2015-03-10 training log

Yeah, this hurts. 🙂

Continuing to explore high-bar, narrow-stance squats as a way to bring up my weak-ass quads. Today felt a little more comfortable. Last week I truly went “high-bar” literally putting the bar atop my traps. Well, that wasn’t so hot-feeling later on, because there’s a nice vertebrae there that got irritated – not quite bruised, but certainly felt tender. So today instead of directly atop I found a spot just off the apex where there was actually some trap-cushion. I also took a narrower grip to further build up the cushion. That worked better.

I videoed myself to ensure I was getting parallel. I was, but boy it feels like I’m bent in half. But one thing I’m noticing is my body wanting to drive up with the hips to really overcome my weak-ass quads. It did make me wonder if I wanted to do front-squats instead, since you can’t do that without dropping the bar! But I will stick with this for a while longer because I can improve technique for sure. One cue may be to really work on that “drive the head back into the bar” — really focus on making the torso upright. Again, I don’t know quite yet, but this is fun to explore.

I did up it to 4 sets, and I’m not doing too many reps yet because I’m still finding the groove. The groove felt more greased in the later sets/reps, so I’m getting there. I’d like to have these work up to somewhere in the 8-12 range. I’ll drop the weight if that’s what I need, but for now there’s no question I’m focused more on just finding the technique.

In other news, I’m pretty convinced that I’ve lost more strength than I thought. I’m not sure I could single 315 right now (or if I could, it’ll be bowling-shoe-ugly) — that 285 just feels hard. A bit depressing to feel such a setback, and perhaps that’s why I’m contemplating 5/3/1 or even Cube instead of LRB approaches, since the LRB stuff feels like it’ll get me there but slower. Thing is, I have to remember that I’ve only been able to give Paul’s approaches a partial-shake. when I did that one Strong-15 I was pleased with it, and I have to remember that. Plus, if getting to the 3/4/5 goal is going to take me “2 years”, does it matter if it takes me 20 months or 24 months, especially if 24 months means I’m less beat up by the end of it? I’m starting to feel like my approach probably should be once I’m done with the fat-loss, eat for gains, 4-6 weeks on an updated Base Building approach to get myself back in the groove (by updated, it’d be things like adding deadlifting back in), then probably do a full Strong-15 cycle with some reasonable goals (e.g. 20-30 squat/dead, 10-15 bench), and see how it goes from there. Again, just thinking out loud, because I’m getting excited about getting back on the gain train. 😉

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
    • 135 x 6
    • 135 x 6
    • 135 x 6
    • 135 x 6
  • Leg Extensions
    • 40 x 15
    • 50 x 12
    • 60 x 12
    • 70 x 10
    • 50 x 15
  • Leg Curls
    • 40 x 15
    • 50 x 12
    • 50 x 12
    • 60 x 8
    • 50 x 10
  • Standing Calf Raises
    • 70 x 12
    • 70 x 12
    • 70 x 12
    • 70 x 12
    • 70 x 10
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