Showing posts tagged squat

12-29-12 check in

My current Starting Strength Cycle is going well. Yesterday’s workout was delicious, squat is back to 200# and it was challenging but smooth, good depth and speed even in my last set. OHP at 95# isnt a PR for me but they were probably the best reps at that weight that I’ve ever done, hit all my sets. Deadlift 235# basically flew off the floor, I was so confused.

I’m not really noticing any change in body composition, but I’m not really taking any progress pics so whose fault is that? I’m trying to eat as much as I should be, which some days is hard w work and such, but at least on most workout days that night I go ham on all of the foods. my weight never changes though no matter how much I stuff myself. just typing this out makes it pretty clear that taking some pics is a simple solution.

technically SS 13 but today was the worst

my left shoulder is in excruciating pain. my anterior and middle deltoid, maybe some rotators are involved, my tricep. ugh. icing it now.

my squat was a horror story. work sets of 5,3,1 (unintentional, not going for a wendler or anything) my legs just buckled on the last set. to make myself feel like not a complete waste I capped the workout with a set of 5 at 185. the rack position just kept getting more painful because of my shoulder, and I decided to not even try to press or deadlift because of it as well. spent some time in the steam room to try and work at my shoulder myself but I need to book an appt with one of my many massage therapist friends. I’m home icing it now, I guess I need a bit more recovery :(

side note: I partly blame going to a yoga class last night. I was in a fun from work and went to it to stretch and get some peace of mind after an exceptionally bad day. it was ok, but it really just made me realize that I’m severely turned off from yoga right now. also maybe that tired my legs out and fucked my shoulder. wah wah, these aren’t real problems, time to go drink a gallon of milk

Barbell Squat:

  • 45 lb x 10 reps (+37 pts)
  • 95 lb x 5 reps (+44 pts)
  • 135 lb x 5 reps (+57 pts)
  • 175 lb x 3 reps (+60 pts)
  • 195 lb x 1 reps (+47 pts)
  • 210 lb x 5 reps (+95 pts)
  • 210 lb x 3 reps (+76 pts)
  • 210 lb x 1 reps (+52 pts)
  • 185 lb x 5 reps (+81 pts)

fuzzpup:

the red gym #gpoy #workout (Taken with instagram)

so from now on every workout will have PRs! starting with my squat, every workout going forward until I fail. epic. my deadlift and press are the same starting the next workout. eentense.

today was fucking awesome. my first work set of squats were the best squats i’ve ever done. they felt amazing and organized and were good depth and bar speed. so stoked. everything else was good, nothing to report, it was a great workout.

  • Barbell Squat:
    • 45 lb x 10 reps (+37 pts)
    • 45 lb x 10 reps (+37 pts)
    • 95 lb x 5 reps (+44 pts)
    • 135 lb x 3 reps (+46 pts)
    • 185 lb x 1 reps (+44 pts)
    • 200 lb x 5 reps (+89 pts)
    • 200 lb x 5 reps (+89 pts)
    • 200 lb x 5 reps (+89 pts)
  • Pendlay Row:
    • 45 lb x 10 reps (+31 pts)
    • 95 lb x 5 reps (+37 pts)
    • 115 lb x 5 reps (+43 pts)
    • 115 lb x 5 reps (+43 pts)
    • 115 lb x 5 reps (+43 pts)
  • Chin-Up:
    • 6 reps || 0 lb (+29 pts)
  • Barbell Bench Press:
    • 45 lb x 10 reps (+42 pts)
    • 95 lb x 5 reps (+50 pts)
    • 115 lb x 5 reps (+57 pts)
    • 115 lb x 5 reps (+57 pts)
    • 115 lb x 5 reps (+57 pts)
(Reblogged from fuzzpup)

SS 8

what a weird day. I was on call for a massage shift but had no one booked. I should have snuck to the gym in the morning but didnt want to start and then have to leave halfway through. so I loitered and got some shit done around the house… then in the afternoon someone booked the last possible time I would have had to go in. ok. it actually was an awesome session with an awesome client (and money is never a bad thing to make) but the gym waited until after the back and forth and weird nutrition and massage fatigue.

squats felt very heavy, which i know, they’re supposed to. I got in my head a little bit since I started to try and keep my core really solid but that was throwing off my hip movement i think? a cue I paid attention to more was looking down and not out and that helped my drive up out of the squats. the first rep of every work set was shitttaaaay though.

pendlay rows were fine and uneventful, the bench I could NOT get a bench or rack and got sick of waiting around so I subbed db benches. which I haven’t done in a while but felt decent. they’re just usually pretty wonky to get in the starting position. not today for some reason, but usually. i drank a shit ton of milk today and just had blueberry crumble ice cream for dessert. haay.

/babble.

  • Barbell Squat:
    • 45 lb x 10 reps (+37 pts)
    • 45 lb x 10 reps (+37 pts)
    • 95 lb x 5 reps (+44 pts)
    • 135 lb x 3 reps (+46 pts)
    • 165 lb x 2 reps (+47 pts)
    • 180 lb x 1 reps (+42 pts)
    • 190 lb x 5 reps (+83 pts)
    • 190 lb x 5 reps (+83 pts)
    • 190 lb x 5 reps (+83 pts)
  • Pendlay Row:
    • 45 lb x 10 reps (+31 pts)
    • 90 lb x 5 reps (+36 pts)
    • 110 lb x 5 reps (+41 pts)
    • 110 lb x 5 reps (+41 pts)
    • 110 lb x 5 reps (+41 pts)
  • Chin-Up:
    • 6 reps || 0 lb (+29 pts)
  • Dumbbell Bench Press:
    • 25 lb x 10 reps (+55 pts)
    • 35 lb x 5 reps (+46 pts)
    • 40 lb x 8 reps (+63 pts)
    • 40 lb x 8 reps (+63 pts)
    • 40 lb x 8 reps (+63 pts)

SS 7

after memorial day weekend I thought I might feel meh getting back to lifting, but I felt the opposite. which kind of makes sense… I ate a ridic amount of meat all weekend and relaxed and recovered and slept and played with cats and didn’t drink toooo much. today was a squat, press, DL and it all was lovely

I had a deadlift breakthrough today. they just felt so easy and it was the first time I could proprioceptively feel my errectors and QL and entire low back without it feeling fatigued or out of whack in some way. very exciting! pretty soon I’ll be heavier than my PRs, I’m looking forward to it.

the gym was nice and empty, I love going mid morning. got in a nice long steam room stretching session and cold shower and it’s back out into the world of sweat :/

  • Barbell Squat:
    • 45 lb x 10 reps (+37 pts)
    • 95 lb x 5 reps (+44 pts)
    • 135 lb x 3 reps (+46 pts)
    • 165 lb x 1 reps (+38 pts)
    • 185 lb x 5 reps (+81 pts)
    • 185 lb x 5 reps (+81 pts)
    • 185 lb x 5 reps (+81 pts)
  • Standing Barbell Shoulder Press:
    • 45 lb x 10 reps (+58 pts)
    • 70 lb x 5 reps (+58 pts)
    • 80 lb x 5 reps (+62 pts)
    • 80 lb x 5 reps (+62 pts)
    • 80 lb x 5 reps (+62 pts)
  • Barbell Deadlift:
    • 135 lb x 5 reps (+57 pts)
    • 185 lb x 2 reps (+54 pts)
    • 215 lb x 5 reps (+99 pts)
  • Chin-Up:
    • 5 reps || 0 lb (+23 pts)

SS day 4

today was AWESOME. we begin at the beginning.

I met at 10:30 this morning with a kind of monthly peer review group, it’s 3 other massage therapist friends that have been working for a while and we got together to have coffee and talk about questions, stories, and exchange tips and info. I had a fried egg, bacon, gorgonzola and frisee sandwich. had a lovely morning with them, then an extended walk around the city with one of my peerz that lasted all day and ended with free range fried chicken. today was gossipy soul nourishing informative joyful relaxing therapy.

came back and hit the gym, which was full of douchery to a level i’ve not seen there in a while, but i felt GREAT. I watched the Starting Strength dvd last night and the cues on it, particularly for squatting hip drive and foot distance in the stance, were crazy helpful. I wanted to throw 30 more lbs on my work sets. i didn’t, but it was tempting. then pendlay rowed and benched with pretty light weights still, feeling fine and fancy, time to order some proteiny dins

  • Rowing (machine):
    • 0:02:09 || 515 m || 0 bpm || 0 % (+52 pts)
  • Barbell Squat:
    • 45 lb x 10 reps (+37 pts)
    • 95 lb x 5 reps (+44 pts)
    • 135 lb x 3 reps (+46 pts)
    • 155 lb x 1 reps (+36 pts)
    • 170 lb x 5 reps (+73 pts)
    • 170 lb x 5 reps (+73 pts)
    • 170 lb x 5 reps (+73 pts)
  • Pendlay Row:
    • 45 lb x 10 reps (+31 pts)
    • 75 lb x 5 reps (+33 pts)
    • 100 lb x 5 reps (+39 pts)
    • 100 lb x 5 reps (+39 pts)
    • 100 lb x 5 reps (+39 pts)
  • Barbell Bench Press:
    • 45 lb x 10 reps (+42 pts)
    • 75 lb x 5 reps (+44 pts)
    • 100 lb x 5 reps (+52 pts)
    • 100 lb x 5 reps (+52 pts)
    • 100 lb x 5 reps (+52 pts)
  • Chin-Up:
    • 6 reps || 0 lb (+29 pts)

SS day 2

ok my sleep and nutrition have been awesome for days, and I know this is only day 2, but the squat felt 20# heavier than it was haha. 135 felt heavy! I was groaning when I put more weight on for work sets! but i banged em out and got it done. i sincerely hope saturday goes differently. I will consume ALL OF THE CALORIES until then.

also I found the perfect time and gym to go to: the borrough hall gym is EMPTY at 9:30 am on a weekday, and the squat rack is perfectly situated 10 feet from the locker room, a chin up bar, and a water fountain. plus there is no one there. and a steam room. I am so happy.

  • Barbell Bench Press:
    • 45 lb x 10 reps (+42 pts)
    • 75 lb x 5 reps (+44 pts)
    • 95 lb x 5 reps (+50 pts)
    • 95 lb x 5 reps (+50 pts)
    • 95 lb x 5 reps (+50 pts)
  • Barbell Squat:
    • 45 lb x 10 reps (+37 pts)
    • 95 lb x 5 reps (+44 pts)
    • 135 lb x 3 reps (+46 pts)
    • 160 lb x 5 reps (+68 pts)
    • 160 lb x 5 reps (+68 pts)
    • 160 lb x 5 reps (+68 pts)
  • Pendlay Row:
    • 45 lb x 10 reps (+31 pts)
    • 75 lb x 5 reps (+33 pts)
    • 95 lb x 5 reps (+37 pts)
    • 95 lb x 5 reps (+37 pts)
    • 95 lb x 5 reps (+37 pts)
  • Chin-Up:
    • 7 reps (+36 pts)

day 1 - starting Starting Strength, again, for real

so now that I don’t have to run again, ever, or at least for another 8 months or so, I’m going to focus on lifting, bulking, and strength building. my left foot (particularly one of my dorsiflexors) was bothering me yesterday, and continued into today. lame. so I iced and rested it last night and gingerly tip toed around the gym today, but i still got my lifts in. the only one i was worried about bc of the foot was squatting but it went well. things felt fine though.

i used the same work weights from a couple weeks ago but now I plan on actually having recovery days and not running on them (ow) so here we go gains

excited!

  • Barbell Squat:
    • 45 lb x 10 reps (+37 pts)
    • 45 lb x 10 reps (+37 pts)
    • 95 lb x 5 reps (+44 pts)
    • 135 lb x 5 reps (+57 pts)
    • 155 lb x 5 reps (+66 pts)
    • 155 lb x 5 reps (+66 pts)
    • 155 lb x 5 reps (+66 pts)
  • Standing Barbell Shoulder Press:
    • 45 lb x 10 reps (+58 pts)
    • 55 lb x 5 reps (+53 pts)
    • 65 lb x 5 reps (+56 pts)
    • 65 lb x 5 reps (+56 pts)
    • 65 lb x 5 reps (+56 pts)
  • Barbell Deadlift:
    • 135 lb x 5 reps (+57 pts)
    • 165 lb x 3 reps (+56 pts)
    • 185 lb x 5 reps (+81 pts)
  • Chin-Up:
    • 5 reps (+23 pts)

SS workout 3

got a massage from a fellow massage therapist this morning (she owed me one, we have a bi-weekly trade situation going :) then went to the gym for some lifting! today was crazy fun, everything felt challenging but good (I was worried since I ran pretty hard yesterday…)

i’ve already made 2 delicious and weird protein shakes today. I love putting strange things in them. it keeps it special

gonna have some fritatta and chili for lunch now, yum city.

  • Rowing (machine):
    • 0:02:05 || 517 m (+54 pts)
  • Barbell Squat:
    • 45 lb x 5 reps (+31 pts)
    • 95 lb x 5 reps (+44 pts)
    • 135 lb x 3 reps (+46 pts)
    • 155 lb x 1 reps (+36 pts)
    • 165 lb x 5 reps (+70 pts)
    • 165 lb x 5 reps (+70 pts)
    • 165 lb x 5 reps (+70 pts)
  • Standing Barbell Shoulder Press:
    • 45 lb x 5 reps (+49 pts)
    • 65 lb x 5 reps (+56 pts)
    • 75 lb x 5 reps (+60 pts)
    • 75 lb x 5 reps (+60 pts)
    • 75 lb x 5 reps (+60 pts)
  • Barbell Deadlift:
    • 135 lb x 5 reps (+57 pts)
    • 165 lb x 3 reps (+56 pts)
    • 195 lb x 5 reps (+86 pts)
  • Chin-Up:
    • 6 reps (+29 pts)

How to Squat: Lessons from a Baby.

eat-sweat-live:

   

That moment, when you see that loser guy at the gym squatting completely wrong (way above parallel) just so he can up his weight (and show off) and then taking slight satisfaction in the fact that you may not lift as much, but you do it with proper form so your knees will be thanking you in the future (not to mention your glutes and hamstrings will benefit much more). Boom!

my life = judging everyone at the gym. poor souls

(Reblogged from eat-sweat-live)

2012-4-5 squat, press, kb, box (playing catchup)

really fun workout, the last set of squats was a little rough and a bit shallow. can’t win em all. my glutes still hurt today though, so success! a bit rushed with the kb swings and the box jumps, i was planning on doing more rounds but i had to get home and showered to head to a lunch date. ima busy boy.

  • Barbell Squat:
    • 45 lb x 10 reps (+37 pts)
    • 45 lb x 10 reps (+37 pts)
    • 95 lb x 5 reps (+44 pts)
    • 135 lb x 4 reps (+52 pts)
    • 165 lb x 2 reps (+47 pts)
    • 185 lb x 5 reps (+81 pts)
    • 185 lb x 5 reps (+81 pts)
    • 185 lb x 5 reps (+81 pts)
    • 135 lb x 8 reps (+65 pts)
  • Standing Barbell Shoulder Press:
    • 45 lb x 5 reps (+49 pts)
    • 65 lb x 5 reps (+56 pts)
    • 75 lb x 5 reps (+60 pts)
    • 85 lb x 5 reps (+64 pts)
    • 85 lb x 5 reps (+64 pts)
    • 85 lb x 5 reps (+64 pts)
  • Two-Arm Kettlebell Swing:
    • 40 lb x 15 reps (+32 pts)
    • 40 lb x 15 reps (+32 pts)
    • 40 lb x 15 reps (+32 pts)
  • Box Jumps:
    • 10 jumps || 20 in (+23 pts)
    • 10 jumps || 20 in (+23 pts)
    • 10 jumps || 20 in (+23 pts)

2012-3-27 squat and press

good workout today, since I had a few days without working out and not the best nutrition I wasn’t going to push it but I still squatted pretty heavy at least. didn’t get the last rep of the last set of squats at 185#, the 4th rep was just ugly and i was in my head.

just put cinnamon, cardamom, and nutmeg in my protein shake and it’s possibly maybe the best thing ever in life.

  • Foam Rolling:
    • 5:00 (+9 pts)
  • Hollow Rock:
    • 20 reps (+24 pts)
    • 15 reps (+18 pts)
  • Body Weight Squat:
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
  • Push-Up:
    • 10 reps (+15 pts)
    • 10 reps (+15 pts)
  • Barbell Squat: 1st 2 work sets were solid, last rep of last set was not pretty, called it quits
    • 45 lb x 10 reps (+37 pts)
    • 95 lb x 5 reps (+44 pts)
    • 135 lb x 3 reps (+46 pts)
    • 165 lb x 2 reps (+47 pts)
    • 185 lb x 5 reps (+81 pts)
    • 185 lb x 5 reps (+81 pts)
    • 185 lb x 4 reps (+74 pts)
  • Standing Barbell Shoulder Press: 2nd and 3rd work sets last rep was HARD, but got it up
    • 45 lb x 10 reps (+58 pts)
    • 65 lb x 5 reps (+56 pts)
    • 75 lb x 5 reps (+60 pts)
    • 85 lb x 5 reps (+64 pts)
    • 85 lb x 5 reps (+64 pts)
    • 85 lb x 5 reps (+64 pts)
  • Parallel-Grip Pull-Up:
    • 8 reps (+53 pts)
    • 6 reps (+36 pts)
    • 6 reps (+36 pts)

2012-3-20 squat and press

today was great. got a haircut, had some retail therapy, started looking for more part time work to add to what I’m doing already, some nice time in the sun, and a decent workout. squat and presses both felt great and strict unassisted chinups! food time!

  • Barbell Squat:
    • 45 lb x 10 reps (+37 pts)
    • 45 lb x 10 reps (+37 pts)
    • 95 lb x 5 reps (+44 pts)
    • 135 lb x 4 reps (+52 pts)
    • 175 lb x 2 reps (+51 pts)
    • 190 lb x 5 reps (+83 pts)
    • 190 lb x 5 reps (+83 pts)
    • 190 lb x 5 reps (+83 pts)
  • Standing Barbell Shoulder Press:
    • 45 lb x 10 reps (+58 pts)
    • 65 lb x 5 reps (+56 pts)
    • 75 lb x 5 reps (+60 pts)
    • 85 lb x 5 reps (+64 pts)
    • 85 lb x 5 reps (+64 pts)
    • 85 lb x 5 reps (+64 pts)
  • Chin-Up:
    • 5 reps (+23 pts)
    • 5 reps (+23 pts)

2012-3-16 squat and deadlift

I ate so much today. all good things, but so much. which I attribute to feeling awesome lifting tonight.  the squat felt easy, and then I hit a new PR on my deadlift! 225# is roughly 1.3x my bodyweight. exciting stuff, seeing gains is really gratifying. now off to a night of futurama, chicken kabob with rice, salad, and baba ghanoush. and sexually harassing my dear sweet meng

  • Foam Rolling:
    • 5:00 (+9 pts)
  • Hollow Rock:
    • 20 reps (+24 pts)
    • 20 reps (+24 pts)
  • Body Weight Squat:
    • 15 reps (+9 pts)
    • 15 reps (+9 pts)
  • Push-Up:
    • 10 reps (+15 pts)
    • 10 reps (+15 pts)
  • Barbell Squat:
    • 45 lb x 10 reps (+37 pts)
    • 95 lb x 5 reps (+44 pts)
    • 135 lb x 4 reps (+52 pts)
    • 165 lb x 2 reps (+47 pts)
    • 185 lb x 5 reps (+81 pts)
    • 185 lb x 5 reps (+81 pts)
    • 185 lb x 5 reps (+81 pts)
  • Barbell Deadlift:
    • 135 lb x 5 reps (+57 pts)
    • 185 lb x 2 reps (+54 pts)
    • 225 lb x 4 reps (+96 pts)
  • Pull-Up:
    • 8 reps (+45 pts)
    • 5 reps (+24 pts)
    • 5 reps (+24 pts)

2012-3-14 crossfit! squat and 5 r nft wod

I cancelled my crossfit membership a while back because I went part time at work, I’m poorer, it is expensive, and I just did not have the time to make it there often.  but I got a class punch card so I could go when I have the hankering. today was one such day.  it felt so good to be back there, was nice to see everyone and be in an environment where I wanted to push myself harder (psh, nsyc, ew) also it was nice to be someplace where everyone was actually squatting! and not just quarter squatting! (psh, nsyc, ew) I meant to work 10# heavier on the squat but was a little preoccupied helping my partner figure some stuff out since he was just out of foundations class basically. rode my bike there and back in the sun, I am so sweaty, and I cannot wait to eat all of the foods

  • Cycling: to and from the gym
    • 0:10:00 || 1.2 mi (+13 pts)
    • 0:10:00 || 1.2 mi (+13 pts)
  • Running:
    • 0:02:00 || 400 m (+20 pts)
  • L-Sit: on paralettes
    • 10 sec (+7 pts)
    • 10 sec (+7 pts)
    • 10 sec (+7 pts)
  •  slow muscle snatch to overhead squat with weighted pvc
    • 20 lb x 10 reps (+49 pts)
    • 20 lb x 10 reps (+49 pts)
    • 20 lb x 10 reps (+49 pts)
  • Push-Up:
    • 10 reps (+15 pts)
    • 10 reps (+15 pts)
    • 10 reps (+15 pts)
  • Chin-Up:
    • 5 reps (+23 pts)
    • 5 reps (+23 pts)
    • 5 reps (+23 pts)
  • Barbell Squat: went lighter on the squat since I knew there was a 5 round wod in front of me. felt good and solid 
    • 45 lb x 5 reps (+31 pts)
    • 95 lb x 4 reps (+40 pts)
    • 135 lb x 4 reps (+52 pts)
    • 165 lb x 5 reps (+70 pts)
    • 165 lb x 5 reps (+70 pts)
    • 165 lb x 5 reps (+70 pts)
  • Hollow static holds
    • 30 seconds (+18 pts)
    • 30 seconds (+18 pts)
    • 30 seconds (+18 pts)
    • 30 seconds (+18 pts)
    • 30 seconds (+18 pts)
  • Two-Arm Kettlebell Swing:
    • 35 lb x 20 reps (+33 pts)
    • 35 lb x 20 reps (+33 pts)
    • 35 lb x 20 reps (+33 pts)
    • 35 lb x 20 reps (+33 pts)
    • 35 lb x 20 reps (+33 pts)
  •  overhead reverse lunges, 5 each leg per set.
    • 35 lb x 10 reps (+9 pts)
    • 35 lb x 10 reps (+9 pts)
    • 35 lb x 10 reps (+9 pts)
    • 35 lb x 10 reps (+9 pts)
    • 35 lb x 10 reps (+9 pts)
  • Foam Rolling: before and after
    • 10:00 (+18 pts)
    • 2:00 (+5 pts)