Tag Archive: safety squat bar


21 Jan 2017

Saturday morning fun.

Deadlifts (traded sets with 2 other people, sock feet)

135 x 3 with lots of pauses (warmup)
225 x 3 with lots of pauses (warmup)
275 x 1
315 x 1
405 x 1
455 x 1
505 x FAIL

notes: ok, I decided to go for it. I have been so crap at going to the gym that I shouldn’t be surprised I couldn’t hit a PR. So, I broke off the ground, but it hovered underneath my knees, then back down. Maybe more below the knee pause DLs in my future.

I decided to move on, I did not have a lot of time in the gym this morning.

SSB Squats (Romaleos, knee sleeves, 2 min rests)

70 x 3
160 x 3
250 x 2
300 x 3
300 x 3
300 x 3
300 x 2
300 x 2

notes: I should have done more, but the reps were slow and I was starting to slouch, so meh

DB Flat Press (short rests, hammer grip)

40s x 10
65s x 5
85s x 10

notes: I was going to do more, but I was short on time, so I had to move on

Viking Press (very short rests, traded sets back and forth with another)

100 x 15
100 x 12
100 x 13

miscellaneous Strongman shenanigans

me and some of the other people in the gym held a sledgehammer at the far end of the handle (not by the hammer end), outstretched our arm out in front of us, and tried to turn our wrist in and out. as for me, for both arms, I could rotate it SLOWLYYYY to the outside and barely bring it back up, but when I rotated my wrist to the inside… nope, the hammer dropped.

then we goofed around with the Rolling Thunder a bit, but I mostly just taught it to others.

Advertisements

1 Dec 2016

I am not the only lifter feeling demotivated in my gym. I am gonna try upping my Vitamin D.

Late-night legs. I wanted to bury all my squats deep tonight and see how my knee felt. Still Team NoBelt.

warm-up: light quad extensions, ham curls, TKEs, calf raises, dorsiflexions

Low Bar Squat (long rests, Romaleos, knee sleeves, no belt)

135 x 3
225 x 3
315 x 4
315 x 3
315 x 4

SSB Squat (long rests, Romaleos, sleeves)

70 x 2
160 x 2
250 x 2
305 x 2
305 x 2

notes: generally successful on squats, went deep, paused at the bottom a bit, exploded back up. knee felt good.

SSB Good Mornings (long rests)

160 x 5
160 x 5

notes: gym was crowded, so I only took a long rest so that I would avoid smacking bars with someone in the neighboring rack

Yoke Walk (sock feet, no rest)

340 for 25 ft, 340 for 25 ft, 340 for 25 ft, 340 for 25 ft

notes: I forgot to bring indoor sneakers, so I had to do it my socks. I didn’t like it, I prefer farmers and yoke in sneakers, but my only sneakers were wet and muddy from the snow. I went back and forth, bring it the distance of our track, drop, turn around, pick, head back, repeat.

Prone Leg Curls (medium rests)

150 x 15
150 x 15
150 x 15

At this point I considered doing hyperextensions, but at that point a large sweaty man was draped over the hyperextension machine trying to make the lactic acid in his shoulders go away, and it was late so I said F it and came home!

21 Nov 2016

Had to work a bit late, so my workout started late. First real snowstorm in my city today. When I got to the gym, it was deserted. I hoped more people would show up, it was a little too quiet (normally I enjoy an empty gym)

warmup: light quad extensions, ham curls, TKEs, calf raises, dorsiflexions

Low Bar Squats (explosive reps, 60 sec rests, Romaleos, knee sleeves)

135 x 2
225 x 2
280 x 2
280 x 2
280 x 2
280 x 2
280 x 2

notes: kept the rest short and the reps explosive

SSB Squats (atg, 2 min rests, shoes, sleeves)

bar x 3
160 x 3
250 x 1
270 x 3
270 x 3
270 x 3

notes: without my shoulders torqued up, I find it easier to go atg.

before I did the GMs, I took the time to assemble the yoke out of all of its parts. Took 10 min, and involved me doubled over a lot of the time, which made me feel it in my back a bit.

SSB Good Mornings (30 sec rest, sock feet)

70 lb bar x 15
70 x 12

notes: I think my low back is still sore from Saturdays deadlifts workout. By set 2 of just the bar, my low back was so pumped I had to stop.

At this point, it was getting late, wanted to go home, gym was too quiet, it was a blizzard outside, my back was almost done… so, I struck a bargain with myself: if I could static hold a loaded yoke for over 60 seconds, I would scrap the rest of the workout LOL

Static Yoke Hold (sock feet)

516 lbs held for 65 seconds!

Hooray! I guess getting the F out of there was great motivation LOL. For those of you who know yokes, I will say that our gym has this amazingly awkward, wobbly, shaky, rattling, swaying yoke. Whenever we host a competition, outside competitors always curse our yoke haha. So holding it up for 65 seconds DOES in fact involve core work, because it starts swaying and swinging almost right away.

At any rate, after that I spent another 10 min taking the yoke BACK apart, then packed up and went home.

I still feel guilty I skipped some of the assistance work, so if I am not wrecked tomorrow, I might hit up log and bench.

12 Nov 2016

warmup: light leg extensions, leg curls, TKEs, calf raises, dorsiflexions

Low Bar Squats (long rests, sleeves, squat shoes)

135 x 2
225 x 2
315 x 2
345 x 2
385 x 2 sleeves PR!

notes: slow progress on the squats, but its coming. patience

SSB Squats (medium rests, sleeves, squat shoes)

bar x 2 w/pauses
160 x 1 w/long pause
250 x 1 w/pause
300 x 2
320 x 1
340 x 1 Weight PR!!

notes: this was a big jump for me, I think I am getting more comfortable with the movement.

SSB Good Mornings (medium rest, sock feet)

250 x 5
250 x 5

notes: this hit my spinal erectors pretty good. I prefer lightweight high reps, but this was to shake things up a bit

Prone Leg Curls (short rests)

140 x 15
140 x 15
140 x 15

Superset: Hyperextensions & Cable Face Pulls (short rest)

12 / 30 x 20
12 / 30 x 20
12 / 30 x 20

At this point, I had to split. My friend had dropped a 220 lb Farmers Walk implement on his foot (ouch!), and he kept doing his workout for a little while, albeit with a bag of ice on his foot (and no more farmers walks). By now however, he wanted to get out of there, and he was my ride. So that ended the workout.

5 Nov 2016

Saturday morning strongman. Finally decided to have a good warmup before legs. Still Team NoBelt today.

warmup: light leg extensions, leg curls, TKEs, dorsiflexions

Low Bar Squats (squat shoes, long rests)

135 x 3
225 x 3
300 x 6
300 x 6
300 x 5

SSB Squats (medium rests, squat shoes)

bar x 2
160 x 2
275 x 3
275 x 3

notes: my left foot is still swollen, so the shoes were way too tight. So glad to take them off after this.

DB Stiff Legged Deadlifts (slow reps, short rest, sock feet)

80s x 8
80s x 8

notes: nice and slow, stretch my hams out.

Yoke Walk (long rests, sneakers, walk it over, set it down, turn around and pick it up, take it back)

340 for 30 ft, 340 for 30 ft
430 for 30 ft, 430 for 30 ft
520 for 30 ft, 520 for 30 ft
605 for 30 ft (now just single trips)
605 for 30 ft
605 for 30 ft
605 for 30 ft

notes: good way to wear yourself out. Heavy Yoke will drain your tank. Workout was over after this.

22 Oct 2016

Its been a rough few weeks. Plagued by injuries and mistakes. Went back to the gym today to dabble in all sorts of lower body stuff, see how my foot handles the pressure. My foot is still puffed up, so no shoes workout for me today.

warmup: stretched out low back

Deadlifts (long rests, sock feet)

135 x 2
225 x 2
275 x 2
315 x 2
410 x 2
410 x 1
410 x 1

notes: sad to say my low back still feels tweaked, it hurts when I go for lockout, so I moved from doubles to singles. Foot felt ok though.

Low Bar Squats (medium rests, pause at the bottom, sandals instead of shoes)

135 x 2
225 x 2
260 x 2
260 x 2
260 x 2
260 x 2
260 x 2
260 x 2

notes: not bad, nice pauses. basically barefoot. gym not that clean though so I wore sandals

Frame Shrugs (short rest)

280 x 10
280 x 10

notes: frame shrugs often end up with you doing something between a regular shrug and a snatch grip shrug. So it is a nice change. At this point I was jumping on and off equipment while it was free and between other people’s sets though, so I wasn’t doing many sets, just dabbling in different things.

SSB Good Morning

160 x 10

SSB Squats (medium rest, sandals)

250 x 5
300 x 3 PR!

notes: form is getting more confident on SSB Squats, so I am pushing more weight

Prone Leg Curls (short rest)

140 x 15
140 x 15

notes: then I got offered a ride back from the gym and I took it. Kind of a rehab day, nothing too deep, but I think it was promising. I am keen on getting back to the routine for real.

13 Oct 2016

Three days in a row is making me tired and grumpy. Needed to make the last day count.

warmup: nothing. it occurred to me during squats… why don’t I warmup any more??? I need to start warming up again, I used to warm up my hams and VMO before squats. Next time!!

Low Bar Squats (long rests, knee sleeves, Romaleos, no belt)

135 x 2
225 x 2
300 x 2
325 x 2
355 x 2
375 x 2 no-wraps Rep PR!!
315 x 2

notes: a modest PR, but I will keep building my squats slow and steady so I don’t wear out my knee again. Plus my previous nowraps PR was with a belt, and I beat it beltless, so that is extra good for me. I might have dropped off too much weight for my backoff set, but meh.

SSB Squats (medium rest, ass to grass, pause at bottom, Romaleos, sleeves, no belt)

70 x 3
160 x 2
255 x 3
255 x 3

notes: these were feeling good today, so I buried my ass to the ground and took a nice pause, each rep.

Box Deadlifts (medium rests, constant tension)

275 x 6
275 x 3
275 x 6

notes: grip was off-center on set 2, so I did a third set.

Yoke Hold (sneakers)

420 lb Yoke held up for 60 seconds

notes: thought it would be nice to just feel the weight and practice keeping a solid core. It does start to sway after 30 seconds haha! I am real happy with my Yoke Walks, whenever I see other people go heavy they wear a belt, but I have been able to go heavy without. I am hoping this will help.

Prone Leg Curls (short rests)

140 x 12
140 x 10
140 x 12
140 x 9

notes: less reps, more sets than last week

Alternate between Hyperextensions and Face Pulls

12 hyperextensions, 30 lbs x 15, 12 xt, 30 x 15, 12 xt, 30 x 15

notes: no rest, just back and forth from one exercise to another

8 Oct 2016

Finally back in the gym! Giving Thanks this long weekend for some gym time.

Low Bar Squats (long rests, knee sleeves, Romaleos)

135 x 5
225 x 5
260 x 8
260 x 8
260 x 8

notes: long rests was not the original plan, but I had to help with some gym upkeep and packing away stuff into storage in between sets.

SSB Squats (sleeves, shoes, medium rest)

225 x 6
225 x 6

Box Deadlifts (medium rest, constant tension)

205 x 10
205 x 10
205 x 12

Yoke Walk (very short rests, speed runs)

340 for 25 ft
340 for 25 ft
340 for 25 ft
340 for 25 ft

notes: empty yoke; I was partnering up with another guy so we left the bar at his height. this kept my rests shorter but the pickup was awkward so I kept the yoke unloaded and kept the runs under 6 seconds

Prone Leg Curls (short rests)

140 x 15
140 x 15
140 x 12

notes: running out of gas now

alternate between Hyperextensions & Inverted Rows (short rests)

12xt, 8 rows, 12 xt, 10 rows, 12 xt, 10 rows, 12 xt

notes: I wouldn’t call it a superset, I sat for 30 seconds here and there, but otherwise I just went back and forth from station to station

22 Sept 2016

ugghhhh… 3 days in a row is kickin my butt. nvragain. everything hurts now, but added to the mix today was sore pecs (which is actually a pleasant feeling), and for some reason the soreness extends down the sides of my ribs. Walking mess.

warmup: passed out and had a 15 min nap while trying to stretch, LOL. the PWO did nothing!

Low Bar Squats (speed work, short rests, Romaleos, knee sleeves)

135 x 3
225 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3

notes: for the speed component, I did CAT squats for the first few sets as I warmed up (slow down, explosive up), and then about halfway through I could just work through them quite quickly. kept the rests down to about 60 seconds.

SSB Squats (shoes, sleeves, long rest)

210 x 5
210 x 5

notes: took a few pauses at the bottom on these

Box Deadlifts (medium rests, constant tension)

190 x 8
190 x 8
190 x 8

notes: back was sore still, so I kept it light and didn’t let the bar touch the ground, just kept the tension on the hamstring.

Yoke Walk (medium rests)

340 for 30 feet
340 for 30 ft
520 for 30 ft
520 for 30 ft
560 for 30 ft
560 for 30 ft

notes: I was a sweaty mess by now. It wasn’t just me, others remarked the humidity was up in the gym.

Prone Leg Curls (short rests)

130 x 15
130 x 15
130 x 15

Hyperextensions (short rests)

12, 12, 12, 12

notes: focused on the glute activation

Inverted Rows (short rests)

10, 10, 10

And then I had to walk for a bit to get home, and got caught in a rainstorm. Got dumped on for 10 min like a total asshole. LOL. Totally worn out now, I have earned my rest day tomorrow.

17 Sept 2016

Saturday morning fun.

warmup: stretched out low back in between light warmup sets of Deads

Deadlifts (SABOs, long rests, no belt)

135 x 5
185 x 5
235 x 5
280 x 3
325 x 2
350 x 1
375 x 1
395 x 1
420 x 7 Rep PR!!
375 x 3
375 x 3
375 x 3

notes: hooray! my week is complete, PRs in Squats and Deads (and SSB Squats). That 7th rep was brutal lol. I am told I use a lot of back when I lift, and don’t engage my hams and glutes much, which I know is an issue I have. After my top set, I did some backoff sets. Not really missing the belt right now either.

SSB Good Mornings (medium rests)

70 x 8
160 x 8
210 x 8
210 x 8
210 x 8

notes: I was dying doing these GMs, then somebody brought Timbits… I ate the shit out of those, and my energy came back… but I realized I needed to throw in a lot more work in to the session if I wanted to earn those carbs, LOL

Leg Press (short rests, feet high and wide, toes out, no lockout, constant tension)

9 plates x 20
9p x 20
9p x 20
9p x 20
9p x 20

Prone Leg Curls (short rests, toes pointing in)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

Leg Extensions (short rests)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

Ded! But progress has been made. Now to eat all the food, all day.