Back Squat – Page 21 – Nick Momrik's Fitness Logs

Beat

Definitely tight and sore in multiple places from yesterday. Needed that week of low intensity though for a recharge. Went to the chiro this afternoon and then in to the gym early for some lifting. I did some position work and snatches with the empty bar to warm-up.

Snatch

2x3x40kg
3x50kg
3x60kg
2x70kg
2x75kg
80kg (✓ ✘)
5:00 EMOM – 1x80kg (✓ ✘ ✓ ✓ ✘)
70kg (✓ ✘ ✓)

Was feeling pretty fast in the early weights. Didn’t feel great when I got to 80 though. Dropped down to 70 to finish on some makes and still missed one. Can’t expect much after 3 weeks of not snatching I guess.

Stayed for the 4:30 class.

Warm-up

3x10x210# Reverse Hypers
Bottom squat hold
20 Band Pulls (blue)
10 Push-ups
30 Jumping Jacks
20 Band Pulls (blue)
10 Push-ups
30 Jumping Jacks
20 Band Pulls (green)
10 Push-ups

Strength

Back Squats

5×45#
10×135#
10×185#
10×205#
10×225#
10×245#

Felt good. No issues with the back.

Gymnastics

8:00 EMOM

3 Muscle-ups

All sets unbroken except for the 7th minute when I didn’t keep a good swing after the first rep. Jumped back up and did the other 2 though. The more I do muscle-ups like this I learn new little things that help me. Starting to feel pretty comfortable with the push away as I get into the top of my dip.

Conditioning

5 Rounds

12 Burpees
20 Russian Twists (53#)

I was pretty wiped out after the high rep squats and the muscle-ups. They take a lot out of me. No go left for the metcon. I was even splitting up the twists into 12-8 in the middle 3 rounds. Took me 7:05. I think I might need a rest day tomorrow.

Veterans Day “DT”

Was feeling weak and tired yesterday after some yard work. Hopefully it’s not from the diet being a lot fewer calories than eating fast food. Up for the 9am class.

Warm-up

500m Row (2:02)
Bottom Squat Hold

Strength

Back Squats

10×45#
5×135#
5×205#
5×235#
5×255#
5×265#
5×280#
5×295#

Felt good. Those back tweaks are really making me focus on technique through all of my heavy reps.

I did a quick complex of 6 deadlifts, 4 hang power cleans, and 2 push jerks with 135# to get a feel for the workout.

Conditioning

DT-th “DT”
5 Rounds

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

I was shooting for under 10 minutes and was on pace until I died in the last round. I did 11 deadlifts to start every round. Got 1 deadlift + 8 power cleans in the first two rounds, but fell apart with the cleans after that. Lost a good 5 seconds or more too when I miscounted for a second at the end and dropped the bar with 1 rep to go. Dumb! Finished in 10:35, which is good for a 1:13 PR, so I’ll take it.

CrossFit Estes Park

I’m in Estes Park, CO for the week. Had a rest day yesterday while traveling, but was up and headed in to CrossFit Estes Park this morning at 7am for open gym. It’s 1.5 miles above sea level, so more training at altitude.

They seem to follow the main side programming most of the time, so it was “Fran” today. No thanks after doing it a week ago and being at altitude here. I did my own thing…

Warm-up

1,000m Row (4:23)

Strength

Back Squat

10×45#
5×135#
5×205#
5×245#
5×265#
5×285#

Not sure why I got up there in weight so fast. Felt good, but didn’t want to push it and risk tweaking the back again, especially as a guest.

Conditioning

5 Rounds

10 GHD Sit-ups
10 Box Jumps (24″)

Figured I’d better stick to something short as I get used to the lack of oxygen. Took me 5:17.

2,000m Row

Nice easy pace to do it in 9:04.

Alarming Morning

I actually set my alarm to wake up this morning to make the 9am class.

Warm-up

3×15 Reverse Hypers (140#)
Air Squats
Bottom Squat Hold
30 Mountain Climbers
500m Row

Strength

Back Squat

10×45#
5×135#
4×205#
2×245#
2×265#
2×285#
1×305#
1×315#
1×325#
1×335#

No pops or tweaks! That’s the most I’ve done since setting the PR in June. Hopefully it continues. I focused on pushing my butt back first and not bottoming out.

Conditioning

4 Rounds

10 OH Walking Lunges (45#)
10 MB Cleans (20#)
5 Burpees

Took me 5:11. Nice leg burn during the last two sets of medicine ball cleans.

Midline

4 Rounds

20s Hollow Hold
10s Rest
20s Plank
10s Rest

Jumped on the reverse hyper for 3x10x140# after class.

A little afternoon double in the garage. Warmed up with 5:00 on the Air Dyne, but didn’t record the distance.

6 Rounds

250m Ski Erg
15 GHD Sit-ups

With the Jeep in the way, having to walk around to the other side of the garage provided some nice rest in between movements. Took me 12:18 to finish. My splits on the skier were: 58.7, 57.9, 59.6, 59.4, 59.3, and 58.9. According to the monitor my time to get the sit-ups done and get back was 1:00, 1:10, 1:05, 1:10, and 1:10.

A lot of times when I workout alone in the garage I want to quit early or switch up the workout when I get uncomfortable. Glad I stuck this one out.

Dubs All Day

Needed that rest day yesterday. My legs are still sore, going on almost a week now. Busy day today, but in for the 9am class.

Warm-up

Bottom Squat Hold
20 Squat Jumps
Walking Hurdlers
Walking Zombie Kicks

Strength

Back Squats

10×45#
5×135#
5×205#
2×255#
2×265#
2×275#
2×285#
2×295#
2×305#
2×310#
1×315#
3x2x295#

Felt something coming up on that 315# and let out a big “Fuck!” Dropped weight and had no problem with three more sets.

Skill

1:00 of jumping practice for DU
DU work

I got unbroken sets of 39, 102, and 153! New PR!! I actually didn’t even miss on that last set. Had to stop because my shoulders were burning so much and I was starting to get the double under headache. 14 rep PR.

Conditioning

3:00 AMRAP

10 Back Squat (95#)
10 Push Press (95#)

1:00 Rest

3:00 AMRAP

10 Back Squat (75#)
10 Push Press (75#)

1:00 Rest

3:00 AMRAP

10 Back Squat (55#)
10 Push Press (55#)

I got 3+12, 3+1, and 3+14. Had to put the bar down once in the last two AMRAPs. Shoulders were smoked!

Hold that Plank

Still recovering from the trip and staying up late playing new iPhone games didn’t help. Woke up later than I’d like, but made it in for the 9am class. Didn’t really do any specific warm-up today.

Strength

6 Sets

8 Seated Good Mornings (45-135-155-155-165-175)
8 Pendlay Rows (45-135-165-165-165-175)

Conditioning

4 Rounds

50 DU
15 Burpees
10 Deadlifts (185#)

Messed up dubs once in the 2nd round and once in the 4th round, both right around half way. Finished in 7:44.

Midline

30s Plank
30s Rest
45s Plank
45s Rest
1:00 Plank
1:00 Rest
1:15 Plank
1:15 Rest
1:30 Plank
1:30 Rest
1:45 Plank
1:45 Rest

Afternoon break to hit some back squats in the garage.

Back Squats

10×45#
5×135#
5×205#
5×245#
6×275#
4×290#
2×305#
6×285#
4×300#
2×315#

Tougher than it should have been.

Morning Garage

Out in the garage around 8am.

Ski Erg

1000m (4:33.7)
Rest 1:00
800m (3:16.4)
Rest 3:00
1000m (4:27.4)
Rest 1:00
600m (2:25.8)
Rest 3:00
1000m (4:27.3)
Rest 1:00
400m (1:36.8)
Rest 3:00
1000m (4:23.4)
Rest 1:00
200m (0:48.2)

* 1,000s at moderate intensity (2,000m PR pace plus 10-15sec/500m)
* 800, 600, 400, 200 at hard intensity (2,000m PR pace plus 0-10sec/500m)

My goal pace for moderate intensity was 2:15 and I went for 2:00-2:05 for hard.

Midline

8 Rounds

15s Hollow Rocks
15s Rest

I got 14 every round. Felt much easier than the previous times I’ve done this.

Got in a little order from Rogue today, in which I picked up a set of the safety straps for my rack.

Went to the 5:30 class at CFi.

Warm-up

3x10x120# Reverse Hypers
Double Squat Jumps
Explosive Squat Jumps
PVC arm/back stretching behind back

Skill

Single Leg Standing Box Jumps

Had never tried these before. Pretty weird and different feeling. Started at 20″, then 24″, and slowly worked up from there. Hit 31.5″ on both legs and ended there. Will have to come back to these once in a while. Nice change from using both legs.

Conditioning

5 Rounds

5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
5 Burpees

I used 115# because I figured I’d be able to hold on to the bar through an entire round. Worked out too. I wouldn’t have made it with 135#. Finished in 6:49.

15:00 Row (easy)

Kept pace between 2:10-2:15. Went 3,383 meters.

Super Super Sunday

Up early to start Super Sunday at CFi at 8:30 with Alex and Brent. I did Crossover Symmetry Activation and then some light stretching.

Warm-up

10×45# Back Squat
2×24″ Box jump
5×135# Back Squat
2×30″ Box jump
5×185# Back Squat
1×38″ Box jump
5×215# Back Squat
1×41″ Box jump

XWOD

5-5-5-3-3-1 Back Squat
- 5×235#
- 5×255#
- 5×275#
- 3×290#
- 3×300#
- 1×315#
2-1-2-1-2-1 Box Jump
- 2s: 43.5″
- 1s: 47.25″

I wasn’t even thinking, but that’s a standing box jump PR. I’d done 47.5″ seated, but never that high standing. Squats felt good with my back. Slowly building it back up. Haven’t attempted 300+ in weeks.

Weightlifting & Gymnastics

Did 5×45#and 3×95# muscle snatches, then 2×135# power snatches.

10:00 EMOM

2 Power Snatches (155#)
4 C2B Pull-ups

Both movements back to back every minute. Felt solid. Butterfly is getting easier and easier. Figured I’d switch up the chest to bar work today by pairing it up with a lift and kill 2 birds with one stone.

Thruster Attack

4 Rounds

3:00 Tabata
- 20s Thrusters (45#)
- 10s Rest
1:30 Rest

I think last week was much worse, so hopefully means this work is paying off. I really enjoy being able to think about improving different parts of the squat and press during all of these reps. Pushing the bar back on the press in having a good carryover to my other overhead lifting movements. I did 8 reps every work period except for the final one when I busted out 10.

Brent talked me into going over to Survival Fitness for the 11am class for a partner workout with him. Sure, why not! It was a big class with 30 people. We formed 2 lines and did a dynamic warm-up of stuff like zombie kicks, lunge & twist, butt kicks, bear crawls, power skips, and I don’t remember what else. Then teams split up into the different areas and we rotated between 3 different 10 minute workouts.

10:00 AMRAP

10-9-8-7-6-5-4-3-2-1 OHS (75#)
10-9-8-7-6-5-4-3-2-1 Ring Rows

* Partner A does a round of 10 and then partner B does a round of 10. Same with 9 and so on. After the round of 1, start again with 10.

We were cruising for the most part with ring rows slowing us down a bit. I started us off, we got through the entire ladder, both did another round of 10, I got through the round of 9, and then Brent got 8 of 9 OHS.

Rest 3:00

10:00 AMRAP

15 cal Air Dyne (AD6)
80′ Burpee Broad Jump

* One partner working at a time. Split up work however you want.

I started off on the AD, Brent came at my from the other side of the building for 40′ of the burpee broad jumps, and then I did the second half. Then he was ready to go on the AD and we kept using that same strategy throughout, which worked really well. We got through 9 rounds of the AD (so I did 5) and then Brent was one burpee broad jump short of getting us 40′.

Rest 3:00

10:00

MAX Prowler Push
- 50′ High Push
- 50′ Low Push

We got in 2 attempts each. I did 270# on the sled (which weighted another 20# or so) and then 360#. Pretty brutal after all the work I’d done so far for the day.

Off to golf 18 (with card) this afternoon. I should sleep well tonight!

Unexpected

Headed to CFi around 10 to do some stuff. Warmed up my shoulders with Crossover Symmetry Activation.

Gymnastics

Every 15s until failure

1 Muscle-up

Saw this on the main site the other day and it looked like fun. It was much harder than I expected because you don’t really get any time to recover. I made it through 21 reps before I failed. Stringing reps together in an EMOM is a lot easier!

Strength

Back Squats

10×45#
5×135#
5×185#
5×215#
5×245#
5×265#
5×275#
5×285#

Felt pretty good.

Bench Press

10×45#
5×95#
3×135#
3×185#
2×205#
1×225#
1×235#
1×245# (PR)
1×250# (PR)

Damn! Was not expecting that. I haven’t bench pressed heavy since the day I hurt my shoulder, back in January. That was a 10# PR. I guess all of the shoulder pressing I’ve been doing has a big carryover.

Conditioning

4 Rounds

1,000m Row
4:00 Rest

My goal was to set a PR on the first row and then go at a pace 10-15 seconds per 500m slower for the other 3. I wasn’t recovered very well yet for the 2nd row. I did manage to set a PR by 5.6 seconds with a 3:16.1 and then my other splits were 3:46.2, 3:41.6, and 3:40.1.

A few hours later I headed out to the garage.

20:00 Air Dyne @ Z1

Went 8.59km.

25-20-15-10-5

GHD Sit-ups
Back Extensions

Not for time. Just to get in some extra work.

Dripping

I’ve been sleeping in lately, though going to bed later a few times too. Wasn’t planning on going to 9am this morning anyway though. Out in the garage around 11.

Warm-up

5:00 Air Dyne (AD2)

Nice easy pace for 1.94km.

Strength

Back Squats

20×45#
5×135#
5×185#
3×205#
3×225#
3×245#
3×265#
3x3x285#
3x5x205#

Debated going for more than 285, but didn’t want to push it and tweak my back again. Also though about doing 5 sets with it, but the 3rd set started to feel weird so I dropped the weight and did some speed drop sets. No reason to push it and end up with a set back again.

Conditioning

Ski Erg

Easy 600m, including a few surges at the tempo to be used for the 400s
2:00 Rest
5x400m w/ 30s rest between
5:00 Rest
4x400m w/ 30s rest between
5:00 Rest
3x400m w/ 30s rest between

* Target pace is 5-8 seconds slower than a 2k pace. Works out to 2:05-2:08 for me.

I went 2:45.9 on the warmup and here are my work sets:

1:40.8 – 1:41.1 – 1:40.6 – 1:40.7 – 1:40.2
1:40.4 – 1:40.4 – 1:40.1 – 1:39.5
1:39.8 – 1:39.6 – 1:38.5

Humid as a mother fucker in the garage, even with the door open.

Went to the 5:30 class at CFi. Was there early so did Crossover Symmetry Activation and some bottom squat holds.

Warm-up

Shoulder Pass-thrus
30 Mountain Climbers
20 Jumping Jacks
10 Push-ups
5×45# Shoulder Press
Plyo Push-up (12″)
5×95# Shoulder Press
Plyo Push-up (14″)
5×125# Shoulder Press

Pass-thrus are iffy on the shoulder again. 😦

XWOD

5-5-5-5-5-5-5 Shoulder Press (137.5#)
2-1-2-1-2-1-2 Explosive Push-ups
- 2s: Clapping Push-ups
- 1s: Plyo Push-up (18″)

That was 2.5# up from the 7×5 I did last week. I decided not to start another Smolov Jr. cycle since I want to cut back on the shoulder pressing a little. I’ll wing it going off recent weights.

Accessory

8 Rounds (Tabata)

20s Wall Balls (20#, 10′)
10s Rest

Never stopped during work time and caught the ball and rested leaning up against it on the wall to let my arms drop. Got 10 every round. Not in danger of having to stop at all.

Conditioning

7:00 AMRAP

10 Air Squats
20 American KBS (53#)
30 DU

Did everything unbroken throughout. Finished 4 full rounds plus the 10 air squats and 20 swings. Didn’t have enough time to grab the rope.

Midline

3 Rounds NFT

20 Russian Twists (53#)
20 Sit-ups