I found that out, luckily I was able to get back in the hole and get more upright so I could let it go backwards.
But I haven’t done High bar in ages, it just felt really good.
EDIT: and my quads are sore today so they did the magic
I only really do high bar. Have never tried low, I just sit the bar on the traps and away I go.
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I don’t really have a high and low bar squat. The bar really only sits in one place on me and it’s pretty high. I’ve tried to lower it and it takes the weight off my back and puts it on my hands/arms/shoulders.
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This is me really too. I just put the bar in place and squat, don’t really think of it as low or high. I do know it’s not sitting down on my rear delts so it’s deff not low.
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When I started out some years ago I had i placed on the traps, then I wanted to lift a lot of weight and found the low bar squat. Sitting the bar in the crease of the scapula I think it is, there is a little “hole” where it can rest.
It felt good and still does, but yesterday putting the bar back on the traps felt surprisingly good.
Todays training
The Danish Vikings Darkhorse
W7D3: Bench variation 5RM
Warmup: Jump rope, stretches, BPA, yoga stuff
Dynamic warmup: 5 rounds starting every second minute
- Bear crawl 20 sec
- med ball chest throw x3
- med ball slam x3
- kneeling buttom up KB press each arm x 8
- BPA x 10
Complex:
- BB x 8+6: DL, row, hang clean, front squat, strict press, back squat, GM, push press
Main Giant set:
- BB row: 10 x 40, 10 x 50 8 x 60, 5 x 70, 4 x 75, 10 x 45, 45, 45 kg
-
CG Bench press 5 x 50, 60, 70, 75, 3 x 80 kg
Volume - 57,5 kg x 12, 10, 10
- Russian twist 8 x 20
- rope skipping 8 x 30 seconds
OHP emom
- 10 x 3 @ 40 kg
Assistance Giant set:
- DB incline bench press 3 x 12 @ 22,5 kg
- BPA 3 x 12
- dynamic side Plank 3 x 6 each side
- EZ bar curl 3 x 12 @ 27,5 kg
Done in an hour and 5 minutes.
CGBP is really awkward and I don’t like it. 5x75 kg was a real struggle. And I didn’t really feel it anywhere. Arms flaring all over the place and bar path was too.
BB row my app said that 4 x 75 kg was a calculated 1RM PR. So yeah a PR today.
Not much to say really, tomorrow I might to DL day. If I’m fresh I’ll do it.
A bit behind on the weekly schedule
8 Likes
I rest the bar on my traps and there is nowhere else it can go without falling. I’m also tall and lanky and I’m pretty sure staying more upright (i.e. high bar squat) is better for my body so it’s all good.
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High bar for lengthy guys is preferred
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I’m deff doing it wrong then. I’m a short arse !!
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Nobody said that. 
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Oh !! so now I just imagined it… paranoid as well as short !! 
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woke at 81,8 kg - 180,3 lbs
2600 calories yesterday.
Today my legs thinks I’m an idiot.
@Frank_C did some 100 m sprint/interval and my brain thought “Hey that could be fun”.
So put on the sneakers and did 8 x 100 m “sprints” 21 - 23 seconds each with a minute rest between.
Don’t think it goes under the category sprint so fast running it is.
But here a couple of hours later my legs just says “you’ve been stupid again” and DL tomorrow.
But I’m trying to keep them in the mix, I think everybody should be able to run, at least a little bit, after all that’s what we’re build for.
6 Likes
Mort, I didn’t say that I actually did that workout this week! It’s just one of my favorite track workouts. But I will be doing 80m runs next week. I’m thinking about doing them Friday before I lift so I can move fast without the fear of a muscle strain from fatigue. It might affect my lifting but it’s only the 3 x 8 day so I think I’ll be alright.
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In my mind you did it… rechecked that, and you didn’t. But you have done it, and that is the main thing.
And the concept is great, I’ll keep doing it… I hope.
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woke at 81,8 kg - 180,3 lbs
2700 calories yesterday.
Todays training
The Danish Vikings Darkhorse
W7D4: DL variation 3RM
Warmup: jump rope, yoga stuff, stretces
Dynamic warmup: 5 rounds
- Bearcrawl 20 seconds
- push ups x 5
- pull up x 2
- Facepull band x 10
- DB trusters x 6
Complex:
- BB x 8+8, DL, row, hang clean, front squat, strict press, back squat, GM, push press
Lats activation drill
- Sweeping deadlift with band 2 x 10 @ 60 kg
Main Giant set
- KB sving 8 x 5 @ 24 kg
-
Deficit DL 5 x 95 (D), 3 x 110(D), 125(2½D1H), 135(B+M), 145(B+M) PR (first time doing these)
Volume - 115kg x 10(S), 8(3D5M), 6(4D2M) Rest pause 2(M)
- Plank 8 x 25 seconds last 5 seconds bracing hard
- Burpees 8 x 5
DE Squat emom
- 10 x 3 72,5 kg
Done in 55 minutes.
PR on deficit, but being the first time all were PR’s. Pretty happy with them though, I might even have gone for 5 maybe 10 pounds more, absolutely no grinding. It was hard but at no point was I thinking I wouldn’t get it.
Assistance one hour walk with the missus, no way I could do any other assistance today.
The last volume set I had to rest pause was almost passing out on rep 6. Had a gummy bear after this, courtesy of @jmaier.
Two more weeks to go, then deload. But again life is playing a bit around 8 days from now it’s MC road trip for 3 days with my good friends, this time it’s Germany the northern part we’ll visit.
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Awesome job on all this warm-up stuff. Even though it’s not sexy or fun, it’ll pay dividends in the long run
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Yeah man, I timed it today, from I started swinging my arms til the first workset of the giant set: 35 minutes.
Even I think that’s way to long.
But Alpha says to do the 10 minutes metcon at the start and the complex. So I’ll do it. On DL days he does dimmel DL I like the lats activation thing.
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Have fun with the upcoming trip, seems like so many places to go in Europe
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woke at 82 kg - 180,8 lbs
2700 calories yesterday.
Gonna keep it at 2700 for the next couple of weeks should stay around 82 kg. After testing I’ll go op to 3000+ calories a day.
3 Likes
Todays training
The Danish Vikings Darkhorse
W8D1: OHP variation 5RM
Warmup: Airdyne, yoga stuff, stretches
Dynamic warmup: 10 minutes
- SGHP 8 x 40, 45, 50, 45, 40 kg
- kneeling bottom up KB press 5 x 6 each arm
- BPA 5 x 12
- airdyne 5 x 25 seconds
Complex: 2 rounds of
- bar x 8, 8: DL, row, Hang clean, fr Squat, press, squat, GM, push press
Main Giant set:
- pull up BW x 9, 2,5 x 6, 5 x 6, 7,5 x 5, 10 x 3, 15 x 2, 5 x 5, BW x 7
-
Seated press 5 x 25, 30, 35, 40, 45 kg
Volume - 35 kg x 12, 10, 8+2 last one rest pause
- situps elbow to opposite knee 8 x 10 each side
- Zercher holds 8 x 15 seconds
Speed bench emom
- 10 x 3 @ 72,5 kg.
Assistance Giant set:
- DB press 3 x 11 @ 15 kg
- Lat pull down 3 x 10 @ 65 kg
- lat raise 3 x 12 @ 5 kg
- 45 degree back raise 3 x 10 @ BW
- DB curl 3 x 10 @ 12 kg
Done in 1 hour 5 minutes, + 30 minutes warmup. After DH I’m going to find a faster warmup. I do though like the dynamic warm-ups.
Seated press was very good, that is until the final set, I was thinking about trying to get 5 reps with 50 kg after the 40 kg set…. Nope the 5 reps of 45 kg the last three were all over the place almost falling off the bench LOL.
8 Likes
That does seem like a whole lot of warm-up, but I’m definitely not going to second-guess Alpha on his program. I’ve been doing a lot of my workouts at work, so I have to keep the whole thing under an hour, including warmups and a shower afterward, so that sort of thing is way out of the question for me right now.
1 Like