The Ups and Downs of high-bar squatting

GSVBagpuss said:
Redonculously strong! What is that calcutated max as a ratio of BW - 2.5+?
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I lied in my post, I actually got 5 reps, I could have got another 1 without it being much of a grind but it wasn't necessary.

As it currently stands it gives me a projected max of 157kg, which around 2.3-2.37bw as I'm eating a lot atm to help with the extra volume, and it's working well. Once I get a projection for 165kg-170kg(~140kgx6) then it'll be a safe 2.5x bw. I know I can drop a few kg's in bw to improve that ratio but that's a matter for November.

I'm chuffed that this is conventional too rather than pulling it sumo. I'm actually supposed to pull 140kg in another 3 weeks so we shall see where my strength is at that point.
 
20/06/15 - Saturday

Well, good bench, ok deadlifts, forgot about OHP.

Deadlift Knee Pulls

75kg x 3
90kg x 3
105kg x 2x3
112.5kg x 4x3

Bench

Bar x lots
40kg x 8
50kg x 6
57.5kg x 3
65kg x 9

Nice. Reps were easy but my body didn't feel that stable. Easy enough to fix.

Forgot about OHP...

Deadlift Block Pulls 3"

105kg x 4
120kg(B) x 2x3
135kg(B) x 3
135kg(B,S) x 3
150kg(B) x f,f
150kg(B) x 1,f
150kg(B) x f

Well that was disappointing, at least the 150kg did go up at least once so I know I can do it. There are a number of reasons for this: I am still a tad fatigued from my deadlift session on Wednesday, I usually do all my deadlifts in one go and maybe I had too long between the knee pulls and block pulls, I did a lot of reps at 80% and 90% before the last work sets, and also you lose a lot of leg drive from conventional block pulls as opposed to from the floor or sumo block pulls.

It could have been one of those reasons or all of them. Even though I'm disappointed it was still a good session. Maybe the next time I run this block I'll have a better experience, even with a higher max if possible.
 
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GSVBagpuss said:
Good mental attitude to try again so many times! I jsut wimp out after a fail :( #manupprincess
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On the attempt where I actually made it I use so much force, I was yanking the bar around before I was even in position, so when I got into position and pulled it left the floor. It felt good. But because of the previous attempts I was to tired for anymore, even though I tried. I've altered the progression in the programming for next time so I should miss the weight next time.
 
22/06/15 - Monday

Bench. Just bench, no time for OHP tonight :( On the other hand, I did manage a full squat with an empty bar without any problems :D

Bench

Bar x 2 x lots
40kg x 8
50kg x 6
57.5kg x 3
62.5kg x 3
67.5kg x 4x3
62.5kg x 3x6 - Rep/Set pb :p

Super short rest times because I was in a rush, probably didn't do the elbow much good but it wasn't complaining much either. At one point I was really worried that I had strained my shoulder and then I realised it was doms in my pec. Turns out there is some muscle there, just never knew it existed. Gains?
 
24/06/15 - Wednesday

Bench, OHP, Deadlifts. More back work is needed.

Bench

Bar x bajillions
40kg x 8
50kg x 2x6
60kg x 2x5
62.5kg x 2x4
67.5kg x 3x3

Warmups were ok, nothing special. Work sets were awesome.

OHP

Bar x 8
27.5kg x 6
35kg x 3x5 - Easyyyy
32.5kg x 10
32.5kg x 9
32.5kg x 8

Those last 3 sets were tough. Focused on keeping the elbows in front and the elbows thanked me.

Deadlift

70kg x 5
102.5kg x 3
117.5kg(B) x 3
132.5kg(B) x 6 - Boom!

It was an odd last set because I couldn't breathe properly due to silly hayfever. Treated the set as a series of doubles and singles, with minimal rest time between, just enough time to catch breath and adjust as necessary.

Good session but because of not being able to brace fully my upper back rounded slightly on the deadlifts. I'm going to do lots of upper back work so I know that will not be a limiting factor in the future. But from al the benching and OHP my lats and traps were quite tired before I even got to deadlifts.

All in all a good day. Rest now and more bench, OHP and back work on Friday. Also, 13.25kg x 6 puts my projected max up, and my weight has come down so I'm happy.
 
26/06/15 - Friday

Bench and OHP. Easy session, even though I didn't get all the reps on the bench due to not being stable enough...ffs, oh and because of left pec and shoulder being tight. Stretching helped a lot but the rom was still restricted.

Bench

Bar x lots x bajillions
40kg x 8
50kg x 6
60kg x 2x2
67.5kg x 7 - Rep PB!

Rep pb but not enough to progress in the program. I somehow just became unstable and my body was wobbling around (slightly) on the bench. It wasn't anything horrific but it was enough to lose power throughout the entire movement.

OHP

Bar x lots
30kg x 6
37.5kg x 5
35kg x 5
32.5kg x 8

Easy enough.

BOR

Bar x lots
30kg x lots
40kg x 4x12

Too easy, just too easy. More weight next time.

Annoyed about the bench but never mind, maybe next week will be better.
 
28/06/15 - Sunday

Deadlifts, deadlifts and more deadlifts. For some reason I'm missing block pulls, it just doesn't make sense. Well it does but I'll go into that in bit.

Deadlift Knee Pulls

75kg x 5
90kg x 2x5
105kg x 4x4

Nice and easy. People were panicking that I was repeatedly failing...

Deadlift Block Pulls 3"

90kg x 4
105kg x 4
120kg(B) x 2x3
135kg(B) x 3
135kg(B) x 1,f

I'm genuinely not sure if I had 135kg or 145kg on the bar, which would explain a lot since I started missing them. The first set was brilliant but I was wrecked on the second set. Gave up after the failed set.

Paused deadlift above knee

115kg x 4x2

A lot harder than they seem. I did these to make up for not doing all my block pull sets.

Chin-ups

BW x 3x6

Nice to do these again.

Annoyed about the block pulls, something is up but I'm not sure what, I might have just been tired. I was thinking that maybe I wasn't getting into the same position as I would as to if I had pulled from the floor but looking at the videos I think I'm just being a fanny because form and technique was spot on with the 120kg pulls, and they were easy. I might adjust the percentages so taht I'm not going into the 90% range (even though I'm doing block pulls) to get more consistent, stronger pulls, possibly between 80%-85%, and only touch 90% every now and then.
 
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29/06/15 - Monday

Bench and OHP. Really decent session for once.

Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 3
67.5kg x 1
72.5kg x 4x3 - Wut? Set/Rep PB!
60kg x 3x8

Really happy with that. Providing I controlled my elbows and I was "aggressive" with the bar by squeezing for dear life, the reps became super 'easy'.

OHP

Bar x lots
30kg x 6
37.5kg x 3x3
35kg x 3x6

So, so tired. Sets got better as they went on as I was recovering from benching.

BOR

Bar x lots
30kg x 12
40kg x 12
45kg x 4x8

Shoulders feel a lot better after these. I can definitely handle more weight but I want to develop a bit of a base through volume first before I worry about how heavy the weight is.

And that's that. Really happy with that, not much more to say!
 
30/06/15 - Tuesday

Deadlifts and sore hands.

Deadlift
70kg x 5
95kg x 5
110kg x 5
125kg(B) x 5

Slow between reps but form and technique was fine. I was quite tired though so I was lacking a bit of force from the floor.

Deadlift Knee Pulls

75kg x 4
90kg x 4
105kg x 2x3
112.5kg(S) x 5x2

My hands were so sore by the end I decided to use wraps. I kept finding a nice position to help with firing glutes at the beginning of the pull.

Chin ups

BW x 7
BW x 6
BW x 6

Felt pretty decent.

Quite happy with that, especially since I only deadlifted 2 days ago and I did back work yesterday. No more deadlifts until Friday :D
 
01/07/15 - Wednesday

All about that bench, that bench, no rows (I forgot...).

Bench

Bar x lots x too many
40kg x 8
50kg x 2x6
60kg x 2x5
67.5kg x 2x3
75kg x 2x1 - Properly paused too!

Really happy with that as I've only ever hit 75kg in a competition and once at the end of a peak cycle before my last competition. Now it's become a training weight and the pause was better, as was the form and technique. Progress.
Shame I forgot about the back work but after doing back work Monday and Tuesday it's not that bad. I'll be training again on Friday and might do a mini accessory session on Saturday to make up for it.
 
3/6/15 - Friday

One of the most brutal sessions I have done in a very long time.

Deadlift Block Pulls 3"

97.5kg x 4
112.5kg x 2x4
127.5kg(B) x 4x4

I reset after every rep to make sure my form was correct. It was.

Bench

Bar x lots
40kg x 8
50kg x 6
60kg x 2x2
67.5kg x 8

Rather annoyed, I missed my last rep needed to progress in the program. Debating whether or not to count it anyway since my back was knackered from the block pulls and that impeded my performance sightly.

OHP

Bar x lots
27.5kg x 6
32.5kg x 5
40kg x 3 - Current rep pb!
37.5kg x 4
35kg x 6

Really happy with that, all went up without any problems. Except for one rep in a 37.5kg/35kg set where I forgot what I was supposed to be doing half way through the movement.

Snatch Grip Deadlift

70kg x some
75kg x 4
90kg x 2x4
102.5kg x 4
90kg x 3

Should have been 102.5kg 4x4 but my left shoulder was giving me a little bit of agro so I thought I'd drop the weight and leave it there.

Chin Ups

BW x 7,7,6

BOR

Bar x lots
40kg x 12
45kg x 4x8

I was so worn out by this point that 45kg felt like hell.

Thank goodness that's over with and I have nothing scheduled for the weekend. Back in on Monday with more deadlifts.
 
6/7/15 - Monday

Deadlift, Bench and OHP. Better than I expected especially since I've been feeling really ill today.

Deadlift

70kg x 5
90kg x 3
110kg x 5
125kg(B) x 3
140kg(B) x 3 - Boom, rep PB!

I tried went to reset after the 3rd to make sure there wasn't form breakdown by making sure my form was spot on but I couldn't get as tight as I was. I wasn't fussed though as I wasn't feeling well today and only intended to hit 140kg x 1, of which I expected to be a yucky (but solid form) single.

Leg Extensions

5kg x 2x12
10kg x 2x 8
5kg x 2x12

Just did these because they're supposed to be good for knee rehab so I thought why not. It was nice getting both knees through a full range of motion without being in a squat position as just put less stress through the knee. I can only go super light thought because of the knee. Something nice to work on over the next block.

Bench

Bar x lots x bajillions
40kg x 8
50kg x 6
60kg x 2
67.5kg x 3x2
60kg x 3x5

Shoulders and pecs were tight, this was not enjoyable until the last set. Time to stretch and go back on Wednesday for my next bench session.

OHP

Bar x lots
27.5kg x 6
35kg x 3
40kg x 3x1
35kg x 3x5

Nice and easy. The top work sets were so explosive.

Chin Ups

BW x 7,7,7

Lats were gone after everything before so the last set was hard.

BOR

Bar x 12
40kg x 12
50kg x 8
50kg x 3x6

Well my back is now fried. I shall work on leaning a little further forward next time as I'm a tad too high atm.

And that's that, nice pretty straight forward session. Deadlifts felt awesome, bench not so much and then everything after that I was happy with.
 
8/7/5 - Wednesday

Squats and bench. Squats? Yes,squats!

Squats

Hundreds and millions of everything. Some high bar, some low bar, wide stance, narrow stance, point toes, straight toes, full range, ignore full lockout, atg, parrallel, paused. Everything.

Either way, 7 weeks of no squats and managed to hit 70kg for a single. I could have done more and I could have done more reps, but it's just not worth it on a first day back from an injury. I'll do a little bit of squatting on Friday too just to get back into it.

Bench

Bar x lots
40kg x 8
50kg x 6
60kg x 3
62.5kg x 2x3
67.5kg x 2x2

That felt absolutely horrid. Going to put it down to a blip in my training.

BOR

30kg x 15
40kg x 12
50kg x 4x6

Going to drop the weight next week and build back up its lots of volume.

Done and finished, so pleased with the fact I even managed to squat with an empty bar. Hopefully this is the start of a new squatting chapter.
 
10/7/15 - Friday

Squats and bench. Yes, squats.

Squats

Millions and billions of various weights and stances. Managed to work up to:

Bar x zillions
40kg x lots and lots
50kg x 2
60kg x some x some
70kg x 2

Current pb so I'm happy. There was a little bit of clicking but there was no movement so I was not worried. Still thought I'd take it easy and not even remotely push myself atm.

Bench

Bar x lots
40kg x 8
50kg x 6
60kg x 2x2
70kg x 5 - I think that's a rep pb

Slingshot bench
80kg x 2x3

Really happy with that, warm ups felt terrible until I hit 60kg and then everything felt great. I made my required reps so I shall up the weight for next week.

Done and finished. Should get in some technique work on Sunday.
 
13/7/15 - Monday

Awesome session was awesome. Except for bench, but who cares.

Deficit Deadlift 3"

75kg x 3
90kg x 3
105kg x 4x2

Need stretchier hamstringsto stop any form of rounding. I did however find that the tighter I made my upper back the flexion in my lower back vanished.

Bench

Bar x lots
40kg x 8
50kg x 6
60kg x 2
65kg x 5x5

First few sets were sluggish, last two were decent.

OHP

Bar x lots
27.5kg x 6
35kg x 3
40kg x 6 - Rep PB!

So happy with that, had at least one more in me, maybe 2, 3 would have been an utter grind. Saving it for Friday!

Deadlift Block Pulls 3"

90kg x 4
105kg x 4
120kg(B) x 4x4

Such nice pulls, it was like being covered in butter or baby powder as the bar just glided up.

Chin Ups

BW x 8
BW x 7
BW x 5,1,1

I know it was fatigue rather than lack of strength as I struggled to move the 50kg plates (my blocks) off the platform afterwards... I'll repeat this rep scheme next time and if no improvement I'll drop the reps and build up again.

Feeeling rather good after that. Squats tomorrow!
 
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14/7/15 - Tuesday

Squaaaaaatssssss. Super baby weight but it's still progress and that's all that matters.

Squats

Something like:

Bar x somexlots
40kg x lots
50kg x 3
60kg x 3,2,3,4
40kg x 3 - 10 sec paused
50kg x 3 - 10 sec paused
60kg x 2,3,5

It went something like that... I did some front squats with just the bar and they were generally ok. I then tried high bar again and found that going wider got rid of the click. The problem is that the click isn't definitive by stance or motor pattern so it's hard to judge exactly what I should be doing. The click was only there for some reps, but it was still there. Fortunately there was is no knee pain so tomorrow I shall try low bar wide stance and some front squats.

Good Mornings

Bar x 3x12

Back Extensions

BW x 3x12

And that sums that up. Nice and short, feels more like the hamstrings have been stretched rather than worked, which I'm extremely pleased about because hopefully there has been a change in the tissue. A bit of super light stretching and mobility tonight and then resting for more squats tomorrow. I'm keeping it light but frequent as I can feel lovely stretches as I squat and when I pause in the hole, so even if I just use the frequency as a way to stretch rather than progress (with weight) then that's just as beneficial in my eyes.
 
15/7/15 - Wedesday

Squats and Bench. Yes, more squats :D

Squats

Worked up to 50kg for a few lots of few, dropped back and worked up again. Tried low bar and high bar but there was no consistency between which was better or why. I decided to try front squats instead.

Front Squats

Bar x lots
30kg x 2x5
40kg x 2x3
50kg x 3
60kg x 1
50kg x 3x3

One or two clicks throughout all of them so all in all I'm chuffed. If doing front squats is the way for me to squat for a while then so be it. I know Mrthingyx will be happy about this...

Bench

Bar x some x millions
40kg x 8
52.5kg x 6
60kg x 2x4 - ugggh
70kg x 2x3 - BOOM

Happy with that. On one rep my head came up but that was just because I lost a tad of concentration, the rep after was perfect, as was the set afterwards.

BOR

Bar x lots
30kg x 12
35kg x 4x15

Nice and easy.

Happy with that session since I found a way to squat, whether or not that just worked for that session - who knows, and my bench work sets felt great in comparison to the warm ups.

No squats tomorrow but I shall be doing some deadlift technique work. And holy hell my upper back feels wrecked, either because of front squats or the high volume of rows. Legs feel decent though so it's all good.
 
16/7/15 - Thursday

Deadlifts. Hamstrings were a tad tight so my lower back had minor rounding but it was nothing to be concerned about and the weights I was lifting didn't cause an issue. Just means more stretching.

Deadlift Knee Pulls

70kg x 4
90kg x 4
105kg x 5x3

Paused Deadlift Above Knee

75kg x 3
90kg x 3
105kg x 3
112.5kg x 4x2

Surprisingly tiring towards the end but hamstrings and glutes got worked nicely. Had a little bit of issue keeping tight but never mind.

Chin Ups

BW x 7
BW x 7
BW x 8

Yay, made it this time.

Nice and easy session, not feeling worn out at all but can certainly notice that hamstrings and glutes have done their job.
 
17/5/15 - Friday

Squats, Bench, OHP - today was a good day.

Squats

Bar x lots x lots
30kg x 2x5
40kg x 2x3
50kg x 3
60kg x 3x2
70kg x 1
75kg x 1 - current pb!

Ok, so it's not really a pb but it's a sign that things are improving. I had way more in me but I don't want to stress the knee too much.

Front Squats

Bar x lots
30kg x 2x5
40kg x 3
50kg x 3

Thought I'd leave it there as I intend to front squat tomorrow and deadlift so I didn't want to do lot today and ruin tomorrow.

Bench

Bar x lots
40kg x 8
50kg x 6
60kg x 2
65kg x 2
70kg x 7 - rep pb!

Really happy with that! I didn't get the 9 I needed but it felt really good, maybe another week or two and it should be there.

OHP

Bar x lots
27.5kg x 6
35kg x 3
42.5kg x 1
47.5kg x 1 - So much better than last time
50kg x 1 - PB! And better than the last attempt
52.5kg x 1 - Another PB!

Minor sticking point as the bar was clearing my face but it didn't stop so it counts! Super, super happy with this!

BOR

Bar x 12
30kg x 10
35g x 4x15

Nice and easy. Feeling it more in rear delts rather than back but I'm pleased with that too as it'll help shoulder mobility. Upping weight next week.

Done and finished! Really pleased with that, PB's everywhere!
 
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