Back Squat – Nick Momrik's Fitness Logs

Restarting Swing Man

Sunday was a long day in the work shop, so we worked out to start the week.

Swing Man Golf

3 Sets

4/4 Decline Chest Fly to Triceps Extension
4/4 Cross Body Lat Pulldown
4/4 Wood Chops
4/4 Lateral Raises – Back/Deltoids/Biceps
4/4 Incline Chest Fly

Since I was sick for a week and a half it took us awhile to get back to this golf stuff. This time we did it slow and “heavy” like we were supposed to.

Conditioning

4 Rounds (IGYG per movement)

6 Burpee Box Get Overs (44″)
10 Back Squats (65#)
12 Push Press (65#)
12 Twisting Lunges (15# DBs)
20 Dead Bugs (8# DBs)

It took us 23:05.

Feeling Normal

Didn’t sleep worth a shit, but was in bed early and don’t have the fatigue today.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists

Legs

3 Sets

30s Standing BikeErg
10/10 Side Step Lunge (15/12# DBs)
10/10 Front Foot Elevated Split Squat (15/8# DBs)

4 Sets

4×15’ Plate Slide (35-3×25/25#)

Since it was wet and rainy outside we couldn’t do the side sled pull. We setup two mats and pushed a plate with the outside of our foot. Gonna feel this for days.

3 Sets

10 Back Squat + Calf Raises (55#)
10 Calf Raises (55#)
12 alt Twisting High Jumps

3 Sets

16 Goblet Side to Side in Low Position (15#)
6/6 Single Leg High Jumps

Took us a total of 36:26.

Mobility

2x 10/10 Banded High Press
20 alt Seated Hip Opener Knee Taps
2 Sets
- 10 Prone PVC Pulldown Behind Neck
- 10/10 Standing Knee Against PVC with Foot Raise

Damn Dental

Sunday got busy removing a toilet, tearing up flooring and a layer of sub-floor. I walked 18 holes on Monday, and yesterday I had dental surgery. Feeling good today though.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists

Legs

3 Sets

30s Standing BikeErg
10/10 Side Step Lunge (15/12# DBs)
10/10 Front Foot Elevated Split Squat (15/8# DBs)

4 Sets

40m Side Step Sled Pull (115-115-135-135/80#)

Coming back up the driveway is so much more difficult, especially after going down it first.

3 Sets

10 Back Squat + Calf Raises (55#)
10 Calf Raises (55#)
12 alt Twisting High Jumps / 6/6 Kneeling Fire Hydrant/Hurdlers

Jumping was moving my face and mouth too much, so I subbed in the hurdler movement.

3 Sets

16 Goblet Side to Side in Low Position (15#)
6/6 Single Leg High Jumps / Single Leg Step-ups with Knee Drive (18”)

I really liked those step-ups and think they may be better for explosiveness. Took us 37:27.

Mobility

2x 10/10 Banded Press
20 alt Seated Hip Opener Knee Taps
2 Sets
- 10 Prone PVC Pulldown Behind Neck
- 10/10 Standing Knee Against PVC with Foot Raise
2x 10/10 Banded Press

New Legs

My biceps, chest, and back are definitely feeling yesterday’s pull-ups already.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Toe Touches
20 Trunk Rotations
Various movement attempts

Leg Conditioning

3 Sets

30s Standing BikeErg
10/10 Side Step Lunge (30/20# DB)
10/10 Front Foot Elevated Split Squat (30# DB / 12-8-8 DBs)

4 Sets

40m Side Step Sled Pull (115/80#)

3 Sets

10 Back Squat + Calf Raises (45#)
10 Calf Raises (45#)
12 alt Twisting High Jumps

3 Sets

16 Goblet Side to Side in Low Position (15#)
6/6 Single Leg High Jumps

A lot of new stuff here so it took us a long time to get setup and then warmed up. Finished in 37:09.

Mobility

2x 10/10 Banded High Press (red CS)
20 alt Seated Hip Opener Knee Taps
2 Sets
- 10 Prone PVC Pulldown Behind Neck
- 10/10 Standing Knee Against PVC with Foot Raise

On Elbows

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
10 Trunk Rotations

Legs

4 Sets

14 Plyo Lunges (20# DBs)

3 Sets

10 Back Squat + Calf Raise (35#)
8/8 Front Foot Elevated Split Squats (0-5-5# DBs)
30s BikeErg

4 Sets

10 Incline DB Front Squats (20# DBs, 2″)

3 Sets

8/8 Lateral Lunge (10# DBs)
10 No Push-up Burpee to High Jump (touch ceiling)
10 Good Mornings (35#)

We finished in 28:07.

Midline

3 Rounds (20s work / 10s rest)

DB OH with Leg Lift + Leg wide scissor at floor (15#)
Russian Twist (15#)
Jack Knife + Reach to V (15#)
Plank DB Pull throughs (15#)
Plank Bird Dogs

Today had twists to those last two movements, doing them on elbows, which was much harder.

View this post on Instagram

A post shared by Raymil Samuel (@raymilsamuel)

Just the Legs

My triceps were getting sore a bit. Later workout for us today because I had a work meeting at our normal time.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
10 Trunk Rotations

Legs

4 Sets

14 Plyo Lunges (20# DBs)

3 Sets

10 Back Squat + Calf Raise (35#)
8/8 Front Foot Elevated Split Squats
30s BikeErg

4 Sets

10 Incline DB Front Squats (20# DBs, 2″)

3 Sets

8/8 Lateral Lunge (10# DBs)
10 No Push-up Burpee to High Jump (touch ceiling)
10 Good Mornings (35#)

Really humid and sweaty today. Took us 28:15.

29 Flat

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Legs

4 Sets

14 Plyo Lunges (20# DBs)

3 Sets

10 Back Squat + Calf Raise (35#)
8/8 Front Foot Elevated Split Squats
30s BikeErg

4 Sets

10 Incline DB Front Squats (20# DBs, 2″)

3 Sets

8/8 Lateral Lunge
10 No Push-up Burpee to High Jump (touch ceiling)
10 Good Mornings (35#)

We came up with another goodie. The high jumps were tough! We finished at 29:00.

Midline

3 Rounds (30s / 15s)

Side Plank
Side Plank
In/Out around DB
Reverse Crunch
OH Sit-up (20# DB)

Duckin’ Out

Yesterday we did day 3 of MOVE – A 30 Day Yoga Journey, which was 24 minutes long. My chest is still sore from the ring dips.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists
8 Back Squats (35#)
6 Step-ups (20”, 40# DBs)
6 DB RDLs (20# DBs)

Legs

3 Sets

140/120m TrueForm Run
12 Double DB RDLs (40#)

3 Sets

8 Back Squats (65#)
8 Broad Jumps

3 Sets

250/200m Standing BikeErg
14 DB Step-ups (20″, 50# DBs)

3 Sets

10 Duck Walk in Place (Half squat down to kneeling and back up to half squat)
20 Curtsy Lunges

We did this alternating rounds like we have been on leg day and it took us 30:34. This was money for the first week of a new cycle. The run felt really good today (maybe because it was first) and I could feel my hamstrings lighting up on the RDLs in the second set. Those step-ups were so terrible. Might try wearing a weight vest for the last superset next week.

Midline

2 Rounds

30s Dead Bugs
10s Rest
30s Side Plank Twist (on elbow)
10s Rest
30s Side Plank Twist
10s Rest
30s Bear Crawl (forward/back over 6′)
10s Rest
30s Lateral Plank Walk
10s Rest

This really elevates the heart rate for being a core workout.

With a Knee Tap

Warm-up

2 Sets
- 10 Air Squats
- 10 Calf Raises
- 30s TrueForm Walk
10 Back Squats (45#)
5 Back Squats (65#)

Legs

3 Sets

10 Back Squats (85#)
20 Plyo Lunges
70 Jump Rope

3 Sets

12 DB Walking Lunges (45#)
20 Lateral Hops (over 8# DB)
250/200m Standing BikeErg

4 Sets

12 Double DB Box Step-ups (45# DBs)

We went straight through again, resting while each other did their round. I decided to stick with the dumbbells I had instead of going from 30 up to 45 each set. We ran a clock and it took us 26:17.

Midline

Tabata

12-14-16-17 Sprinter Sit-ups
14 Side V-ups
14 Side V-ups
14 Plank Knee Taps

It’s Been a Week

One of those weeks for us, but Brandi closed on her house yesterday so that’s a big load off of us.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists
10 Back Squats (45#)
5 Back Squats (65#)

Legs

3 Sets

10 Back Squats (85#)
20 Plyo Lunges
70 Jump Rope

3 Sets

12 DB Walking Lunges (45#)
20 Lateral Hops (over 8# DB)
250/200m Standing BikeErg

4 Sets

12 Double DB Box Step-ups (30-35-40-45# DBs)

Today we went from one section right to the next without additional rest and everything was IGYG rounds. It was challenging but not destroying. Saved a lot of time and kept up the heart rate.

Midline

3 Rounds

10 Hollow Rocks
10 V-ups
25s Rest
10 Tuck-ups
10s Hollow Hold
25s Rest

4:07