Back Squat – Page 30 – Nick Momrik's Fitness Logs

Volume Bench

Didn’t get the most sleep because I was still on a high after the competition and watched Dexter and Breaking Bad. In at 10am for some work.

Warm-up

5:00 Air Dyne
PVC Pass-thrus

Strength

Bench Press

Kevin suggested I do a “Volcano” by doing sets of 8 until I was about to fail, then 5s, 3s, and finally singles.

10 @ 45#
8 @ 95#
8 @ 115#
8 @ 135#
8 @ 155# (I put on the slingshot starting with this set to help me get more volume)
8 @ 165#
8 @ 175#
5 @ 185#
5 @ 190#
5 @ 195#
5 @ 200#
3 @ 205#
3 @ 210#
3 @ 215#
3 @ 220#
3 @ 225#
1 @ 230#
1 @ 235#
1 @ 240#
1 @ 245#

I know it was with the slingshot, but I haven’t put up over 225# since last November when I set my PR at 235#. Can’t count those big singles as a PR today because they were equipment assisted, but it was very encouraging to push that much weight after so much volume (20 sets) and with pretty short rest between sets.

Back Squats

2×5 @ 135#
5 @ 185#
3 @ 225#
1 @ 255#
1 @ 275#
1 @ 295#
3×5 @ 225#

We took it easy since we got in quite a bit of leg work in the competition. Good time to focus on technique.

Conditioning

10 Rounds

1:00 Row
1:00 Rest

I tried to keep my pace under 1:40, which was a struggle in the last few rounds. My meters rowed splits were 294/299/300/301/299/300/303/300/299/303.

No Touch-n-Go Snatches For Me

Went to open gym. It was a packed house tonight!

Warm-up

3:00 Air Dyne

Snatches

5:00 45# Snatch Position Work
2 @ 95#
2 @ 115#
5 @ 135# (disaster trying 2 TnG for the competition Sunday. I’ll be dropping each rep!)
EMOM: 1 Snatch
- 145#
- 150#
- 155#
- 160#
- 165#
- 170#
- 175# F
- 175#
- 180#
- 185# F
- 185# F (waited a few minutes before this last attempt)

Felt ok, but wasn’t all that comfortable with so many people moving around me and talking to me when my next minute was about to start. Probably not the best thing to do during an open gym.

Back Squats

2×5 @ 135#
5 @ 185#
2 @ 225#
2 @ 255#
2 @ 275#
2 @ 295#
1 @ 305#
1 @ 315#
4×3 @ 255#

Didn’t feel as good as Wednesday, but that’s 3 heavy squat days in a row and 5 this week, so I’ll take the effort. A lot of heavy reps!

WOD

10 Rounds

30s Row
30s Rest

The added deadlift and squat strength is translating to much more power on the rower. My meters were 151/152/153/154/154/154/154/156/157/158 and I still felt great at the end.

Eating to Perform and Performing PRs

Starting keeping track of food yesterday in an attempt to eat following some of the Eat to Perform guidelines. A lot more carbs than I’m used to eating. Went in at 10am to lift with Kevin.

Warm-up

500m Row
PVC Pass-thrus

Olympic Lifting

More snatching! Did my typical 5:00 with 45# on the training for position work and then got into the snatches. Had no plan going in, but wanted to try to set another PR.

3 @ 95#
2 @ 115#
2 @ 135#
1 @ 155#
1 @ 165#
1 @ 170#
F/1 @ 175#
F/F/F/1 @ 180#
F/F/1 @ 185# (PR)

When I get up there I have to remember to be explosive and not focus too much on dropping under it. I also need to stay patient with standing up. Was frustrating with so many misses, but mission accomplished. Ten more pounds for a body weight snatch!

Strength

Wanted to do back squats, but didn’t really have a plan for them either.

5 @ 135#
5 @ 185#
5 @ 225#
5 @ 255#
1 @ 265#
1 @ 275#
1 @ 285#
1 @ 295#
1 @ 305#
1 @ 215#
1 @ 325#
1 @ 335# (PR)

Wasn’t expecting that, especially after already doing so many singles. Felt good to have my squat back. Kevin pointed out that I’d let my elbows drift back sometimes on the way up, which caused my forward lean and ugly squat. I was able to keep it pretty solid after that, but it happened on 335# lift and I was able to power through it.

Back at 7pm to workout with a class.

Warm-up

3 Rounds

20s Bottom Squat Hold
10 Zombie Kicks
5 Burpees

Strength

10:00 EMOM

Odds: 5 RDLs (195#)
Evens: 10/10 Kroc Rows (62# KB)

Today I learned that the RDL is not another name for a stiff leg deadlift, which I always thought was the case. I’ve always been doing SLDL and calling them RDL. Whoops!

Here are some short demos and explanations from Catalyst Athletics for each type of deadlift:

10:00 EMOM

8 Strict Chin-ups
30s Plank

Trying to use the chin-ups to work my biceps to help out my elbows, which hyper-extend. The right one has been getting achy for a few weeks due to all of the snatch volume.

WOD

12:00 AMRAP

5 SH to OH (115#)
10 Deadlifts (115#)
15 Box Jumps or Step-ups (24″)

Two minutes longer than Open WOD 13.2, but I got about a round less. I did all box jumps until the final round, which I think gassed me a lot more. I never took a break during the Open, but took quite a few today. Managed to get 7+26, but was expecting more. I did all of the push jerks and deadlifts unbroken without a problem.

Light Garage Work

Rest day, but wanted to get moving a bit and do some active recovery as well. Went out to the garage around 5-ish.

Warm-up

3:00 Air Dyne

Strength

5 Rounds NFT

10 GHD Sit-ups
10 Back Extensions
10 Back Squats (45#)
10 Shoulder Presses (45#)

Tried to be as explosive as possible on the GHD sit-ups and was hitting the foot pad with my feed and even had the front of the GHD come off the ground a little on some reps.

WOD

20:00 on the Air Dyne for 439 calories and 10.52km.

Open Gym Sunday

Went over to the Bay City box during open gym.

Warm-up

500m Row (1:53)
DU

Olympic Lifting

Still working on the snatches. Really need to start getting in some clean and jerk work too.

5:00 Snatch Position Work (45# on training bar)
2 @ 95#
2 @ 115#
2:00 E20S (135#)
2:00 E30S (155#)

If I was feeling good I was going to work up and maybe go for a PR, but my shoulders are still rocked from Thursday and Friday.

Strength

5 @ 135# Back Squats
5 @ 50# Snatch Presses
5 @ 225# Back Squats
5 @ 80# Snatch Presses
10:00 EMOM
- Odds: 2 @ 285# Back Squat
- Evens: 5 @ 100# Snatch Presses
3 Rounds NFT (Back off sets)
- 3 @ 245# Back Squats
- 5 @ 80# Snatch Presses

WOD

I was going to try some max sets of pull-ups, but I kept losing my rhythm after 8 reps. Did about 4 sets like that.

Tried part of an event for next Sunday’s team competition with Katy.

4:00 AMRAP

AMRAP Wall Balls (20# MB, 11′ target)
* All team members do 5 burpees EMOM

We alternated minutes and I got about 25 wall balls in during each of my minutes.

6 Rounds

30s Air Dyne
30s Rest

Racked up 88 calories. Legs were dog tired from all of the squats.

6 Rounds

30s Row
30s Rest

So much easier to maintain a good pace from interval to interval than the damn Air Dyne. Started a little slow on the first round, but picked it up and was consistent the rest of the way.

180 Pounds of Snatch

In at 10am by myself this morning. Everyone else bailed.

Warm-up

3:00 Air Dyne
Behind the Neck Band Pull Aparts (purple)

Olympic Lifting

Did 5:00 of snatch position work with 45# on the training bar, a couple of quick snatch singles with 95#, and then started doing a snatch single EMOM. Not a big fan of snatching heavy without anyone around, but oh well.

115#
125#
130#
135#
140#
145#
150#
155#
160#
165# (Fail)
165#
170#
175#
180# (PR)
185# (Fail)

Had 185# up over me but was too soft and too far forward. Rested 3:00 and gave it another shot with a similar result, but the first attempt was better. I’ll get it next time.

Strength

Shoulder Presses & Chin-ups

5 x 85#
10 Strict Chin-ups
5 x 105#
10 Strict Chin-ups
5 x 115#
10 Strict Chin-ups
5 x 130#
10 Strict Chin-ups

Pendlay Rows

5 x 115#
5 x 135#
5 x 155#
5 x 165#

I should have went for more here, but haven’t done them in weeks.

WOD

4 Rounds

200m Row
30s Rest

Felt solid on the rower. Didn’t want to over do it, with plans to go to class at night.

Went to the 7pm class.

Warm-up

3 Rounds

1:00 Bottom Squat Hold
15 PVC Pass-thrus

Strength

Back Squats

Warmed up with 10 @ 45#, 5 @ 95#, and 5 @ 135#.

5 @ 185#
5 @ 225#
5 @ 225#
5 @ 265#
5 @ 265#

Ass To Grass! Back using the weightlifting shoes today to help me out with my squats and stuff. Squats are feeling better finally.

WOD

15-12-9

Deadlifts (225#)
HSPU

Finished in 4:10. This was just 9 reps of each short of being “Diane” but 9 reps of each more than the 12-9-6 I did in 5:18 back in November. Over a minute faster with 18 total reps extra. I’ll take that improvement! I can probably finally knock out the real “Diane” in a respectable time now.

Rest 4:00

15-12-9

One-arm Snatches (45# DB, alternating)
Burpees

Did this one in 3:41. Liked these WODs!

Core

3 Rounds

5/5 Turkish Get-ups (increasing each round, 30#/35#/40# KB)
90s Rest

Good work to improve shoulder strength and stability.

Tuesday Times Two

Scorching high in the 90s today and was already about 80 out at 10am when I went in.

Warm-up

Run 300m
2:00 Air Dyne

Olympic Lifting

Snatch Balances

2 @ 95#
2 @ 125#
2 @ 135#
2 @ 155# (Failed first attempt at 2nd rep, then made it)
1 @ 165#
1 @ 170#
1 @ 175#
1 @ 180#
1 @ 185# (Failed first try, then made it)

Once it gets heavy I don’t drop under enough. It turns into more of a snatch push press and an OHS, but I’m getting more comfortable under the weights.

Snatch Deadlifts

3 @ 165#
3 @ 175#
3 @ 185#
3 @ 195#

Wore lifting straps this time to save my thumbs. Feels so heavy!

Strength

Warmed up back squats with 5 @ 185# and 3 @ 225# and did a quick set of 5 snatch presses with an empty bar.

10:00 EMOM

Odds: 5 @ 100# Snatch Press
Evens: 2 @ 275# Back Squat

In the first couple of sets I was coming forward in the descent on my back squats, causing me to be leaning forward and toe-sy on the drive back up. By focusing on it I was able to correct it for the rest of the sets.

Cooled down with 5:00 on the Air Dyne. Back at 5pm for class…

Olympic Lifting

20:00 to work on:

1 Muscle Snatch + 2 Snatch Balances

This was our warm-up. Started with a training bar for some reps, then a women’s bar, and finally a men’s bar. Started adding 10# at a time and got up to 105#. First time really ever doing muscle snatches. I really focused on dropping fast on the snatch balances.

WOD

10:00 AMRAP

30 DU
15 Power Snatches (75#)

I really tried to hit my hips, but it was a struggle when you have so many reps and are really fatigued. Completed 4 + 37 (30 DU and 7 snatches). Sweating like a pig. High reps on the barbell killed me as usual.

Finisher

50-40-30-20-10

Sit-ups (Anchored with DBs)
Russian swings (53# KB)

My core was still sore from the GHD and T2B I did a few days ago. This fired those abs right back up. Talk about a burn and not being used to the anchored foot position really worked the hip flexors a lot more. I had a nice puddle of sweat under my back after this.

Rest day tomorrow!

Shouldering Sunday

Yesterday was a much-needed rest day, but got up early and golfed 18 holes in a cart, then had a 90 minute massage in the afternoon. Got a solid 10 hours of sleep last night. Headed over to Kevin’s at 11.

Warm-up

4:00 Row
PVC Pass-thrus

Olympic Lifting

Snatches

Did doubles with 10-15 seconds between each rep.

95-115-135-145-155-160

I missed on the 2nd attempt at 160 and then went again for what felt like my best attempt of them all.

Block Snatches (mid-thigh)

I did a double of snatch + OHS, again taking 10-15 seconds between each rep.

95-105-115-125-135

Felt a lot more explosive off the blocks then I did from the floor. Didn’t try to get super heavy here, even though I’ve done 145# before.

Strength

Back Squats

5 x 135#
5 x 160#
5 x 190#
5 x 225#
3 x 260#
8 x 190#

Squats felt great today. No forward lean and legs were steady.

Incline Bench Press

8 x 45#
8 x 95#
8 x 115#
8 x 115#
5 x 125#

We had the bench set at a pretty aggressive incline. Hopefully these will help out with both my shoulder press and regular bench press.

Incline Bench Press w/ Earthquake Bar

8 x 50#
10 x 60#
5 x 70#
10 x 70#

First tried to go with a 35# KB on each side of the bar, but I was all over the place and racked it after 1 rep. Dropped to lower KBs and got a lot more comfortable with it, allowing me to knock out a big set with the 35s at the end.

Core

During halftime of the Lions game I went out to the garage.

4 Rounds NFT

15 GHD Sit-ups
15 Back Extensions
10 T2B

I had to drop off the bar after 9 in round 3 of the T2B and then the last round did them 6-3-1, but everything else was unbroken. Haven’t used my pull-up bar in a long time and it’s a lot different feel compared to the bars at Survival Fitness.

Conditioning

Went over to the track at Heritage around 7:15 to run some sprints with Michelle. Jogged 800m to warm-up and then walked 600m to cool down.

E2M 20:00

100m Sprint

Hamstrings on fire!

Back to Classes

I’m hitting up classes again for a couple of weeks for a change of pace. Went to 9am today.

Warm-up

PVC Pass-thrus
PVC Snatch position work

Olympic Lifting

10:00 to work up to heavy power snatch for the day.

45# – Position work and progressions
95# x 3
115# x 2
125#
135#
145#
155#

Felt damn good today. Took about 70% of that heavy power snatch for the following…

EMOM 10:00

3 TnG Power Snatch (105#)
3 Strict Chin-ups

Again felt solid on all 30 and didn’t have trouble with the chin-ups.

Strength

Did 5 x 105# and 3 x 185# back squats to get the muscle firing.

EMOM 10:00

Odds: 5 Back Squats @ ~80% (225# 235# 235# 245# 255#)
Evens: MAX DB Strict Press (45# DBs)

The back squats were tough, but I think my body responds better to this type of volume. Torso was pretty damn good today but could feel it drifting forward at the end. I did 10/10/8/6/5 on the presses. This was also really tough on the cardio.

WOD

8:00 AMRAP (Partner)

Prowler Sprint – 25m High, 25m Low (180#)
Weighted Plank (45#)

Keep switching between each with your partner. Not easy after the squats and you couldn’t catch your breath on the planks.

I stayed after and did 5:00 on the Air Dyne for a cool down and then 0.46 miles of sled drag with 115#.

Snatchin’ Sunday

Trained out in the garage tonight for a couple of hours. It’s amazing how much you can accomplish by yourself without talking to anyone. Solid night of work.

Warm-up

0.45 Mile Sled Drag (115#) around the block

Olympic Lifting

Thacker Warm-up

After hearing them talk about a better snatch warm-up on the Barbell Shrugged Podcast, I had to check out the Thacker snatch progressions. Let me tell you, they are no fucking joke. I was sweating my ass off and breathing hard halfway through each part. I’m going to try to do this once or twice a week.

Snatches

3:00 EMOM

2 Snatches (95# 115# 125#)

Rest 4:00

10:00 EMOM

1 Snatch (135# 135# 145# 145# 155# and then repeated)

I completed every snatch today. Feeling more and more comfortable with the improved technique.

Snatch Deadlifts

2 @ 165#
2 @ 165#
2 @ 175#
2 @ 175#
2 @ 185#

Figured it was time to start feeling the correct positioning with higher weights. Felt good, but hard on the thumbs. Might use straps next time.

Strength

Back Squats

5 @ 135#
5 @ 165#
5 @ 195#
5 @ 195#

Light squat day. Key thoughts for were to lead with the hips back first, push knees out, and keep a vertical torso.

Shoulder Press

5 @ 85#
5 @ 105#
5 @ 115#
5 @ 125#

These felt really tough.

4 Rounds NFT

20 GHD Sit-ups
20 Back Extensions
5 GHR
5 Snatch Press 95#

Took a short rest after 14 sit-ups in the first 3 rounds and then did all 20 unbroken in the last round. Mid back had something going on in those last 6 reps which didn’t feel very good. Trying to not lead up with my ass on the GHR but it’s really tough. Maybe I should try static holds in the straight out position. I have a hard time getting 95# moving but then it’s not that bad. My neck gets sore from these from having to push it forward so I don’t bang my head with the bar.

Cool Down

Walked 0.53 miles around the neighborhood.