The Ups and Downs of high-bar squatting

18/11/15 - Wednesday

Bench and squats. Starting to touch slightly heavier weights.

Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 5
67.5kg x 3
72.5kg x 4x3
67.5kg x 3x6

Done.

Squat

Bar x lots x lots
40kg x 5
60kg x 3
80kg x 3
100kg x 3
110kg(B) x 2x3
115kg(B) x 3x2

Not horrific. The weight was fairly easy but I had to really focus on not letting the hips drift to one side which mean the descent was slow and therefore the movement as a whole was harder than it should have been.

RDL

82.5kg x 4x10

BOR

50kg x 4x10

Done.

Really focused on keeping everything symmetrical tonight. It helped but it made some reps harder because of going slower.

Super light day tomorrow consisting of some weightlifting technique work and some easy OHP.
 
19/11/15 - Thursday

Bench and OHP

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

Niceeeee. Turns out if I super squeeze my chest throughout the entire movement it helps reduce elbow clicking since it holds the humerus in place.

OHP

Bar x lots
30kg x 6
37.5kg x 10
35kg x 10
32.5kg x 12

Last set was broken and tbh, I don't know what rep I broke the set on, or even how many reps I did. fatigue hit hard around the scapular on both sides.

Power Shrugs
50kg x 4x10

Getting better at doing these from the 'power position' of a clean.

And that's that. Light squat session tomorrow.
 
20/11/15 - Friday

Such a good session. Power sntach, snatch balance, sots press and squats.

Started off the session with weightlifting technique work and focused on the snatch. Started with the technique bar (5kg) from hand position for a few sets of 5. Moved onto 15kg from the floor for a few more sets of 5 and then 20kg from the floor for another few sets of 5.
Form and technique is getting better as I'm starting to extend fully (more at least..) at the hips before pulling the bar overhead.
Moved onto some snatch balance (sets of 5 again) and on the last rep of each set did 5 reps of SOTS press at 5kg and 10kg.

Squat

Bar x lots
40kg x 5
60kg x 3
80kg x 3
100kg x 2
110kg(B) x 2x2
102.5kg(B) x 4x3 - Felt epic.

So pleased that those squats, particularly the back off sets. Main work sets moved easy enough but not as quick as I would have liked. The back off sets however were brilliant and possibly the best sets I've had in a long time.

Maybe some weightlifting tomorrow. Definitely bench and sumo deadlifts, maybe some OHP if I can be bothered and depending on what the weightlifting involves.
 
21/11/15 - Saturday

Bench, weightlifting technique stuff, sumo deadlifts.

Weightlifting technique stuff consisted off getting used to snatch into the full position rather than just power. Popped the technique bar onto boxes and mainly focused on the bar being just below the knee for the first rep and then from about mid thigh for the rest of the reps per set. Typically sets of five for multiple sets until I was told to stop.
Moved onto "clean" technique work with the technique bar but we agreed that after a while the bar was just too light and will move onto something a bit more significant next time. The cleans were followed by power jerks.

Onto powerlifting.

Bench

Bar x lots x lots
40kg x 8
50kg x 6
60kg x 5
67.5kg x 3
72.5kg x 9

Yay! Finally able to up the training weight! Bring on next week...the heaviest week of the cycle...

Sumo Deadlift

70g x 5
110kg x 3
125kg(B) x 6
130kg(B) x 6
135kg(B) x 6 - rep pb!

Double Paused Sumo Deadlift (Just off the floor and then above knee) (S)

80kg x 3
95kg x 3
110kg x 3
117.5kg(B) x 4x2

And that is that done!

Super happy with everything from that session! Thank goodness for a rest day tomorrow.
 
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24/11/15 - Tuesday

Tonight I did I thing. I discovered gains. I did a bit of power snatch too of 25kg 5x3, nothing exciting.

Bench

Bar x lots
40kg x 8
50kg x 6
60kg x 5
70kg x 3
80kg x 4x3 :eek: Considering my max was 82.5kg 3 weeks ago, I'm quite happy.
65kg x 3x8

Super pleased with that. Going to miss out on my chance of a new pb this week and instead just go with an amrap to see if I should increase my training max or not.

Squat

Bar x lots
40kg x 8
60kg x 5
80kg x 3
100kg x 2
110kg(B) x 2x4
115kg(B) x 4x3

The gym was just far too cool which meant only half the muscles were firing and it felt like whenever it was convenient in no really structured order. Thanks muscles... Most reps were fine but due to it being cold and things not firing one or two reps looks like proper old school powerlifting squats that use a lot of back. At least I didn't good morning though. Just didn't look like pretty high bar squats.

And that's me done. It's cold and it's late and I cbf doing anything else.
 
1/12/15 - Tuesday

I'm taking things light for the next few weeks as I'm extremely busy and can't spend much time training. So I'll more than likely only squat, maybe bench but I can't see myself doing anything else.

Squat

Bar x lots x lots
40kg x 5
60kg x 3
80kg x 3
90kg x 2
102.5kg x 2x3
90kg x 3x6

And that's that. Nothing exciting but hopefully this should just all help with building a good base for when I can get back to lifting properly.
 
3/12/15 - Thursday

Another day of light squats


Squat

Bar x lots
40kg x 5
60kg x 3
80kg x 3
102.5kg x 3x3
90kg x 4x8

Wasn't brilliant if I'm honest but I'm still underfed and still getting back into the swing of things. Bring on more light squats on Saturday!
 
5/12/15 - Saturday

A little bit of weightlifting and some light squats.

Deficit Power Snatch (3"?)

15kg x 5
20kg x 3
22.5kg x 5x3

Snatch from Boxes

22.5kg 6x2

Still finding it difficult to sit :(

Squat

Bar x lots
40kg x 5
60kg x 3
80kg x 3
97.5kg x 5x5
82.5kg x 4x6

Feeling much better today.

Followed this up with some stretches because why not.
 
7/12/15 - Monday

Squats, power snatch and power clean from boxes/


Squat

Bar x lots
40kg x 5
60kg x 3
80kg x 3
102.5kg x 5x3
97.5kg x 4x4

Need more confidence of me being able to move the bar quicker. By moving it slowly to ensure everything feels perfect I'm putting my body under more stress than it otherwise needs. When I just committed to the movement, it moved quickly, easily and everything felt fine. I'll work on this.

Rest of the session was followed up with arbitrary sets and reps of snatch from boxes (in attempt to learn to sit - was not happening tonight- and then some power cleans because lol I'm rubbish). This is fun but definitely looks like I'll be carrying on with powerlifting for a while longer. In the meantime, I need to hunt for a women's weightlifting bar...
 
10/12/15 - Thursday

Squats. The workload has now decreased so I can get back into proper routine of eating, sleeping and training again. Still on a serious lack of food today but at least I have time now to prepare and cook food.

Squat

Bar x lots x lots
40kg x 8
60kg x 3
80kg x 3
102.5kg x 2x3
110kg(B) x 3x2

Form and technique felt good but the last rep of each of the last two sets moved so slowly. It didn't feel like much was engaged other than my quads. Never mind, more rest, more food and more lifts to come!
 
14/12/15 - Monday

Lovely light squat session. It's just what I needed to make the knees feel ok after two weeks of being inactive.

Squat

Bar x lots x lots
40kg x 8
60kg x 3
80kg x 3
102.5kg x 2x2
97.5kg x 4x3

Down sets were much better than the top sets but now my knees feel great compared to earlier. Wednesday is going to be icky, yet doable since I've done it before.
 
15/12/15 - Tuesday

Easy bench, unexpected but expected hard deadlifts. I seriously don't even lift. Need more back work. Way more back work.

Bench

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

Bar path felt a little different but the reps were super easy. Setup still feels the same so all is good.

Deadlift

70kg x 5 (double pause)
70kg x 5
100kg x 3
115kg x 2 - could have been 150kg for all I knew...
125kg(B) x 4x3 - Good form, just slow.

I know I need more back work and a bit of everything if I'm honest.
Firsts session back doing any movement is usually a bad one so hopefully it will come back within a few sessions. I only have next week though before more than likely having another week off training. :(
 
16/12/15 - Wednesday

Squats went well :D

DBSS

BW x 3x8

Happy now, mrthingyx?

Squat

Bar x lots x lots
40kg x 8
60kg x some x some (kept having to stop and start)
80kg x 3
102.5kg x 2x4
110kg(B) x 4x3

It moved so well! Feeling positive for Saturday where I'm going to go a bit heavier.
 
17/12/15 - Thursday

GSVBagpuss said:
Add some weight; them we'll talk ;) :D
Click to expand...

mrthingyx said:
This.

I just watched a video of a little kitten, and it reminded me of this log... ;) :D
Click to expand...

Weight will be coming soon once I can fully extend at the hip in this position without the feeling of any pull in my left quad, hip and groin area. I'm working on it and it is getting better but it looks like it's going to take time. Apparently I could have strained a muscle in the groin area and repeatedly re-strained it since last November, but there are many factors that contribute to this such as a rotated pelvis. Fortunately I've been dealing with all of these issues so I should be good to add weight very soon as the feeling of the pull is becoming less each time.

Bench.

Bench

Bar x lots x lots
40kg x 8
45kg x 8
55kg x 6
62.5kg x 2x4
70kg x 2x3

Strength is coming back, arch is coming along nicely too.

Nothing now until Saturday.
 
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19/12/15 - Saturday

Squats, no bench :(

Squat

Bar x lots
40kg x 8
60kg x 5
80kg x 3
100kg x 2
110kg(B) x 3x2
117.5kg(B) x 2x1 - Moved really well
102.5kg x 3 - Cooled down too much so stripped the bar and started again
40kg x 5
60kg x 3
80kg x 3
102.5kg x 2x3

And that is that. Disappointed about no bench but really happy at how well 117.5kg moved.

DBSS

BW x 2x8
8kg x 1x8

I was holding the dumbbell the same side as the quad I was training. Felt good. Pain/tight stretch feeling was significantly less so I'm going to start doing all sets with weight.
 
mrthingyx said:
Depends what you are trying to get out of them.

Offset ones (weight in one hand) are great for core and identifying balance and motor pattern issues (harder form of weight in both hands); weight overhead is just unpleasant...

If you low bar squat, then a bigger gap between feet is a nice idea, but the opposite for front squatters is also true (working different musculature, etc.). The other thing to remember is not to sink too low as you will force your pelvis I to weird positions that don't necessarily suit it.

They can be used for 3-5 reps (and are massively painful) for strength work, or 8-12 for the most unpleasant pump in the world... Epic exercise.
Click to expand...

I've been going with either the hip inline or just outside of the hip and going for sets of 8 either as a warm up or as a finisher with the intention of warming up the muscle and/or making it bigger. I think I'll just carry on in this manner and adjust the weight as and when I feel necessary. Regarding depth, I just go to whatever my natural rom is (without compromising the spine).
 
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