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Thank you! I'm not sure about easy but that has always been the purpose of my training, hit pr's that don't include form breakdown
The Ups and Downs of high-bar squatting
- Thread starter Dreamforger
- Start date
Thank you! I'm not sure about easy but that has always been the purpose of my training, hit pr's that don't include form breakdown
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18/5/15 - Monday
Squats, bench and snatch balance?
Squats
Bar x lots
40kg x some
60kg x 3
80kg x 2 - probs needed another double to be warmed up properly
90kg x 2x8
90kg x 10 - I had 2-3 more in me
Hit my goal of 10. I could have done more but my left knee was clicking, my shoulder popped randomly so I just wanted it to be over with. Also, beltless
Bench
Bar x 2 x lots
40kg x 5
50kg x 3
60kg x 5x5
First few sets were horrid. Tight tissue around the scapular was stopping it from moving slightly so on every rep my left elbow would click. Few mins on a rumble roller sorted that. Last 2 sets were decent. First 3 were horrid.
OHP
Bar x lots
25kg x 6
30kg x 10
27.5kg x 10
25kg x 12
By the end I was out of energy. Form was there but explosiveness wasn't.
Incline DB Bench (per hand)
8kg x lot
12.5kg x 3x12
I could have handled more weight but I kept it light so I could get used to the movement.
Tricep Pushdowns
35kg x 5x20
Bro Curlz
Ez + 17.5kg x 4x12
Good Mornings
Bar x 3x12
Back Extensions
BW x 3x12
I wanted to use the bar but my arms kept getting caught in the frame handles when trying to hold the bar. Bad design
Finished up with lots of power snatch balance (Because I can't drop deep enough into the bottom of the snatch position because I'm not used to the movement).
Squats, bench and snatch balance?
Squats
Bar x lots
40kg x some
60kg x 3
80kg x 2 - probs needed another double to be warmed up properly
90kg x 2x8
90kg x 10 - I had 2-3 more in me
Hit my goal of 10. I could have done more but my left knee was clicking, my shoulder popped randomly so I just wanted it to be over with. Also, beltless
Bench
Bar x 2 x lots
40kg x 5
50kg x 3
60kg x 5x5
First few sets were horrid. Tight tissue around the scapular was stopping it from moving slightly so on every rep my left elbow would click. Few mins on a rumble roller sorted that. Last 2 sets were decent. First 3 were horrid.
OHP
Bar x lots
25kg x 6
30kg x 10
27.5kg x 10
25kg x 12
By the end I was out of energy. Form was there but explosiveness wasn't.
Incline DB Bench (per hand)
8kg x lot
12.5kg x 3x12
I could have handled more weight but I kept it light so I could get used to the movement.
Tricep Pushdowns
35kg x 5x20
Bro Curlz
Ez + 17.5kg x 4x12
Good Mornings
Bar x 3x12
Back Extensions
BW x 3x12
I wanted to use the bar but my arms kept getting caught in the frame handles when trying to hold the bar. Bad design
Finished up with lots of power snatch balance (Because I can't drop deep enough into the bottom of the snatch position because I'm not used to the movement).
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It was supposed to be Snatch Balance but I was catching it quite high so it was replicating more of a power snatch. I can overhead squat relatively ok but it was just a confidence issue pressing from behind the neck to then drop into a full snatch position. My depth was getting better and better each set but I was shattered so had to call it a day.
Personally, I wouldn't pick up bad habits by performing "power snatch balance" when you are this early on your training journey.
Stick to overhead squats until you can comfortably and - more importantly - consistently perform the movement, and perform it fast. You must get comfortable in a stable catch position and getting down there slowly is the key starting point.
Stick to overhead squats until you can comfortably and - more importantly - consistently perform the movement, and perform it fast. You must get comfortable in a stable catch position and getting down there slowly is the key starting point.
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I can overhead squat ok, as genuinely think it was because I was worn out and I didn't have the full confidence to press and drop at the same time. But each set I was getting lower and lower so there was improvement. The intention was to perform snatch balance, I shouldn't have worded it as a power snatch balance, I only said that because the catch was high, rather than actually trying to perform that movement. I have been issued lots of front squats and overhead squats to help with the bottom of the position. I should also mention that I had no problem performing the full movement with the broomstick which was why I was handed the bar.
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What are you trying to press the bar for? 
Seriously - if I were doing it again, I would really, really, really, really encourage you to start as low as you can as you can as when you actually start snatching, dropping under the bar won't be any bother at all.
In addition, if you're trying to do some snatch technique, do it at the top of your workout as the motor control required for it is much finer than squatting/bench/whatever, and having an epic workout first off is only really 'helpful' if you're an elite lifter (i.e. already have flawless tachnique).
Nice to see you putting your crazy Wilkes to decent use, irrespective! You wouldn't use a Ferrari to pull up tree stumps, would you?
Seriously - if I were doing it again, I would really, really, really, really encourage you to start as low as you can as you can as when you actually start snatching, dropping under the bar won't be any bother at all.
In addition, if you're trying to do some snatch technique, do it at the top of your workout as the motor control required for it is much finer than squatting/bench/whatever, and having an epic workout first off is only really 'helpful' if you're an elite lifter (i.e. already have flawless tachnique).
Nice to see you putting your crazy Wilkes to decent use, irrespective! You wouldn't use a Ferrari to pull up tree stumps, would you?
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What are you trying to press the bar for?
Seriously - if I were doing it again, I would really, really, really, really encourage you to start as low as you can as you can as when you actually start snatching, dropping under the bar won't be any bother at all.
In addition, if you're trying to do some snatch technique, do it at the top of your workout as the motor control required for it is much finer than squatting/bench/whatever, and having an epic workout first off is only really 'helpful' if you're an elite lifter (i.e. already have flawless tachnique).
Nice to see you putting your crazy Wilkes to decent use, irrespective! You wouldn't use a Ferrari to pull up tree stumps, would you?
I apologise for my appalling phrasing and lack of weightlifting terminology. Because I'm so used to static movement from powerlifting, I was told to think of pressing the bar and drop under it simultaneously - "half press, half legs, big drop with stable catch - boom" were the words I remember being said to me. I'll start recording what I do to prevent my description from butchering what I'm actually doing and to prevent and thought that I'm getting coached by a moron. The only reason it is (was) structured the way it was, was due the fact I only have the coach for this week and the week after and then I'm without until September. So it was more to get the jist of things more than anything. When September comes around however, that is when I'll start doing it properly. But I will definitely make sure I do any technique work first before anything else.
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19/5/15 - Tuesday
Squats, Deadlifts, front squats.
Squats (low-bar)
Bar x lots
40kg x lots
60kg x 3
80kg x 2x2
100kg x 1
110kg x 1
Super, super easy. I had more in me but that's not necessarily a reason to push hard, especially where I had deadlifts coming up.
Sumo Deadlift
60kg x 5
80kg x 3
100kg x 3
110kg x 3
122.5kg(B,S) x 10
Well that was surprising, I was expecting maybe 6, in fact I counted 6 but the video showed 10. I had to use straps because the palms of my hands are dry for some reason and using a proper powerlifting bar was quite literally tearing more skin off.
Front Squats
Bar x lots
40kg x 5
50kg x 3
60kg x 3x3
The reps got better and better as they went on. I'm tempted to try again at 50kg and go for 5x4 since the weight wasn't the issue, rather I just wasn't used to them.
Happy with that session, nice and light to keep everything in order. Only thing I noticed is that I need to start a tad lower on the sumo deadlifts, but otherwise they were great.
Squats, Deadlifts, front squats.
Squats (low-bar)
Bar x lots
40kg x lots
60kg x 3
80kg x 2x2
100kg x 1
110kg x 1
Super, super easy. I had more in me but that's not necessarily a reason to push hard, especially where I had deadlifts coming up.
Sumo Deadlift
60kg x 5
80kg x 3
100kg x 3
110kg x 3
122.5kg(B,S) x 10
Well that was surprising, I was expecting maybe 6, in fact I counted 6 but the video showed 10. I had to use straps because the palms of my hands are dry for some reason and using a proper powerlifting bar was quite literally tearing more skin off.
Front Squats
Bar x lots
40kg x 5
50kg x 3
60kg x 3x3
The reps got better and better as they went on. I'm tempted to try again at 50kg and go for 5x4 since the weight wasn't the issue, rather I just wasn't used to them.
Happy with that session, nice and light to keep everything in order. Only thing I noticed is that I need to start a tad lower on the sumo deadlifts, but otherwise they were great.
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20/5/15 - Wednesday
Squats and bench
Squats
Bar x lots
40kg x some
60kg x 3
80kg x 2
90kg x 2
97.5kg x 6
97.5kg(B) x 6
97.5kg(B) x 8
I hit my target so I'm pleased. I could have done more but the form would have broken down and I don't fancy breaking.
Bench
Bar x lots
40kg x 5
40kg x 8
45kg x 5
55kg x 2x4
62.5kg x 2x3
Slingshot Bench
70kg x 8
70kg x 2x6
All the benching went really well. The normal benching felt quite easy because technique is coming along nicely. I got carried away with the slingshot on the first set because it was my first time using it. Felt brilliant for tricep overloading. I'll be more intelligent with my use for it next time.
Dumbbell flies
6kg x 3x12
Silly light weight so I can get used to stabilisation and help blood flow to the muscle.
Good Mornings
Bar x 12
30kg x 3x12
I tried 40kg but it was too heavy. I'll stick to 30kg for a while.
Back Extensions
5x12
Nice and easy, really focused on simultaneous glute contraction.
Happy with that. I did a more dynamic warmup for squats consisting of overhead squats and a few dynamic stretches that involved the bar, of which I have no idea what they're called. If I can find a video I'll post them. I had absolutely no problems whatsoever by doing the dynamic warmup instead of my standard rolling and mobility stuff, if anything everything worked better.
Squats and bench
Squats
Bar x lots
40kg x some
60kg x 3
80kg x 2
90kg x 2
97.5kg x 6
97.5kg(B) x 6
97.5kg(B) x 8
I hit my target so I'm pleased. I could have done more but the form would have broken down and I don't fancy breaking.
Bench
Bar x lots
40kg x 5
40kg x 8
45kg x 5
55kg x 2x4
62.5kg x 2x3
Slingshot Bench
70kg x 8
70kg x 2x6
All the benching went really well. The normal benching felt quite easy because technique is coming along nicely. I got carried away with the slingshot on the first set because it was my first time using it. Felt brilliant for tricep overloading. I'll be more intelligent with my use for it next time.
Dumbbell flies
6kg x 3x12
Silly light weight so I can get used to stabilisation and help blood flow to the muscle.
Good Mornings
Bar x 12
30kg x 3x12
I tried 40kg but it was too heavy. I'll stick to 30kg for a while.
Back Extensions
5x12
Nice and easy, really focused on simultaneous glute contraction.
Happy with that. I did a more dynamic warmup for squats consisting of overhead squats and a few dynamic stretches that involved the bar, of which I have no idea what they're called. If I can find a video I'll post them. I had absolutely no problems whatsoever by doing the dynamic warmup instead of my standard rolling and mobility stuff, if anything everything worked better.
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Mine consisted of overhead squats, ATG squat into half squat stand with a bar on my back (get into a deep squat position and push up and back with the hamstrings and hips until back is almost parallel with the floor and then go back into a squat position), and I also just sat in a squat position with a bar on my back, rocking from side to side and moving around to help open the hips and help flex the ankles. I found this to be just as effective, maybe a bit more, than all the rolling and stretching I usually do. I might stick to this kind of format but still stretch and roll when I'm at home.
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22/5/15 - Friday
Squats and bench, clicky elbow
Squats
Bar x lots
40kg x lots
60kg x 3
80kg x 2
90kg x 2
102.5kg(B) x 2x4
102.5kg(B) x 6
I had more in me but didn't want to push it. The last two sets were brilliant.
Bench
Bar x lots
40kg x some
50kg x 2x4
60kg x 2x1
62.5kg x 9 - Oooh!
Shoulder and elbow were horrid, constantly clicking in the warmups, much better on the last set.
OHP
Bar x lots
27.5kg x 6 - flew up
35kg x 3x5 - nice and easy
30kg x 2x10 -ooft
30kg x 8 - ooft
The last set of 30kg hit me hard, really hard. Still quite pleased though.
Dumbbell Bench
15kg x 3x12
Lawd, so much wobbly. At least the weight was easy enough
Hammer Curlz
8kg x 10
12.5kg x 3x8
Tricep Pushdowns
~45kg x 3x8
Good Mornings
30kg x 3x12
Back Extensions
5x20
Followed with bajillions attempts at overhead squats. For some reason my grip was narrower than what it was which made it impossible for me to hit depth. By the time I realised, and had widened my grip, I was knackered and still unable to hit depth. Lots to work on!
Squats and bench, clicky elbow
Squats
Bar x lots
40kg x lots
60kg x 3
80kg x 2
90kg x 2
102.5kg(B) x 2x4
102.5kg(B) x 6
I had more in me but didn't want to push it. The last two sets were brilliant.
Bench
Bar x lots
40kg x some
50kg x 2x4
60kg x 2x1
62.5kg x 9 - Oooh!
Shoulder and elbow were horrid, constantly clicking in the warmups, much better on the last set.
OHP
Bar x lots
27.5kg x 6 - flew up
35kg x 3x5 - nice and easy
30kg x 2x10 -ooft
30kg x 8 - ooft
The last set of 30kg hit me hard, really hard. Still quite pleased though.
Dumbbell Bench
15kg x 3x12
Lawd, so much wobbly. At least the weight was easy enough
Hammer Curlz
8kg x 10
12.5kg x 3x8
Tricep Pushdowns
~45kg x 3x8
Good Mornings
30kg x 3x12
Back Extensions
5x20
Followed with bajillions attempts at overhead squats. For some reason my grip was narrower than what it was which made it impossible for me to hit depth. By the time I realised, and had widened my grip, I was knackered and still unable to hit depth. Lots to work on!
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23/5/15 - Saturday
Squats and deadlifts
Squats (Low-bar)
Bar x lots
40kg x lots
60kg x 3
80kg x 3
90kg x 2
100kg(B) x 1
110kg(B) x 1
120kg(B) x 1
Well that's a current low bar pb so I'm quite happy. The weight was relatively easy, it was the unrack that felt the worst.
Deficit Sumo Deadlifts
60kg x 5
75kg x 2x3
90kg x 4x2
Sumo deadlift knee pulls
75kg x 4
90kg x 4
105kg x 5x4
Form is coming along nicely, even when pulling from a deficit. These variations are really helping with getting into correct positioning and making sure that the correct muscles are being engaged at the correct times.
Doesn't look like a lot but legs were ruined I was knackered afterwards.
Squats and deadlifts
Squats (Low-bar)
Bar x lots
40kg x lots
60kg x 3
80kg x 3
90kg x 2
100kg(B) x 1
110kg(B) x 1
120kg(B) x 1
Well that's a current low bar pb so I'm quite happy. The weight was relatively easy, it was the unrack that felt the worst.
Deficit Sumo Deadlifts
60kg x 5
75kg x 2x3
90kg x 4x2
Sumo deadlift knee pulls
75kg x 4
90kg x 4
105kg x 5x4
Form is coming along nicely, even when pulling from a deficit. These variations are really helping with getting into correct positioning and making sure that the correct muscles are being engaged at the correct times.
Doesn't look like a lot but legs were ruined I was knackered afterwards.
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25/5/15 - Monday
Squats and bench. Bench went well, squats could have gone better.
Squats
Bar x lots
40kg x lots
60kg x 3
80kg x 3
92.5kg x 2x8
92.5kg x 10
Knees were clicking a bit, but not much so I'll drop the amount of squats I had planned this week from 5 days to 3.
Bench
Bar x lots
40kg x lots
50kg x some
60kg x 1
65kg x 4x3 - Paused
60kg x 3x6 - Paused
Miles better than last week. Really happy with how this went.
OHP
Bar x lots
27.5kg x 6
32.5kg x 8
30kg x 8
27.5kg x 10
Really, really good! Looks like there has been some progress made!
Incline dumbbell bench press (weight each hand)
15kg x 4x12
Weight was fine, just wibbily wobbly.
Tricep pushdowns
35kg x 5x20
Too easy now.
Time to rest. I'll just deadlift tomorrow and if I'm feeling ok I might front squats, but no daily 1rm tomorrow.
Squats and bench. Bench went well, squats could have gone better.
Squats
Bar x lots
40kg x lots
60kg x 3
80kg x 3
92.5kg x 2x8
92.5kg x 10
Knees were clicking a bit, but not much so I'll drop the amount of squats I had planned this week from 5 days to 3.
Bench
Bar x lots
40kg x lots
50kg x some
60kg x 1
65kg x 4x3 - Paused
60kg x 3x6 - Paused
Miles better than last week. Really happy with how this went.
OHP
Bar x lots
27.5kg x 6
32.5kg x 8
30kg x 8
27.5kg x 10
Really, really good! Looks like there has been some progress made!
Incline dumbbell bench press (weight each hand)
15kg x 4x12
Weight was fine, just wibbily wobbly.
Tricep pushdowns
35kg x 5x20
Too easy now.
Time to rest. I'll just deadlift tomorrow and if I'm feeling ok I might front squats, but no daily 1rm tomorrow.
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26/5/15 - Tuesday
One of the worst sessions I've ever had. No energy and I just hurt.
Deficit Sumo Deadlifts
75kg x 4
90kg x 2x3
97.5kg x 4x2
These felt ok, a tad slow but it's sumo, so it's to be expected.
Sumo Deadlifts
102.5kg x 5
115kg x 3
130kg(B) x 4
The 115kg felt like 130kg and 130kg felt like 150kg. I could have got 6, maybe 7, but my left hip was giving me so much grief and because of me getting distracted my form turned to rubbish, it was possibly the worst form and technique I have ever performed. I was tired, I had barely eaten, I was stressed because of work, hips were hurting and I was just not with it. I know it was just a bad day so I'll put it aside and just move on.
I'm considering switching back to conventional for a good while because of the strain that sumo has put on my hips. Whilst I'm suited for sumo because I'm small, my limb lengths are saying otherwise. I have long legs, short torso and short arms, and because of that, (I think) I have to lower further than my hip anatomy is actually capable of in order to get into a 'proper' sumo position.
One of the worst sessions I've ever had. No energy and I just hurt.
Deficit Sumo Deadlifts
75kg x 4
90kg x 2x3
97.5kg x 4x2
These felt ok, a tad slow but it's sumo, so it's to be expected.
Sumo Deadlifts
102.5kg x 5
115kg x 3
130kg(B) x 4
The 115kg felt like 130kg and 130kg felt like 150kg. I could have got 6, maybe 7, but my left hip was giving me so much grief and because of me getting distracted my form turned to rubbish, it was possibly the worst form and technique I have ever performed. I was tired, I had barely eaten, I was stressed because of work, hips were hurting and I was just not with it. I know it was just a bad day so I'll put it aside and just move on.
I'm considering switching back to conventional for a good while because of the strain that sumo has put on my hips. Whilst I'm suited for sumo because I'm small, my limb lengths are saying otherwise. I have long legs, short torso and short arms, and because of that, (I think) I have to lower further than my hip anatomy is actually capable of in order to get into a 'proper' sumo position.
Soldato
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Ah mate, these things happen. As you rightly say, put it behind you, rest, eat and you'll be all good soon.
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It's more the pain in the hips that's the concern atm and it's possible that this has been contributing to the knee clicks and whatnot. However that does not necessarily mean that sumo has been the cause, as it could have also been a technique issue high bar squatting that has caused the hip issue and that has carried over. I might stop sumo for a while to see if things improve because things aren't feeling too brilliant today (better than last night though).
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27/5/15 - Wednesday
Bench. Just bench. I could have squatted, and into perfect position too, but it wouldn't have ben comfortable and it could have caused damage to my knees from the way they were feeling today. Sumo deadlifts are on hold and I shan't be squatting until Friday, or even Sunday if I feel necessary.
Bench
Bar x lots
40kg x 8
47.5kg x 2x6
55kg x 2x5
60kg x 2x4
65kg x 3x3
Slingshot Bench
72kg x 3
All reps were paused properly and they all flew off the chest. Benching felt really good tonight so hopefully it will stay this way!
Dumbbell Flyes
12kg x 2x12 - Too heavy, definitely not maintainable currently
8kg x 2x12 - ah that's better.
Other than my legs not working, and quite literally struggling to walk, I was pleased with how the benching went. Now to rest for Friday.
Bench. Just bench. I could have squatted, and into perfect position too, but it wouldn't have ben comfortable and it could have caused damage to my knees from the way they were feeling today. Sumo deadlifts are on hold and I shan't be squatting until Friday, or even Sunday if I feel necessary.
Bench
Bar x lots
40kg x 8
47.5kg x 2x6
55kg x 2x5
60kg x 2x4
65kg x 3x3
Slingshot Bench
72kg x 3
All reps were paused properly and they all flew off the chest. Benching felt really good tonight so hopefully it will stay this way!
Dumbbell Flyes
12kg x 2x12 - Too heavy, definitely not maintainable currently
8kg x 2x12 - ah that's better.
Other than my legs not working, and quite literally struggling to walk, I was pleased with how the benching went. Now to rest for Friday.