Tag: Back Squat

Training Week 1 Begins

Now that test week is over, Matt is starting a 12 or 13 week program for Survival Fitness. Looking forward to sick gainz bro! My hip flexors are sore from my low back down around my hip and up under my quads from all of those GHD sit-ups on Saturday.

Warm-up

  • Air Squats & Bottom Squat Hold
  • Zombie Kicks & Leg Swings
  • Jumping Jacks
  • Arm Circles

Strength

Back Squats 3×10 @ 65%

  • 10×45#
  • 5×135#
  • 5×205#
  • 10×235#
  • 10×245#
  • 10×260#

65% would be 228# for me, which is too light. I’ve been doing more than that already, so I went heavier on my sets.

Midline

5 Rounds

  • 1:00 Weighted Plank (25#)

We partnered up, so there was about 1:15 of rest between each round. Matt and I were placing the weight right over our lumbar area, which I imagine is the toughest spot since that’s where we hinge. If you put the weight up closer to the shoulders it should be much easier to hold.

Conditioning

21-15-9

  • 135# Squat Cleans
  • MB Push-ups

Was supposed to be a full “Elizabeth” but I think the ring dips have been bothering my shoulder, so Matt suggested the push-ups. I did all singles on the cleans and finished in 9:18.

I have a feeling legs are going to be sore for a couple of days.

In the afternoon I did a quick one in the garage.

5 Rounds NFT

  • 10 GHD Sit-ups (touch floor)
  • 20 Hip Extensions
  • 40 DU

Leaves only 400 more DU to do by Saturday for me 1,000! Dubs weren’t the greatest today. Not even one set unbroken. I was moving quick between movements, but not a rush like I’d have if I was doing it for time. Boy, was my low back pumped up starting in the 3rd round of hip extensions. Touched the floor today with the GHDs since I barely felt sore from 150 of the parallel ones the other day. May back has been feeling good, so should be able to handle it.

Saturday Double

In for the 10am. First weekend class in over a month, but it’s still testing week.

Warm-up

All kinds of leg stuff to get ready for sprints. Ran a couple of laps and did some warm-up sprints building up speed.

40 Yard Dash

I got exactly 5.03 seconds all three times. The chances of that happening with a hand stopwatch are crazy. Felt like I was getting faster each run, but I guess not.

30 Yard Shuttle (5-10-10-5)

There are 3 cones set 5 yards apart. Start at the middle cone and go either direction to begin. then to the far cone, back to the other far cone, and finish in the middle. It was tough sliding all over on the payment. I got a 7.22 and a 7.00 for fastest of the day.

Wall Balls

Next up was supposed to be “Karen” and I didn’t even think about the shoulder before we started. Wish it would have though. I did 25, rested for an 8 count, and then half way into the next set of 25 I started to feel it. Called it quits after 50 reps. Took me about 1:45 so I was on a pretty good pace if I could keep it up. I don’t like quitting!

5:00 Air Dyne (AD6)

This was supposed to be the original test today but Matt changed it up since there are only 3 machines. Figured I might as well do it to get some leg burn since I skipped out on 100 wall ball reps. I really had no idea how to pace it. Got 92 calories. Could probably start faster.

MAX Vertical Jump

I got 27″ standing and 29″ with a drop step. Still got the hops! I was able to touch the 10’6″ mark with the drop step.

Worked out in the garage around 4. Kevin bailed on me for lifting so I trained solo. Felt good to open up the garage door for the session.

Back Squats

  • 10×45#
  • 7×135#
  • 7×205#
  • 7×225#
  • 7×245#
  • 7×265#
  • 7×285#

Figured I would try something different. Not too long ago I did sets of 10 starting at 205 and went up by 10# each set. Seven is a fun number. Started to get tough at the end of 265# and definitely had to take more breaths between reps with 285#.

Skill Work

20:00 EMOM

  • Odds: 40 DU
  • Evens: 15 GHD Sit-ups (to parallel)

I did the last 6 rounds of dubs unbroken which felt good since I was getting fatigued and they held up. That’s 40% of my 1,000 double unders for week 2 already done.

I think I might take a rest day tomorrow, since it’s been 8 in a row now.

Test Week

We’re doing a shit ton of tests this week. I’m already sore from getting back after it the last couple of days.

Warm-up

  • High Knees
  • Butt Kicks
  • Jumping Jacks
  • Shoulder Stretching
  • Bottom Squat Hold

Back Squat 1RM

  • 10×45#
  • 5×135#
  • 3×205#
  • 2×275#
  • 1×295#
  • 1×315#
  • 1×335#
  • 1×350# (PR)

Yeah!! Smoked 335# so much easier than I did on Saturday.

Strict press was up next, but I took extra time with my squatting since I can’t do anything overhead. 25 minutes is not enough time to max out in 2 lifts.

MAX Ring Rows in 1:30

Can’t do C2B pull-ups, so I did ring rows instead. Got 26. I still suck at these.

MAX HR Push-ups in 1:30

Did 39 of them. I should start hammering a lot of HR push-ups each week to help with chest size and tricep strength.

500m Row

My PR was a 1:34.4 so I tried to keep around a 1:35 or less early on, then started to kick it in with 150m left. Pulled off a 1:32.2 for a PR by over 2 seconds. Keeps getting better, but after that one I know I can go harder out of the gate next time.

Conditioning

Supposed to be a 1/2 “Cindy” but no pull-ups for me.

10:00 AMRAP

  • 5 Pendlay Rows (95#)
  • 10 C2D Push-ups
  • 15 Air Squats

I did 9 rounds plus 5 rows, 10 push-ups, and 4 squats.

My weight is up to the heaviest I’ve ever been, at 202.5# this morning. Starting a body fat challenge today and I measured at 15.4% on the device at the gym. I think I have a bit of an unfair advantage after gaining 8# in a week on vacation. I’ll be able to drop back to 195# in less than 2 weeks.

Back (Squatting) in The Saddle

Was looking forward to hitting a workout today. The rest in Costa Rica felt great, especially with a couple of massages. Kevin came over and squatted with me in the garage around 5 and then I did some conditioning.

Warm-up

  • Bottom Squat Holds
  • Stretching
  • 10 Good Mornings (45#)

Back Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 2×255#
  • 1×285#
  • 1×305#
  • 1×320#
  • 1×335#
  • 5×255#
  • 5×275#

Was thinking about trying to hit a PR today, but the pop just wasting there after not really firing the muscles in a week. The 335# was rough and only 5# shy of matching my PR, so maybe I’ll give it a go in a week.

Conditioning

10:00 AMRAP

  • 50 DU
  • 10 GHD Sit-ups (to parallel)

Knocked out the first round in under a minute, even with a trip after 1 DU, but did the next 49 unbroken. Started to struggle with the dubs in the middle rounds, but got myself to relax and slow down, then they flowed much smoother in the last few minutes. Finished exactly 7 rounds.

I rested 5 minutes or so.

10:00 Air Dyne (AD2) @ 80%

I felt like 70-75 rpm (I was steadily holding a 72 when the RPMs came around on the screen) was a good spot to be, but according to the 265 calories I racked up, it was about 75% of my PR for ten minutes. Worked up a good sweat though.

Three Wheel Triple

Slept late-ish again this morning. Still made time to get a protein+coffee and pre-workout shower though.

Warm-up

4 Round Tabata Mash-up

  • Air Squats
  • Zombie Kicks
  • Shoulder stretching
  • Rocket Ships

Strength

Back Squat 5×3 @ 80-90%

  • 10×45#
  • 5×155#
  • 3×225#
  • 3×275#
  • 3×285#
  • 3×295#
  • 3×305#
  • 3×315#

I’ve been bumping up all my numbers over the percentages. Last time I did 2 sets with 275# to start, so I replaced one of those with the 315# set. Not sure, but that might be a 3RM. Though I have done 5×305, so probably not a true 3RM at this point, especially with all of the heavy sets. Felt great too! When squats are going well, it’s a tough feeling to beat.

Conditioning

  • 40 Burpees
  • 40 Front Squats (45#)
  • 30 Burpees
  • 30 Front Squats (95#)
  • 20 Burpees
  • 20 Front Squats (135#)
  • 10 Burpees
  • 10 Front Squats (155#)

100 more burpees. YAY!! Something that really surprised me in this workout was how fatigued my front rack got, even in the first set of front squats. 100 burpees yesterday and 40 to start today, really fried the front delts. After doing 25 I had to go 8-7 to finish the 40. Then I went 12-10-8, 8-7-5, and an unbroken 10. Took me 16:19 to finish.

Sunday Super Squats

Headed over to Bay City for open gym at noon.

Warm-up

4 Tabata Rounds of Double Unders

Totaled 126 reps.

Strength

Back Squat (Super Squats!)

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×235#
  • 20×260# (PR)

10# higher than less than 2 weeks ago. Glad I went for it instead of only 255#. Felt pretty rough today. I bet the Air Dyne workout last night fried the legs.

Accessory

20 Pullovers with a 40# DB to open up the chest after the breathing squats.

OLY

Did a bunch of snatch position work from the hang to power position with 35#. No snatches due to my shoulder, but at least I can work on the positioning.

Conditioning

10:00 Row @ 80-85%

Kept it around a 2:05/500m pace and got 2,414m. Thought about doing some interval work, but not a great idea after the Super Squats.

80 More Burpees

My shoulders are actually tight this morning. Maybe from the 100 burpees? Or possibly from the power cleans? Went to the usual 9am class. Yesterday afternoon I had another appointment at Midland Chiropractic Sports Rehab. Seemed like they really dialed it up on the spinal decompression table because my low back was feeling weird the rest of the day.

Warm-up

  • 150m Row
  • 21 Air Squats
  • 150m Row
  • 15 Air Squats
  • 150m Row
  • 9 Air Squats

Strength

Back Squat 5×5 @ 70-80%

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×255#
  • 5×260#
  • 5×265#
  • 5×270#
  • 5×275#

Upped the ante quite a bit from a month ago. Felt great!

Conditioning

4 Rounds

  • 10 Pistols (alternating)
  • 15 GHD Sit-ups (on Roman Chair)
  • 20 Burpees
  • 1:1 Rest

I did pistols instead of HSPU and GHD instead of T2B. My rounds were 2:05, 2:09, 2:07, and 2:09. That’s 180 burpees in the last 2 days. You know they’re coming in 14.4 or 14.5.

Skill

7:00 EMOM

  • 30 DU

I only missed once in the 4th minute after 16 dubs. The RPM rope is money!

Nap Time

Body feels pretty good after doing 14.3 yesterday. My low back is a little tight and some soreness in the hamstrings. Tired from going to a late movie though and a 90 minute nap made me feel more tired. Kevin came over for some squats.

Back Squats

ben-smith-poster

  • 10×45#
  • 10×155#
  • 10×205#
  • 10×215#
  • 10×225#
  • 10×235#
  • 10×245#
  • 10×255#

Early in the day I was planning to give Super Squats with 255# a go. After the nap, I changed my mind. All these sets of 10 might have ended up being tougher though. I went through 235# doing them without resting between reps to make it fun.

Kevin took off and I jumped on the Air Dyne (AD2) for a slow 20 minutes. Didn’t even really break a sweat to get 284 calories. I’ve done more in only 10 minutes if that tells you anything.

Shoulder is Angry

The chest-to-bar pull-ups on Sunday and toes-to-bar yesterday have fired up the shoulder, so I better take it easy for a day or two. As usual, 9am class.

Warm-up

4 Round Tabata Mash-up

  • Shoulder stretching
  • Squat Jumps

Strength

Find a 20RM Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×235#
  • 20×250# (PR)

The last time I attempted a set of Super Squats was July 9th with 255#, when I only made it through 8 reps. I’d done 245# two weeks before that attempt, but my squats were taking a nose dive around this time. I went to class prepared to attempt the 255# today, but after much thought I decided to go for just the 5# PR since it had been so long since attempting a set of 20. It was tough, but nothing even close to as horrible as I remember SS being.

Conditioning

20:00 Cap

  • 20 Burpees
  • 30 Front Squats (95#)
  • 20 Burpees
  • 25 Front Squats (115#)
  • 20 Burpees
  • 20 Front Squats (135#)
  • 20 Burpees
  • 15 Front Squats (165#)
  • 20 Burpees
  • 10 Front Squats (185#)

Programmed with thrusters, but I need to rest the shoulder, so front squats it was. Turns it into an easier metcon, but still no walk in the park. I didn’t have a final set of 10# plates out, which probably prevented me from finishing. I was 4 reps short of finishing all 100 burpees and 100 front squats.

My squats are feeling strong!

Excited for Thrusters!

My back and hips were sore when I crawled out of bed this morning. I’m thinking it’s from the spinal decompression table since they’ve been ramping up the percentage or whatever setting they use. In for the 9am class.

Warm-up

4 Rounds of Tabata Mash-up

  • Jingle Jangles
  • Bear Crawls
  • Squat Jumps

Strength

Deadlifts

  • 5×135#
  • 5×225#
  • 3×275#
  • 5×295#
  • 3×325#
  • 3×345#
  • 3×365#

Wasn’t going near the 5×1 @ 90+% and aggravating my back again. These felt better than the lifts a couple of weeks ago, so I’d say treatments are working.

Conditioning

E2M

  • 7 Squat Clean Thrusters (“Cluster”)

* You have 1 minute to complete and 1 minute to rest. Start at 135# and add 5# each new set.

I made it through 150# and got stuck in the hole with the 5th rep of 155#. So that’s 4 full sets plus 4 reps. Pretty brutal. Happy to be able to go through that pressing movement though, because yesterday I couldn’t even shoulder press a PVC pipe!

2014-03-06-sq-cl-thrusters

5 Rounds

  • 10 Pull-ups
  • 10 Wall Balls (20#, 10′ target)

Pull-ups didn’t feel the greatest even doing just the kipping variation instead of butterfly to take some strain off the shoulder by eliminating the bottoming out. I had to break up sets quite a bit after the first 10 unbroken. Finished in 4:55. I could feel some weakness in the shoulder doing wall balls too, but did those unbroken without a problem.

Felt good to be able to participate fully with the class. First time in 2 weeks I haven’t had to substitute any movements.

Over to Kevin’s at 6pm for a squat session.

Reverse Hyper

  • 3x15x50#

Nice and light. Figured it would be good after deadlifts today.

Then I did Crossover Symmetry Activation (8 reps). I used blue (heavy) and yellow (light) for bands, except had to use the lightest green band on my right side for the 90/90 because the yellow was killing my shoulder.

Back Squats

  • 20×45#
  • 8×155#
  • 5×225#
  • 5×255#
  • 3×285#
  • 10:00 EMOM 1×305 (rapid fire!)
  • 10×225#

Worked up a good sweat with the set of 10 at the end.

Finished up with Crossover Symmetry Iron Scap. I used the red bands for Tiger Walk and Bear Hug and green for all of the rest. Super light, but with the injured shoulder it was plenty and I did double the reps for everything.