17 weeks out, Day 1, high bar squats and bench press

Since my left elbow and hips are a little creaky, this week will be a bit of a work around week.  To try to lessen the stress on my elbow, I started with some front squats but remembered why I hate them.  Actually they were pretty hard even though I didn't go very heavy.  I'll probably have to keep them in the rotation just because they feel so bad.  It probably says something about my squat form if I have a hard time keeping my torso upright enough to hold the bar on my front delts.

I used the light but difficult front squats as a warm up for high bar squats.  I also did sets of dislocations with a mini-band in between squat sets to try to loosen up my shoulders and reduce stress on my elbow.  It seemed to help a little but my elbow was still irritated a little from the high bar squats.

Touch and go bench presses weren't pushed to the point the final reps on each set grinded.  Since this week is supposed to be a deload of sorts, I tried to reduce either volume or intensity for my squats and bench presses.

Front squats:  135x5, 185x5, 225x5, 225x5

High bar squats:  225x5, 275x5, add belt, 315x5, 365x5, 365x3, 365x3

Bench Press:  all reps touch and go, 135x8, 185x8, 225x5, 255x8, 255x6, 255x6

Leg Extensions:  140x10, 150x10, 160x8


Comments

  1. Pay the price and get a front squat/zercher squat harness from getstrength.com Has made all the difference for me. Might cost a 200 dollars but real cheap compared to 30000 per yr for a physio or something similar. Also a safety bar and a buffalo bar. Arms/hands can be at the side instead of straight as per normal. I think westside has a article on the way and reasoning for using those bars.

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    Replies
    1. I would love to have access to a SSB at the gym but it's a public gym and no way I would bring any of my equipment there even if they allowed it. I may start doing actual zercher squats though.

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