The Ups and Downs of high-bar squatting

Prepare for the first week or two to be terrible, or rather for you, hilarious. I'm curious as to how I'll find it with my spine injury. I did inform the coach about it, he is a fully qualified sports therapist and he's ex-GB weightlifting champion too so I have confidence that he'd know if it would be bad for me or not. I'll start off with the wooden dowels anyway before I try throwing weight in the air.
 
31/1/15 - Saturday

Well this was hell. Wonderfull, but hell.

Dynamic-effort deadlifts

60kg x 5
80kg x 8x3

Fatigue kicked in from the 6th set. last two sets slowed down but I focused on perfecting form and hip/glute activation.

Sumo Deadlift Block-pulls 3"(?)

90kg x2
97.5kg x 4x4
110kg(B) x 2x2

My hands were on fire after this. The weight may not appear heavy but after the speed work and learning a new technique, these were shattering.

OHP

Bar x 8
25kg x 5
27kg x 5
32kg x 8
25kg x 8

Got to keep up the shoulder work, it's too easy to neglect it since it's not a main move.

Chin-Ups

BW x 4
BW x 5
BW x 5

Not fussed at all, especially with the volume of deadlifts I've just performed.

Face Pulls

18kg x 4x12

Awesome. Light, but awesome. I'll up the weight next time.

So pleased that's over! Absolutely shattered but hopefully I'll see some benefits from the work done today.
Sumo deadlifts were hard but fun. The fact my hands were on fire did not help anything.
So pleased I finally did the face pulls. I can't believe I've only just discovered them, they're absolutely brilliant.
 
mrthingyx said:
Pfft. Sumo deadlift from blocks and face pulls... :p

If only you know how much of a blast Olympic lifting is... ;)
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Hey, don't mock :p I figured pulling from blocks was the best way to learn the technique. And I've thrown in face pulls for good old shoulder health to stop them from crying when I bench. I'll be getting my first taste of Oly lifting on Tuesday, I'm sure I'll snatch the bar into my face though. You're just hating because sumo deadlift off blocks look way cooler than cleans, amirite? ;)
 
Now I'm just sad... and there's me feeling rather pleased about what I did today :( Nonetheless, they're on blocks to get used to the form and mechanics. I'll get rid of the blocks at some point, and at least I still pull conventional ;)
 
2/2/15 - Monday

Calories are up, training weight is increasing and bodyweight is still dropping. Nothing too exciting other than standard linear progression. But progress is progress.

Squats

Bar x lots
40kg x 5
60kg x 2
70kg x 3x5

Pretty straight forward but where the bodyweight is still dropping it's making it feel harder than it should. I need to remember that high bar will feel different to low, and that what was easy with low bar will feel difficult as high.

Bench

Bar x lots
30kg x 8
40kg x 6
50kg x 2
57.5kg x 5x5 ss/w 10 band pulls per set

Getting tougher but the last set was by far the best so that's given me some confidence for up coming weights.

BOR (Pendlay)

Bar x lots
30kg x 5
40kg x 3
52.5kg x 1
45kg x 3x5

Back is on fire after all the band pulls and these.

Back Extensions

BW + 20kg x 2 x 12

Tricep Pushdowns

23.5kg x 5x20

Pump.

And that's that finished. Hopefully the weekly increase of calories will do me some good and I'll start to put some decent weight back on.
Snatch day tomorrow.
 
3/2/15 - Tuesday - Olympic weightlifting stuff

Tbh, not really worth mentioning other than the fact some people might be curious as to what I got up to (and laugh at my attempts). It was nothing more than teaching technique so there's nothing impressive going on other than a front squat pb.

Snatch off blocks
Wooden stick x many x many

I kept pulling the bar (stick) too far behind me and not allowing my wrists to flex backwards.

Bar x many fails

To begin with, I simply did not have the bottle to throw it above my head. I was getting to caught up in trying to remember the every single part of the technique.
The nearest I got to a successful snatch was still too far back, I didn't bail (just not used to it) and sent my back into hyper extension and had a series of pops and clicks go on. It actually helped my back... and fortunately caused no harm at all.

Front Squat

Bar x lots
40kg x 3
60kg x 5x1
70kg x 1
80kg x 1
85kg (B) x f,f

Not used to front squats and holy hell they were killing me. But considering I squatted yesterday and had just had treatment too, my legs were not in a good way to attempt this. But I wanted to show the coach I could do something after not completing a snatch.

Power Jerk

Bar x lots of many x many

I was to told to do push press, but his definition of push press is actually a power jerk. I could strict press really well. I could push press ok. But I could only power jerk the bar because I am not used to having to move my feet. But technique came along really well at the end.

Bit glum about the snatch but the coach said I did well especially since it was my first every weightlifting lesson. Front squat form was good, especially at keeping the elbows up and the power jerk technique was good. Next session is on Friday so we'll wait and see what that has in store.
 
My technique with the wooden stick was getting spot on for most attempts. I just need to not pull it so far back when it's overhead. It'll be nothing more than lots of practise. I hope it was my brain letting me down with the bailing as I've never been in a situation where I have needed too before. I was rather frustrated that I didn't manage to get a snatch with an Oly bar though.
 
Well I was unaware of how taxing all that work with a wooden stick an an oly bar would be. Thank goodness for tonight being a light training session so I can fully recover for Friday. Goodness only knows what Friday's session of torture has in store. I'm expecting learning the clean, more power jerks and squats. If so, I'll throw in some OHP and BOR to keep up with my powerlifting routine.
 
Silly nervous system... I'm sure it'll adapt soon enough. Although now I'm really dreading Saturday since it was knackering enough as it is and now I have potential clean and jerks the day before. Thank goodness I'm increasing my cals each week.
 
4/1/15 - Wednesday

Back to powerlifting, back in my comfort zone.

Squats

Bar (15kg) x lots
35kg x 5
60kg x 3 (changed back to standard oly bar)
72kg x 3x5

Easy enough, hips were a smidge tight but the weight is a doddle still.

Bench (Paused 2-3 count)

Bar x lots
30kg x 8
40kg x 5
52kg x 3x6

Decent form and the power was consistent. Need to get a bit quicker off the chest though.

Deadlifts

60kg x 5
80kg x 5
90kg x 5
100kg x 5

Felt a smidge harder than I remember but the form and the mechanics were spot on so I'm rather pleased.

Chin-Ups

BW x 8
BW x 5
BW x 4

Ooh an 8, haven't seen that rep number in a while.

Face Pulls

21kg x 4x12

I shall still with this weight for a while.

Rather pleased, nice and light which is just what I needed. Gave me a good chance to focus on form and technique. Now to recover for Friday and Saturday.
 
6/2/15 - Friday

Pleased with the session but need to change up the bench rep scheme to 3x5 for now.

Squats

Bar x lots
40kg x 5
60kg x 3
70kg x 1
75kg x 3x5

Better bracing = better squatting.

Bench

Bar x lots ss/w Band pulls x 10
30kg x 8 ss/w Band pulls x 10
40kg x 6 ss/w Band pulls x 10
50kg x 3 ss/w Band Pulls x 10
60kg x 4x5

I was not getting that last set so bailed it. It would have been nice to get this weight 5x5 but I'll swap to 3x5 on Monday.

BOR (Pendlay)

Bar x lots
30kg x 5
40kg x 4
52.5kg x 3
47.5kg x 3x5

Starting to get heavy. Hopefully 5kg left in me.

Back Extensions

BW + 20kg x 2x12

Tricep Pushdowns (45 sec rest)

23.5kg x 5x20

Pumpy pump.

Deadlifts, lots and lots of deadlifts tomorrow. With some broomstick snatching and hopefully some proper power snatches.
 
7/2/14 - Saturday

Deadlifts, OHP and snatch practise.


Dynamic-Effort Deadlifts

60kg x 5
80kg x 1
85kg x 6x2

Not as fast as I remember but still decent.

Sumo Deadlift Block pulls (5-6"?)

60kg x some
80kg x some
90 x some
97.5kg x 4x4
110kg(B) x 2
125kg(B) x 2

I shall use another mat next time to stand on to remove another inch from the silly high blocks. Would have been nice to have been pulling from 3"-4" but oh well.

OHP

Bar x 7
27.5kg x 3
32.5kg x 3
35kg x 4 - pathetic.
27.5kg x 10

Well that was disappointing.

Chin Ups

BW x 8
BW x 8
BW x 8

:O Time to decide to do weighted or wait for better consistency of get 8 in all sets.

Face Pulls

~17kg x 4 x 12

Lovely.

Snatch Work.

I managed to get it above my head finally (and consistently) but not in a snatch or quite a power snatch manner, more a high hang snatch into a power snatch without the impressive power (no "jump" or "stamp"). First time was terrifying and then it became really consistent. Started off with snatch high pulls with the bar, worked up to 30kg and then dropped back down to to the bar which made it feel considerably lighter and BAM it went above my head.
So I managed to get the upper part of the snatch down but starting from lower than mid thigh and mechanics started to break (I panicked and started to think about every little thing to do and of course lost the snatch).
Followed this up with some overhead squats of the bar and the odd 30kg and called it a day.

Not impressive in the slightest but happy with the progress from Tuesday.
 
mrthingyx said:
Good work! Good work! :D
Click to expand...

Thank you :D I must admit, you were right, powerlifting is fun when things go perfectly and when you're lifting super heavy. With weightlifting however I'm lifting nothing and it's loads of fun. I also have the joy of my thought process being: (pre-pul) - "I might decapitate myself" - (lifts bar) - "Oh no, oh no, oh no" - (bar goes above my head) - "oooh, I still have my head connected to the rest of me, Yay!"

I'm going to leave anymore snatch practise until Tuesday and get there an hour or so to practise what I can before the lesson starts with the coach. It would be nice to be able to power snatch by the time others join on Tuesday.
 
9/2/15 - Monday

By far the worst session I've had in ages. My back is still bad from the oly weightlifting, and I'm not just on about doms either.


Squats

Bar x lots
40kg x 5
60kg x 3
70kg x 2
77.5kg x 3x5

Still working on high bar technique. Need to use hips more in to concentric phase. I found I was using my hamstrings too much and straightening at the knee, almost pushing it backwards and simply causing pains, before the hips were fully brought through. That was corrected quick enough. I had also noticed I hadn't been adjusting my feet evenly which would explain the hip problem I've had recently....

Bench

Bar x lots
30kg x 5
40kg x 5
50kg x 2
62.5kg x 3x5 (5, 4+1, 4+1)

That was horrific. Looks like I've lost a serious amount of strength when it comes to benching. More food, more sleep and maybe time to switch things up a bit within the next week.

BOR (Pendlay)

Bar x lots
30kg x 5
40kg x 3
50kg x 1
55kg x 1
50kg x 3x5

These were actually spot on, no complaints whatsoever.

Bad training session but hopefully Wednesday will be better. Hopefully my back will settle down too. I shan't be doing oly lifting until everything has calmed down just to be on the safe side of things.
 
11/2/15 - Wednesday

Best session in ages.

Squats

Bar x lots
40kg x 5
60kg x 3
80kg x 3x5

Much, much better than Monday. Just going to keep adding weight as normal.

Bench (Paused)

Bar x lots
40kg x 5
50kg x 2
55kg x 3x6 (Paused 2-3 count)

Not bad but I need to be a bit more stable.

Deadlifts

60kg x 5
80kg x 3
90kg x 5
100kg x 3
110kg x 7 - Whoop!

Considering I did 105kg x 6 2 weeks ago, I'm rather damn pleased with this!

Chin Ups

BW x 8
BW x 6
BW x 4 - might have been 5

Not fussed.

Face Pulls

18kg x 4x12

One or two more weeks at this weight and then I'll try 21kg.

Good session. Hopefully I will have more sessions like this.
 
13/2/15 - Friday

Not an amazing session but not terrible either.

Squats

Bar x lots
40kg x 5
60kg x 3
80kg x 1
82.5kg x 3x5

Getting tough. I was hoping just to steam-roll through to 110kg 3x5 where I was previously but I think that might take some extra time. We shall wait and see!

Bench

Bar x lots
30kg x 5
40kg x 4
50kg x 3
60kg x 1
65kg x 3,f
57.5kg x 5x5

After missing the 65kg I figured I may swell drop back and ramp back up. Even though I got all the reps, I didn't feel super stable. I think I need to look into setup again.

BOR (Pendlay)

Bar x lots
30kg x 5
40kg x 3
50kg x 1
55kg x 3 - ooh
60kg x 1 - OOH
52.5kg x 3x5

Smidge torso raise on the 60kg but nothing drastic. I'm expecting these to become though very soon so it looks like another deload is coming.

Back Extensions

BW +20kg x 2x12

Took it a bit slower to be controlled. I shall do this the next couple of times and then consider adding on weight.

Tricep Pushdowns

29kg x 5x20

PUMP.

Band Pulls

5x10

And that's that finished. Time to eat, stretch and mobilise ready for the horrific deadlift session tomorrow. At least the session tomorrow is directly followed with some physio treatment so that should help nicely.
 
14/2/15 - Saturday

So many deadlifts.

Dynamic-Effort Deadlifts

60kg x 5
80kg x 3
90kg 5x2

Slowed down slightly on set 3 but all were pretty good. I noticed a significant difference in speed and back angle switching from DOH to mixed grip.

Sumo Deadlift Block Pull 5"

60kg x 2
102.5kg x 4x4
117.5kg(B) x 2
130kg(B) x 2

Oh yes... I still need to get used to having the bar a smidge closer and hips a tad lower and closer to the bar. These were tough but as soon as glutes kicked in the rep(s) was made.

OHP

Bar x lots
30kg x 5
32.5kg x 3
37.5kg x 4 - Better than last week.
30kg x 8

Felt much better than last week. Hopefully this is a sign of progress.

Chin-Ups

BW x 8
BW x 8
BW x 6

So close to 8,8,8...

Face Pulls

17kg x 4x12

These are doing wonders for my shoulder health.

Happy with that session.
I need to practise some light sumo deadlifts from the floor to check my form throughout the pull to make sure when I'm pulling from blocks I'm pulling from the same angle. Deload next week so no sumo deadlifts and actually, no Saturday session at all for that matter.
 
Delvis said:
For some reason I.missed your last log??? Gutted, congrats on the comp :)

Look forward to seeing the development this year!
Click to expand...

Always nice to know someone else is reading! For the time being this log will follow a similar routine format as the previous log but I shall be introducing more interesting programming such as Russian Squat Routine, Smolov Jr, and maybe Smolov. This log and routine is already more interesting than the previous as it's moved away from the typical SL/Madcow style to be uniquely adapted to what works for me; as well as I'm feeling a lot better and a lot strong than how I started last year in both lifting and the programming.

TL;DR I shan't disappoint you by not giving you an interesting log to read ;)
 
16/2/15 - Monday

Decent session.

Squats

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

I really hope I can keep this up until 100kg, but it's getting tough.

Bench

Bar x lots
30kg x 6
40kg x 4
50kg x 3
60kg x 5x5

These were brilliant! Really focused on keeping the shoulder blades pinned back, together and down.

BOR (Pendlay)

Bar x some
30kg x 5
40kg x 3
50kg x 3
60kg x 3 - powarrrhhhhhh
55kg x 3x5

The last set was just silly explosive. So much awesomes.

Back Extensions

BW + 20kg x 2x12

I slowed these down to make sure I was getting symmetric contractions. Considering swapping these for GHR's since I don't quite fit it properly and it causes a lot more flexion in the upper back at the bottom part of the movement.

Tricep Pushdowns

29kg x 5x20

So satisfying.

Band Pulls

5x10

And that's that. The progress on the bench made my evening considering that I managed 65kg x 3 last time but managed 60kg 5x5. Squats are getting tough but there's nothing wrong with dropping the weight back and ramping back up. I'm hoping for another 15kg though before that's necessary.
Bring on Wednesday!
 
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