Legs

Julie Foucher

Partial back squats (11 holes):
185 x 5
225 x 3
245 x 3
255 x 3
270 x 3
285 x 3
300 x 3
310 x 3 (PR by one rep)
315 x 3
320 x 3

That's a significant improvement on my PR. I felt like I could have gone for at least an additional 5lb, but while I was completing the third rep at 320lb I felt a slight twinge across my mid-back. It still feels a bit dodgy now, an hour later, but hopefully it isn't anything too serious.

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Box front squats 5, 5, 5, 5, 5 (small bench, wooden step)
115, 125, 135, 145, 155 (3)

My previous best was 150 for three reps, so this is a little better, but the last time I did this was way back in November. Still, improvement is improvement.

Legs

I felt nice and rested after 2 days without any exercise, which is just what my body needed.

Christian Thibaudeau demonstrating the strap grip for front squats

Box front squat: 5, 5, 5, 5, 5, 5, 5 - small bench, wooden step
95, 105, 115, 125, 135, 145, 150 (3)

Last time I did this I only managed 1 rep at 150lb. I had planned on using a new grip technique I found on YouTube. It uses straps to help hold the bar up and removes stress on the wrists, which is a problem for me when I do a conventional front squat grip. I did ok with a few practice squats using an empty 45lb bar, but when I tried it at 95lb I couldn't maintain a decent grip on the straps. This was because I wasn't able to wrap them properly around both hands. Straps like these Gillingham straps would have been more effective, so I might look into buying some. From 115lb onwards I used a cross-grip, which isn't ideal but it's still the only way I can handle heavier weights.

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Back squats: 10 reps at each weight, hamstring to calf
105, 135, 145, 150, 155 (7)

Bugger! I was aiming to replicate Paul's reps, but scaled to roughly 80% of his weight. I was doing fine until the last round and I couldn't manage the full 10 reps. However, this wasn't due to a lack of strength; I felt dizzy coming up from the seventh squat, so I stood for a few seconds trying to get myself together, but I thought I was going to topple over from the dizziness. I think I pissed off some other gym members with all my grunting!

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I had planned on doing a lunge routine - both dumbbell and air lunges - but when I tried a few to warm up I could feel a twinge of pain in my left hip, so I decided not to risk it. I didn't feel a thing during either the front or back squats routines, though. In the end, I just went with a quick hang squat clean routine.

20 x hang squat cleans @ 95; full rom
Time = 4:25

The results in the previous few Mondays have been disappointing, but they were all upper body. I think I overdid the upper body exercises because of my dodgy hip, so today's almost totally leg day was a good idea. I did pretty well, so I'm pleased with the outcome.

Legs: Heavy weight

After yesterday's disappointment and frustration, today was significantly better. Today was all heavy leg routines and, although not spectacular, my hip held out without any significant pain. I haven't had a purely leg day - especially a heavy one - for a couple of months, so in context it was certainly a good session.

Partial back squats (Smith machine) 3, 3, 3, 3, 3, 3, 3, 3
215, 235, 255, 280, 300, 305, 310, 315
Update: the bar weighed less than I thought, so I was squatting less than originally shown. It should read:
200, 220, 240, 265, 285, 290, 295, 300

Jason was using the white squat rack, so I couldn't do my usual partial back squats. This is the first time I've used a Smith machine and it definitely made it easier to go heavy because of the extra stability. I had the safeties set on the 6th rung and I'm not sure if that is the same height as having them at 7 holes on the cage. I was certainly well above parallel, but that doesn't really tell me anything. Put it this way - I got up to 315lb on the Smith machine, whereas my PR doing regular partials is only 295.

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Box front squats 5, 5, 5, 5, 5, 5 (small bench, wooden step)
Warm up @ 95
115, 125, 135, 145 (4), 145 (5), 150 (1)

Checking back on my blog, this actually went better than I thought today. I'd planned on doing only 5 sets, but because I got 5 reps in the last one I decided to try an extra set (the first 5 sets matched my PR in July, which was at the start of a personal training session). I only managed 1 rep at 150lb, but I think that's a new PR for box front squats. The first two sets used the proper grip, but I switched to crossed arms from 135lb onwards. If it hadn't been for the weight crushing my thumbs (!) I think I could have got at least 1 more rep at 150lb. Still, no complaints here.

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Dumbbell Bulgarian split squats 3, 3, 3, 3, 3
Warm up: 5 @ 40s
52.5s, 55s, 60s, 65s, 65s

Of the 3 routines I'd planned for today, this was the one I was most concerned about because of my hip. However, it feels like it actually might have helped because of the stretching movement. It's been a long time since I did Bulgarian splits with dumbbells - I've been using a barbell more recently - but this matches my PR with dumbbells, albeit from more then 6 months ago. That doesn't bother me, though, because (a) in March I did these at the beginning of my workout, not when my legs were fatigued, and (b) as mentioned before, this is my first heavy leg day in months.

Overall, I'm pretty pleased with today, especially as it looks like I haven't lost any strength in my legs from lack of heavy squatting. Quick movements are still a problem - so no timed air squats or burpees yet - but slow, controlled squatting is ok.

Full body: Moderate weight

Spaghetti squash muffins - bloody delicious!

I decided to test my hip by doing some box front squats. There was a little discomfort at the beginning, but this seemed to ease as I warmed up.

Box front squats 10, 10, 10, 10, 10
75, 95, 105, 115 (7), 115 (6)

The reason I did fewer reps in the last 2 sets was more to do with my (cross over) grip hurting than my legs giving out. There's certainly cause for optimism that I could manage even 115lb front squats. My PR is 150lb, but that was doing sets of only 2 reps. I'll keep trying lighter weights for now if I feel up to it, then progress back up to heavy weights.

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For time: 40 x two-arm dumbbell ground to overhead @ 45s
Time = 8:09

I did this in 7:29 back in July, but with 40lb dumbbells.

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Amrap 15:
9 x deadlifts @ 155
12 x hand release push-ups
15 x box jumps @ 24"
Score = 5 rounds + 12 push-ups

This is one of the CrossFit Open routines from this Spring, which I've done before in April as RXed. Back then I completed 4 rounds and 12 push-ups, so this is exactly 1 full round more, which is a decent improvement in 6 months. Also, last time I did this at the start of my workout, not the end. 

I thought the deadlifts would be tougher because my back was a bit sore from spending a few hours on my feet in the kitchen yesterday preparing meals for the week - all Paleo. Spaghetti squash muffins, beef stew, fried chicken seasoned in almond flour and herbs, chicken curry, roasted vegetables, and turkey sausages (Madi loves bangers and mash - you can tell she was born in England!)