Thursday, November 13, 2014

The Great Squat Experiment: Week 5

Josh Trammell

I will preface this log by saying I spent around 20 hours driving in a car from Monday - Wednesday afternoon. Hips were destroyed, didn't get any lifting in, generally felt like crap that first workout back. Anyway, here it is.

Thursday, 11/6/14

 Beltless High Bar Back Squats

 - 365x1

 - 395 x miss (what the hell?) - hips shifted out behind the bar. Got pissed. Took another shot at it

 - 395 x 1 - kept hips in a better position, less shifting, more lifting. Still pissed though

 - 335 x 5

Friday, 11/7/14

Beltless High Bar Squats

 - 365x1

 - 385x1

 - 405x1 - get recruited by powerlifting team, turn them down

 - 365x3

 - 315x3, 3-second pauses at the bottom of each squat, cause I felt like it

Conventional Deads (no belt)

 - 365x1

 - 405x1

 - 405x5x3 sets - PR + 20lbs and 2 sets

- Starting to get the hang of conventional pulling. Took a while. Turns out my build favors a KK/Pete Rubish-ish type of pull. Almost enjoying conventional now, after hating it for so long.

Going to play around with 2 deadlift days: 1 conventional (for volume), 1 sumo, where the intensity will be upped. See how that goes along with all the squats.

Saturday, 11/8/14

Staying on the strugglebus...

Pause Squats - beltless

- 315 x 1

- 345 x 1

- 365x2 - PR +1 rep (cheap, I know)

- 335 x 3


The strugglebus continues!

Beltless High Bar

- 365x1

- 385x1

- 405x1 - a little slower than normal, still haven't fully come back from that dang car ride.

- 365x3

- 315x3

Monday - Recovery/Pump Day

1A) Kossack Squat -> crossover Step-Up 3x12/leg
1B) Chest Flies 3x12 (5-10s eccentric for the stretch)
1C) Rear Delt Flies - 3x12

2A) Bar Hangs x a decently long time
2B) Bear crawls focusing on neutral spine and breathing
2C) Half Kneeling Chops - 3x8-10/side

Week 5 sucked.

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