The Ups and Downs of high-bar squatting

18/2/15 - Wednesday

Progress :cool:

Squats

Bar x lots
40kg x 5
60kg x 3
80kg x 2
87kg x 3x5

A smidge left knee clicking but once I had the bracing and hip hinge under control it was awesome.

Bench (Paused 2-3 count)

Bar x lots
40kg x 4
50kg x 3
57kg x 2x6
57kg x 5 - Fatigue kicked in.

Well that was disappointing but the last set was by far the best regardless of missing the last rep. I shall deload on paused bench and work back up.

Deadlifts

60kg x 5
80kg x 3
90kg x 3
100kg x 3
110kg x 9 - Oh yeah
122.5kg x 2x1 - BOOM (About 20 sec rest between singles)

That puts my predicted max back above 140kg. I had more in me on the 110kg set, maybe another 2-3, but I wanted to save some energy for the singles.

Chinups ss/w Face Pulls

BW x 8 ss/w 18kg x 12
BW x 8 ss/w 18kg x 12
BW x 4 ss/w 18kg x 12

Face Pulls

21kg x 12

Really happy with that session. Squats felt good, maybe 5kg left, hopefully I'll still get the 100kg first.
Bench was disappointing but never mind.
Deadlifts were brilliant considering I got 7 last week and that was it; 9 this week and it felt like I had more in me.
Tomorrow will be horrid though as I have to move my typical Friday session to tomorrow. 90kg squats, 62.5kg bench and BOR. Should be fun.
 
19/2/15 - Thursday (Friday)

Last night knackered me so I had a lot less energy for the session tonight. I also had the gym owner come over and talk to me before my working sets of squats which made them feel terrible.

Squats

Bar x lots
40kg x 5
60kg x 3
80kg x 3
90kg 3x5

Tough but I feel they were made tougher due to the silly long period between the 60kg warmup and the rest of the sets.

Bench

Bar x lots
30kg x some
40kg x 4
50kg x 3
62.5kg x 3x5

I used a marginally wider grip and it seemed like it helped in keeping the tightness in my back a lot more. I might use this slightly wider grip and see how I get on.

BOR

Bar x some
30kg x 5
40kg x 3
50kg x 2
60kg x 1
65kg x 1 - PB!
57.5kg x 5
57.5kg x 2x3

Last two reps in the first set used more torso and leg drive than usual so I thought I'd just go for some more triples. These were a lot tougher than 55kg but after the amount of back work that I did last night it's not too surprising these weren't amazing today.

Back Extensions

BW + 20kg (Bar) x 2x12

Had to wedge plates at the base of it since I'm too small for it otherwise :rolleyes:

Tricep Pushdowns

29kg x 5x20

Lack of energy made these a bit harder but another week or two and I'll up the weight.

Rather pleased with that, albeit horrid squats, now for a long rest until Monday and then I'll take things from there.
 
GSVBagpuss said:
I struggle with keeping my back tight too - may try a slightly wider grip (current line up ring finger with line in knurling)
Click to expand...

I start off by pointing my thumb horizontally and placing the tip of the thumb on the start of the knurling to get my initial grip width but last night I widened it by maybe an extra centimetre. I'm not sure if that helped make the reps that I failed last time or if it was just a strength improvement but I was definitely more stable and comfortable throughout the movement.
 
23/2/15 - Monday

Bah, All warmups felt great but working sets were tragic.

Squats

Bar x 2 x lots
40kg x 5
60kg x 3
80kg x 3
92.5kg x 5

I wanted 3x5 but this is 1.5 x bw and high bar so it's a pb nonetheless (and beltless too for that matter). Left knee was aching all weekend and as soon as it clicked at the end of the set I thought I'd drop the extra sets and progress from here.

Bench

Bar x lots
30kg x lots
40kg x 4
50kg x 3
60kg x 1 - Flew up
65kg x 4+1
65kg x 3,f

Ugggh, first 3 reps were brilliant, 4th a struggle and the fifth the triceps just died. Going to retake this again on Friday.

BOR (Chest Supported)

Bar + 5kg x 9
Bar + 10kg x 8
Bar + 15kg x 8
Bar + 20kg x 8
Bar + 25kg x 6
Bar + 20kg x 4x10

Didn't feel these as much as I was expecting but oh well.

Back Extensions

BW + 20kg bar x 2x12

Still think I'm too small for this machine. Might swap to GHR or reverse hypers.

Tricep Pushdowns

29kg x 5x20

Pump (as always). Might up the weight in a week or 2.

Squats will switch to 1x5 and exhaust that progression. I shall then drop back to this weight and try again for 3x5.
Bench...ugggh. I still made some progress so I'm not too annoyed but getting the first set would have been nice. Normal grip paused bench on Wednesday and then I'll retake 65kg on Friday.
Bring on Wednesday.
 
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25/2/15 - Wednesday

Well that was much better.

Squats

Bar x lots
40kg x 5
60kg x 3
80kg x 3
90kg x 1
95kg(B) x 5 - So much easier/better with a belt on.
85kg x 3x3

Decided to throw some back off sets in just for extra volumes and to perfect form.

Bench (Paused 2-3 seconds)

Bar x lots
40kg x 5
50kg x 3
57kg x 3x6

Trying to 'break the bar' really helped in the stability. 60kg paused next week.

Deadlifts

60kg x 5
80kg x 5
90kg x 5
105kg x 5

Grip was oddly rubbish but form and positioning was spot on.

Chin-Ups

BW x 8
BW x 8
BW x 7

Close to 8,8,8 again.

Face Pulls

21kg x 4x12

Feels rather easy, might up the weight very soon.

Rather happy with that session, it's given me hope for the squat progression. Light deadlifts will prime me nicely for the bajillions of sumo pulls and speed pulls I'll be doing on Saturday.
 
27/2/12 - Friday

Squats

Bar x lots
40kg x 5
60kg x 3
80kg x 3
90kg x 2
97.5kg(B) x 5 - Boom!
80kg x 3x3 - Solid but slow.

The belt made a huge difference which means I need to work on my core more. I should have a good few more kg's in me by the way they felt.

Bench

Bar x lots
30kg x 5
40kg x 5
50kg x 3
60kg x 2 - Flew up
67.5kg x 2,f
67.5kg x 1,f
67.5kg x 2x1 - Solid
70kg x 1
75kg x f
60kg x 3x3 - Solid and quick

Must be something wrong somewhere because it doesn't make sense that 60kg feels like a feather but 67.5kg - 75kg is horrid. First rep is always great and then the next not as much which might imply losing tightness for whatever reason.

BOR (Pendlay)

30kg x 5
40kg x 5
50kg x 3
60kg x 1
65kg x 3 - More hamstring involvement than intended
50kg x 3x5

Work sets are nice and easy. I've dropped back the weight and shall work back up.

Dips

BW x 3
BW x 4
BW x 4

I thought I'd reintroduce these but I'm keeping the reps low to make sure form is perfect and to prevent the shoulder from rolling forward and injuring it like last time - no thanks.

Bro Curlz

Ez + 20kg x 12
Ez + 15kg x 2x12

End of session.
Squats were decent, should have a good few more kg's in me at the 1x5 progression hopefully.
Bench need some work, everything looks ok but clearly something is wrong.
 
28/2/12 - Saturday

Feeling the progress.

Dynamic-Effort Deadlifts

60kg x 5
80kg x 3
90kg x 3x3

Should be able to up the weight without and issue.

Sumo deadlift block pulls - 3"

102kg x 4x4
117kg(B) x 2
130kg(B) x 2

Technique felt decent, drive and lockout has improve dramatically. Upping the weight next week!

OHP

Bar x lots
27.5kg x 5
30kg x 5
35kg x 5 - shoulders were not feeling it to push for more
27.5kg x 8

Just not as good as I was hoping but never mind.

Chin Ups

BW x 8
BW x 8
BW x 8

Yay.

Face Pulls

21kg x 4x12


Kneeling cable crunches

50kg x 4x12

I shall make sure I keep these in.

Happy with that session. Sumo deadlifts are coming on nicely but I only have about 4 weeks of full training before the comp so hopefully I'll get a nice pb in the competition.
 
2/3/15 - Monday

Better than I was expecting.

Squats

Bar x lots
40kg x 5
60kg x 3
80kg x 3
90kg x 2
100kg(B) x 5 - High bar pb (and mini milestone!)
90kg x 3x2

The rack was at an odd angle so positioning was slightly difficult as it never seemed like I was straight. Stance was a tad wide so i shall adjust for Wednesday.

Bench

Bar x lots
40kg x 5
50kg x 3
60kg x 2
65kg x 3x3 - bw pb!

BOR (Pendlay)

40kg x lots
50kg x 3
60kg x 2
65kg x 3 - still a bit too much hamstring involvement for my liking.
52.5kg x 3x5

Tricep Push/Pulldowns

27kg x 20 - pull
21kg x 2x20 - pull
32kg x 2x20 - push

Pump.

Well there was no space to do back extensions or any form of core work so had to leave it there.

Happy with the squats and bench.
Wednesday will be hell. Squat progression, peak on bench to get my 1rm for smolov jr and deadlift for high reps then heavy singles...
 
4/3/15 - Wednesday

Gainzzzzzzz! Pb's all round!

Squats

Bar x lots
40kg x 5
60kg x 3
80kg x 3
90kg x 2
102kg(B) x 5 - Oh yeah!

PB for high bar and bw! Going to be hell trying for 105 tomorrow though.

Bench

Bar x lots
40kg x 5
50kg x 3
60kg x 2
67kg x 1
72.5kg x 1 - BW PB!
77.5kg x f :(

Getting close to where I was at the last competition. Now I can use 72.5kg as my max for smolov jr and start on Monday!

Deadlifts

60kg x 5
80kg x 3
100kg x 3
115kg(B) x 1
127.5kg(B) x 1
140kg(B) x 1 - flew up
150kg(B) x 1 -PB!!!!

Tiny bit of rounding but this is the heaviest I've pulled in months and pretty close to a 1rm so a little bit of rounding is to be expected.

Really happy with that session, progress all round! Absolutely shocked by the deadlifts as I wasn't expecting to go that heavy but everyone said the 140kg looked brilliant and that I had more in me. I'm going back to normal deadlift training from next week but I'll ramp up to the 140kg and then do my 'plus' set. I'm hoping this will give me a good chance to get conditioned to doing singles but also hopefully put on whatever muscle I can before the comp.
 
mrthingyx said:
Good work! Aside from pluralising PB with an apostrophe. ;)

Vids?
Click to expand...

The apostrophe would be from the autocorrect :(
Unfortunately no vids as my phone died early into training but I'll make sure there are vids of the competition and I'll start recording my training too.

GSVBagpuss said:
Nice!
Click to expand...

Thank you! Starting to feel like I have respectable lifts (or at least will have respectable lifts soon! :p)
 
5/3/15 - Thursday (Friday)

Absolutely shattered after that. After such a heavy session last night I took extra time on mobility and stretching between sets too. Also had a little play with stances and forms.

Squats

Bar x lots
40kg x 5
60kg x 3
60kg x 1
80kg x 3
90kg x 1
100kg(B) x 1
105kg(B) x 5
65kg x 3 - miscoded the bar
85kg x 3x2


Bar slipped on third rep so 4th and 5th had a bit more torso lean and led with the hips quicker, but not dramatically so oh well.

Bench

Bar x lots
40kg x 5
50kg x 3
60kg x 2
62.5kg x 3x3
50kg x 2x8 - Wide grip, pinky on rings
50kg x 8 - standard grip


Did not like wide grip at all, it made the weight feel light but it also made me feel like I had no drive what so ever. There was also extra tension on the shoulder (slightly). I don't think I'm built for that. Last set I recorded, looks like my grip is too wide still... My wrist and my elbows aren't in line so I'm effectively pressing away (to the side) with terrible leverages because my triceps aren't being utilised.

BORs (Chest supported)

20kg x 10
30kg x 6
20kg x 4x12

Pump.

Not a bad session at all. Rather annoyed that I've been benching with poor leverages for months but that will be sorted on Monday. I went for chest supported rows to save the lower back and to go for something that felt worthwhile, as well as not having time to set up an oly bar for penally rows.
 
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8/3/15 - Sunday (Saturday)

Had to keep the session short so just dynamic effort deadlifts with sumo deadlifts off blocks.

Dynamic-effort deadlifts

60kg x 5
80kg x 3
100kg x 3x1

Super fast and easy. Acted as a nice warmup for sumo deadlifts.

Sumo Deadlifts off Blocks 5"

107.5kg x 4x4
120kg(B) x 2 - Incredibly easy
135kg(B) x 2 - Sumo pb :D

107.5kg unbelted was a good choice as it just was not needed. Working set felt decent. I hope that it catches or even passes my conventional pulling as it has a lot less stress on my lower back.

Hanging Knee rises

BW x 4x12


Ugggh, heavy squats tomorrow.
 
It's the day I did it on and the day it was supposed to be on :P It's more for my sake for when I look back at what I've done and work out what I did on which days and why. For example, if I noticed that in a particular session I dropped volume or exercises it's easier to work out why.
 
9/3/15 - Monday

Decided to drop the squats to let the knee rest a bit. I also started Smolov Jr for bench but before hand I did lots and lots of warmup sets to get my form reviewed and fixed.

Bench

Bar x lots
40kg x 4x4 (No specific reason for that rep scheme)
50kg x 6x6

Pretty good, recorded all sets to analyse the bar path and the wrist/elbow positioning.


BOR (Pendlay)

40kg x 5
50kg x 3
60kg x 3
70kg x 1 - PB (but not the cleanest of forms)
50kg x 3x8

The last cluster felt more like cardio than anything.

Dips

BW x 4
BW x 4
BW x 4

Keeping the reps low on purpose to focus on keeping the shoulders pinned back. I'll just slowly add a rep or two every session.

Face Pulls

21kg x 4x12

Good old shoulder prehab stuff.

Kneeling cable crunches

50kg x 5x20

Like most core work, not feeling much atm but I probably will tomorrow.

Time to rest up and prepare for Wednesday. It'll be one hell of a session....
 
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12/3/15 - Wednesday

Decent session. Heavy session. Tired.

Squats

Bar x lots
40kg x 5
60kg x 3
80kg x 3
100kg(B) x 2
107kg(B) x 5

If I could get to 115kg at this progression rate I'll be chuffed but it is feeling tougher every session. I know that is obvious but I know a deload is due sometime soon.

Bench

Bar x lots
40kg x 6
50kg x 2
55kg x 7x5

Good arch, good bar placement, good muscle engagement. Good.

Deadlifts (Sumo)

60kg x 5
80kg x 3
100kg x 3
115kg(B) x 1
130kg(B) x 1
140kg(B) x 1
115kg(B) x 6 - (Conventional)

Absolutely wrecked after that. Shame I didn't get more reps in the last set but after going for 140kg sumo for the first time ever I'm not too disappointed.


I appreciate the 140kg sumo isn't with optimal technique but this is the first time I've pulled sumo from the floor so it's to be expected.

Rather happy with that session. Hopefully more progression squats on Friday!
 
GSVBagpuss said:
Pretty tough of the CNS to be heavy squatting and DLing in one workout - nice stuff!
Click to expand...

Last super heavy session for a while. I'm going to deload on squats and work back up since I noticed from the video I was marginally high on each rep. Granted that's me trying to reverse the weight too quickly rather than the weight being too heavy but a deload and increasing volume will only be a good thing. I'll only go for 140kg again in 2 weeks so the next few weeks will go something like: light, heavy, deload, competition.
 
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