Tag Archive: yoke hold

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.

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