Friday, March 20, 2020

Social Distancing

Monday, March 16, 2020

I hope this post finds everyone well. At my house, we've been taking the dog for walks and home cooking a lot more than normal. Otherwise, we're doing our best to hunker down and ride this thing out. Strange times for us all.
Training-wise, very little has changed. Going to the gym is not an option, which means I can't use some pieces of equipment I like, but squatting is still going smoothly. I've been doing higher rep work now for at least a year and have made 135lb x 200 a goal for 2020. So far, 135lb x 140 in 35 minutes is my best effort as far as both total time and total reps in a single set.
Generally, my training "approach" is to squat once or twice a week. In squat workouts, I generally do one higher rep set with 135lbs x 50-100 reps lasting 10-30 minutes, and follow this with shorter, faster sets of 10-30 reps.
For example, on Monday, March 9th, I did the following squat workout with a Manta-Ray:
  • bar x 20
  • 135lb x 75 (15 minutes, 4-5-5-5-5-5-5-5-5-5-5-5-5-6-5 by minute)
  • 2 minutes rest
  • 135 x 18 (2 minutes, 8-1-8-1 by 30 seconds)
  • 2 minutes rest
  • 135 x 19 (2 minutes, 10-1-7-1 by 30 seconds)
  • 2 minutes rest
  • 135 x 18 (2 minutes, 8-1-8-1 by 30 seconds)
On my non-squat days when working out at home (which is all the time now), I generally do one of the following:
  • Kettlebell Snatch (16kg kettlebell, 30-60 minutes, 10-15 reps/minute, switching hands every minute, no setting down the bell)
  • 100 Total Push-Ups (in sets of 20-40)
  • 15 minutes total of 45 Degree Hyperextensions, Pull-Ups, and Push-Ups (usually getting 250-300 reps total)
  • YAT Pulls with a micro band (2-3 sets of 50/50/50)
  • Standing Single Leg Hip Abductions/Adductions (2-4 sets of 25/25 per leg)
  • Axle Deadlifts (primarily sets of 135lb x 10-15 and 185lb x 10, sometimes working up to 205-225lb for a double or triple)
  • Twist Yo' Wrist 

When I go to the 'big gym' (which is rare), I do glute-ham raises, hip abductor machine, hip adductor machine, bench press, and occasionally dumbbell rows and bent over dumbbell laterals. I enjoy 20-30 minutes of the sauna there when I have time.
I'll post an update to the blog when I've successfully completed 135 x 200 (hopefully next week). Until then, stay safe and good squatting,


Unknown said...

Hi there i've noticed you are squatting high bar these days.Do you recommend this style over low bar as we get older?

Boris said...

I think high bar is a little easier on your shoulders for sure. A high bar position is easier to keep the bar securely on your back when you're doing high reps. Those are the reasons why I'm doing them primarily these days. I can move more weight and it's less torque on my lower back to do low bar though.