Tosa's Log

[KidAlchemy]

Not switching, since a low bar squat is still stronger, so it makes me sense for me for as a competition squat. But, my LB is very hip dominant, so for a lot of my training volume, I think a squat that's shifts that a little bit more to the quads makes sense.

That said, my HB isn't some "Oly ATG" HB. I'm using the same stance as my LB, and hitting about the same depth. The big differences are I'm more upright with a HB, and I have a bit more forward knee travel. So they're not radically different squats.

Alright fair enough. Good luck in your endeavors!

 

[Tosa]

February 29, 2016

Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
120kg x 2
135kg x 2 (belt)
145kg x 5 x 5 @8
Felt very good, but not as happy with some fourth and fifth reps technically. Next week, I'm thinking triples at 147.5kg.

Bench
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 2
100kg x 2
105kg x 8 x 3 @7-8

Leg Press: 4 x 10
CS Row: 4 x 12
Not much time for assistance today, just did these really quick.

 

[Tosa]

March 1, 2016

HB Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
120kg x 2
127.5kg x 8 x 5 @7 (belt)

Bench
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 2
100kg x 3 x 12 @8-9 (board complex)

Deficit DL
75kg x 3
105kg x 2
135kg x 1
157.5kg x 6 x 3 @8 (belt)
135kg x 2 x 8 (RDL)

Band Shoulder stuff
Ab wheel: 3 x 10

Knee sleeves are feeling tighter, and it feels like my quads are contributing more to the lifts, including deadlifts.

 

[Tosa]

March 2, 2016

HB Pause Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
115kg x 8 x 3 @7

CG Long Pause Bench
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 8 x 3 @7

Leg Press: 4 x 10
Press: Sets of five, up to 55kg, then 50kg x 2 x 5
CS Row: 4 x 12
Rope curls: 4 x 10
Band YWTLs: 4 sets
- did the band YWTLs with the band anchored at a height above my shoulders, to try and get less upper trap, and more middle and lower trap involvement.
- just light work with the main lifts today, and a lot of bro stuff.

 

[Tosa]

March 4, 2016

Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
120kg x 2
130kg x 1 (belt)
140kg x 1
150kg x 1
160kg x 1
167.5kg x 1 @9-10
157.5kg x 4 x 2 @8-9
Too much squat-morning-ing today. I wish my LB was as consistent as my HB.

Bench
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 2
100kg x 1
107.5kg x 1
112.5kg x 1
117.5kg x 1 @8-9
110kg x 4 x 2 @8

Not enough time for deadlifts or assistance. Will do some kind of deadlifting tomorrow.

 

[Tosa]

March 5, 2016

HB Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
120kg x 1
130kg x 1
140kg x 6 x 3 @8 (belt)
Much happier with these squats than yesterday's. HB Squats seem much more consistent technically.

Bench
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 2
100kg x 2
105kg x 5 x 10 @7-8 (sling shot)

Deadlift
75kg x 5
105kg x 2
125kg x 1
145kg x 1
165kg x 1 (belt)
180kg x 3 x 1 @8
The deadlifts I wanted to do yesterday.

Leg Press: 5 x 10
Seated Band YWTLs: 6 sets

 

[Tosa]

March 7, 2016

Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
120kg x 1
130kg x 1
140kg x 1 (belt)
147.5kg x 3 @8
130kg x 7 x 3 (HB) @7-8
Tried sitting back loading the hips more with the LB Squat. It was suggested that since I have the tendency to GM, that it might work to just load the hips more in the first place. No GMing, but an uncomfortable amount of buttwink. So I did HB.

Bench
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 2
100kg x 2
105kg x 8 x 3

Leg Press: 5 x 10
Cable Row: 5 sets
Lying tricep extensions & curls: 4 sets



March 8, 2016

HB Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
120kg x 1
130kg x 1
140kg x 1 (Belt)
150kg x 3 @9
130kg x 3 x 5 @8
120kg x 2 x 8 @7-8
Felt good, so I worked up to a set at 150kg. Which is 93% of my best LB triple, but felt and looked much better. I feel like I've improved my HB much more than my LB recently.

CG Bench
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 2
95kg x 5 x 6 @8
95kg x 12 (board complex)

Deadlift
75kg x 2 x 3
105kg x 2
125kg x 1
145kg x 1 (Belt)
157.5kg x 5 x 2 @7

Band pull apart circuit: 4 sets

- not really motivated to do a lot of reps or volume today.

 

[Tosa]

March 9, 2016

HB Pause Squat
Bar x bunch
75kg x 2 x 5
90kg x 2
105kg x 2
115kg x 10 x 3 @7
Trying to take short rests between sets here, but I was working in for most of my squats. Squats were good today.

Long pause bench
bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 6 x 5 @7-8

Leg Press: 5 x 10
CS Row: 3 x 10
Pull-ups: 3 x 6
Press: 45kg x 4 x10
Band shoulder stuff: 4 sets (between sets of press)

Elbow is feeling alright during pull-ups, but I don't really want to push them just yet. I think doing a few sets of CS rows first helped, so I'll do that for now. As long as I'm getting in enough total upper back work, and pull-ups are in there somewhere, I'm good.

 

[Tosa]

March 11, 2016

HB Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
120kg x 1
130kg x 1
140kg x 1 (belt)
145kg x 1
150kg x 1
155kg x 1 @8-9
150kg x 2 x 1 @8

Bench
Bar x bunch
60kg x 5
70kg x 2
80kg x 2
90kg x 2
100kg x 1
105kg x 1
110kg x 1
115kg x 1
120kg x 1 @ 10
110kg x 2 x 1 @8

Deadlift
Bar x bunch
75kg x 5
105kg x 2
130kg x 1
150kg x 1 (belt)
170kg x 5 x 1 @7

 

[Tosa]

March 12, 2016

HB Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
130kg x 5 @8
120kg x 4 x 8 @7-8

Bench
Bar x bunch
60kg x 5
75kg x 2
90kg x 2
95kg x 3 x 10 @9

Leg Press: 3 x 10
DB Press: 55s x 4 x 10
Bunch of bro shoulder work. Laterals, front raises, lots of rear delts. Quite a pump.

 

[Tosa]

March 14, 2016

HB Squat
Bar x bunch
75kg x 2 x 5
90kg x 2
105kg x 2
120kg x 1
130kg x 1
135kg x 5 x 3

Bench
Bar x bunch
70kg x 5
85kg x 2
95kg x 2
105kg x 5 x 3

Leg Press: 3 x 10
Face-pulls: 5 x 20
EZ bar curls and tricep extensions: 35kg x 4 x 12

Stupid daylight savings time. There's a local meet being held July 31, so I'm going to start training with the intent of competing at that time.

 

[Tosa]

March 15, 2016

HB Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
120kg x 1
130kg x 6 x 5 @8 (belt)

Deadlift
75kg x 5
110kg x 2
140kg x 1
160kg x 1 (belt)
160kg + 20kg chain x 4 x 3 @7
Did these for fun, more than anything else.

RKC Plank: 25kg, 3 sets
Band pull apart circuit: 4 sets

Letting today and tomorrow be easier days, and then start training with the July 31st meet in mind.

 

[Tosa]

March 16, 2016

Bench
Bar x bunch
60kg x 5
75kg x 2
90kg x 2
100kg x 6 x 5 @8

WG Cable rows: 5 sets
CG Neutral chins: 2 x 8
Rope curls and triceps: 60 total reps each
Band YWTLs: 4 sets

 

[Tosa]

March 18, 2016

Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
120kg x 5 (belt)
130kg x 5
140kg x 5 @8
130kg x 3 x 5 @7-8

Deadlift
75kg x 3
105kg x 2
135kg x 1
160kg x 3 (belt) @7-8
165kg x 3 @7-8
170kg x 3 x 3 @8

Leg Press: Up to a top set of ten, four down sets
YWTLs: 3 sets
Ab wheel: 3 x 12

Going to squat exclusively moderate high bar for this training cycle, and see how it goes. I can add low bar back in later, closer to the meet. Really happy with this training session, considering that I had a terrible sleep last night, donated blood yesterday, and just had a tiring week overall. Hit the weights I wanted, and they moved well.

 

[Tosa]

March 19, 2016

Bench
Bar x bunch
60kg x 5
75kg x 2
90kg x 2
100kg x 1
105kg x 5 @8
100kg x 4 x 5 @8

Sling Shot Bench
110kg x 5
120kg x 5 @8
110kg x 3 x 5 @7

Press: Up to 40kg x 4 x 10
CS Row: 3 x 12
NG Pull-ups: 3 x 10
Laterals & Rear delts: 4 sets each
Face pulls: 4 x 20

 

[Bloodhy]

How do you like the Slingshot? Do you find it changes to focus of the lift, i.e. more pecs or tris?

 

[Tosa]

How do you like the Slingshot? Do you find it changes to focus of the lift, i.e. more pecs or tris?

I like it, it's fun. I think it shifts the emphasis to the triceps, not in the sense that the pecs are doing less work, but that since what the sling shot does is assist the pecs, the triceps have to work harder to keep up. That said, it's really hard to determine just how much I get out of which variations.

 

[Tosa]

March 20, 2016

Squat
Bar x bunch
75kg x 5
90kg x 2
105kg x 2
120kg x 6 x 6 @7-8

Leg Press: 5 x 10
Ab wheel: 3 x 10
YWTLs: 4 sets

Might add Bulgarian split squats or something else unilateral to this day.

 

[Tosa]

March 21, 2016

Bench Press (Paused off chest)
Bar x bunch
60kg x 5
75kg x 2
85kg x 2
95kg x 6 x 6 @8

DB Incline: 60s x 5 x 10
DB Press: 50s x 4 x 10
CS Row: 4 x 12
Curls and tricep extensions: 4 x 8
Band pull apart circuit: 4 sets

 

[Tosa]

March 22, 2016

Squat
Bar x bunch
75kg x 5
95kg x 2
105kg x 10 x 5 (60s rest) @7

Bench
Bar x bunch
60kg x 5
70kg x 2
75kg x 10 x 5 (60s rest) @7

Deadlift
75kg x 2 x 3
105kg x 2
125kg x 15 x 1 (30s rest) @7

Ab wheel: 3 x 8
Press: 40kg x 4 x 8
Face-pulls: 5 x 20

Gym is closed Friday, so I'll be doing Friday's training on Thursday, so I did the most important parts of Tuesday's and Wednesday's sessions, so I can have Wednesday as a rest day.