench press machine (widegrip, 30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15
12p x 15
13p x 12

notes: pump was in effect! could not physically push out more reps.

I considered doing legs, but there was a girl and her boyfriend making quality bonding time on the leg machines (and I don’t get much out of leg pump workouts anyway), so I moved on. Why interfere with young love

post: 15 min LISS cardio

PM Workout

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions; TKEs; straight leg heel raises

High Box Front Squats (box set above parallel, 2 min rests, SBDs, Romaleos)

bar x 5
135 x 4
185 x 3
*belt on*
245 x 3
245 x 3
245 x 3
245 x 3
275 x 3
315 x 3
365 x 1

notes: the plan was to tap and go on these, but I ended up “relaxing” for a second and exploding up. I know its not full ROM (aka no-one-cares-how-much-you-front-squat-above-parallel), but this was an exercise I could do without worrying about my thumb, and frankly it felt good to load all that weight onto my body, so I am glad I pushed past the prescribed working sets at 245.

DB Incline

50s x 3
STOP

notes: tried these. cleaning up the dumbbells hurt and supporting the DBs was awkward, so I had to do something else for upper chest.

I wanted to do a “suicide grip”, so I chose to do it on the Smith Machine. Boo, smith machine! Whatever, my thumb isn’t working right these days, and the work still needs to happen.

Incline Smith Machine Press (30 degree incline, 60 sec rests)

bar x 3
bar + 90 x 3
+110 x 3
+120 x 3
+140 x 3
+150 x 3
+160 x 1

notes: I struggled on the last set, and as I squirmed, my shoulder tweaked in pain, so I stopped there.

Cleans

95 x FAIL

notes: tried to do a light power clean. no Bueno.

Decided F this, going home.

August 1, 2015

Strongman stuff at 8 AM in the morning. Got there, only me and one other guy, dead gym!

warmup: dorsiflexions; TKEs; straight leg heel raises
High Box Front Squats (Romaleos, SBDs, up to 2 min rests)
bar x 4
135 x 4
185 x 4
*belt on*
240 x 4
240 x 4
240 x 4
240 x 4
240 x 4
275 x 4

notes: tap and go. I kind of wanted to do more and go heavier, but I did quick math, and didn’t think I had time.

Axle Power Cleans (clean from floor, started with 4 min rests)
35 lb axle x 4
80 x 4
125 x 4
125 x 4
*dropped rests to 2 min*
125 x 4
125 x 4
125 x 4
125 x 4

notes: Grabbed a nice fat axle, fatter than last week. Ppl with small hands, beware. On the first set at 125 I ended up jamming my thumb like an idiot. I was using bumper plates, and I didn’t want the axle to bounce up 3 feet when it hit the ground, so I tried to control the drop, and the axle bounced up and jammed my thumb. It hurt, MFer. So after that, I just let it drop like a bomb every time (I was using padded mats). Since I was using an axle and collars don’t fit, I had to keep the bumper plates on with vice grips, so each time it bounced off the floor I had to reset the axle on the mats and readjust the vice grips that bounced loose, so each set was an ordeal. Oh, how I suffer for my art

I also dropped the rests to 2 minutes, since I didn’t know how much time I had before the other guy was going to leave and lock up the gym behind him.

Yoke and Farmers Walk Medley (3 min rests)
400 lb Yoke and 2×130 lb Farmers Walk implements – carry the yoke 10 metres, set it down, pick it back up and carry it back. then pick up the farmers, carry 10 metres, set them down, pick them back up and carry them back.

4 sets of that.

notes: my thumb was stiffening up, so the first set I pussied out and didn’t do the farmers. Mentally I kicked myself in the ass, and starting with Set 2, I did everything. Still, I did the Farmers Walk with a thumbless grip.

Even as I type this, my thumb has no strength, so I am going to skip the evening workout and let my grip rest. I WANT to do Deadlifts tomorrow, and I am really hoping this heals up quick