Here is tonight's training video:
Today, my goal was to work to something around rpe 6 and do 5 doubles there, while moving the weight down and up as fast and explosively as possible. I'm pretty happy with the speed of today both set-wise and in concerns to rest time as well. I kept my rest times at a minute or under for all of my speed sets.
The reverse band sets are awesome confidence builders and I encourage anyone doing some speed work to increase the weight a little at the end of your sets, slapping reverse bands on, and smashing some weight. They allow you to move so much quicker than plain straight weight. I do not think this is a result of the bands taking a ton of weight off absolutely. The way I set them up, they weren't taking anything off at the top
The highbar paused squats felt tough today, but totally manageable. I am trying to stay as tight as possible and descend slowly to really build that eccentric part of the motion. I've also noticed that whenever I add in these heavier highbar squats, especially paused, my deadlift moves well, too--something to think about
Squat
Barx10
135x5
225x5
275x5
315x3
335 5x2 @6
reverse band 365x2
reverse band 405x2 @6
Highbar Close Stance Paused Squat
335lbs 5x5 @8-9
Leg Press 4x20
GM's
135 3x12
DB Stiff Leg Deadlifts
65lbs each hand 3x15
Showing posts with label highbar squats. Show all posts
Showing posts with label highbar squats. Show all posts
Thursday, June 27, 2013
Monday, June 24, 2013
Rep Deadlift Day, Some Snatch-Grip Block Pulls, and Accessories
In this video, I have my last set of deadlift warmups, my working sets, and one of the sets of snatch grip pulls.
Back to training today after being away for the weekend and my deadlifts felt good, I just felt somewhat out of position. I felt like I couldn't get my hips close enough to the bar; as a result, my torso was more over the bar than normal. I have been having good success with trying to get my bodyweight behind the bar before I start the lift. The mental cue of getting my chin behind the bar has proven to really work for me. Unfortunately, tonight I set up with my hips way too far back. Yea, the reps look easy, but this is what will staple me when it gets heavier.
I worked up to a double at a level 8 rate of perceived effort. I would estimate that this was right in the 83-85% range, which means I should be good for 550 off the floor. I'm quite happy with the progress that my deadlift has undergone.
The snatch grip sets off blocks were brutal--not fun one bit. I definitely haven't ever done them that heavy for that many reps before. Once again, like clockwork, my lower back was shot again. No surprise there. My highbar squats today really suffered as a result, and on top of that I moved my stance in even more. My feet were probably 6 inches apart by my estimation.
Deadlift
135x5
225x5
275x5
315x5
365x5
405x3
425x2
445x2
455x2 @ 8
Snatch Grip 4" Block Pulls
315 2x15
High Bar Close Stance Squats
135x5
225x5
225 3x12
Lunges 3x10
Back ext's
25lbs 1x10
42lbs 2x10
Video of the day goes to Eric Spoto and going from 0 to 600lbs benching in 30 seconds
Back to training today after being away for the weekend and my deadlifts felt good, I just felt somewhat out of position. I felt like I couldn't get my hips close enough to the bar; as a result, my torso was more over the bar than normal. I have been having good success with trying to get my bodyweight behind the bar before I start the lift. The mental cue of getting my chin behind the bar has proven to really work for me. Unfortunately, tonight I set up with my hips way too far back. Yea, the reps look easy, but this is what will staple me when it gets heavier.
I worked up to a double at a level 8 rate of perceived effort. I would estimate that this was right in the 83-85% range, which means I should be good for 550 off the floor. I'm quite happy with the progress that my deadlift has undergone.
The snatch grip sets off blocks were brutal--not fun one bit. I definitely haven't ever done them that heavy for that many reps before. Once again, like clockwork, my lower back was shot again. No surprise there. My highbar squats today really suffered as a result, and on top of that I moved my stance in even more. My feet were probably 6 inches apart by my estimation.
Deadlift
135x5
225x5
275x5
315x5
365x5
405x3
425x2
445x2
455x2 @ 8
Snatch Grip 4" Block Pulls
315 2x15
High Bar Close Stance Squats
135x5
225x5
225 3x12
Lunges 3x10
Back ext's
25lbs 1x10
42lbs 2x10
Video of the day goes to Eric Spoto and going from 0 to 600lbs benching in 30 seconds
Thursday, June 20, 2013
Cube Rep Squats: Squat Hell or Squat Heaven?
Squats are hell--they totally suck, but I love them. Seriously, no other movement is as satisfying.
I felt pretty decent going into today and I ended up working to a personal record of 405x6. Honestly, I wanted more, perhaps 425-445x6, but my lower back hasn't been able to recover the last few days. After pulling a big PR off of blocks the other day, I was just beat. My back was completely shot after that last set...just done. You can't ever argue with progress though, ya know.
Afterwards, I decided to add insult to injury and kept squatting for a total of an hour and a half. The highbar squats felt alright today, and I have been able to keep pushing the weights or reps higher. Eventually, I just got beat up enough that I called it a day.
Competition Style Squat
Barx10
135x5
225x5
275x5
315x5
365x6 @8
405x6 @10
The video is deceiving in this case. I really didn't have more today due to my lower back
Highbar Close Stance
315x5
335 4x5 @8.5-9
Wide Stance Pause Squats
225x10
225x5
225x5
Single Leg, Leg Press
3x15
Video of the day goes to Igor Lukanin and a 639lb front squat. No big deal...
I felt pretty decent going into today and I ended up working to a personal record of 405x6. Honestly, I wanted more, perhaps 425-445x6, but my lower back hasn't been able to recover the last few days. After pulling a big PR off of blocks the other day, I was just beat. My back was completely shot after that last set...just done. You can't ever argue with progress though, ya know.
Afterwards, I decided to add insult to injury and kept squatting for a total of an hour and a half. The highbar squats felt alright today, and I have been able to keep pushing the weights or reps higher. Eventually, I just got beat up enough that I called it a day.
Competition Style Squat
Barx10
135x5
225x5
275x5
315x5
365x6 @8
405x6 @10
The video is deceiving in this case. I really didn't have more today due to my lower back
Highbar Close Stance
315x5
335 4x5 @8.5-9
Wide Stance Pause Squats
225x10
225x5
225x5
Single Leg, Leg Press
3x15
Video of the day goes to Igor Lukanin and a 639lb front squat. No big deal...
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