Wednesday, April 29, 2015

Wednesday 29.4: All the squats and Sled push

Wednesday. Ohs singles (up to 85kg). Front squat singles (up to 130kg). Back squat singles (up to 140kg). Sled push 8x20m (up to 150kg). Accessory, 3rds of: 10 reverse hypers, 10 glute ham raises.

Originally this day was booked for back squats but yesterday I promised myself to give it a rest. My legs felt smashed yesterday after those squat cleans. However, last night squatting came back in to my mind and the plan came back alive. Decided to see how I feel like after waking up. Well, it turned out I did all possible forms of squats.


  • Overhead squat singles (40, 50, 60, 70, 75, 80, 85kg)
  • Front squat singles (90, 100, 105, 110, 115, 120, 125, 130kg)
  • Back squat singles (110, 115, 120, 125, 130, 135, 140kg)

This wasn't like attacking new PR's but building up to a heavy single. Only on front squat I looked for a new record. I know it's close! Overhead squats went up to 85kg. I also looked for 90kg but couldn't quite hold it. Last 2 reps didn't go as low as the earlier squats. That is something worth putting focus that no matter the weight, the lifts look similar. Like they do in front and back squat.

Front squats felt great in every single rep. That last successful repetition at 130kg was smooth and not even that heavy. I had already put 135kg ready for next lift but then it came to my mind that it's actually my current PR so why not jump right into new one. Because the previous was okay I decided to skip 135kg and do 137.5kg instead. Maybe a mental breakdown =) I know anyway that I'm close to 140kg on this one. Got to do more squats and probably some accessories to strengthen my legs.

Back squats were the easiest of these. Well, can you say the easiest but anyway they felt good. I wanted to have a spotter on the last rep just in case but it was not such a big deal. It was a good spotter to psyche me up.

Squat recap


  • 8x20m sled push

As I just wrote I wanna strengthen my legs and lower body. Sled is a perfect tool for this objective. This is heavy shit. This grass matt is 20 meters but at times it can feel like a long distance. Pushing a sled is largely mental stuff. It's gonna hit lower body with a vengeance and once you hit a set the legs are going numb pretty soon. But it also feels so damned good. Today I got 8 sets of 20 meter trips done, and built it up so that most of the loads were at 150kg (plus the sled).


  • 3 rounds of:
  • 10 reverse hyper
  • 10 glute ham raise

This was the first time doing these movements with the real machines. I've had some modifications earlier but they can not compare to this real stuff. These pretty much murdered my hamstrings. It didn't require much after all this squatting and sled pushing. I'm gonna have these included in my game plan on a steady basis because it's obviously gonna strengthen my lower body. Awesome elements!

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