Quads and hams

The only reason I do so much leg work is so
I can use pictures like this.

Box back squats
135lb x 5
185lb x 3
205lb x 3
225lb x 3
240lb x 3
245lb x 2

Long time since I had a PR since I changed my training methods.

Front squats, a2g
95lb x 5
115lb x 3
135lb x 3
145lb x 3
155lb x 2

Dumbbell Bulgarian split squats
40s x 5
50s x 3
55s x 3
60s x 3
65s x 3

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Straight leg deadlifts
135lb x 10, 10, 10

Went light so I could get a decent stretch.

Leg curls
Two legs: 75lb x 8; 62.5lb x 10, 10
One leg, alternating and continuous: 6, 5 per leg

Dumbbell straight leg deadlifts
45s x 40 (burn)

Full body

Personal training with Paul

I went to see Skyfall yesterday (Thursday) afternoon, and I made the huge mistake of eating popcorn. From the moment I left the movie theatre until about 10:30am this morning (Friday) I had a heartburn sensation, like a huge burp was fighting to escape! Not a good feeling, to say the least, and I had it throughout today's personal training session. If you heard thunder at about 10:00am today, that was me burping as I walked up Hincks Street after leaving the gym. Yeah, I know that's disgusting, but I feel a lot better!

5 rft:
5 Bulgarian split squats @ 115lb
10 dumbbell bench presses @ 45s
Time = 15:12

Well, that felt a damn sight harder than it should have. I don't do split squats often enough, and I think my time reflects that. My balance was all over the place, and I don't think my front foot position was consistent enough. This will need some work.

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Complex: 3 deadlifts + 3 power cleans (t&g)
95, 115, 125, 125, 130

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50 wide-grip pull-ups
Time = 8:59

Legs

This morning I decided to skip breakfast, and just shower before heading to the gym so I could train earlier (7:30am). I figured that would save me some time, as I could eat my usual oatmeal afterward while checking my email. However - and this seems bloody obvious now - I ran out of fuel halfway through today's session, and I got fatigued too quickly.

Back squats
95 x 10
115 x 10
125 x 10
135 x 10
145 x 10
155 x 9

I had originally planned on mirroring Paul's routine from last week, scaling his weights by roughly 70%. That would have meant three sets using 95lb, 135lb and 155lb. However, after the first set I remembered that I had done a five set routine with Paul, with 10 reps per set. I decided to switch to that instead. Last month I got to 7 reps at 155lb, so there was a slight improvement today. All reps were a2g. During the heavier sets, I took a brief pause at the top - a couple of breaths - then squatted down again.

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Bulgarian split squats (small bench) 5, 5, 5, 5, 5
95, 115, 130

It's been a long time since I've done BB split squats and it's time I added more variety back into my leg days. At 130lb I was wobbling all over the place and I really struggled to keep my balance, especially when I had my right foot back on the bench. I was so unstable that it actually felt unsafe, so I decided to quit after three sets. I rested a while, then attempted a few reps with 60lb dumbbells instead, but I still didn't feel stable. I think this was due to the aforementioned fatigue. Of course, the 69 barbell squats I did earlier might have contributed to this.

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30 traveling lunges @ 55s

The workout started well, but I'm very disappointed with the poor performance during the split squats. My morning schedule is still inconsistent since the house move, but I don't want that to interfere with my training progress. Maybe I need to reevaluate how I train. I remember reading that Angie Pye simply does the main site WOD each day, and that's all. Perhaps I should do something similar, and train for less time each day, but with more intensity.

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: Heavy weight

I googled a picture of "weighted pullups", expecting an image from the Crossfit Games, and this was one of the results.

Rack bench press (small bench, 7 holes) 3, 3, 3, 3, 3
135, 140, 145, 150, 155, 160 (F)

Because I got all 3 reps in the fifth set I attempted 160lb, but failed.

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Cable row 5, 5, 5, 5, 5
130, 140, 150, 155, 160 (4)

The bench presses and cable rows were supposed to be alternating sets, but someone jumped onto the rowing station just as my 1 minute's rest after the first round of presses was coming to an end.

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Bulgarian split squats 5, 5, 5, 5, 5
95, 115, 125, 135, 140, 145 (3)

Again, because I completed all the reps in the last set I had planned, I tried another set. I could only manage 3 reps with my left - weaker leg - so did the same number with my right.

Since yesterday morning I've been suffering from OMP in my right ankle (Old Man's Pain). No idea what brought it on; I'm pretty sure it wasn't anything I did during Saturday's training, unless it was a severely delayed reaction! For that reason, I wasn't sure if I should do these split squats, but I know that when I've had pain in my ankle before, split squats seems to help by stretching it out.

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Weighted chin-ups - 4 x max reps @ 40
5, 5, 4, 4

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Leg extensions - max reps @ 95:
18, 15, 17

Legs

Personal training with Paul

Box front squats 5, 5, 5, 5, 5 (small bench, wooden step)
115, 125, 135, 145 (4), 145 (5)

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Bulgarian split squats 5, 5, 5, 5, 5
95, 115, 125, 135, 140

A bit wobbly due to balance, but still quite a comfortable PR.

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Amrap 20:
5 jump squats @ 95
10 back squats @ 95
15 squats

Score = 7 + 5 jump squats

Annoyingly, my back felt pretty stiff and painful during many of the weighted movements. It wasn't my typical spasm pain, more like an "old man" stiffness! Consequently, many of my weighted squats - jump and back - weren't full rom. Also, I felt like I took more rests than I would have if my back wasn't hurting; not many breaks were because my legs needed a rest.

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Leg extensions - max reps @ 95:
16, 14, 16

Legs

Took me a little while to get warmed up today, but not a bad workout overall.

Back squats to 4 risers 3, 3, 3, 3, 3
145, 160, 175, 185, 190 (2)

Quite wobbly legs getting back up for both reps at 190, but it still counts! This matches my PR weight.

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Bulgarian split squats 5, 5, 5, 5, 5 per leg
95, 115, 125, 130, 135 (3)

A new PR.

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For time:
40 front squats to 4 risers @ 125
10 jump squats during breaks (not at the end)
Time = 12:22 / 7 breaks

I've done this before - although not timed - but only needed 6 breaks back then. Still, this was towards the end of my workout, not at the beginning like last time. Because of my unorthodox (i.e. incorrect) grip, it feels like I'm building up calluses/thick skin between my thumbs where I let the bar rest during front squats. Hopefully, that will start to make it more comfortable!

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Single leg extensions 3x10 @ 65

Legs

Partial squats 3, 3, 3, 3, 3
195, 215, 235, 260, 280

First time hitting all 3 reps at 280.

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Front squats 5 x max reps @ 115 to 4 risers
11, 9, 8, 7, 6 = 41 (PR total = 39)

I really need to sort out my front squat grip. My right thumb hurt like hell while I was doing these.

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For time:
30 Bulgarian splits @ 95 (30 per leg)
Time = 5:50

With 3 reps to go of the whole routine I clipped one of the cage's uprights and that threw me off balance. I nearly toppled over but - with a very loud "Oh, shit!" - just managed to stand upright and continue. That cost me a few seconds, but I still PRed. I used the taller bench to rest my back foot on; not sure if that makes a difference.

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For time:
20 x back squats @ 145
20 x jump squats
Time = 4:36

I was really pleased with this time - my PR is 7:53 - until I noticed I was supposed to do the jump squats with 95lb. I only did bodyweight jumps. Twit!

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Leg extensions - 50 reps @ 95

Legs

Lunges - 3 reps per leg x 5 sets @ 135lb (back)
3, 3, 3, 3, 3

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10-9-8-7-6-5-4-3-2-1 reps for time:
Right leg Bulgarian split squats @ 95lb
Left leg Bulgarian split squats @ 95lb
Time = 13:18

Not a bad time, especially considering I did 3 extra reps with my left leg by mistake! In the 9-rep round I took a break after the 5th rep with my right leg. When I started again for some reason I used my other leg for 3 reps before I realised I'd made a mistake! I went back to the correct leg and finished that side. I didn't count the 3 left-leg reps towards the required 9, so I ended up doing more than I needed to.

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For time:
50 x back squats @ 155lb to 5 risers
Time = 8:52

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Leg extensions: 95lb x max reps
14, 14, 11

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The gym was much cooler than yesterday, so no excuses! I'm happy with today's low weight/lots of reps workout. 

I didn't check my watch during either of the timed routines, but while I was doing each of them I was sure my times would be much slower than they actually were. It felt like I was taking a long time. Funny how the mind can play tricks on you.

Legs

Back squats to 4 risers: 3, 3, 3, 3, 3
135, 155, 175, 185, 185 (2)

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Bulgarian split squats 5, 5, 5, 5, 5 per leg
95, 115, 125, 125, 130 (3)

That's a slight improvement on last month.

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100 front squats @ 95 (to 5 risers)
Time = 13:43

I've done 50 reps @ 105 before, but today I wanted to go for speed rather than a heavier weight. Just saw my shoulders/pecs when I changed after my workout. I now have a big red bruise on each side where the bar was resting!

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For time:
50 x leg extensions @ 95
10 x jump squats during breaks and at the end
Time = 4:57

The last time I did this I finished in 5:48. The sets today broke down as 15-7-10-10-8.

Legs

I did heavy weighted leg work last week, so this week I decided to go for lighter weights, more reps. Besides, by back is a little sore, so heavy weights would have put too much stress on it. Lighter weights allow me to stretch it out a bit. Today did feel less challenging than recent weeks, but I needed to take things easier.

Bulgarian split squats 5, 5, 5, 5, 5 per leg
85, 95, 105, 115, 125

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Front squats 5 x max reps @ 115 to 4 risers
10, 9, 8, 6, 6

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Back squats 3 x 10 @ 120 to 4 risers

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For time:
50 x leg extensions @ 95
10 x jump squats during breaks and at the end
Time = 5:48

Leg extensions broke down as 12, 10, 11, 9, 8.

Legs (a.k.a. FUCK!!!)

Personal training with Paul

Bulgarian split squats 5, 5, 5, 5
50s, 85, 105, 115

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Front squat 5 x max reps @ 115
9, 8, 8, 6, 6

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For time:
30 x Bulgarian splits @ 95 (30 per leg)
Time = 6:02

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For time:
20 x back squats @ 145
20 x jump squats @ 95
Time = 7:53

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Leg extensions - 50 reps x 95lb

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Holy shit, I thought I was going to pass out today. There were times when I thought I'd lose my breakfast, my vision was blurred, and/or I lost all feeling in my quads. In fact, this is an accurate description of how I felt during today's workout. I think this is the toughest workout I've ever done, judging by how I felt while doing it and how committed I was to pushing myself not to quit.

Remind me why I put myself through this?

Legs

Dumbbell Bulgarian split squats 3, 3, 3, 3, 3
52.5s, 55s, 60s, 65s, 65s

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Front squats 5 x max reps @ 105lb
12, 9, 8, 9, 7

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Back squats 4 x max reps @ 105lb
20, 17, 14, 14

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Leg extensions 50 x 95lb
Broke down into four sets: 15, 15, 10, 10

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Today's workout felt a bit easier than I expected. Based mostly on one of Paul's sessions from a couple of weeks ago I scaled the weights to roughly 75%, which is what I usually do. However, I think I could have gone a little heavier on the front and back squats, even if it was only by 5 or 10 pounds more.

I used a bit of spare time at the end to practice doing hang squat cleans properly; i.e. not clean and then squat. I think this went okay. I did a few reps with an empty 45lb bar, then added 15lb to each side (75lb total), ending with a few reps at the RXed 95lb.

While I was waiting for Cher I tried a few overhead squats with an empty 25lb bar, trying to get the overhead grip right while keeping my balance and squatting low. A grip of just past shoulder width seems to work best for me. I started to do overheads months ago and for some reason never went back to them. I'll try them again next week with some weight.