Front Squat barx5, 95x5, 115x5, 135x5, 155x1, 175x1, 195x1
C&Ps felt good today, the singles at 125 didn’t feel like 92.5% of max (135#). At least after the first one… 12 sets of 3 pullups and the last set was easier than the first. I think if Iâ??m going to keep lower reps Iâ??ll start adding weight. Trying out front squats for pretty much the first time. They suck on the clavicle and shoulders and really make you focus on balance and posture. I didn’t end up going anywhere near max weight on these this time, will do better next time they come around.
I’m working up to trying out Tony’s template of near max singles of one press and one legs movement every other day. Gotta get a handle on the time it takes though, this took me over an hour and I was getting damn hungry by the time I finished at 7.
26 August 2010
Bike 5 min
Squats
barx20
135x5
185x5
225x3
245x1
265x1
285x1 89.3% of my final lift in the July meet
285x1
285x1
Sh rehab
Bottom start pin press
Barx20
95x5
115x5
135x5 felt a tendon slip around in my right shoulder
155x5 snap, crackle, pop goes the tendon across the front of the shoulder
Kroc rows 102.5# x17 right and left
I don’t know what was going on with the shoulder. It didn’t hurt and it only did the snap/crackle/pop on the first rep of that final set. But I shut things down there. Next time, I’ll do a top start so that I get setup properly.
Testing out the SSB squat with heavier weights for the first time so everything 190 and above are baseline PRs. I was intending to do more sets at the top end but a zinger up the front of my right thigh during the second set convinced me otherwise. Lower back was also fried from all the BB rows. The SSB certainly makes your core work harder and forces your to stay much more upright during the squat. Doing all the heavy singles takes a lot of time, this session took about 90 minutes and I fried. I will have to figure out something else for other assistance work.
[quote]kpsnap wrote:
I understand the uprightedness. But why would your core have to work harder with an SSB? Interesting to watch you squat with that.[/quote]
I would venture a guess and say because just like front squats, your center of gravity is different than a regular squat. If your core is weak, you won’t stay upright.
[quote]kpsnap wrote:
I understand the uprightedness. But why would your core have to work harder with an SSB? Interesting to watch you squat with that.[/quote]
Maybe “diiferently” is a better word than “harder”, could be just getting used to the different movement pattern. It certainly left quite an “impression” on my upper back when the weights got heavier since the bar construction forced a higher bar position, almost on my Atlas vertebra. I’m feeling that today…
do you use straps for those?