Man of Honour
Nice deads 
The Ups and Downs of high-bar squatting
- Thread starter Dreamforger
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27/3/15 - Friday
Solid session. Light squats, "heavy" bench.
Squats
Bar x lots
40kg x 5
60kg x 3
70kg x 2x2
80kg x 5
Felt brilliant. Shame I only have one squat session next week but the following week I'll be working on a solid volume phase as that has seemed to have helped my technique and power out of the hole dramatically.
Bench
Bar x lots
40kg x 5
50kg x 3
60kg x 3
67.5kg x 7x4
67.5kg x 3+1
The working sets were tough to begin with and then I had someone help lift off the bar which really improved how tight I could be under the bar. Tad annoyed about missing the very last rep but also rather happy that I've only missed 1 rep so far.
Chest Supported Rows
Bar + 5kg x 8
Bar + 10kg x 8
Bar + 15kg x 8
Bar + 20kg x 8
Bar + 25kg x 4x12
Holding back from heavier sets since I'm deadlifting tomorrow.
Tricep Pushdowns
35kg x 5x20
Damn tricep pump and fatigue all at once.
And that's that. One more bench session scheduled for either Sunday or Monday depending on how I feel and then a light session on Wednesday and that's it until the competition. Time to prepare for Sumo deadlift block pulls tomorrow!
Solid session. Light squats, "heavy" bench.
Squats
Bar x lots
40kg x 5
60kg x 3
70kg x 2x2
80kg x 5
Felt brilliant. Shame I only have one squat session next week but the following week I'll be working on a solid volume phase as that has seemed to have helped my technique and power out of the hole dramatically.
Bench
Bar x lots
40kg x 5
50kg x 3
60kg x 3
67.5kg x 7x4
67.5kg x 3+1
The working sets were tough to begin with and then I had someone help lift off the bar which really improved how tight I could be under the bar. Tad annoyed about missing the very last rep but also rather happy that I've only missed 1 rep so far.
Chest Supported Rows
Bar + 5kg x 8
Bar + 10kg x 8
Bar + 15kg x 8
Bar + 20kg x 8
Bar + 25kg x 4x12
Holding back from heavier sets since I'm deadlifting tomorrow.
Tricep Pushdowns
35kg x 5x20
Damn tricep pump and fatigue all at once.
And that's that. One more bench session scheduled for either Sunday or Monday depending on how I feel and then a light session on Wednesday and that's it until the competition. Time to prepare for Sumo deadlift block pulls tomorrow!
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28/3/15 - Saturday
Sumo deadlifts
Sumo Deadlifts 5" blocks
60kg x 5
80kg x 3
100kg x 3
112.5kg x 4x4
127.5kg(B) x 2
140kg(B) x 2 - Boom!
112.5kg x 8 - Lawd.
Not bad at all! Everything was worked nicely and the back-off set really helped with pulling quick and efficiently.
Chin Ups
BW x 8
BW x 8
BW x 8
Oooh. Lats are getting stronger.
Face Pulls
23kg x 12
29kg x 3x12
Nice improvement. I shall do these each session leading up to the competition.
Hanging Knee raises
BW x 3x20
Last "heavy" session. Last bench session on monday, light session on Wednesday and then nothing until Saturday.
Sumo deadlifts
Sumo Deadlifts 5" blocks
60kg x 5
80kg x 3
100kg x 3
112.5kg x 4x4
127.5kg(B) x 2
140kg(B) x 2 - Boom!
112.5kg x 8 - Lawd.
Not bad at all! Everything was worked nicely and the back-off set really helped with pulling quick and efficiently.
Chin Ups
BW x 8
BW x 8
BW x 8
Oooh. Lats are getting stronger.
Face Pulls
23kg x 12
29kg x 3x12
Nice improvement. I shall do these each session leading up to the competition.
Hanging Knee raises
BW x 3x20
Last "heavy" session. Last bench session on monday, light session on Wednesday and then nothing until Saturday.
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30/3/15 - Monday
Absolutely horrid session. Shoulder was giving me so much grief benching but after doing lots and lots (more) of mobility and stretching all was good.
Squats
Bar x lots
40kg x 5
60kg x 3
70kg x 2
75kg x 3x5
Easy enough. I'm really looking forward to working on progression from next week.
Bench
Bar x lots
40kg x 5
50kg x 4
60kg x 3
70kg x 1
70kg x 2
70kg x 1
70kg x 3
70kg x 1
67.5kg x 8x3
Left shoulder was just not working properly and I could not generate enough stability to move 70kg efficiently. At least the weight wasn't an issue. Dropped down to 67.5kg to be safe and that was relatively easy but after the 70kg attempts the 67.5kg were a bit harder than what they should have been.
Finished with lots and lots of mobility and stretching.
That's my final bench session now. Just a light day on Wednesday and that's it.
Absolutely horrid session. Shoulder was giving me so much grief benching but after doing lots and lots (more) of mobility and stretching all was good.
Squats
Bar x lots
40kg x 5
60kg x 3
70kg x 2
75kg x 3x5
Easy enough. I'm really looking forward to working on progression from next week.
Bench
Bar x lots
40kg x 5
50kg x 4
60kg x 3
70kg x 1
70kg x 2
70kg x 1
70kg x 3
70kg x 1
67.5kg x 8x3
Left shoulder was just not working properly and I could not generate enough stability to move 70kg efficiently. At least the weight wasn't an issue. Dropped down to 67.5kg to be safe and that was relatively easy but after the 70kg attempts the 67.5kg were a bit harder than what they should have been.
Finished with lots and lots of mobility and stretching.
That's my final bench session now. Just a light day on Wednesday and that's it.
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1/4/15 - Wednesday
Nice light session before the comp. Lots and lots of mobility work and light sets.
Bench
Bar x lots
40kg x 5
50kg x 4
60kg x 3
70kg x 1 (Competition pause)
Absolutely flew up and my shoulders are feeling miles better. Felt like I had another 10kg in me. As long as I stay ontop of rolling, stretching and mobility then I should be fine.
Sumo Deadlifts
60kg x 5+1+1
80kg x 3
100kg x 3
112kg x 1,1,1
Felt a smidge heavier than I anticipated but still super easy.
Tricep Pushdowns
32kg x 5x20
Kneeling cable crunches
55kg x 5x20
Full body sports massage tomorrow to help remove any niggles. Lots of food, rest and mobility work now and hopefully a good competition!
Nice light session before the comp. Lots and lots of mobility work and light sets.
Bench
Bar x lots
40kg x 5
50kg x 4
60kg x 3
70kg x 1 (Competition pause)
Absolutely flew up and my shoulders are feeling miles better. Felt like I had another 10kg in me. As long as I stay ontop of rolling, stretching and mobility then I should be fine.
Sumo Deadlifts
60kg x 5+1+1
80kg x 3
100kg x 3
112kg x 1,1,1
Felt a smidge heavier than I anticipated but still super easy.
Tricep Pushdowns
32kg x 5x20
Kneeling cable crunches
55kg x 5x20
Full body sports massage tomorrow to help remove any niggles. Lots of food, rest and mobility work now and hopefully a good competition!
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- 963
4/4/15 - Competition Day - Northern Universities Push-Pull
No weight PB's but body weight PB's instead as I weighed in at 63.6kg BW.
Attempts are as followed:
Bench
70kg - Boom
75kg - BW pb, matched previous weight pb.
80kg - Nope, needed a tad more control onto the chest and I would have had it.
I genuinely feel that if I had another attempt I would have got it.
Deadlifts
140kg - Nope, crazy spasm at the top prevented shoulder lockout apparently.
140kg - Yay, may have muttered "Thank **** for that" and got a little giggle from the judges.
150kg - Sumo PB Not best of techniques but fatigue was strong and rest was stupidly short.
If I didn't have to do 140kg twice my 150kg may have been better and I like to think there was another 5kg in there as the technique would have been more efficient.
At the time, I was so frustrated that I only matched previous personal bests. But on reflection I match them at a lighter bodyweight and the technique and the power was better too so that's always something. I'm now feeling much better about the attempts and rather please by how they looked.
It also turns out that the spasm on my first 140kg attempt might have been due to my sumo being a bit too wide for my build. The other attempts I narrowed it ever so slightly and the issue vanished so that's something I'll work on. I now have my numbers for my next training block so I'll plug those in and see how things go. If I'm feeling good tomorrow I'll go for a squat max just for an idea of where I am.
No weight PB's but body weight PB's instead as I weighed in at 63.6kg BW.
Attempts are as followed:
Bench
70kg - Boom
75kg - BW pb, matched previous weight pb.
80kg - Nope, needed a tad more control onto the chest and I would have had it.
I genuinely feel that if I had another attempt I would have got it.
Deadlifts
140kg - Nope, crazy spasm at the top prevented shoulder lockout apparently.
140kg - Yay, may have muttered "Thank **** for that" and got a little giggle from the judges.
150kg - Sumo PB
Not best of techniques but fatigue was strong and rest was stupidly short.If I didn't have to do 140kg twice my 150kg may have been better and I like to think there was another 5kg in there as the technique would have been more efficient.
At the time, I was so frustrated that I only matched previous personal bests. But on reflection I match them at a lighter bodyweight and the technique and the power was better too so that's always something. I'm now feeling much better about the attempts and rather please by how they looked.
It also turns out that the spasm on my first 140kg attempt might have been due to my sumo being a bit too wide for my build. The other attempts I narrowed it ever so slightly and the issue vanished so that's something I'll work on. I now have my numbers for my next training block so I'll plug those in and see how things go. If I'm feeling good tomorrow I'll go for a squat max just for an idea of where I am.
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5/4/15 - Sunday
I wanted to get a rough idea where I was squatting, so I did exactly that. The day after a competition probably wasn't the best of ideas but I was feeling good so I went for it anyway.
Squats
Bar x lots
40kg x 5
60kg x 2
70kg x 2
80kg x 1
90kg x 1
100kg(B) x 1
107.5kg(B) x 1
115kg(B) x 1 - 8kg high-bar pb.
Happy with that. I could have squeezed out a 120kg without too many issues but I wanted these numbers for my squat cycle starting tomorrow and the numbers produced from a 115kg or 120kg were identical so I thought I'd play it safe and save the energy.
I wanted to get a rough idea where I was squatting, so I did exactly that. The day after a competition probably wasn't the best of ideas but I was feeling good so I went for it anyway.
Squats
Bar x lots
40kg x 5
60kg x 2
70kg x 2
80kg x 1
90kg x 1
100kg(B) x 1
107.5kg(B) x 1
115kg(B) x 1 - 8kg high-bar pb.
Happy with that. I could have squeezed out a 120kg without too many issues but I wanted these numbers for my squat cycle starting tomorrow and the numbers produced from a 115kg or 120kg were identical so I thought I'd play it safe and save the energy.
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Nice work.
Thank you very much! Hopefully I'll continue to make some nice progress.
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6/4/15 - Monday
Start of a new training block and it feels good Just squats and bench today as the gym was closing early.
Squats
Bar x lots
40kg x 5
60kg x3
70kg x 3x8
77.5kg x 5
82.5kg x 2x2
87.5kg x 1
Felt great. My stance has become narrower as it does't cause any clicking in my left knee and to getting depth is fine.
Bench
Bar x lots
40kg x 5
50kg x 3
60kg x 1
62.5kg x 6x2
I wanted to do all reps paused but because of the gym closing early my recovery times were shortened so some were properly paused, some weren't.
Really happy with that session everything, is feeling good so far. Bring on Wednesday, similar session with some deadlifts.
Start of a new training block and it feels good
Just squats and bench today as the gym was closing early.Squats
Bar x lots
40kg x 5
60kg x3
70kg x 3x8
77.5kg x 5
82.5kg x 2x2
87.5kg x 1
Felt great. My stance has become narrower as it does't cause any clicking in my left knee and to getting depth is fine.
Bench
Bar x lots
40kg x 5
50kg x 3
60kg x 1
62.5kg x 6x2
I wanted to do all reps paused but because of the gym closing early my recovery times were shortened so some were properly paused, some weren't.
Really happy with that session everything, is feeling good so far. Bring on Wednesday, similar session with some deadlifts.
Last edited:
Soldato
- Joined
- 11 Jun 2013
- Posts
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Massively strong for 63.6kg BW!
- Joined
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I've still got a way to go before I'm properly classed as that but I'll accept the compliment all the same
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8/4/15 - Wednesday
The big three. uugggghhhhh.
Squats
Bar x 1 bajillion (srs)
40kg x lots
60kg x 3
70kg x 3x8
77.5kg x 5
82.5kg x 2x2
87.5kg x 1
All was good, I'm hoping the extra but of volume, albeit at a light weight, will come in extremely useful over the next few weeks.
Bench (Paused)
Bar x lots
40kg x 5
50kg x 3
60kg x 1
62.5kg x 6x3
Took a while to get right as they felt heavier than they should but never mind. They were still easy enough and form was fine.
Sumo Deadlifts
60kg x so many
80kg x 3
92.5kg x 5
105kg x 3
120kg(B) x 8
Lawd. I am done.
That's the last high rep deadlifts for a while. Actually it's the last high rep deadlift work for the entire training 12 week training block as it happens but I'll still be hitting a set of 5, 3 or 1 as a main working set each week.
Happy with the session, sumo technique needs a tidy up as I'm starting to pull from a slight higher position (as it should be done) but I'm working on finding that sweet spot.
Squats and bench are fine and not much to comment on.
The big three. uugggghhhhh.
Squats
Bar x 1 bajillion (srs)
40kg x lots
60kg x 3
70kg x 3x8
77.5kg x 5
82.5kg x 2x2
87.5kg x 1
All was good, I'm hoping the extra but of volume, albeit at a light weight, will come in extremely useful over the next few weeks.
Bench (Paused)
Bar x lots
40kg x 5
50kg x 3
60kg x 1
62.5kg x 6x3
Took a while to get right as they felt heavier than they should but never mind. They were still easy enough and form was fine.
Sumo Deadlifts
60kg x so many
80kg x 3
92.5kg x 5
105kg x 3
120kg(B) x 8
Lawd. I am done.
That's the last high rep deadlifts for a while. Actually it's the last high rep deadlift work for the entire training 12 week training block as it happens but I'll still be hitting a set of 5, 3 or 1 as a main working set each week.
Happy with the session, sumo technique needs a tidy up as I'm starting to pull from a slight higher position (as it should be done) but I'm working on finding that sweet spot.
Squats and bench are fine and not much to comment on.
Last edited:
Soldato
- Joined
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All three on one day is hard stuff - I hope your fridge is well stocked today!
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Calories have been upped to compensate. I have a feeling they're going to be upped again and again throughout this training block.
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10/4/15 - Friday
Lots of squats, rest bench day. Niceeee.
Squats
Bar x lots
40kg x 5
60kg x 3
70kg x 2
77.5kg x 4x5
82.5kg x 3
87.5kg x 2x2
100kg(B) x 1
Everything just felt ever so slightly off but overall it was all pretty decent. I think the muscles were a bit fatigued from doing lots of deep tissue massaging about 2 hours before training, and then doing more rolling and warming up prior to squats.
Bench
Bar x lots
40kg x 5
50kg x 3
60kg x 1
62.5kg x 6x2
Getting easier every time.
Chest Supported Rows
Bar + 10kg x 10
Bar + 20kg x 10
Bar + 25kg x 4x12
That's enough after all the benching.
Tricep Pushdowns
35kg x 5x20
So much pump.
Shattered by the end of the session but a decent session overall. Shame I missed out some back extensions and core work but the core was pretty fried anyway.
Lots of squats, rest bench day. Niceeee.
Squats
Bar x lots
40kg x 5
60kg x 3
70kg x 2
77.5kg x 4x5
82.5kg x 3
87.5kg x 2x2
100kg(B) x 1
Everything just felt ever so slightly off but overall it was all pretty decent. I think the muscles were a bit fatigued from doing lots of deep tissue massaging about 2 hours before training, and then doing more rolling and warming up prior to squats.
Bench
Bar x lots
40kg x 5
50kg x 3
60kg x 1
62.5kg x 6x2
Getting easier every time.
Chest Supported Rows
Bar + 10kg x 10
Bar + 20kg x 10
Bar + 25kg x 4x12
That's enough after all the benching.
Tricep Pushdowns
35kg x 5x20
So much pump.
Shattered by the end of the session but a decent session overall. Shame I missed out some back extensions and core work but the core was pretty fried anyway.
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12/4/15 - Sunday
Had to shift the entire week by a day but had an absolutely amazing session!
Squats
Bar x lots
40kg x 5
60kg x 3
80kg x 2
87.5kg x 5
Pleased to do these high-bar and beltless as I remember that before when I was close to this weight a belt was required. Progress.
Nice.
Bench (Paused)
Bar x lots
40kg x 5
50kg x 3
60kg x 1
62.5kg x 6x4
Felt incredible, even more so that they were all paused reps too!
Sumo Deadlift Block Pulls 4-5"
60kg x lots (not off blocks)
100kg x 3 (not off blocks)
117.5kg(B) x 4x4
130kg(B) x 2
145kg(B) x 2 - So happy!
117.5kg(B) x 8
Block pulls felt absolutely amazing and I'm really pleased that I pulled 145kg x 2 just a week after the competition. Form was near enough identical to how I pull from the floor which is exactly what I was trying to replicate.
Incredibly happy with that session as, for once, just everything went in my favour.
Had to shift the entire week by a day but had an absolutely amazing session!
Squats
Bar x lots
40kg x 5
60kg x 3
80kg x 2
87.5kg x 5
Pleased to do these high-bar and beltless as I remember that before when I was close to this weight a belt was required. Progress.
Nice.
Bench (Paused)
Bar x lots
40kg x 5
50kg x 3
60kg x 1
62.5kg x 6x4
Felt incredible, even more so that they were all paused reps too!
Sumo Deadlift Block Pulls 4-5"
60kg x lots (not off blocks)
100kg x 3 (not off blocks)
117.5kg(B) x 4x4
130kg(B) x 2
145kg(B) x 2 - So happy!
117.5kg(B) x 8
Block pulls felt absolutely amazing and I'm really pleased that I pulled 145kg x 2 just a week after the competition. Form was near enough identical to how I pull from the floor which is exactly what I was trying to replicate.
Incredibly happy with that session as, for once, just everything went in my favour.
Last edited:
Soldato
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Boom!
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14/5/15 - Tuesday
Reintroduced OHP and Dips... It was a good session.
Squats
Bar x lots
40kg x 5
60kg x 3
80kg x 2
90kg x 5
92.5kg on Thursday.
Bench (Paused)
Bar x lots
40kg x many
50kg x 3
60kg x 1
62.5kg x 6x2
Really comfortable for once, maybe things are coming along finally.
OHP
Bar x lots
25kg x 6
30kg x 1
32kg x 3x5
27.5kg x 2x10
27.5kg x 8
My body was confused with doing these again, general strength was fine, motor pattern deteriorated towards the last reps of the last two sets but still good enough.
Dips
BW x 3x6
I have missed these <3
Pretty simple session. I shall look into working OHP and dips back into the routine properly as I'm trying to use OHP as an accessory and not a main movement in order not to take too much away from benching. It will also make the end of the session more interesting from just doing millions of tricep pushdowns every session.
Reintroduced OHP and Dips... It was a good session.
Squats
Bar x lots
40kg x 5
60kg x 3
80kg x 2
90kg x 5
92.5kg on Thursday.
Bench (Paused)
Bar x lots
40kg x many
50kg x 3
60kg x 1
62.5kg x 6x2
Really comfortable for once, maybe things are coming along finally.
OHP
Bar x lots
25kg x 6
30kg x 1
32kg x 3x5
27.5kg x 2x10
27.5kg x 8
My body was confused with doing these again, general strength was fine, motor pattern deteriorated towards the last reps of the last two sets but still good enough.
Dips
BW x 3x6
I have missed these <3
Pretty simple session. I shall look into working OHP and dips back into the routine properly as I'm trying to use OHP as an accessory and not a main movement in order not to take too much away from benching. It will also make the end of the session more interesting from just doing millions of tricep pushdowns every session.
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15/4/15 - Wednesday
Just Sumo deadlifts and technique work.
Paused Sumo Deadlifts
60kg x 5
80kg x 5
100kg x 5
112kg x 2 (2" Deficit)
112kg x 3x3
Paused Sumo Deficit Deadlifts 2"
112kg x 2x2
Deficit Sumo Deadlifts 2"
100kg x 3x3
And that is enough.
It was only intended to be a light session anyway but I figured I may was well do some work to prevent my hips shooting up on heavy pulls. It turns out that Paused sumo deadlifts are the answer and the deficits were just to help improve the speed off the floor. The deficits were made a lot worse when I decided to try them paused. And by worse I mean amazing.
Just Sumo deadlifts and technique work.
Paused Sumo Deadlifts
60kg x 5
80kg x 5
100kg x 5
112kg x 2 (2" Deficit)
112kg x 3x3
Paused Sumo Deficit Deadlifts 2"
112kg x 2x2
Deficit Sumo Deadlifts 2"
100kg x 3x3
And that is enough.
It was only intended to be a light session anyway but I figured I may was well do some work to prevent my hips shooting up on heavy pulls. It turns out that Paused sumo deadlifts are the answer and the deficits were just to help improve the speed off the floor. The deficits were made a lot worse when I decided to try them paused. And by worse I mean amazing.