2008 is gonna ROoOoOoOCK!!!

[DanceDiva]

I'm trying to learn more about what to choose for good warming up weight so I have a question about this: Front squat (WU w/ bar, 95, 135).

When I look at this, it seems like a big jump from bar to 95. But given the weight you use for your set would you say the bar warm-up is comparable to doing BW squats to start the range of motion activation?

And I wanted to know what does a rotational squat look like?

[RacerBill]

Originally Posted by DanceDiva

I'm trying to learn more about what to choose for good warming up weight so I have a question about this: Front squat (WU w/ bar, 95, 135).

When I look at this, it seems like a big jump from bar to 95. But given the weight you use for your set would you say the bar warm-up is comparable to doing BW squats to start the range of motion activation?

And I wanted to know what does a rotational squat look like?

Hi, Tracey!

With the bar, you guessed it -- I just wanted to get the feel of having the bar in place, elbows up, and squat for range of motion. I didn't really NEED to do that, but I think it helps, especially if you're an old guy like me with creaky knees. Then I added 25 pounds per side, then 45 per side. I had in mind that I'd do my "work" sets with 175.

General rule of thumb is to warm up with 50% of work weight, then 75% of work weight. Hmm... 95 isn't really 50% of 175, is it? I really did pass fourth grade math. This was more laziness on my part, and I just grabbed the plates that were handy.

Rotational squat is a confusing name. Blame Mike Doyle. You can see photos of it in this article:

TESTOSTERONE NATION - The Essential 8 Mobility Drills


Basically, it's a lateral lunge kind of movement with the feet pointed out, and you hold a DB like you would in a goblet squat. Not much rotation at all.

[DanceDiva]

Originally Posted by RacerBill

With the bar, you guessed it -- I just wanted to get the feel of having the bar in place, elbows up, and squat for range of motion.

You know you make a really good point for doing some with the bar. I do several BW squats in my pre-workout warm-up. But I think doing less of those in favor of adding some bar-only squats will add a good mental through to body preparation.

I didn't really NEED to do that, but I think it helps, especially if you're an old guy like me with creaky knees.

I'm ignoring this because I'm older than you.

Rotational squat is a confusing name. Blame Mike Doyle. You can see photos of it in this article:

TESTOSTERONE NATION - The Essential 8 Mobility Drills


Basically, it's a lateral lunge kind of movement with the feet pointed out, and you hold a DB like you would in a goblet squat. Not much rotation at all.

Thanks for the link. When I saw the name of that squat, I thought squat down, twist torso to left or right, twist back to middle then come up out of squat, and I wondered why you didn't name that the torture squat.

[Mahler]

General rule of thumb is to warm up with 50% of work weight, then 75% of work weight. Hmm... 95 isn't really 50% of 175, is it? I really did pass fourth grade math. This was more laziness on my part, and I just grabbed the plates that were handy.

Bill, you did just fine. The closest you could get to 50% of 175 is either 85 or 90 which would mean loading with lots of 10's and 2.5's. Then you have to pull those things off to load for work sets. I always go as close as I can to the target weight, but with the plates that will lend themselves to easy change or addition for the next set.

[RedLefty]

Remember that you're also squatting a percentage of your bodyweight, so you should really take that into account as well and determine the precise external loading required to hit 50% of your work set. You have no excuse for not doing all those calculations before you set foot in the gym.

[RacerBill]

Originally Posted by DanceDiva

You know you make a really good point for doing some with the bar. I do several BW squats in my pre-workout warm-up. But I think doing less of those in favor of adding some bar-only squats will add a good mental through to body preparation.

Especially for front squats, I think it's beneficial to use the bar, or even a broomstick, for warmup. That forces you to focus on form, stay upright and keep that bar in place throughout the ROM. BW squats can allow more variation in torso position like leaning forward.

Originally Posted by DanceDiva

Thanks for the link. When I saw the name of that squat, I thought squat down, twist torso to left or right, twist back to middle then come up out of squat, and I wondered why you didn't name that the torture squat.

That's what the name seems to suggest, but yeah... that would indeed be a torture!

[RacerBill]

Originally Posted by Mahler

Bill, you did just fine. The closest you could get to 50% of 175 is either 85 or 90 which would mean loading with lots of 10's and 2.5's. Then you have to pull those things off to load for work sets. I always go as close as I can to the target weight, but with the plates that will lend themselves to easy change or addition for the next set.

Cool! My laziness is Mahler-approved.

Originally Posted by RedLefty

Remember that you're also squatting a percentage of your bodyweight, so you should really take that into account as well and determine the precise external loading required to hit 50% of your work set. You have no excuse for not doing all those calculations before you set foot in the gym.

Sure I've got an excuse. Musicians aren't known for their math skills.

[RacerBill]

February 14, 2008

Plan by Danny King.

Yeah, Valentine's Day workout. It's not like I had anyplace better to be. The gym was pretty quiet.

Low incline DB Press: 3 x 3 @ 45 EH

Deadlift: 2 x 3 @ 260, 1 x 3 @ 225

A1) Single leg DL: 3 x 12 @ 30

A2) DB floor press: 3 x 12 @ 30 EH

B1) Pull through: 3 x 12 @ 80

B2) Cable lift: 3 x 12 @ 50 (+5)

C1) Turkish Get-up: 3 x 12 @ 5

C2) DB triceps extension: 3 x 12 @ 22.5 (+5 total)

Comments: Took the presses down a bit since my left shoulder's acting a bit stiff; I'm planning to get to the ART guy soon.

I was stupid stupid stupid. I figured I could try taking the DLs up 5 lbs from last time. After warmup, first set felt tough but ok. Second set I broke form on one of the reps and I'm not sure exactly what I did. I looked at myself in the mirror and the bar was asymmetrical (higher on one side and lower/closer to my body on the other). I took a rest, then tried the third set. Got into position and a little voice (my inner Jamie?), along with the pull I felt in my hip/back/shoulder said, "don't try it." I dropped down to 225 and kept the form spot-on.

Valuable lesson learned in keeping focus/concentration while DLing.

Other stuff was okay. Didn't push myself too hard in it after the DL incident.

[RacerBill]

February 16, 2008

Back still doesn't feel right after Thursday's DL incident. I did my regular warmup, then tried warming up on some squats. Didn't feel bad, but didn't feel great, either. I ended up messing around a bit with some inverted rows, BB lunges.

Completed 3 sets of 6 rounds of Tabatas on the bike.

I figured I'd hit the gym this morning before the race, but no such luck. We got a snowstorm!

[Lost Dog]

Take care of that back. Hopefully, you'll be 100% by the next go.

[RedLefty]

Jamie is always watching you. Don't forget it.

[L'ilJ]

How's your back feeling? Seems like we are all falling apart these days!

[dillytl]

Take care of that back!!!

[K-Court]

To echo the others, be careful about your back, Bill. I know from whence I speak! Hope it's just a temp thing and you'll be right as rain soon.

[RacerBill]

Thanks, everyone! It was just a little pull, nothing major.

I've analyzed what I did and next time I do deads I'll make sure it doesn't happen again. Things are pretty close to being normal now (whatever THAT means!), although I'm planning to get in to see the chiro/ART guy soon.

[RacerBill]

February 18, 2008

Plan by Danny King. Week 4.

Warmup with mobility & activation as usual.

Front Squat (wu w/ bar, 135): 5 x 3 @ 195

Chinup: 4 x 3 @ bw, 1 x 5 @ bw
Just had to see how many I could do on that last set!

A1) Bulgarian split squats: 3 x 8 @ 40 EH (+10 total)

A2) DB row: 3 x 8 @ 50

B1) Rotational squat: 3 x 8 @ 50 (+5)

B2) Face Pull: 1 x 8 @ 90, 2 x 8 @ 100 (+10)

C1) Hanging leg raise: 3 x 8 @ bw

C2) DB biceps curl: 1 x 8 @ 22.5, 2 x 8 @ 25

Tabatas on bike: 6 rounds x 3 sets

Comments: Finished the squats with more "in the tank" but last time I had to re-rack it on the last set, so this is still an improvement. I thought my advancement with the chins was incredibly slow, but I surprised myself this time!

The other stuff felt good, and I figured hey, it's the last workout of the stage, might as well push myself on the Bulgarians. Yow!

Week 4 is complete and the next stage is in the works (thanks, Danny!). Stay tuned for more exquisite torture...