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

A Really Good Squat Day

Tonight I had a training session that almost took me back to the good ol’ days in the dungeon gym in Beyer Hall with the ISU Weight Club. I spent some time today going through back issues of the Attack and I’m not sure whether that motivated my workout or my workout fueled my nostalgia. Either way, I’ll take it.

Safety bar box squat, to the highest setting on adjustable box: bar x 3, 25’sx2, plate x 1, plate + 25 x 1, 2 plates x 1, 2 plates + 10 x 5,5,7 This box height is between two and three finger widths high.

reverse band safety bar box squat, blue EFS bands to one hole shorter box than above: 2 plates x 20 These were hard. Definitely a gut check like I was looking for here. The reverse band death-sets I used to do back in the day are some of the training I look back on most fondly. I didn’t wear a belt for these.

Also, I’ve found that wearing my Chuck’s makes a big difference in my squatting. I’d really like to work some more overtime so I can buy a pair of actual squat shoes. Anyone care to make a recommendation?

reverse hyper: 45 x 10-12 These are just some extra/prehab/whatever you want to call it for my back.

pullup: bw x 2 x 3

prowler push: 2 plates x 1 three lines in the cement, ~ 30 feet?) , 2 25’s x three lines

These freakin’ killed me. I’m so out of shape and the concrete is so uneven I found myself having a hard time getting the prowler even moving for the return trip with 2 plates, so I had to drop it down to quarters.

anti-rotation sled drag (ARSD): 45 x 3 consecutive lengths of the parking lot aka a trip and a half

I don’t know if it’s a standard nomenclature (I also don’t care) but I refer to a down and back as a trip and I consider a trip two lengths (the down and the back). Anyway, I digress.

Tonight definitely kicked my ass and I feel like I’m finally on the road to making progress again.

I also didn’t go bananas with my post-workout nutrition and use it for an excuse to eat a pig trough of junk food. I had a kaiser roll with a 93% lean turkey burger and a little bbq sauce and then about 80 grams (uncooked) of sweet rice with another turkey patty and a dollop of cheese dip (

A Really Good Squat 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.

Continue reading “Squatting I Can Feel Good About”

Squatting I Can Feel Good About

An Update!

Monday AM

ran a mile or something

Monday PM

military press: 115×10

conventional deadlift: 465×5,

speed safety bar box squat to above parallel: one plate per side against heavy bands 15×2 and real fast

conventional deadlift: 225x3x15

pullup: bw + 35 x 5,5,8.5

some random arm work including a pointless dropset

My back and abs were both fried from all those pathetically light reps.

Tuesday AM

ran two miles or something

Tuesday PM

military press: worked up to 175×5, 4

barbell curl: 95 x 5,5,10 I’ve decided I’m going to start doing these 5/3/1 style

close grip tricep pushup things to a box with feet suspended: 3 sets of 20

some other random arm work including a pointless drop set I don’t remember what exactly I did but it totalled about 100 reps

Wednesday AM

Did nothing because I’m a lazy POS

Wednesday PM

military press: 115 x 10

safety squat bar squat to parallelish box: worked up to 350×5, 310×5,8 That first set was real hard and a misload

safety squat bar squat to parallelish box, reverse heavy bands: 350×12?, added thin bumper and banged out a few more reps. I like the term “mechanical dropset” for these.

stiff leg to blocks: 115 x 3 x 15

neutral grip chins: bw + 25 x 10,10,9
random arm work including a drop set

Thursday AM

ran a couple miles

Thursday PM ( trained especially late)

bench press: worked up to 315×4

conor press (leg press chest press): two plates per side x 5 x 15 superset with

machine row: 100 x 5 x 10

california press on leg press: worked up to 35 per side plus double mini bands x 2 x 12

scoops press on leg press: 35 per side x 10?, empty sled x 15,5,5 rest-pause

lean away single arm dumbbell curl: 30×10, 35x2x10, 35×10,30×10?25×6? (drop sets) I really like this movement…

trap III raises: 8 pounds x 10

horizontal scap shrug-row: 75 x 10

trap III raise: bw x 15

One of my priorities on this wave is getting arms that look like I actually lift weights so I’m trying to add a total of 200-300 reps of arm work per week.

An Update!

Friday Run/Restoration/Lift


Ran one minute @ 10.0mph and walked one minute @ 3.3mph for 10 minutes, covering a little over a mile. Then I did 10 easy minutes on the elliptical for no reason at all.


Pulled the sled forward with 100 pounds for 12 trips.


safety bar high box squat: one plate for 10 reps This is some easy extra work I do when I remember. It did not treat my hip well.

bench press: 45×3, 95×3, 135×3, 185×1, 225×1, 275×1, 295×1, 315×1, 350×1,1,2 I got to maybe three board territory before I got stuck on rep three.

leg press chest press: worked up to 3 plates per side and a 25 for 7 reps then did a drop set ith 3 plates down to one plate.

barbell scoops press: worked up to 185 x 14 then did 28 reps with 115

machine high row/face pull: one plate for 12 easy reps

Friday Run/Restoration/Lift

Bare Minimum Amounts of Squatting and Conditioning

I had no muscle or joint soreness today but I was just exhausted. I didn’t want to get out of bed.

AM Conditioning

ran a mile in 7:29 on the treadmill with a 0.5% incline

PM – Squat Session

warmed up as always with the safety bar to about 300

then straight bar parallel box squat: 135×1, 225×1, 315×1 (add belt), 365×1, 395×1, 425×1,1,2

I got stuck pretty hard on the 3rd rep on that last set. It didn’t feel that hard, I think I just got into some kind of stupid position. That first single really hurt my hip.

reverse band safety bar to high box (probably three fingers above parallel): three plates x 10, dropset to two plates x 11, dropset to one plate and got a few. It was so light at the bottom it wasn’t productive so I just stopped.

Sled Drags: three sprints down and back with 200#, then five trips of recovery work walking with 100#

Bare Minimum Amounts of Squatting and Conditioning