The Ups and Downs of high-bar squatting

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.
 
And now you understand why we are on at you. ;)

I love DBSS because they are so flexible - more weight, offset weight, foot in close, foot out further... so much stress it is unreal. :D
 
Dreamforger said:
Is there a recommended way to do them?
Click to expand...

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.
 
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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