2016-03-29 training log

More experimentation.

So it’s a squat day, but not normal squats — front squats. Simple enough, my quads are weak relative to everything else. Sure, I’m weak relative to everything else, but since you have to do assistance work and have it support where you need improvement, well, front squats are what I need. Thing is, they haven’t been that great for me: I hate them. But I was doing them with my feet close together, heels slightly elevated. I went back and looked at some instructional videos from Mark Rippetoe and Dan Green, and really, just squat.

So I kept my feet flat, fairly “normal” foot positioning. I did work on keeping my chest up and leading with my chest out of the hole. Plus I worked it so the descent was just dropping straight down, not trying to sit/reach back like you do with the traditional squat. Man, what a difference! Today was to be about working up with an over-warmup, then just getting some work sets in. Trying to find technique, figure things out. Really went well. Before if I struggled to keep upright, it was mechanics, not my muscles. Today mechanics just felt natural and good, no fighting things. I did find I was going deeper than I needed to, but I know that’s because with the other front squat form I had to feel like I was going ass-to-grass in order to just be parallel; but here not so much. So I’ll work on that, and other things. But overall, this was pretty good. I could actually like front squats now 🙂

Everything else then was geared as I’ve been wanting to do: just have some fun, chase a pump.

Stiff-legs were trying to get a little “heavy” hamstring work. Frankly I think I got more back work out of it. I may go back to RDL’s.

Leg press was just a work up, then after the last set I did strip sets. I didn’t have 2 training partners to strip off plates for me, but I’d push to failure, rack it, take a plate off each side, then back into the press and crank out what I could. Didn’t really keep track of the reps, just did what I could do.

Extensions and Curls were similar. First, I did them as a superset. Then it was about being slow on the eccentric, getting a squeeze, and on the last set I did rest-pause. Again, didn’t keep track of reps, just a couple rest-pause sets to crank out a little more.

After that, I was pretty spent. I had to do time on the elliptical but just didn’t want to: gassed. But I cranked out what I could, got about 20 minutes, and that’s that.

Not bad day.

  • Front Squats
    • bar x 5
    • 95 x 5
    • 125 x 4
    • 155 x 3
    • 185 x 2
    • 215 x 1
    • 165 x 5
    • 165 x 5
    • 165 x 5
  • Stiff-Legs
    • 185 x 8
    • 185 x 8
    • 185 x 8
  • Leg Press
    • 225 x 10
    • 315 x 10
    • 365 x 10, strip set to 315, 275, 225
  • Leg Extensions
    • 70 x 10
    • 55 x 12
    • 55 x 12 (then 2 rest-pause sets)
  • Leg Curls (superset with extensions)
    • 25 x 12
    • 25 x 12
    • 25 x 8 (then 2 rest-pause sets)
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