Back Squat – Page 5 – Nick Momrik's Fitness Logs

Jerk Block Squats

Yesterday I played a quick 2.5 hour round of golf riding in a cart. Earlier this week I posted some thoughts about the CrossFit Games changes. Go check it out.

Out in the garage around 11. Had to fix one of the adjustable dumbbells first, which got bent when it tipped over last week.

Active Life – Bulletproof Shoulders 14

15:00 for quality

10 Pass Throughs
30s Double DB Overhead Hold (35# DBs)
60m Farmer Carry (53/50# KBs)
10 Push-up T

Got through 5 rounds. I thought I was going light for the overhead hold, but those were tough.

Strength

Back Squat

10×45#
5×95
5×135
5×165
5×185
5×195
5×205
5×215
5×225

My back felt weird in the 135 or 165 set and I got a little worried. Things loosened up and I concentrated on my positions. Those last sets felt heavy. What a difference 2 years makes. It’ll come back though if I keep slowly increasing the weight and/or reps each squat session.

I was squatting off the jerk blocks again. Not ideal. Last Sunday I did a bunch of work compressing the gym stuff and cutting down on reserved floor space to prep for parking two vehicles in the garage. Need to get that new rack up.

Conditioning

2.09 Mile Run

Feeling better with my running. Took 19:34. Still a long way to go.

2018-09-22-splits

Finishing up lunch and then I’ll mow the lawn before spending more time reorganizing the garage.

Sets of 5 or 3?

Walked 18 holes yesterday on a cooler day when it misted/drizzled off and on the entire round. Tt was actually quite comfortable though with pants and a long sleeve t-shirt under my golf polo. Instead of going to class today I decided to do yesterday’s programming because I need the squat work. Out in the garage around 5pm.

Warm-up

2 Rounds

1:00 Airdyne
10 Air Squats
10 Shoulder Rolls (PVC)
10 Good Mornings (PVC)

Strength

Back Squats

10×45#
5×95
5×135
5×165
3×195
5x3x225

I squatted off jerk blocks, so it was like an extra half rep each set. Need to get my new rack installed this weekend.

Conditioning

Warmed up my power cleans with five at 45# and at 95#.

15:00 AMRAP

30 DU
15 Power Cleans (115#)
30 DU
15 T2B

Started with 3×5 on the cleans, then went 5×3 for 3 rounds, and 3×5 in my 5th round. I had debated on 3×5 or 5×3 for toes to bars, but stopping at 3 felt right during the first round so I did 5×3 every round without issue. I think I’ve mentioned plenty of times how I don’t like the bar in my garage. I only missed one double under, at 14 in the first set of round three I believe. Finished four full rounds, the dubs, cleans, and 8 more dubs for 4+53. If I was going to do it again I might stick with the power clean sets but try doing 3×5 T2B throughout.

Safe is Strong

My workout schedule is a bit messed up with the gym + golf day yesterday, so have to be careful not to overdo things. I did the shoulder rehab work in my garage before I went to the 4pm class.

Active Life – Bulletproof Shoulders 8

Warm-up

10 Push-up Shoulder Taps
10 PVC Passes

Odd this wasn’t 2-3 rounds.

4 Sets (each arm)

6 Single Arm High Pull (35#)
45s Rest between arms

Warm-up

1:00 Assault Bike
20 Air Squats
1:00 Assault Bike
1:00 World’s Greatest Stretch (each side)

Strength

Back Squat

10×45#
5×135
5×185
3×215
1×235
2x3x215
5×195
10×185

The single was supposed to be at 90%, but I really have no clue what I can squat now. I just know it has to be under 300, so I calculated my numbers off 265. Start light since I haven’t been squatting and stay safe. It was 80% for the triples, 75% for the set of 5, and 70% for the set of 10. Felt pretty good and the bar definitely felt lighter after the single.

Conditioning

4-3-2-1 Rope Climbs (13′)
20 Shoulder Taps
20 Wall Balls (20#, 10′)

Had to share the rope, so waited a lot more than I would like. I think I could have come down and gone right back up doing every set unbroken. Really enjoying the rope climbs because I can get up there so quick. Instead of doing handstand holds for my scale from walking I figured the shoulder taps would at least get me some single side work. I had 30 in my head as a rep count, but when I was approaching 20 in the first set I knew that was enough. Need to do those more often, which I used to do. I did them with my back against the wall, which I think is the harder version, though it mimics handstand walking better. Wall balls were all unbroken. Finished in 9:10.

https://twitter.com/youmuppet_/status/1007995581900447744

Build it Back

Out in the garage after 9:30am.

Active Life – Bulletproof Shoulders 7

3 Rounds

10/10 Single Arm RKB Swing (35#)
10/10 Single Arm Suitcase Deadlift (53#)

4 Rounds

50m Farmer Carry (2×90#)
10/10 Shoulder Nerve Flossing (10 palms down and palms up)
45s Rest

Holy shit! Those carries got rough to hold on to. I finally figured out a good way to strap in the weights without them banging up my legs.

Strength

Back Squat

10×45#
5×95
5×135
5×165
5x5x185

I don’t have my new rack installed yet and there is a big tool on one of my jerk blocks, so I took every set from the ground. The squats felt heavy, but have to build back up from somewhere.

Conditioning

Ran 2.02 miles in 20:36.

On to the Next

I was too tired from the weekend to golf, so it was a complete rest day. I was right about losing weight from working on the truck in the garage all weekend in that heat. Was 205 in the morning yesterday.

Now that the back rehab is done, I figure I’ll try out some of the other Active Life programs, especially as my 2-day/week membership at the gym is through the end of this month and then there is an ownership change taking place. Looking forward to getting in the gym more often again. Went out in the garage around 4pm.

Active Life – Thick Pack – Warmup

20 Side Shuffles (5m)
2:00/2:00 Banded Posterior Hip Distraction
10/10 Lateral Leg Swings
10/10 Lateral Box Step-ups (18″)
5/5 Eccentric Ankle Dorsiflexion

Active Life – Shoulder Flexion

4 Sets (2x each arm)

50m Overhead Carry (70# KB)
Rest 30-60s

Might as well try to correct this shoulder impingement, which has kept me off the rig.

Conditioning

300m Run
30 Back Squats (135#)
300m Run

I guess counts with 3 are my thing lately. Slow but unbroken on the squats and felt pretty good on the run. Funny how dropping 10 pounds makes running easier. 🙂 Finished in 5:21.

Active Life – Thick Pack – Workout

1:00/1:00 KB Psoas Mobilization
10:00
- 10 Glute Bridges (3s hold)
- 10 Curl-ups (3s hold)

This first day of “Thick Pack” work was exactly the same as I’d done in some of the other programs. Got through 5 rounds.

Lunge to the Death

Went to the 4:30 class.

Warm-up

15:00 EMOM (alt)

50′ Butt Kicks + 50′ High Knees
20 Air Squats
15 Supermans

Strength

Back Squat

10×45#
10×95
10×135
10×165
10×185
20×135

Can’t remember the last time I’ve squatted that many reps. Felt fine.

Conditioning

12:00 EMOM

5 Burpees
MAX Front Rack Lunges (75#)

I did 2 rounds of 12, then 8 rounds of 10, 12, and 14 for a total of 130 lunges. Fucking terrible, especially in the front rack.

Walked 400m to cool down.

Raked

I did a bunch of raking on Sunday and wanted to finish up the front yard before today’s trash collection, so I ended up making yesterday a rest day to rake. Out in the garage in the afternoon.

Active Life – Hips

Workout – 4 Rounds

8 Side Shuffles (5m)
20 Walking Lunge (25# DBs)
10 Alternating Kossacks

Cooldown

1:00/1:00 Hip Wind Up Stretch

Conditioning

10 -> 1

Burpee Box Jumps (24″)
Back Squats (95#)

Didn’t look at the clock the entire workout and was surprised to see it took 10:27. Felt like I went much faster than that.

Active Life – Back Max

12:00

10 Alternating Prone Thoracic Extension Rotation
5/5 Split Squat Rock Back (3s pause)
10 Alternating Dead Bug
5 Evil Wheels
10 Bottom of Burpee

Work for quality. Got through twice plus through the evil wheels in a 3rd round.

Fight the Urge

Planned to workout yesterday, but after watching golf and being 6pm I wasn’t up for it. In to the gym at noon today.

25-20-15

HSPU
Box Jumps (24″)

Did the handstand push-ups 10-8-7, 8-7-5, and 8-7. Had to resist the urge to do 3×5 for the 15. Jumped and stepped down every rep. Finished in 8:17.

Warmed up Pendlay rows with 8×45#.

4 Sets

6 Evil Wheels
8 Pendlay Rows (115#)

Warmed up back squats with 4×115, 2×165, and 2×185 to also give me a feel for what load to use.

E30S 10:00 (alt)

5 Burpees
2 Back Squats (205#)

Maybe should have used 225#, but didn’t want to push it.

Go Eagles!

Back to reality with snow overnight. Slowly made it to the gym today.

Active Life – Single Leg Bias – Warm-up

10 Eccentric Knee Flexion (30#)
10 Paused Wall Balls (3s pause)

Conditioning

15:00 AMRAP

5 Muscle-ups
10 Burpee Box Jump Overs (24″)
15 Back Squats (95#)

Been a couple of months since I did a muscle-up on the rings I think. Did 3-2 on all MU and jumped all my burpees and box jumps. Got through 4+3.

Active Life – Single Leg Bias – Workout

4 Sets (2x each arm)

100m One Arm Farmer Carry
1:00 Rest between arms

I used 28kg and 32kg. Rough with that 32!

Midline

Tabata – 6 each, alternating

Russian Twists (45# plate)
Hollow Rocks

Got ugly real quick. I did 20-20-18-18-18-24 for the twists and 20-18-12-12-12-16 for the rocks.

2018 Begins

A few areas of my upper legs are lit up! Could it be from those squat jumps? Finished making my Bluetooth speaker. It’s soooo nice having some real volume in the garage.

Active Life – Single Leg Bias

Warm-up

10 Lateral Step Overs
3 Sets
- 8/8 Eccentric Ankle Dorsiflexion

Will my calves ever stop being sore when I do these?

Workout – 6 Sets (3 each arm)

12 One Arm Front Squat (53#)
10 Groiners
1:00 Rest

This combo really gets be breathing heavy. It’s essentially 120 mountain climbers.

Strength – Back Squat

5×135#
5×185
5×205
5×225
3x5x245

Humbling. I try not to think about what I could squat before. As I was walking the bar in after my final set I felt a little something in my left lower back. Fuck!

Then as I was getting out the dumbbell, this mother fucking 2.5# plate dropped right on the nail of big toe. I let out a bit yell. No marks on my foot yet.

Active Life – Back Max

3 Rounds

8/8 Turkish Sit-up (45# DB)
8/8 1 Arm RKB Swing (70#)
8 Evil Wheels
8 Good Morning (125#)
30s Barbell Overhead Hold (125#)

Wasn’t sure if I was going to feel anything in my back, but seemed ok. Using the seventy pounder for the one arm swings may be a bit much. Realized in the second set of good mornings that they should have been sumo stance. Next time.