Tag: Back Squat

2015 Murph

After dropping to an orange HRV of 89 yesterday I’m back in the green at 98 this morning. The low intensity workout did it’s job. Out in the garage at 7:30 and warmed up with 5:00 Air Dyne (2.25 km).

Coffee Squats

Back Squats

  • 15×45#
  • 5×135#
  • 5×185#
  • 4x5x225#

Can’t break the streak, even with 300 squats today for the hero WOD. Kept it light to save my legs. Wore Nanos today too, which felt odd. Tried to be explosive on the reps since it wasn’t heavy. After 7 days of some type of squat PRs probably good to have a “rest” day. A lot of PRs are planned for this final week.

I don’t really like to warm-up much for something like this since the first mile loosens me up and no need to waste energy when I’ll need it all. Did a bit of bottom squat holding, but that’s about it.

Murph

“Murph”

* Partition the pull-ups, push-ups, and squats any way you like.

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 Mile Run

Last year I went with 25 rounds of 4-8-12 to save on the push-ups. It did it’s job in that way, but I think all of the extra transitions cost me from setting a PR. I was about 36 seconds slower than the previous year. This year back to doing it like “Cindy” with 20 rounds of 5-10-15 since it worked well for me in the recent PR doing her.

Time to beat was 39:41 from 2013. Ran the first mile in about 8 minutes which is exactly what I wanted. Started out with less than a minute per round and slowed in the second half, but averaged right at that minute/round pace I figured would be good. Pretty slow on the first half of the second mile and picked up the pace on the way in. Wanted to break 38 and did it with ease. Big PR with 37:18 for a PR of 2:23.

2015-murph-cfi

Came across a picture of me running last year in Timehop. I’ve put on a lot of muscle since then.

2014-to-2015-murph

Memorial Weekend

Got a bunch of yard work done this morning. Actually feeling a little beat up today in my hips and upper body. Pretty sure the upper body is from using kettlebells for those incline bench presses.

Warm-up

  • Crossover Symmetry Activation
  • 500m Row
  • Bottom Squat Hold

Strength

2 Front Squats + 5 Back Squats

  • 45#
  • 135#
  • 205#
  • 245#
  • 270#
  • 290#
  • 305# (PR)

Didn’t feel like I had it in me today as I was working up. Had to fight for that final set. First back squat I wasn’t concentrating and it was ugly. Got focused and gutted out the remaining reps. Ends the 6th week of everyday squats.

Warmup up with 45#, 95#, and 135# and did a few swings to make sure the 70 would be good to use.

Conditioning

30:00 EMOM (alt)

  • 1st: 1 Snatch + 1 OHS (155#)
  • 2nd: 10 Sit-ups
  • 3rd: 15 Russian KBS (70#)

Nice and easy just to get in some work. Didn’t want anything crazy with “Murph” tomorrow. Was able to focus on solid snatches and overhead squats with just one rep of each.

After cooling off I did Crossover Symmetry Iron Scap.

Pause Plus

Felt some fatigue in my legs when I woke up in the middle of the night. Got to CFi at 9 and warmed up with 100 walking lunges.

Back Squats

Pause Back Squats (1s in the hole) + Back Squats

  • 4+8 @ 45#
  • 2+4 @ 135#
  • 2+4 @ 225#
  • 1+2 @ 265#
  • 1+2 @ 295#
  • 1+2 @ 315#
  • 1+2 @ 325#

I had planned on working up to some heavy single pause squats, but then saw the combination at CrossFit Weightlifting and thought it looked fun to try. Definitely a new challenge doing for some regular reps after the pause squat.

Accessory

5 Sets

  • 12 JM Press (45-55-60-65-70#)
  • 12 Incline DB Bench Press (45°, 40-40-44-44-44#)

The JM presses felt easier today and I bumped up some of the sets. Not a lot of dumbbell options at the gym so I tried some kettlebells. Completely changes the incline pressing! I think the angle due to the KB ended up using the triceps a lot more and they were already smoked.

Gymnastics

  • 30s Muscle-ups
  • 1:30 Rest

I was going to try to get a set of 6 every time through. Did it in 21 seconds the first round, but then couldn’t get another 6. Did 5-5-4 the last 3 sets.

Conditioning

4 Rounds

  • 5 C&J (135#)
  • 10 T2B
  • 200m MB Run (20#)

Went unbroken the first two rounds, then single clean and jerks and 7-3 T2B the last two rounds. Finished in 9:29. Should have pushed to keep going unbroken. Been so concerned with squats lately that my mental game and conditioning has taken a hit.

Two Eight Zero

My low back is still really tight. Otherwise seem to feel pretty good. Out in the garage around 8. Warmed up with 700m Ski Erg (3:29.8).

Coffee Squats

Back Squats

  • 20×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 20×280# (PR)

Squat day #39. That’s a 5# PR for Super Squats! Once again, the body lies. Bar was on my back for a total of about 1:55 from unrack to rack.

Might call it a day there, possibly run or drag the sled tonight.

On the 37th Day

IMG_5926Wasn’t as tired walking 18 yesterday, but I could feel it in my hamstrings the last 4-5 holes and feel it there a little this morning too. My HRV was up to 109 from 97, but still red. I don’t understand that at all. In for the 9am at CFi.

Warm-up

  • 100 Walking Lunges
  • Bottom Squat Hold

Strength

Back Squats

  • 20×45#
  • 8×135#
  • 8×205#
  • 8×255#
  • 8×285#
  • 8×305# (PR)

That last set made me realize the goal of 300# Super Squats is within reach. Maybe sooner than I thought.

Did a couple of C&J with 135# and 155#.

Conditioning

E2M 14:00

  • 9 Deadlifts (155#)
  • 6 Hang Power Cleans (155#)
  • 3 Push Jerks (155#)

Like a DT complex, but not. Unbroken every round in 23-25 seconds.

  • 100 Walking Lunges (50# sandbag)

Nice little finisher. Didn’t run the clock.

Ups and Downs

Was in Cleveland last night for a wedding. We got up early and made it back to my place around noon. Had pushed back Super Sunday to 1pm to give me enough time to make it home.

Warm-up

  • Crossover Symmetry Activation
  • 1,000m Row
  • Bottom Squat Hold

Strength + Explosive

  • 2 Front Squats + 5 Back Squats
  • Rest 30s
  • 1 Broad Jump
  • Rest ~2:00

Went 45-135-185-225-255-280-300# for a 5# PR. Felt really good squatting. Didn’t pull out the tape measure for the jumps so no idea how far they were.

Conditioning

“Fran”
21-15-9

  • Thrusters (95#)
  • Pull-ups

I pretty much called it in on this one during the first set of pull-ups when I broke it up to 11-10. Barely any sleep, 4 hours in the car, and just wasn’t feeling great this morning. I really fell apart going 5-5-5 on the 15 thrusters with way too much rest between picking the bar back up. Then 9-6 pull-ups and unbroken 9s to finish in 4:44. Not even close to my 3:30 best. Rested while second group went.

At an easy pace…

  • 1 Mile Run
  • 100 Walking Lunges
  • 1 Mile Run

It took 25:10 with some walking around in the gym during the transitions in and out of lunging. First mile was about 8:55 and second one was about 9:35 (I had RunKeeper going the whole time). Nobody else ran the second mile with me, but I made myself do it since I didn’t push on Fran. I need the extra running anyway.

Passing Train

Not a great night of sleep. Probably why HRV dropped into the warning zone today, unless that run really drained me yesterday, which I doubt since it was so slow. Makes 12 days in a row of 100+ though, so not quite sure why it’s in the orange zone. Out in the garage by 7:30. Warmed up with 600m Ski Erg (2:41).

Coffee Squats

Pause Back Squats (1s in the hole)

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×225#
  • 5×255#
  • 5×275#
  • 5×295#

I put the belt on for 275 and 295. Had to grind out some reps on those last two sets but feeling strong.

Conditioning

10-15-20-15-10

  • GHD Sit-ups (to parallel)
  • Ski Erg (cals)

As soon as I dropped back on the first rep I knew I was not touching the ground today. My abs are still pretty fucking sore. Finished in 7:23. Tried to keep a pace of 1,000+ cal/hr on the erg.

Accessory

5 Sets

  • 12 JM Press (45-55-55-65-65#)
  • 12 Incline DB Bench Press (60°, 40-45-50-50-50#)

Swapped the order today. It made that last set of bench almost hit failure, but the JM presses felt better that way. Maybe I’ll alternate every 2 weeks. Had to get in this work today instead of the normal Sunday morning routine because I’ll be coming back from Cleveland in the morning.

Body of Lies

Slept like shit and was up at 6am. My legs and especially knees are aching this morning. First time that I don’t feel my abs the day after doing “Annie” but I did it last night so maybe I’ll start to feel it later. Finally headed out to the garage after 7:15. Warmed up with 5:00 on the Air Dyne (2.3 km).

Super Squats

  • 20×45#
  • 10×135#
  • 5×185#
  • 5×225#
  • 20×260#

I was stalling as much as possible. Took a nice long rest of about 5 minutes before doing the 20 and I could feel my heart rate rising. I was dreading that set. The human body always has a fucking surprise though, doesn’t it? Might have been the best set of Super Squats I’ve done as far as feel goes. I was still breathing like a mother fucker, but my legs felt good and the set only took me 1:35. It took longer to finish with 245# last week! Can’t believe it. I had to check the plates on the bar to make sure I didn’t load it wrong. The body lies to us!

That just makes the rest of the day easy. Mentally gets you going too. Fueled up with a quick breakfast skillet and went to the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Good Mornings

Strength

Deadlift

  • 4×155#
  • 4×245#
  • 7:00 EMOM – 4×295#

Wasn’t going to push it and tweak the back again, so I focused on being explosive with my reps.

Conditioning

14:00 AMRAP
2-4-6-8…

  • Burpees
  • American KBS (70#)
  • Wall Balls (25#, 10′)

Felt like going Rx+ today. Good excuse to slow down. 😉 I broke the swings and wall balls up in 7-5 on the set of 12 but everything else was unbroken. Finished the 14s plus 16 burpees. Walked 200m after.

Midline

  • MAX Plank (on hands)

Made it to 4:30 which is a 24 second PR. My wrists, arms, and shoulders couldn’t take any longer. Don’t get me wrong my core was shaking like an earthquake but that’s not what stopped me.

Did Crossover Symmetry Iron Scap and got out of there.

Busted Knee Caps

Ahh, Tuesday mornings I get to relax a little when I wake up since we squat in CrossFit class. Thought I really do enjoy getting straight to the squat rack after I drink my protein.

Warm-up

  • Crossover Symmetry Activation
  • 100 Walking Lunges
  • Bottom Squat Hold

Strength

Pause Back Squats (3s in the hole)

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×225#
  • 3×255#
  • 3×275#
  • 3×295#
  • 1×315#
  • 1×325#

I had planned the triples to 295#. Felt good, so went for a couple of singles. Some days you have to roll with it.

Gymnastics

E30S 5:00 (alt)

  • 3 MU
  • 2 MU

I knew I wouldn’t be able to go with 3s all the way so this seemed right to try. I almost called it quits after 4 minutes because I was dying. Fought for the 3rd rep in that 9th set. Took a few extra seconds before starting the final set of 2, but missed the last rep! 24 muscle-ups in under 5 minutes though. Volume is increasing.

Conditioning

10:00 AMRAP

  • 8 Deadlifts (95#)
  • 4 Curtis P (95#)
  • 8 HR Push-ups

I coasted through this morning. In the second round when I went to take the deadlifts into the first squat clean not really sure what the fuck I was doing, but I pulled the bar in to my legs and smashed myself right under both knee caps. Hurt like a mother fucker! I actually had to walk away and shake it off. I dropped every Curtis P today. Finished 5 rounds plus 8 deadlifts, and 1 Curtis P.

Did Crossover Symmetry Iron Scap and headed home.

Quad Sets

I’ve switched up my mobility work the last few days. I think all of the squatting and lunging is doing a lot for my legs and back on its own. After doing the same stretches for a month it’s time for change. I’ve been following Kelly Starrett’s 14-Day Mobility Challenge | 7 Green Lights (linked to day 1). After the 14 days are up, I’ll probably choose an area to focus on for a few weeks, using some of the stuff learned from the videos. Shoulders will probably be where I head.

Slow moving this morning. Didn’t get out to the garage until about 8:30. Warmed up with 1,000 meters on the Ski Erg (4:44.2).

Coffee Squats

I actually finished my coffee before heading out, but close enough.

2 Front Squats + 5 Back Squats

  • 45#
  • 135#
  • 185#

My back was tight and there was fatigue in my legs. Definitely think I’m feeling those pause squats from yesterday and the work done in the metcon. With back squat volume coming with Super Sunday it was time to adjust my plan for the morning. I always superset the upper body work I’ve been doing on Sundays, so today I turned it into a quad set!

IMG_59025 Sets

  • 2 Front Squats (225#)
  • 5 Back Squats (225#)
  • 12 Incline DB Bench Press (45°, 40-45-45-50-50#)
  • 12 JM Press (45-55-55-65-65#)

That worked up a hell of a sweat. Might be interesting to alternate between legs and upper body in a quad set like that. Did not wear a belt at all.

Today was the first time since I’ve been squatting every day I felt I should scale back the plan. Seems like a good way to close out day 28. Well, not really with squats for the day, with more coming in the afternoon.

Nobody showed up today! Not a single person, other than Alex, but he was weightlifting.

Warm-up

  • Crossover Symmetry Activation
  • 1,000m Row (4:09.5)
  • Bottom Squat Hold
  • 10 Snatch Press (20kg)

Gymnastics & Weightlifting

24:00 EMOM (alt)

  • 3 MU
  • 1 Snatch

That was a really fun EMOM. Didn’t feel in danger of missing any of the muscle-ups. I started with 40 kilos and went up 5 kg every round through. All makes through 90 and then missed the final rep at 95. I had it too, just a little forward and I was able to hold it there for a second, trying to pull it back. Pretty excited about that and ready to test our a max when I’m fresh. I did take some extra time, threw another kilogram on the bar and made 2 PR attempts. Got them overhead no problem, but just didn’t have enough left in my shoulders.

Conditioning

6 Rounds

  • 4x Shuttle Run (40′)
  • 10 Back Squats (135#, no rack)

Sucked even worse than I was expecting. My legs didn’t want to move when I took off running after a few rounds. All sets unbroken and really busted ass in the final round to make sure I got under 6 minutes. Took me 5:53.

I jumped on the Air Dyne for 10:00 just to move after that and in hopes that it’ll help me not get sore. Went 3.02 miles.

Midline

4 Sets

  • 5 Strict T2B
  • 3/3 Turkish Get-ups (44#)

Really took my time today and didn’t leave until after 2. Did Crossover Symmetry Recovery to finish off.