Tag Archive: SSB squats


1 Sept 2016

My triumphant return to the gym.

 

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

135 x 3
185 x 3
225 x 3
270 x 3
270 x 3
270 x 3
270 x 3
270 x 3
270 x 3
270 x 8

notes: knee was feeling good! hooray! AMRAP’ed the last set. automatic cardio

SSB Squats (Romaleos, sleeves, no belt)

70 x 3
160 x 3
210 x 3
260 x 3
260 x 3

notes: my SSB Squat is about on par with my front squats. which is roughly what I expected. hits the quads the same, works the back as opposed to the abs though.

Prone Leg Curls

130 x 10
140 x 10
140 x 10

28 July 2016

Shutup bad knee, time to squat.

warmup: stretched out my low back in between light sets

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

135 x 5
175 x 4
210 x 3
245 x 2
265 x 1
280 x 8

notes: decided to keep it beltless. knee wasn’t feeling too bad.

SSB Squats (small diameter plates, medium rests, shoes, sleeves, no belt)

140 x 8
140 x 7
140 x 8
140 x 8

prone leg curls (short rests)

130 x 12
130 x 12
130 x 12

After this, I was still feeling froggy, so I decided to test my grip.

Rolling Thunder (short rests, narrow stance)

55 x 3 per side
80 x 2/2
105 x 1/1
130 x 1/1
145 x FAIL/1 Weight PR!
155 x FAIL/1 Weight PR!

Right hand stronger than my left. 155 is a huge PR for me though!!

19 July 2016

late afternoon strongman gym workout

Low Bar Squats (shoes, knee sleeves, no belt, 2 min rests)

135 x 3
185 x 2
225 x 1
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

notes: this did not wind me. clearly somewhere between reps 3 and 5, my body turns squats into cardio

SSB Squats (medium rests, shoes, knee sleeves)

120 x 8
120 x 8
120 x 8
120 x 8

notes: keeping the weight low and getting comfortable on form. for now.

Prone Leg Curls (short rests)

120 x 12
120 x 12
120 x 12

12 July 2016

Training so inconsistent lately. Need to put in some work.

Squirts tonight.

warmup: digested a Whopper, and wondered how my injured friends are doing   all this rest is working wonders for my aches and pains, lol

Low Bar Squats (shoes, knee sleeves, no belt, kept rests to 90 seconds)

135 x 3
185 x 3
230 x 5
230 x 5
230 x 5
230 x 5
230 x 5
230 x 5
230 x 5
230 x 5

notes: By set 4 or 5, certainly FELT like cardio. I usually have like 3 min rests, so this was winding. And I was sweaty. Its hot today! Burn ban advisory in effect for the city. Humidex is kicking butts.

SSB Squats (shoes, sleeves, no belt, long rests)

bar x 3
160 x 3
160 x 5
160 x 5
160 x 3

notes: I know these are fairly low reps, but first time seriously doing these, and these were mostly meant to work on my form. I went slow, had long pauses in the hole, played with my stance a lot. It seems SSB squats magnify my butt wink, so I had spotters check my form and keep me honest. I will keep the weight light on these most of the time, and try to nail down my form, build good habits.

Lying Leg Curls (short rests)

130 x 9
120 x 12
120 x 12

post: none!

18 June 2016

Saturday morning! I didn’t sleep at all Friday, so I slid into the strongman gym a few hours late and feeling like crap. I decided to just get my main work done and go light on the assistance, and try to hydrate and detox a bit.

warmup: nada

Deadlifts (chucks, 1 minute 45 sec rests, beltless)

135 x 3
185 x 3
225 x 2
275 x 2
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3

notes: I was so wrecked in the morning I packed the wrong shoes. I mean they were still flat, but they weren’t my SABOs. 105 second rests, stopwatch ready, 10 working sets of 3 at 60%. Made me sweaty.

I was reeeeeally curious what the Rogue SSB was like, so I played around with it a bit today.

SSB Squats (just the bar, short rests)

70 lb bar x 8
70 x 10

Leg Press (steep incline, feet high)

9 plates x 8 @ RPE7
11 plates x 8 @RPE7
11 plates x 8 @RPE7.5

SSB Good Mornings (short rests)

70 x 12
70 x 12
70 x 15

notes: I declare the new Safety Squat Bar… GAF! Will definitely make it part of my assistance work.

Then I headed outside for some light frame carries. Easy cardio.

Frame Carry (short rests)

180 for 80 ft
180 @ 80′
180 @ 80′
180 @ 80′
180 @ 80′ SUPERSET with frame shrugs: 180 x 12
180 @ 80′ / 180 x 12 shrugs
180 @ 80′ / 180 x 12

notes: shrugs felt AMAZING. I might have to superset shrugs into more of my strongman events, lol.

Sun was beating down, I was so sweaty my grey shirt had become unrecognizable, and I was getting hungry, so we all split after this.