initial.ize

Okay, so it was a return to 195 lb for box squats.

Box Squat: 195: 3, 2, 2, 2, 2, 2, 2, 2
Box Squat: 205: 1

Squat: 135: 12

Front Squat: 145: 5, 5, 5

Leg Curl: 130 RP: 9+5+5 (for 19 total)

Wow, big leg day. I started with 195 lb again like last time. After doing 1 set of 3 and remembering how hard it is, I remembered some box squat training philosophy from Louie Simmons located here. Specifically, I had been wanting to try his method of 8-12 sets of 2 reps while resting only 1 minute between sets. So I committed to it. After that set of 3, I only rested 1 minute, then did another set of 2, and continued this way (resting 1 minute) for the remaining sets of 2. Louie is right: it is a hard workout! After these sets, I rested a good 5 minutes or so and decided today was the day I box squat over 200 lb. I loaded up 10 more pounds onto the bar and pushed out 1 rep. I felt like my legs could have handled another rep, but I was pretty light-headed after a lot of heavy breathing, and didn’t want to pass out with that much weight on my back.

After box squats, I lowered the weight down to just 135 lb for 1 straight set of regular deep squats. I had it in my head that I wanted 20 reps! haha. Anyway, I ended up squeezing out 12 reps before I had to rack it. It was a lot harder than I thought after all the heavy box squats.

I then put the weight up a bit to 145 lb for front squats since I had been doing 135 on them no problem. Pushed out 3 really challenging sets of 5 and my legs were on fire. Nevermind walking… even just standing was misery.

Onto the cable lying leg curls. I am still hungry for 20 reps on a rest-pause set, and have been getting closer with each leg workout. I loaded it up to 130 lb (same I’ve been using,) and ended up with a total of 19! So close! Maybe next time

Finished up with some extreme stretching: 60 seconds on each quad, and probably around 90 seconds on the hamstrings.

Well it was time to go up in squat weight again last night. I put it up to 195 lb, and here are the results.

Box Squat: 195: 3, 3, 3, 3, 3

Front Squat: 135: 5, 5, 5, 5, 5

Leg Curl: 130 RP: 7+5+5 (for 17 total)

As you can see, 195 lb was super heavy for me. I could only get out 3 reps on each set. I was taking really long rests between sets too. I feel like it was a good introduction to the weight, and I’ll do much better with it next time (which should be Friday.)

After the box squats, my legs were already so fatigued. Since I only did 5 sets of 3, I wanted to do a bunch of front squats. With all that in mind, I didn’t increase my front squat weight. I kept it at 135 lb for now, and got out 5 sets of 5 reps each.

Somehow there was still time to fit in more after this, so I went over for some lying leg curls. The last time I tried these, I got a total of 16 reps across a rest-pause set with this weight. This time, I managed to get 1 more rep even after all those heavy squats, so I guess I’m feeling okay about that.

I had some really good stretches after all this, and felt like my legs were made out of jello for the rest of the night. I had a whey shake when I got home, then went for a short walk and ate a bunch before going to bed.

Before this workout, I had a weird pain in the right side of my chest. I couldn’t figure out if it was heartburn, a pulled muscle, or something else. It got more intense if I took a deep breath. I found that if I did belly breaths though, it was manageable. So I figured I would go the gym anyway, try some squats and see what happened.

Box Squats: 185: 4, 5, 5, 5, 5

Front Squats: 135: 5, 5, 5

As you can see, the squats ended up going very well. I did some gradual warmup sets without the box just to see if I’d be able to keep my breathing under control and not make the chest pain worse. My final warmup set was with 155 lb. I went nice and deep, and everything seemed to be okay, so I put the full weight on and got the box out for my working sets.

I wanted 5 on the first set, but I was still nervous about the chest thing, so I wasn’t quite ready in my head yet, and only got out 4 reps. After that though, once I saw there was nothing to worry about, I got out another 4 sets of 5 reps each. So I’d say in the end it turned out to be my best squat workout ever

I followed that up with some front squats, but we were running out of time (got there really late,) so I was only able to fit in 3 sets. Didn’t have time for any leg curls either.

Last night’s workout plan was pretty much a carbon copy of the last one.

Box Squat: 185: 5, 4, 3, 3, 4, 3, 3

Front Squat: 135: 5, 5, 5, 5

Leg Curl: 130 RP: 7+5+4 (for 16 total)

I worked with 185 lb for my box squats again. Rather than 6 sets of 3 (for a total of 18 reps) like last week, however, this week I pushed out 7 sets, one of which was 5 reps, and two others with 4 reps. So I got in a total of 25 reps this time. I am going to continue with this weight since with the small amount of reps I’m doing, there is no point in increasing the weight. What I’m doing feels good and seems to be working. My legs are stronger and harder.

For the front squats, I stuck with 135 lb again, but did 4 sets of 5 instead of just the 3 sets of 5 like last time. They are feeling good, and my form is getting better. I will probably have to increase this weight next time since I am not really have any trouble with this.

Cable lying leg curls saw an increase to 130 lb for this workout. The 120 lb from last workout wasn’t enough anymore, so it was time for this new challenge. On this exercise, I do a rest-pause set and shoot for a total of 16-20 reps. I did get 16, but I want to hit 20 before I increase to 140 lb. I definitely need to stay at 130 if I am only getting 7 reps on the first part of my RP set.

My legs were feeling pretty dead and tight after all of this, so I had to put them through some extreme stretching. I did each quad for 60+ seconds, and then the hamstrings for 60+ seconds as well. Even though I’m working my hamstrings so hard, they are actually more flexible now from doing these stretches. I have a much easier time touching my toes these days without bending my knees.

After all this, Jon wanted to do some farmer’s walks to work on our grip strength. I grabbed an 80 lb dumbbell in each hand, and proceeded to walk from one end of the gym to the other and back to the rack without having to stop for any breaks.

As always, visit the Exercises page for links to info on the exercises I’m doing, and visit the My Notation page for more detail on what my numbers mean up above.

This was from last Friday, Feb 5.

I realized that if I keep my shoes on when doing box squats, then the extra height from my shoes allows me to go just past parallel when squatting down onto the box! Because of this extra depth, they are a little harder, but it’s better because it’s using more of the necessary muscles. Also, if I ever get good enough to compete, then you’re required to go to at least parallel. When I say parallel, I’m talking about the line between the top of your knee and the top of your thigh at your hip joint being parallel (or below parallel) with the floor.

Box Squat: 185: 3, 3, 3, 3, 3, 3

Front Squat: 135: 5, 5, 5

Leg Curl: 120 RP: 11+6+5 (for 22 total)

The last time I did box squats, I wasted some strength doing sets at 155 and 175 first since I wasn’t quite sure what I could handle at that point. This time, I jumped right up to 185 after warming up. I was shooting for sets of 5 again, but with the added depth I’m getting from my shoes now, this proved to be too difficult. I struggled hard to get 3 reps. To compensate for this, I kept at it until I did a full 6 sets of 3 reps each. Here’s hoping I can get sets of 5 next time.

The plan for front squats this time was to try for either 130 or 135 since I beat 125 last time. Decided to just go for it and try 135, and they actually felt really good. I only did 3 sets of 5 reps each because I had already done so many sets of box squats, and still wanted to fit in leg curls.

On my previous leg day, I got a total of 18 reps across a rest-pause set for cable lying leg curls. This time, I was hoping I could finally hit the full 20 so I could increase the weight to 130 lb. Well, I ended up crushing that goal and getting a total of 22 instead! So I’ll definitely be going for 130 lb next time.

My legs needed some good stretching after this workout since I was going to be biking home. I stretched each quad for at least 60 seconds, and then stretched my hamstrings for at least 60 seconds as well.

After taking the weekend off, I’m excited to get back in today after work to do more bench press.

Last night was all legs. My squat weight has been lagging behind, so I’ve been trying to put in a bit more work on it recently. I’ve been alternating between regular squats and box squats. Last night was box squats first, then some front squats.

Box Squat: 155: 5; 175: 5; 185: 5, 3+3+2

Front Squat: 125: 5, 5, 5, 5, 5

Leg Curl: 120 RP: 9+5+4 (for 18 total)

Okay, so before the box squats, I warmed up with some regular squats (no box.) The last warmup set was 135 lb for 5 reps. Then I got the box out, and put the weight up to 155. The 5 reps seemed too easy, so I jacked it up to 175. Another 5 reps there was challenging, but still doable. I figured what the heck, let’s try 185. On the first set, I got 4 reps out, then had to take a couple deep breaths before attempting the 5th rep, but I got it I rested up for a few minutes, then went back for some more at 185. You can see in my notation that I got 3 reps out. Realizing I couldn’t get 5 again, but not waiting to drop the weight or rest for a couple minutes again, I decided to make this somewhat of a rest-pause set. So I sat on the box, took 15 deep breaths, got up and banged out another 3 reps. Sat down on the box again, another 15 deep breaths, then another 2 reps before I couldn’t handle anymore.

Next came the front squats. I had been working with 115 lb on these to make sure I had good form. My previous time doing them, I tried 125 lb and got out 1 set. After going for more, a muscle around the front of my ribcage was doing some funny things, so I backed off. Well last night, I went back for more at 125, and managed to pop off 5 sets of 5 reps each! Next time, I’ll have to try either 130 or 135.

I finished the night off with some cable lying leg curls. This was a rest pause set where I shot for a total of between 16-20 reps. I got 18, so I will do this same weight again next time and hopefully get the full 20 reps. I love this exercise. My hamstrings always end up feeling like tightly wound rope.

Later tonight, after work, it’s going to be another chest & triceps day.