Russian Squat Masters - Le retour

Box squats? What for?

Whilst the weight is :eek: I am curious as to what box squatting will add (genuine question, because I've not seen somebody do it for high bar before); depth surely isn't an issue, is it?

And that benching... :cool:
 
Yes I've been struggling with getting out of the hole and fancied doing something a little different to reinforce form coming out of the hole. It actually really helped last night. I set the box at below parallel and it really helped me focus on not rocking to get up and really helped to enhance lumbar stability all the way down and up again. :) It's more of a confidence boost and lifting is for me significantly psychological.
 
Bleurgh shoulders! 5*5!

OHP:

Bar*lots
30*6
40*5
50*5
60*5

70*5
70*3(2) PP
70*3(2) PP
70*4(1) PP
70*5 - just MTFU and managed it... just... poor form.

Face pulls with rotation:

8.5*10
8.5*10
8.5*10

Sled wood chop - so instead on being on a pulley I'm pulling a sled along

3*20m

Sled Glute Medius hip abduction work

3*20m
 
Deadlifts:

Deficit - Bar*lots
Deficit - 70*6
Deficit - 110*5
Deficit - 140*5
Deficit - 160*5
Deficit - 180*3

200*3
200*3
210*3 - Fast :cool:

165*3
165*3
165*5 - very fast :D

WG Pull ups:

20*6
30*6
40*6

Inverted row + 1s pause at top:

BW*8
BW*8
BW +12kg chains*8
 
Shoulder 4*4 - well that killed me, definitely not doing any more heavy shoulder stuff until my physiotherapy has fixed me. In. So. Much. Pain. :(

OHP:

Bar*lots
30*6
40*6
50*5
60*3

75*4
75*4
75*4
75*4

A few of those were small push press reps to try and mitigate the shoulder pain.

T-Bar Rows:

70*8
80*8
80*8
90*8

Side raise // DB Press

7.5*8 // 20*6
7.5*8 // 20*6
7.5*8 // 20*6
 
Squat 4*4 - for once I was looking forward to this! :cool:

Squats:

Bar*lots
60*10
100*8
120*5
130*5
150*4
170*3

180*4
180*4
180*4
180*4 - last rep was a griiiiiinder.

Happy with my squatting though:


Bench speed work:

Off the catchers.

90*3
90*3
90*3
90*3
90*3
90*3

So fast the bar came out of my hands each rep!

Rope climbs // Tyre flips:

3* (Climb twice in succession the 5m vertical ascent and flip the tyre (300kg) 5 times)

Barbell Turkish get ups:

2*2 get ups on each side

YTWs:

A bit of shoulder mobility.
 
Physio prognosis is good, slow and steady. MY shoulders will get better, but it's going to take a while, especially if I still use them for the gym - but as long as I do things properly, it'll just slow things down rather than make things worse. Which is good. But, it does mean that progress will be a little slow on things like OHP and Bench. Ah well - I can still squat and deadlift! :D

Bench day!

With the above in mind today was supposed to be 3*3 - but my shoulder was not having any of it, proper pain started to set in so I did what I could.

Bar*lots
60*5
80*5
90*5
100*3
110*2
120*2
130*1

142.5*2(3) - last rep was spotted - not much, but didn't count.
142.5*1 - so fast and clean. I guess I get out of position for the 2nd rep.
142.5*2 - first rep was mireful, 2nd well again shoulder was just telling me to eff off. Ah well.

110*9 - did a dropset, and actually those felt really good and actually "easy" :/ But shoulder didn't forgive me afterwards!

Squat deload:

Bar*lots
60*8
80*6
100*5
120*5
140*5

160*2
160*2
160*2
160*2
160*2
160*2

Straightforward.
 
Undoubtedly - though it is improving, but I'm going to drop heavy bench and OHP and just keep it light with slow reps and pauses. I just kinda want to finish this cycle which only has 2 weeks left. However after that, light bench work (c.100-110kg and light shoulder work c. 50-60kg).
 
Squat 3*3s!

Was feeling rather good, albeit tired from a looooong week.

Did some fab band mobility and hip openers thanks to our local and very attractive female figure athlete. :D

Squats:

Bar*lots
60*8
80*8
100*5
120*5
140*5
160*2
180*2

190*3
190*3
190*3

The last rep on set 3 wasn't really to depth (not by much) but it was shy. Still, not unhappy with that effort.

Bench deload:

Bar*lots
60*8
80*8
100*5

Chain bench:

134*2 (110+2*12kg chains)
134*2
134*2
134*2
134*2

Then did a 100kg dropset

100*12
 
So Monday was supposed to be old 1RM bench for 2... with my shoulder being the way it is, that's NOT going to happen! :D :p

Still, did some bench:

Bar*lots
60*6
80*6
100*6
110*4
120*2
130*2
140*1

150*1 - slightly spotted
150*1 - all me! \:cool:/
150*1 - slightly spotted

Did a dropset 110*8

Won't bother pushing any more, I'm now going to do rehab on shoulder work until the new year. :)

Squats:

Bar*lots
60*8
80*8
100*6
120*5
140*4

160*2
160*2
160*2
160*2
160*2

Decided a little dropset for a laugh:

140*15 :D Felt pretty easy!
 
Accessory work today, just doing a bit of everything to get the body moving properly.

DBSS:

15*8
17.5*8
20*8
22.5*8
25*8

DB Shoulder press with no back rest:

10*8
12.5*8
15*8
15*8

Incline alternate db press:

20*8
22.5*8
25*8
27.5*8

Inverse rows:

BW*8
12.5*8
12.5*8
12.5*8

Sledge hammer tyre:

I think the biggest sledge is 10kg - might be more.

4 sets of 8 reps per side. 30s rests.
 
heh! :p

I have to say that this time last year, the thought of doing a dropset squats of 140 would have been closer to 4 reps, never would I have thought I would have done 15 reps, with a few more left in the tank. :cool:
 
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