last set of squats
the camera died before the last rep
The SSB can be a harsh mistress! It’s a fantastic bar though and SSB free squats are one of my favorite squat assistance exercises.
How tall are you? Figured you’d be shorter considering how much you squat.
Nevermind, shoulda read the first page of your log first haha.
Yea they’re a great exercise, they feel kind of like a cross between a front and a back squat.
I’m actually exactely 6 feet tall (183cm) I was just lazy with the conversion. I’m pretty thin for my height but most of my weight is in my thighs and ass so my squat’s ok haha
MON AUG 09
SQUAT
warmup: 155x5, 286x3
340x3
390x3 (belt)
*belt + wraps (inzers)
440x5 → 5 rep PR
STIFF LEG DEADLIFT (no belt)
275x4
365x4
409x3
409x3
A big PR here, 415x5 has been my best set of 5 for over a year. Im liking the feel of the neutral head position. Depth looked much better here. Stiff legs felt like crap, I might switch them for something as I cant seem to find a comfortable groove with them.
TUES AUG 10
shoulder dislocated with band
BENCH
warmup: barxsome, 135x5
195x3
220x3 (wraps)
250x5 (belt/wraps)
INVERTED ROWS
6x6 w/ 30lbs. weight vest
DIPS
3x10 w/ 53
foam roll legs
WEDS AUG 11
CONDITIONING/EXTRA WORK/ACCESSORY/STUPIDITY
SQUAT
225x50
time: 3:29
I did 38, dumped rep 39, reracked it and finished the last 12. It was a challenge at the gym and I was double dog dared…so yea I caved to peer presure like an impresionable high school kid. Although I did blow away the gym record. I kinda wanted to do all 50 in one set but after rep 10 I started to think that wasn’t going to happen. Haha my hands went numb, then my lower back started to burn, then my lungs began to collapse, and the whole time my legs were slowly dying underneath me. A very interesting experience.
If I remember correctly Dan John wrote an article about doing 225 for 51 so I might make that a goal and retry at some point in the future. 225 is just over my bodyweight, I thought it might screw up my deadlifting tomorrow but I actually feel pretty good now.
THURS AUG 12
DEADLIFT
warmup: 275x3
365x3
*add belt
415x3
465x3
BOARD PRESS
warmup: 135x5, 225x2 (to chest)
*3 board
275x3
315x3
Just hit the prescribed reps on deads today, I’m still sore from the squat silliness of yesterday. A couple weeks ago I dumped 315 on a 3 board press and today hit it for a strong triple. It still feels heavy but now feels like it will move. I might try going to a 2 board next week.
SAT AUG 14
PRESS
warmup: barxsome
105x3
125x3 (wraps)
*belt/wraps
135x10
Just presses today, an old friend of mine was getting married
Please tell me how you made that squat rack!
The wooden ones?
I got a piece of 4x4 cut into two lengths equal to my rack height, I then stuck them each in a 5 gallon bucket and filled it with concrete. I nailed some small pieces of 1x4 on each side to stop the bar from rolling off.
http://patrickhdonnelly.blogspot.com/2008/01/diy-squat-rack-and-adjustable.html
basically I ripped off that guys design but instead of cutting a groove in the top I just nailed wood to either side to keep the bar in place
MON AUG 16
SQUAT
warmup: barxsome, 155x5, 245x3, 335x1
*belt
375x5
415x3
*add wraps
465x3
the squat bar tricked me again, I meant to do 365 on the first set. All in all ok, forgot to get my camera before I wraped my knees and then there was no going back. I was looking for 4 reps on the last set but 3 is pretty good, and only 5 pounds off a PR. Felt crappy during warm ups and the first 2 work sets. Probably needed more stretching.
TUES AUG 17
shoulder dislocated with band
BENCH
warmup: barxsome. 135x5, 165x3
210x5
*belt
235x3
265x3
INVERTED ROWS (w/ 30 pound weighted vest)
6x7
My shoulders and biceps were feeling beat up today for some reason, the benching was good but when I went for dips my shoulders politely told me to knock that shit off. I decided to listen.
my right arm looks a little funny, not sure why
THURS AUG 19
DEADLIFT
warmup: 275x5, 365x1
390x5
*add belt
440x3
495x3
BOARD PRESS
warmup: 135x5, 225x3 (to chest)
*add 2 board
275x3
315x1 + 1/2
315x1
Deads felt meh. Dropped to a 2 board this week, first rep was tough and the second stalled on the way up and the spotter grabbed it, although I think I would have been able to gut it out. Did a second single to make up for it.
SAT AUG 21
The Anvil held a bench meet today so I came along to spot and help out my girl (she was competeing). Only 3 lifters showed up so last minute myself and another guy decided to enter. I weighed in at 101.5kg (223 pounds) so I’m officially in the 242s!
My girlfriend did great, hit a 95 pound opener and then 105, she went for 115 for a third but didn’t have it today.
I opened at 275, then went 140kg (308.6 pounds) and smoked it for a PR. I felt good so rolled the dice and called for 145kg (320 pounds), I drove it up strong but didn’t quite have the strength to make the transition from off the chest to lockout. But not bad for an impromtu meet though.
Finished with a BBQ
MON AUG 23
SSB SQUAT
165x5
255x3
345x2
395xmiss
395x1 → PR
*add belt
435x1
FAT GRIP PULLUPS
5x5
Not really a 5/3/1 day but it’s probably my last day training with the Anvil crew before I head back to school and I didn’t want to waste it on deloading. I’ll start the deload tomorrow I guess. Tried out my new squat shoes (Nikes), they feel great and hit a couple big safety bar PRs which is always good.
THURS AUG 26 (deload stuff)
DEADLIFT
275x5
325x5
BENCH
barxsome
135x5
155x5
185x5