Tag Archive: high box squats


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

July 26, 2015

Should have been a rest day, but I ended up taking rest days Thursday and Friday. Only one workout today though.

warmup: none! no time, had to get in and out

High Bar CAT Squats (2 min rests)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

High Box Front Squats (above parallel, tap and go, 2 min rests)

225 x 5
225 x 5
225 x 5
225 x 5

July 20, 2015

Couldn’t get any strongman training in on the weekend. Gym wasn’t open. But every day is a brand new day to get back on the wagon. The iron wagon.

AM Workout

warmup: foam rolled upper back, lats, armpits

Goblet Squats (30 sec rests)

70 lb DB x 12
70 x 12
70 x 12

flat DB Press (60 sec rests)

50s x 20
50s x 20
50s x 20

Band Pushdowns (45 sec rests)

30, 30, 30

notes: don’t be fooled! resistance band pushdowns are awesome! I get a fantastic contraction on these, they tire me out.

post: 15 min LISS cardio

PM Workout

warmup: foam 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
95 x 4
135 x 3
185 x 2
*belt on*
210 x 6
210 x 6
210 x 6

Incline DB Press (60 sec rests)

50s x 8
60s x 8
65s x 8
70s x 8

DB Skullcrushers (60 sec rests)

12s x 12
22.5s x 10
30s x 8
30s x 6
30s x 4

So… I went to do tire flips… only to find out this gym has… bad tires. they are too low. Noone at the gym even wanted to train me on them. At best, I would be learning the event incorrectly. At worst, I would blow a bicep. Ya buddy, 900 lb tire that only goes up to your knees. Good luck with that. See you in church.

So… no tire flips. Next time I come back to do this day, I will do some axle cleans instead.