high bar squat wod 11102016

High Bar Squat (5/3/1)

  • 5×45#
  • 5×95#
  • 5×110#
  • 5×130#
  • 3×150#
  • 5×180#
  • 5×205#
  • 8×235#
  • 1×250#
  • 1×265#
  • 5×180#x3

Front Squat

  • 5×45#
  • 5×65#
  • 5×90#
  • 5×105#
  • 5×120#x3

Leg Curl

  • 5×50#
  • 5×70#
  • 12×90#x4

Leg Extension

  • 5×50#
  • 5×70#
  • 12×90#

Seated Calf Raise

  • 5×50#
  • 5×100#
  • 8×150#x3

Hanging Leg Raise

  • 12xBWx3

Notes:

Squats felt good today. The 8 reps at 235 is a PR. The singles felt pretty good, but by the second single my legs felt beat and I didn’t have much in the tank for the rest of the squatting. The leg curls felt really tough, though the extensions felt a little uncomfortable on my shins but otherwise strong. Calf raises felt good and it is good to get some core work back in, too.

high bar squat wod 11032016

High Bar Squat (5/3/1)

  • 5×45#x2
  • 5×85#
  • 5×110#
  • 5×135#
  • 3×165#
  • 5×205#
  • 3×205#
  • 5×255#

Front Squat

  • 5×45#
  • 5×85#
  • 5×100#
  • 5×115#
  • 5×130#x3

Leg Press

  • 5×283#
  • 5×373#
  • 5×463#
  • 12×553#x4

Leg Curl

  • 5×50#
  • 10×90#x4

Leg Extension

  • 10×50#
  • 10×90#x4

Seated Calf Raise

  • 5×45#
  • 5×95#
  • 6×115#
  • 12×140#x3

Notes:

Pretty good workout today. The squat is a PR. The front squats felt really good. Both squats felt great in terms of ROM; I think my mobility work is still paying off.

All the assistance felt pretty good as well. The leg press felt stronger than it has as of late. The curls/extensions both felt solid as well. The calf raises felt good too.

Overall, my legs are jelly, so that’s what its all about. While I am doing close grip bench tomorrow, this concludes cycle 4 for the Big 4. I’ll have a blog about strength standards tracking tomorrow.

high bar squat wod 10272016

High Bar Squat (5/3/1)

  • 5×45#x2
  • 5×85#
  • 5×110#
  • 5×135#
  • 3×165#
  • 3×190#
  • 3×215#
  • 6×245#
  • 5×190#

Front Squat

  • 5×45#
  • 5×95#
  • 5×110#
  • 5×120#x3

Leg Press

  • 5×283#
  • 5×373#
  • 5×463#
  • 10×553#x4

Leg Curl

  • 8×50#
  • 8×90#x3

Leg Extension

  • 8×50#
  • 8×90#x3

Seated Calf Raise

  • 10×90#
  • 10×115#
  • 10×140#x3

Notes:

So far, this week is turning out fairly solid. This is a PR on the back squat. Front squats felt pretty good, too. The leg presses hit their target so I think I will add more weight next week. The leg curls and extensions were rough, so I think I will stay around the same weight and reps next week. The calf raises are ready to move up on weight too.

Tomorrow, I’m not sure if I am going to be lifting. I have to travel during the day, so I might not have energy to lift at night, but we’ll see.

high bar squat wod 10202016

High Bar Squat (5/3/1)

  • 5×45#x2
  • 5×85#
  • 5×110#
  • 5×130#
  • 3×150#
  • 5×175#
  • 5×205#
  • 7×230#
  • 8×175#

Front Squat

  • 5×45#
  • 5×90#
  • 5×100#
  • 5×115#x3

Leg Press

  • 10×193#
  • 6×283#
  • 6×373#
  • 6×463#
  • 10×553#x4

Leg Curl

  • 8×50#
  • 12×70#x3

Leg Extensions

  • 8×50#
  • 12×70#x3

Seated Calf Raise

  • 8×45#
  • 10×95#
  • 8×115#
  • 10×140#x3

Notes:

Overall, happy with this workout. On the squat, this isn’t a PR but the weight felt pretty light. So light in fact that I made the mistake of squatting way too fast and tiring myself out instead. Doh! It took me a little longer than usual to get warm today, so each of my warm up sets (from 45# up to the triple at 150#) was paused at the bottom, which helped me get loose.

Front squats felt pretty great. The leg press was tough, so I will keep the weight the same there. The leg curls and extensions felt good and I will bump the weight next time. The calf raises were tough; I didn’t get as much of a stretch as I wanted so I could handle the weight, so I will keep the weight the same next time.

squat deload wod 10142016

High Bar Squat (5/3/1)

  • 5×45#
  • 5×75#
  • 5×105#
  • 5×135#
  • 5×175#

Front Squat

  • 5×45#
  • 3×85#
  • 3×110#x3

Leg Press

  • 10×193#
  • 10×283#
  • 10×373#x4

Leg Curl

  • 10×50#x4

Leg Extension

  • 10×50#x4

Seated Calf Raise

  • 8×115#x3

Notes:

Last day of the deload and I’m all set to get back to working weights. For the squats, I accidentally did an extra set at 175# (I misread my workout log). For the squats (both types), I paused at the bottom. Everything felt pretty good and I actually got a halfway decent pump in my quads and hamstrings from the leg press.

 

squat wod 10072016

High Bar Squat (5/3/1)

  • 5×45#x2
  • 5×105#
  • 5×135#
  • 3×160#
  • 5×200#
  • 3×225#
  • 4×250#

Front Squat

  • 3×45#
  • 3×95#
  • 3×115#
  • 3×135#x3

Leg Press

  • 10×103#
  • 10×193#
  • 10×283#
  • 5×373#
  • 5×463#
  • 10×553#x4

Leg Curl

  • 8×50#
  • 10×70#x3

Leg Extensions

  • 8×50#
  • 10×70#x3

Seated Calf Raises

  • 8×50#
  • 8×95#
  • 10×140#x3

Notes:

Not a great workout. During the squats, my knees didn’t feel very strong. Regardless, set a PR for 4 reps. Leg press felt good; added reps and focused on stretching out at the bottom. Leg curls and extensions were easy so I need to add more weight. Calf raises felt better, but still going to keep the weight the same next workout. Overall, I’ll consider today a success given that I am still fighting this cold.

That concludes the working workouts for cycle 3 of 5/3/1. I have a deload week ahead of me and I feel like I really need it. I’ll do a post summarizing the progress sometime this weekend.