The Ups and Downs of high-bar squatting

21/10/115 - Wednesday A.M

Push press (goodness my legs just weren't working), paused high bar squats, RDL's.

Push Press

Bar x 8
30kg x 6
35kg x 5
40kg x 4
45kg x 3

More leg drive please. More control on the dip too please.

Paused High Bar Squat

Bar x lots
40kg x 5
50kg x 5
60kg x 5

Would have gone heavier but had to do some RDL's.

RDL

Bar x lots
40kg x 8
70kg x 8
90kg(S) x 8

Would have liked to do another 2-4 sets with 90kg but nevermind. Always next time/ later.

Time to rest for a bit before bench, squats and OHP later. Hopefully my back loosens up in time.
 
21/10/15 - Wednesday P.M

Doing RDL's after a heavy deadlift session the night before and before a squat session was a mistake. I should have gone light and finished them tonight. Never mind, I know for next time.

Squat

Bar x lots
40kg x 8
55kg x 8
67.5kg x 2x6
77.5kg x 2x5
82.5kg x 2x4
90kg x 3x3

All were brilliant up until the 90kg work sets. First set was decent. Second and third set felt tough because my back was so damn tight, pinned forward slightly but there was no good morning or anything coming up so I'm not phased.

Now I'm phased with a dilemma, because my back was tight and coming a tad forward my knee clicked a few times but there was no pain or anything of the like. I'm supposed to test my 1rm on Friday so I'm progressing every two weeks but there is part of me that's thinking to delay the testing for a further two weeks until everything is spot on. Saying that though, things have improved dramatically within a week and I don't want to hold my progression back if it's not necessary. I think I might see how I feel on Friday - aim for a new 1rm but if I'm not feeling it then I'll just stick with the same numbers and adjust sets, reps and percentages accordingly.

I was supposed to bench but I was tired and it didn't seem worth it in my eyes. Rest now and suck up benching tomorrow and Friday.
 
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22/10/15 - Thursday

Bench. I left OHP since I did push press on Wednesday and I don't want to stress the shoulders too much.

Bench

Bar x lots x lots
40kg x 8
45kg x 8
55kg x 2x6
62.5kg x 2x5
67.5kg x 2x4
72.5kg x 3x3

The work sets were great but the warmups felt horrid.

That's that...

On a side note, I've been working on my hip and ankle mobility and stretches today and they have both improved already. Hopefully by carrying this on there should be some nice improvements to my squat.
 
23/10/15 - Friday

Heavy squats, heavy-ish sumo deadlifts, heavy ish OHP.

Squat

Bar x lots
40kg x 5
60kg x 3
80kg x 3
90kg(B) x 2
100kg(B) x 1
107.5kg(B) x 1
115kg(B) x 1
122.5kg(B) x 1 - Sweeeeeet
90kg x 3x4

Super happy with that! Had more in me but I left it there since I heard my right hip click/make a pop sound so just left it here. 10kg in 2 weeks, happy days.

Sumo Deadlift

60kg x 5
90kg x 3
110kg x 2
115kg x 6
120kg(B) x 6
125kg(B) x 6 - Current rep pb :D

Definitely one more in me, maybe two, three at an utmost push (maybe?). It's hard to tell with sumo as it's horrid from the floor but easy from then on.

Sumo Deadlift knee pulls with pause (S)

70kg x 3
90kg x 3
102.5kg x 4x2

Pretty straight forward and really focused in keeping the tension in the booty.

OHP

Bar x lots
27.5kg x 6
35kg x 3
42.5kg x 3x3
37.5kg x 3x6

These felt good.

BOR

30kg x 12
40kg x 8
50kg x 6
55kg x 4x4

And that's that, everything is wrecked and I'm shattered. Followed this up with a trip to the sauna and jacuzzi and then a chinese take away, good times.
 
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mrthingyx said:
Nice 2*BW good morning! :D ;)

Epic work, dude!
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Hahaha, it's not even close to a good morning! It's just not as pretty as a high bar squat ;) . That being said, I have to put my hips a bit further back than what I'd like to do so that does aid how this looks. But this is stopping issues with my hips and knees for the time being so I'm happy. Hopefully there is more progress to come.
 
26/10/15 - Monday

Gains were made. Top squats sets were iffy, left hip just did not activate at all (slightly over exaggerating here...) but down sets were great. Bench was epic. PB's were had!

Squats

Bar x lots
40kg x 5
60kg x 3
80kg x 3
90kg x 2
102.5kg(B) x 4x3
85kg 3x8

Down sets really allowed me to focus on activating left hip and left quad. Pump was real.

Bench

Bar x lots
40kg x 8
50kg x 6
60kg x 3
70kg x 2
77.5kg x 4x3 - PBBBBBB
62.5kg x 3x8

So happy with this! Last set was odd, bar path was just wrong but it went up properly. My previous pb is 80kg and had only hit 77.5kg x 1 in the past. Happy to see that the program is working.

BOR (Bench Grip)

Bar x 12
30kg x 15
40kg x 12
50kg x 6
60kg x 3x3

Not bad, doing this with a wide grip is tough though.

Deadlifts tomorrowwwww.
 
27/10/15 - Tuesday

Deadlifts. Just deadlifts. Dropped chins to avoid risking pulling my left erector.

Deadlift

60kg x 5
90kg x 3
110kg x 3
122.5kg(B) x 2
122.5kg(B) x 1
122.5kg(B) x 1
132.5kg(B) x 5
132.5kg(B) x 4x3

https://instagram.com/p/9WvJGcmGYj/?taken-by=porridgeisyummy

Deficit Deadlift (~3"-~3.5") (S)

75kg x 3
90kg x 3
102.5kg x 4x2

Nice and easy. Looking forward to adjusting weights after next 1rm test.
 
28/10/15 - Wednesday

Squat, Bench and left out OHP as I did push press this morning.

Squat

Bar x lots
40kg x 8
60kg x 8
72.5kg x 2x6
85kg x 2x5
97.5kg(B) x 2x3
110kg(B) x 2x1

This was definitely harder than it should have been but after deadlifting last night it's no surprise.

Bench

Bar x lots x lots
40kg x 8
45kg x 8
55kg x 2x6
62.5kg x 2x5
72.5kg x 2x3
82.5kg x 2x1 - All time PB!

https://instagram.com/p/9ZQ49nmGQH/?taken-by=porridgeisyummy

And that was enough, especially considering I have the big three tomorrow!
 
29/10/15 - Thursday

The fact that this would be the fourth day in a row training, and hitting 90%+ in all lifts this week might explain why I found tonight a bit difficult. Actually, it was only bench.

Squat

Bar x lots
40kg x 5
60kg x 5
72.5kg x 3
85kg x 3
97.5kg(B) x 5x4

Simple enough.

Bench

Bar x lots x lots
40kg x 8
52.5kg x 6
62.5kg x 3
72.5kg x 7?-9? - Genuinely not sure

Completely misgrooved a rep and missed it but I'm not sure where I got up to. I thought I got 7, my spotter thought I had more than seven (thought 9) but couldn't give a definite number. I might not increase the weight this week to ensure I definitely progress next week and I'm confident I got the rep requirement (85% x5-6).

Sumo Deadlift

60kg x 5
90kg x 3
110kg x 2
115kg(B) x 5
120kg(B) x 5
125kg(B) x 5
130kg(B) x 5
135kg(B) x 5 - All time sumo pb!

Left it there. I had block pulls and rows left but it was late when I was finished, I was extremely hungry, and I didn't want to put unnecessary stress through the hip as I could 'feel it' on some (typically warm up) deadlifts. And as I had squatted earlier, I didn't think it was necessary to stress it any further.
 
03/11/15 - Tuesday

Squat, bench and deadlift. The weekend killed me, strength was there as everything was easy but it was all slow and some reps not perfectly aligned.

Squat

Bar x lots
40kg x 5
60kg x 5
80kg x 3
90kg x 2
97.5kg x 3x2
85kg x 3x5

Not too bad but muscles being tight caused a little pressure in the left knee. Nothing to really be concerned about as once I had my positioning sorted it was fine.

Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 3
67.5kg x 2
72.5kg x 3x2
65kg x 3x5

Moved ok but just felt a bit slow.

Deadlift

60kg x 5
80kg x 3
92.5kg x 4x3

Very easy.

Hopefully Thursday will feel much easier as I'll have a chance to stretch for then.
 
5/11/15 - Thursday

Squat, Bench, OHP. Not Terrible.

Squat

Bar x lots x lots
40kg x 5
60kg x 5
72.5kg x 4
85kg x 3
90kg x 3 - should have been 2x3
97.5kg x 2x2

Easy but I couldn't utilise the stretch reflex properly tonight. Tonight was miles better than Tuesday though so hopefully Sunday will be even better.

Bench

Bar x lots x lots
40kg x 8
45kg x 5
55kg x 4
65kg x 3
70kg x 2x3
75kg x 2x2

Not bad.

OHP

Bar x lots
30kg x 6
37.5kg x 3
45kg x 3x1
40kg x 3x5

Really surprised with how well this went. Hopefully gains have been made.

Time to rest and prep for the big day on Sunday.
 
08/11/15 - Sunday

So today I did a thing. I broke two all time PB's in squat and deadlift.

Squat

Bar x lots x lots
40kg x 5
60kg x 3
80kg x 1
100kg(B) x 1
115kg(B) x 1
125kg(B) x 1
130kg(B) x 1
137.5kg(B) x 1 - +7.5kg all time pb!

https://instagram.com/p/91fD57GGVC/?taken-by=porridgeisyummy

Deadlift

60kg x 2x5
90kg x 2
110kg(B) x 1
125kg(B) x 1
135kg(B) x 1
142.5kg(B) x 1
152.5kg(B) x 1 - +2.5kg all time pb!

https://instagram.com/p/91fbl2mGV_/?taken-by=porridgeisyummy

Dreamforger -------------------- 82.5 / 137.5(B) / 152.5(B) -------- [71.7] ---- 372.5



And that is that. Supposed to bench and OHP too but that can wait for another day.
 
mrthingyx said:
Very nice. Awesome work, dude!
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Somnambulist said:
Fuark! Getting left in the dust. :D
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GSVBagpuss said:
Light weight!!!
Click to expand...

Happy days! Absolutely chuffed by how the test day went and really pleased by how tonight's session went too.

09/11/15 - Monday

Squat

Bar x lots x lots
40kg x 5
60kg x 3
80kg x 3
100kg x 2
110kg(B) x 2x3 - Was there even weight on the bar?
95kg(B) x 3x6

Sat on the right hip twice but that was it. Otherwise it was surprisingly easy! Really happy since I was finding 97.5kg difficult not long ago.

Good Mornings

20kg x 4x12

BOR

Bar x 15
30kg x 15
40kg x 12
45kg x 4x12

Done. No benching tonight but shall catch up with that tomorrow instead. Not looking forward to Wednesday where I attempt 95kg 4x8 or 102.5kg 4x8. I shall decide on the day which weight is appropriate.
 
10/11/15 - Tuesday

Had a little dab at some weightlifting first and followed that up with deadlifts and accessories.

Focused primarily on the snatch technique using a training bar and progressing to putting 5kg plates on for a whopping 15kg's! I'm pleased the bar was light because it gave me a chance to focus on what I was actually doing. I fully understand the movement but my head kept turning to mush at the beginning. To deal with this we worked on doing muscle snatches first. Once I got the hang of that we progressed to power snatches. Typically everything was done in 3's and 2's but for a high frequency as it wasn't physically taxing but it was easy to lose focus on every little thing to get right. Once both techniques were sufficient I was given a complex of 3 muscles snatch followed by 2 power snatch. It came together towards the end and finished on a "full" snatch.
Moved onto Clean and Jerk and just focused on power cleans and power jerks with 15kg. I'm terrible at these. Once again, I understand exactly how to do it and can tell what a good clean looks like and what a bad clean looks like too. I know it's a matter of practise so hopefully this will improve soon.

Onto powerlifting...

Deadlift

60kg x 5
90kg x 3
110kg x 2
120kg(B) x 2
130kg(B) x 5
130kg(B) x 2x3

Managed to refine my technique to use a lot less energy the set up to make the pull almost seem effortless and it felt so good. It wasn't amazingly fast but it's still 85% of my current max so if anything, the speed was decent.

Deficit Deadlift 2" (S)

75kg x 3
90kg x 3
100kg x x5x3

Lovely jubbly.

Chin Ups

BW x 8,8,8,4

I wanted 4 full sets (8) but hands were sore so I left it.

Power Shrugs

Bar x 12
40kg x 4x12

Yes power shrugs... I need to work on developing my back a whole as I feel it's letting me down in terms of it being quite weak. I found these helped with scapular retraction and has stopped my left scapular from winging forward. This is something I really want to address before going crazy benching again.

Squats and bench shall commence tomorrow.
 
12/11/15 - Thursday

Such a good session.

Edit: Missed out Snatch stuff!
After benching I worked on Snatch technique by simply doing muscle snatch x5 and then Overhead Squat x 5 for a couple of sets. This was to get used to using the hips properly, keeping the bar against me and pulling high with the elbows. Lovely stuff.

Bench

Bar x lots
40kg x 8
50kg x 6
60kg x 3
67.5kg x 5x5 - Easy.

Nuff said.

Squat

Bar x lots x lots
40kg x 5
60kg x 3
80kg x 3
100kg x 2
110kg(B) x 3x3 - Noice
95kg x 4x8

That was so much fun, brutal and sickening, but so much fun. Fingers crossed for leg gains.

OHP

Bar x lots
30kg x 5
37.5kg x 3
42.5kg x 5

Feeling better.

RDL

75kg x 4x12

BOR

45kg x 4x12

Well my back is fried and my legs are pumped. Good times. Time to rest for a monster session on Saturday.
 
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14/11/15 - Saturday

Another really good session. Not impressive, it just felt good.

Started with power snatch for sets of 5 from boxes, starting with the training bar (5kg), for a few sets, working up to 15kg for a few sets, and then working up to 20kg for 3 sets of 5. I'd like to point out that is an all time pb!:cool:

Onto Powerlifting!

Bench

Bar x lots
40kg x 8
45kg x 8
55kg x 6
62.5kg x 2x4
72.5kg x 2x3

Super easy.

Squat

Bar x lots
40kg x 5
60kg x 3
80kg x 3
95kg x 2
102.5kg(B) 5x5 - I think that's a rep/set pb
87.5kg x 4x6

Felt so good.

Sumo Deadlift

70kg x 5
90kg x 3
110kg x 2
125kg(B) x 2x6

Felt heavy, yet moved really easily. Just doing lots and lots of squatting probably did not help matters.

Sumo Deadlift Knee Pulls (S)

80kg x 3
95kg x 3
110kg x 3
117.5kg 4x3

Now everything is fried.

OHP

Bar x lots
30kg x 5
35kg x 12
30kg x 12 - Supposed to be 32.5kg
30kg x 15

That's enough of that.

Power Shrugs

40kg x 4x12

Really getting the hang of these. Felt good.

And that is that done. Such a long session but such a fun session. Thank goodness that I have tomorrow off.
 
GSVBagpuss said:
How long were you in the gym for? 9 sets of squats is bascially cardio ;)
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That session took a fair while, close to 3 hours but I did stop at one point just to eat pasta. That session took longer though because I just put two session together and worked my way through two days worth of volume and intensity at once. It didn't seem to do me much harm.
I've temporarily spread my sessions out even further now to six days but by keeping the volume and intensity the exact same over the week. Hopefully this will result in being in the gym a little but less and give me more time to other areas.
 
16/11/15 - Monday

Squats and OHP.

Nothing went quite right tonight. Rather disappointed.

Squat

Bar x lots
40kg x 5
60kg x 3
80kg x 3
100kg x 2
110kg(B) x 5x3
102.5kg(B) x 4x4 - Nice!

Didn't feel as smooth as previous sessions but the reps weren't difficult either.

OHP

Bar x lots
30kg x 5
37.5kg x 3
42.5kg x 4+1, 5, 4+1
37.5kg x 3x8 - Felt so much lighter

Back just felt fried and nothing in general was firing tonight. I know people use that as an excuse at times but I can feel the difference :p

Power Shrugs

50kg x 4x10

Good Morning

25kg x 4x10

Done and finished. Pleased that's over so I can get some rest.
 
mrthingyx said:
Happens to everybody at some point... There are certain precursors, but sometimes the bar just mocks our efforts... :cool:
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GSVBagpuss said:
Fixed it for myself
Click to expand...

Tonight was marginally better than last night but I had almost zero food in me. I went into the session having eaten nothing more than a bowl of cereal the entire day.

17/11/15 - Tuesday

Snatch, "Clean" and Power Jerk, Deadlifts..... No bench again... :(

Start of the session began with lots of snatching consisting of 15kg, 20kg and 25kg for various sets and sets of 3. My technique is far from perfect, far from good tbh but at the least 'respectable'. Lots and lots to work on such as not hoping forward. Turns out it's just something I do rather than the bar being away from me; need to get out of this habit. "Cleans" were ok, first pull is nice and easy, second pull makes me look like a fish out of water. The power jerks were nice but I was only doing it with 15kg and 25kg so it doesn't even count. But working on timing is important so I'm not too fussed that I DYEL right now.

Bench

Bar x lots
40kg x 8
45kg x 8
55kg x 6
65kg x 3
72.5kg x 3

And had to leave it there as I had no one to lift off... Never mind, onto deadlifts!

Deadlift

70kg x 5
90kg x 3
110kg x 3
125kg(B) x 2
135kg(B) x 5
135kg(B) x 3x3

Heavy. But nice.

Deficit Deadlift 2" (S)

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

And that is me done. Time for food and rest before a training session tomorrow morning!
 
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