7 Weeks of Squats

Had everyone warm-up with 100 walking lunges today since it’s been so beneficial for me.

Squat Every Day

2 Front Squats + 5 Back Squats

  • 45#
  • 135#
  • 205#
  • 245#
  • 275#
  • 295#
  • 315# (PR)

That ends 7 complete weeks of squatting every day. 49 days! Planned to go 310# for 5# over last week but bumped to 315# and I don’t think it was a great idea. Tweaked my SI joint on the very last rep. Fuck! Made it all the way through 7 weeks with the back feeling great and on the last rep gets me. Hopefully won’t be anything serious. Chiro Dan was just to roll it out a bunch and get some movement in there. The 315# is 20# more than I had done for this complex when I started this “program” or whatever you want to call it, since I was making things up as I went. 315# used to be my max front squat too.

Squatting every day sure was interesting and I think it paid off for me big time. Lifting more than 300,000 pounds over the 7 weeks. These last two weeks were fucking heavy with PRs on 14 of the last 15 days and a Murph PR on that other day. More than ready for a deload!

Gymnastics

I was planning to do some muscle-ups but not with the way my back was feeling. I did 4 sets of 5 strict ring dips every 30 seconds. Then thought that was dumb with 100 push-ups coming up. So I did a 1:30 plank, rested 30 seconds, and did a 1 minute plank.

Conditioning

  • 1,000m Run
  • 100 Push-ups
  • 10 Snatches (135#)

Went hard on the running, finishing at 3:38. Caught my breath a little and then starting doing sets of 5 push-ups at a time. Somewhere around 60-70 I had to cut back to 3s and 4s. Did all singles on the snatches but was pretty quick to get back on the bar. Finished in 9:29.

Almost Done

In to the gym at 9am for a squat session. Warmed up with 100 walking lunges.

Back Squat

  • 10×45#
  • 5×135#
  • 4×225#
  • 4×265#
  • 4×290#
  • 4×310#
  • 4×325#
  • 4×340# (PR)

Reps felt really good even though my legs are feeling trashed. Last set was a grind, but solid. I’m thrilled with the improvements I’m seeing in my squat positions. Didn’t have any forward lean at all when it got heavy. Ankles, knees, and leg muscles really starting to feel all of the volume though. One more day!

Didn’t have time to get in my bench accessory work so took the rest before class started.

Weightlifting

Worked on snatch stuff with complexes. Combination of 3 position pause snatch deadlifts, snatch pulls, power snatches, and an OHS here and there. Weights were 45-75-95-115-125-147#.

Conditioning

  • 21-15-9
    • Deadlifts (225#)
    • Push Press (95#)
  • 75 Wall Balls (20#, 10′)

It was “Diane” but I just got stitches out of my head on Thursday so bouncing on my head isn’t a good idea yet. The push presses were a good substitute and that weight allowed me to go unbroken with some hurt. A heavier weight would have been more comparable to HSPU, but that’s ok. I did the deadlifts unbroken too. Finished the 9s in 4:10. Going into the wall balls was a bit of a surprise with dead arms. I did 3 reps and dropped the ball to rest. Got to 10, then lets of 10 until finishing with 13-12. Total time was 9:49, which is pretty damn slow for wall balls.

Three and a Half

Squat day 47. Still can’t believe it’s come this far. Out in the garage by 7:30 since it’s a golf day. Warmed up with 4:00 Air Dyne (1.91 km).

Coffee Squats

Back Squat

  • 10×45#
  • 5×135#
  • 5×225#
  • 3×265#
  • 2×295#
  • 2×320#
  • 2×340#
  • 2×350# (PR)

Legs feel even more beat up today. I could really feel it, especially in my knees during the set with the empty bar. I put on the belt starting with 295#. I should have went for 355# at the end like I had planned, but 340# didn’t feel awesome. Still a PR double though and the most I’ve had on my back in a year. Two more squat days and then these legs can rest! 🙂

Golf this morning and nothing else tonight. Rest!

Fifteen From Three Hundo

Legs, knees, and hips all are starting to feel beat up. I think I was already stalling last night by going to bed later so I wouldn’t want to wake up. Finally out to the garage after 8am. Warmed up with 5:00 Air Dyne (2.36 km).

Coffee Super Squats

Back Squat

  • 20×45#
  • 5×135#
  • 5×205#
  • 5×255#
  • 20×285# (PR)

Fuck my life! That was horrible. Hard to believe just two weeks ago 260# felt “easy” as far as a set of Super Squats can go. Think “Murph” on Monday and a week and a half of squat PRs is taking its toll? It started to get really hard after rep 7, not even half way through. This is the only time I’ve seriously thought about stopping during a set. It crossed my mind before but as a joke. Today I was considering it, thinking I might fail. Made it though. Bar was on my back for a total 2:12. Splits every 5 reps (including step out and in times) were 0:23, 0:28, 0:40, and 0:41.

After laying on the ground for a solid three minutes I put away the weights and figured it would be a good idea for a cool down. Jumped on the Air Dyne for 5:00 (2.04 km).

Went to the 4:30 class. Warm-up was various stuff with a training bar.

Deadlift

  • 5×45#
  • 4×135#
  • 5×225#
  • 5×295#
  • 2x5x325#

Keeping it light and easy. My back is under enough stress lately. Don’t need to fuck it up with deadlifts now.

Conditioning

4 Rounds

  • 20 American KBS (53#)
  • 15 Burpees
  • 400m Run

All unbroken. Was outside so runs were a little short and didn’t have the clock for an exact time. Took about 14:30.

Midline

2 Rounds

  • 30s Plank
  • 30s Side Plank (L)
  • 30s Side Plank (R)
  • 30s Plank
  • 30s Side Plank (L)
  • 30s Side Plank (R)
  • 30s Rest

Was tabata rounds, but I didn’t use the 10 second rest periods. I guess I screwed up, setting the clock for only 6 rounds, so we started up another one after a short break.

PR Triple

Slept well and feel good. Out to the garage around 8:30. Warmed up with 5:00 Air Dyne (2.32 km).

Coffee Squats

Back Squats

  • 10×45#
  • 5×135#
  • 3×225#
  • 3×265#
  • 3×295#
  • 3×315#
  • 3×335#
  • 3×345# (PR)

Was definitely time to start lifting inside the squat cage to be safer since I’m alone at home. I feel like the confined space also forces you to concentrate more so that you don’t bang into the rack. I did 3×340# back in January when I was getting back into squatting frequently, but then shortly after took the 2 month break for my quad. Oh, by the way, I haven’t really noticed the quad much lately, so I think all of the squatting and lunging has helped it heal. Probably had some muscle imbalances.

I haven’t had 345# on my back since setting the 360# PR last June, so really happy with this. Was definitely heavy, but looks pretty good in the video. 45 days in, 4 to go.

Lunge University

Strapped on the vest, fired up the latest Barbell Shrugged episode on adding mass to the ass, and headed down the street. Fuck doing laps inside the closed garage. I went out down the road 130 steps and then had 120 back. It was much more “enjoyable” that way. Took me 13:09. Fifty more steps than I’ve done with the 40# and maybe even 20# too.

At the gym at 6:30 for bench and weightlifting night. Warmed up with Crossover Symmetry Activation and a 500m row.

No B.S. Bench Press

  • 10×45#
  • 4×135#
  • 4×175#
  • 4×205#
  • 4x4x225#

Weight felt light in the warm-up sets. I actually paused for a split second on my chest with 135# and 175#. No danger of missing any of the work sets.

Tall Snatch

  • 5×45#
  • 5×65#
  • 3×95#
  • 3×105#
  • 3×115#
  • 3×125#
  • 3×135#

Felt pretty good. Tried to get good lockouts when it was getting heavy on the last two sets. I somehow did 145# for a triple back in December. Maybe could have done the same today, but didn’t want to push it since I was starting to feel these in my low back.

Push Press

  • 5×95#
  • 5×135#
  • 3×165#
  • 3×185#
  • 2×205#
  • 2×215#
  • 2×225# (PR)

Would have liked to go one more 10# jump, but my low back was feeling tight from the snatches after squatting heavy this morning. I knew I’d start to overextend with any more on the bar.

Reverse Hyper

  • 2x20x210#

Huge back pump with that big of sets! I haven’t been doing these at all lately. Haven’t been stretching either. :-/ My back hasn’t had any issues, but I do think it’s looking forward to the end of Squat Every Day.

Did a round of Crossover Symmetry Iron Scap before leaving.

Squat Day 44

Feeling pretty good this morning post-Murph. HRV confirms it with a 105 reading, up from 98. I had a headache most of the afternoon and night yesterday. I don’t drink much, so maybe it was from the 3 beers. Was in bed early and slept late. Out in the garage around 8:30. Warmed up with 1,000 meters on the Ski Erg (4:57.6).

Coffee Squats

Front Squats

  • 10×45#
  • 4×135#
  • 4×205#
  • 4×235#
  • 4×265#
  • 4×285#
  • 4×300# (PR)

Last two reps were not pretty, but I’ll take it. I’ve seen much worse.

Went for a run in the afternoon. Same route as Friday (other than crossing roads in different places), but was about 1:15 faster. 2.70 miles in 25:54 with an average heart rate of 143. Trying to get my steps/minute up to the recommended 180 too. Went up 1 from 164 to 165, though that’s not right because if you look at the chart below I was never below 165 after the very beginning. Today felt more like a pace I should run at for my aerobic zone; it was harder, but I wasn’t dying and actually didn’t slow down like the last run. Kind of odd because I felt like I was running into the wind almost every direction I went.

 

2015 Murph

After dropping to an orange HRV of 89 yesterday I’m back in the green at 98 this morning. The low intensity workout did it’s job. Out in the garage at 7:30 and warmed up with 5:00 Air Dyne (2.25 km).

Coffee Squats

Back Squats

  • 15×45#
  • 5×135#
  • 5×185#
  • 4x5x225#

Can’t break the streak, even with 300 squats today for the hero WOD. Kept it light to save my legs. Wore Nanos today too, which felt odd. Tried to be explosive on the reps since it wasn’t heavy. After 7 days of some type of squat PRs probably good to have a “rest” day. A lot of PRs are planned for this final week.

I don’t really like to warm-up much for something like this since the first mile loosens me up and no need to waste energy when I’ll need it all. Did a bit of bottom squat holding, but that’s about it.

Murph

“Murph”

* Partition the pull-ups, push-ups, and squats any way you like.

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 Mile Run

Last year I went with 25 rounds of 4-8-12 to save on the push-ups. It did it’s job in that way, but I think all of the extra transitions cost me from setting a PR. I was about 36 seconds slower than the previous year. This year back to doing it like “Cindy” with 20 rounds of 5-10-15 since it worked well for me in the recent PR doing her.

Time to beat was 39:41 from 2013. Ran the first mile in about 8 minutes which is exactly what I wanted. Started out with less than a minute per round and slowed in the second half, but averaged right at that minute/round pace I figured would be good. Pretty slow on the first half of the second mile and picked up the pace on the way in. Wanted to break 38 and did it with ease. Big PR with 37:18 for a PR of 2:23.

2015-murph-cfi

Came across a picture of me running last year in Timehop. I’ve put on a lot of muscle since then.

2014-to-2015-murph