Squat Wednesday April 15 and Bench Friday April 17

Wednesday 4/15

SSB box squat to parallelish box (one notch down from highest setting:) 25’s x 2-3, 45’s x 1, 45 + 25 x1, 2 plates x 1, 2 plates +25 x 1, 2 plates + 25 + 10 x 5,5,6

invert row: bw x 2 x 10 triset with

isometric hold hip thrust: bw x 45s, 45s triset with

reverse hyper: 45 per side x 15, 20

ADSR: 2 plates x 1 trip per side

side plank on tall jump platform: 60s per side

random other sled work

 

Friday 4/17

bench, inside orange power rack: 45×2, 95×2, 135 x 1, 185×1, 225×1, 245×1, 275×1, 280 x 5,5,7 I switched to the rack because I won’t always have a spotter due to my work schedule. Safety first, plus this way I can set up farther underneath the bar to more easily give my own lift-off’s.

push up, hands on lowest platform box thing: bw x 15

invert row: bw x 10

sled presses/sled reverse flies: One plate x 75 reps (broken up into sets of 25 alternating)

 

 

Squat Wednesday April 15 and Bench Friday April 17

Squat Training Wednesday April 8, 2015

Had a decent squat workout tonight and a nice little PR.

SSB box squat, one down from the highest setting: 45’s x 1, 45 + 25 x 1, 2 plates x 1, 2 plates + 10 x 1 (belt), 2 Plates + 25 x 5,5,6 (PR)

Reverse hyper: 90 x 2 x 15

prowler push, no weight: 6 lengths (four lines on concrete) with 60 sec rest

Believe me, I felt kinda stupid pushing an empty prowler but I know last week the pushes didn’t go to well even with 25’s. Just getting into position and trying to move fast was hard enough.

ARSD: plate + 25 x one trip per side

Fwd drag from ab pulldown position: plate + 25 x 1 trip, 2 plates + 25 x 1 trip

Squat Training Wednesday April 8, 2015

Training Feb 6, 2014

I’m filing this from my improvised stand-up desk on my treadmill. I’ve been doing a lot of that lately. It’s boring but it’s also conveniently located in my living room and it doesn’t bother my foot too much.

Tuesday’s Strength Training (speed/conditioning focused)

hang clean: 175x10x3 ~60s rest

de box squat to medium box + 35lb plate:up to 185 x 6 x 5 ~60s rest These were super fast on first and second set.

invert (hanging, bodyweight) row on smith machine, 5 hooks up (4 showing): bwx12,12,10 Set one was super fast. I always try to cut myself in half with the bar on these, do them explosively as possible. I used to tell my clients that they should pull their rib cage halfway through the bar so if the bar were a blade we’d have to take them to the emergency room.

I finished with a bunch of kettlebell work with a pair of 20s doing a complex with curls, rdl, row and front squat. The volume on these was terrible. Next time I’ll do these more diligently and get some more reps in.

I’ve been doing a bunch of mobility work every day, even coming in on off days just to do it. I’m trying everything I can find on Mobility WOD for hip mobility/acetabular impingement. Great site and Kelly Starrett is a saint.

Training Feb 6, 2014

More Updates

Hello, all you little goombas in Attack-land. Training has been pretty uneventful. I was on an exercise working 14 on/21 off for a while and that threw my diet, training and recovery all out of whack.

On the plus side, I’ve been making a lot of progress in fixing my junky hip. As long as I make sure to traction it I can do some squatting without limping around afterwards. On the down side, I’m weak as a kitten. I’m up to using double black bands for the tractioning exercise. That’s a hell of a lot of tension pulling on my ol’ leg bone.

military press: 45×3, 95×3, 135×2, 155×5,5,5(+2 jerks) 75×15 I’m not sure what was up but all my militaries felt horrible. Either too narrow or too wide grip I think. It also killed my right hand, which is weird.

Front squat: 45×5, 95×3, 115×2, 135×1, 155×1, 185x 2 x 5

box squat: worked up to 135×10, 155×10, 165×10 on the medium box with no shims on top. I laddered my way up in weight and down in box height, being super cautious. I really hope this movement just feels weak because it is from not being able to train it for so long. I hope it’s not the case that something is still messed up and I haven’t rattled it loose.

double stack lat pulldown: workup to 50 per stack x 2 x 15 superset with 20 bodyweight squats to low bench

25 pushups and some more tractioning and stretching

 

 

 

More Updates

Workout, Delicious Dinner and Okay Labs

First my workout:

hang clean: 180 x 10 x 3 1:30 rest on these and never really felt exerted

speed box squat, medium box + 45 plate: 165 x 6 x 5 1:00 rest, strict Speed was good on these, and because I didn’t push the depth at the start my hit didn’t even twinge till set 2 or 3. It didn’t feel great by the end but it didn’t feel as bad as normal. I think I’m slowly getting my hip flexors back where they need to be. I was pretty aggressive with the prone butterfly stretch/mobilization today and i think it payed off.

oly bar curl, as fast as possible: 70 x 3 x 10 1:00 rest, strict

2000m test on Concept 2:

New PR on the Concept 2, Monday January 6, 2013
Pics or it didn’t happen, bro.

Finishing in almost 8 flat was a new PR. Already making progress on those 2014 goals. I definitely will be taking down these PR’s once I read up how to set up the rower correctly.

I also got some pullups done today at work, which I don’t want to forgot. I got 8 reps with a lonnnng deadhang pause on each rep.

Now, onto dinner. I scarfed it down too fast to snap a picture but I made some tasty and quick green curry with beef, cucumber and kale. I didn’t have Jasmine rice, which is my hands down favorite, but there was already cooked brown rice in the fridge. I added a table spoon of green curry paste I got at the Asian market to a little bit of water in a small sauce pan. It’s much hotter, cheaper and better for you than what I have seen in my local grocery store. Plus it comes in a sweet tub.

To that I added a teaspoon of macadamia nut oil and 5 ounces of under blade steak that I scrupulously trimmed the fat off of. I just dumped a little bit of chopped cucumber on top and then a big heap of kale that I smashed down with the lid. I let it simmer covered while I hopped in the shower and when I got out, voila, tasty green curry without a lot of junk. If I had had a little scallion it would have been perfect.

Last item, I got my lipid panel back today, which I was sweating. Turns out it wasn’t too bad. Increasing my HDL is going to be a priority over the next few months but at least I’m not in any imminent danger.

Workout, Delicious Dinner and Okay Labs

My Move-Fast Day

Session from 12-31-2013

I hate calling it “dynamic effort” work or “speed work”. I’m just going to call it my move fast day.

power clean from hang: 175 x 8 x 3 (weight x sets x reps) 2:00 rest

I hate my clean. These sets were really easy because I wanted to make sure I was starting out very conservatively. Especially with this many sets I wanted to make sure that in a few weeks as I increase weight that I’ll be able to get all my reps.

box squat: 155 x 6 x 5 1:00 rest, medium height box plus a 45 plate – done as explosively as possible.

I supersetted these with a set of two deadhang pullups with a long pause on bottom of each rep (~6 seconds) My hip is still touch and go on squatting. It’s the bottom position that aggravates it and I had to raise the box height for my last two sets. I know someboyd is going to pull up some old West Side template or reference Prilepin and tell me that I’m doing too many reps. Well, my speed is still good and my help is sort of the limiting factor so I’ll take the volume wherever I can get it. Even with this weight at this tempo I was pouring sweat.

oly bar curl: 65 x 3 x 10 with long pause at bottom, done as explosively as possible.

Finished with a 2000m test on the Concept 2. It was horrific. I finished in 8:08.2 I really think I could have smashed that but my hip flexors were smoked. Getting such a pump in my unilateral hip flexors was a novel experience and I’m thinking now that weakness in my psoas might be what’s bothering my hip. Great conditioning and maybe even rehabbing my hip at the same time! Awesome.

Normally I wouldn’t have done a thorough cooldone but I felt wobbly enough on my feet that I walked for about 5 minutes on the treadmill.

Today my abs, all the way from somewhere deep down by my pubis, all the way up to my pubis are smoked. That’s another new sensation.

My Move-Fast Day

Squatting I Can Feel Good About

I was going to add an exclamation point to the title, but I’m not actually that enthusiastic about it. I can feel just good about it, not great. Also, I had to get all my training done, in and out the door, in two hours tonight which is a rush for me. I know, everyone on the internet only train for an hour to optimize hormone levels but it is what it is.

bench press: worked up to 320 x 3 x 3 This setup felt weird but I got my required number of reps so I’m okay with it.

floor press: 135xsome, 185 x 3 x 12 I don’t really like floor press. It’s a weak movement for me, it doesn’t feel right and it seems to bother my wrists, especially with a fat bar. I used a regular Texas power bar for these tonight.

pullup: bw x 3 x 12 Kept these simple. I supersetted them in with my floor press and squat warmups.

close grip Conor press against double mini bands: quarter per side x 15 reps

safety bar squat to just above parallel box: worked up to 330×3,3,12 I think this was a PR with the safety bar. I don’t know if it’s because my waist is back up or what but since my hip has been healed up my squatting has felt much stronger.

Just a reminder:  I almost always warm up with an empty bar, if even for a few reps. It’s always better to be more cautious in your warmup if in doubt. This doesn’t mean you need to take a bazillion sets and reps, in fact I would advise the opposite. I would reccomend keeping the reps low and adding sets. In fact, I notice we often warm up with 1-3 reps so a warmup to 315 on the bench would typically look like this:

45×5, 95×3, 135×1, 185×1, 225×1, 275×1, 295×1, 315×5

This accomplishes several things. It maintains the same movement you want to use for your heavy weights, it doesn’t tire you out, it lets you feel heavier weights in a progressive fashion, and it gives you an opportunity to add in “speed work” if you make sure and do your warmups as explosively as possible.

My conditioning work after the break.

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Squatting I Can Feel Good About