2015-03-03 training log

Sometimes you gotta call an audible.

I forgot where exactly I read this, but it was a revelation. I find myself wanting to “good-morning” my squats every now and then. All the wisdom I’ve read up to this point says that means you need more posterior chain work, and so I’d think along those lines. Well, reading something (probably something Greg Nuckols wrote) made me realize that’s precisely wrong! The body is good at finding the most efficient pathway to do something, and so if my body wants to start good-morning-ing the weight up, it’s because that part of my body is strong! And this I know, because my deadlift is extremely ahead of my squat — I’ve got a strong back. I don’t need more posterior chain work — I need more quad work! I’ve got weak-ass quads. And this all makes sense given the experiences in squatting I’ve had over the past however long.

So, I’m changing things up to try to put more work into my quads. Have my assistance work focus there.

I was going to do it by front squats and leg presses, but once I got into the gym I called an audible and changed everything up.

First, instead of front squats I thought I’d try high-bar squats. Foreign to me, and that first set felt really weird. 🙂 Thing is, front squats are fine, but I spend a lot of time focusing on keeping the bar from rolling off, which isn’t where I want to focus! So I thought I’d try high-bar squats to see if that might work instead. Normally I am low-bar squatting, so going high-bar felt really strange. I’m also having a different stance, with my legs almost touching, toes pointed forward. Man, when you get down in the hole it feels so much deeper. So, all strange, and I’ll just work my way up with it. But the intent is to get some heavy-ish work that puts a little more emphasis on the quads. We’ll see how it goes.

Then, I was going to continue with stiff-legs and leg presses, but again figured no… if I’m supposed to work on building up my quads, then let’s spend what limited time and energy I have on that. So I went with good old leg extensions. I know powerlifters tend to frown on that, but Ed Coan used them so good enough. 🙂 If it means more work for my quads, if I can help them grow and thus be stronger, great. I’ll find the groove here in time, but the goal is higher-reps, build some muscle.

I then opted to drop the stiff legs and just do some leg curls. I think my posterior chain will get enough work right now in the normal course of squatting, so let me focus my assistance work elsewhere. See what happens.

Based upon Paul Carter’s Basebuilding

  • Squats (model 1)
    • bar x 5
    • bar x 5
    • 165 x 5
    • 190 x 4
    • 225 x 3
    • 250 x 2
    • 285 x 1
    • 200 x 5
    • 200 x 5
    • 200 x 5
    • 200 x 5
    • 200 x 5
  • High-bar, narrow-stance Squats
    • 155 x 5
    • 135 x 6
    • 135 x 6
  • Leg Extensions
    • 40 x 15
    • 50 x 12
    • 60 x 12
    • 50 x 12
  • Leg Curls
    • 40 x 15
    • 50 x 12
    • 60 x 8
    • 50 x 12
  • Standing Calf Raises
    • 70 x 12
    • 70 x 12
    • 70 x 12
    • 70 x 12
    • 70 x 12

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