25March09 FullSquat 365lbs x6, x5 - Low Bar - NEW PR!!

Slapped on 10lbs from last week and "smashed" it!
I admit, it was pretty nerve racking before the first set, but I can finally say 365lbs is my biotch!! Felt so much easier than the 365x5 I topped out at the end of the last block.

2nd set felt pretty bad though. The bar kinda rolled weird on my back. So form suffered, but after the 5th rep which didn't feel as hard as ie xpected, I was tempted to try a 6th rep, but the bar was kinda feeling off balanced, so I racked it.

Goal was 365lbs 2x6 by the end of March, which means I'll be a week off the target. Oh well, sh*t happens! :)
Once I hit 365lbs for 2x6, I'll keep it going up till I stall, then maybe switch to a top set of 1x5 and then drop 40lbs and do 1x8, and get this going, adding 10lbs a week till I also top it out. Can't wait to rep out 405lbs, although I'll probably be freaked out looking at it :D

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Wednesday 25th March 2009 - Block 14 - Week 4 - Day 1

Not a bad workout, no pre-workout foam rolling today. Will be from now on


Body weight at gym - 206lbs
Workout time - 1.5 hours
Workout rating - 3.5/5

General warm up -

1 set each of my usual dynamic mobility exercises
behind the neck band pull aparts - green mini-band help 3/4 length 2x8
scapular pushups on bench - BW x10
lateral deep lunge x8
situp complex on swiss ball
glute bridge - BWx 5 with 3 sec hold at the top
single leg RDL mobility + psoas activation walk

stiff legged runs - 15m x 4 with a short rest inbetween

A few sets of hops in place - 2 legged and then single legged

3x10 seconds rope skipping - 2 legged then 5 reps single leg, each leg, then alternating legs - 30secs rest

45lb oly bar complex - slow clean pull, GM onto toes, high hang powerclean, military press - 5 reps each

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Low bar Full Back Squats - shoulder width stance - Oly Shoes - no Belt

in Nike Free 5.0 trainer - pause at the bottom on each rep - BWx8, 95lbs x5, 135lbs x4, 185lbs x3
switched to oly shoes 225lb x2, 255lbs x2, 285lbs x2, 315lbs x 1, 335x1, 365x2sec support


1) 365lbs x 6 (+10lbs NEW PR!!) --- hard strain on last rep
rest 5.5 mins

2) 365lbs x 5 --- medium hard strain on last rep



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Calf raises
alternating sets between seated and standing - 1 min between

Paused top and bottom
Standing calf raise machine - 2 plates x 10, 6P x 8, 7Px8
Seated calf raise - +50lbs 2x8

increased the weights, feeling a bit tougher now, especially on standing calf raises.

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Back supported leg raise Knees bent BWx9, legs straight bwx15

Pull up scapular shrugs feet on floor 2x20

Single arm dumbell clean and press - 15lbs x 8, 20lbs x 9 each side

Side planks BW x 35secs each side

Hang from chin bar x 1min
shoulder dislocate stretches with a wooden staff - wide grip, and then moved into snatch grip width, then a little less

Category:

Sports

Tags:

• full
• back
• squat
• fullsquat
• fullsquats
• low
• bar

[Mikok1234]

Hey dude, nice power there. I can see that you are leaning forward when you are squatting, more than usual. it's fine I'm just worried that you might hurt yourself. It's probably your personal preference technique for squatting though. Keep lifting dude, you'll get that 405.

[CoolColJ]

it's pretty normal to lean forward with a low bar placement I use

But since the low bar position shortens the back lever length it's actually safer for the lower back than the usual high bar style squat