Heavyiron8 Training Log

[heavyiron8]

Figured it's time to move over to this sub-forum. Previous log: heavyiron8 training logs

Copy pasted from last entry.

November 18

Heavy Day

I decided to skip Medium day on Friday and get an extra 2 days of rest, was feeling a bit burned out. Well that was a definite win, cause I felt so strong today.

Squat
135 x 5
225 x 3
275 x 2
305 x 1
335 x 5, 315 x 5 x 2



Press
45 x 5
95 x 5
135 x 2
150 x 5, 140 x 5 x 4



Chin ups + 50 LBs
7, 6, 6
BW x 12

I'm going to skip Medium day every 3 weeks or so, and then take another 2 days off. This allows some fatigue to dissipate.

[heavyiron8]

So about a day after I made the post above, I made a stupid mistake and injured my back. Lost motivation to train for whatever reason after that. A few days later, I purchase a new rack from Rogue, got bit by the home gym bug and ended up with a fully transformed garage gym

2nd session back. Kinda breaking the Starting Strength law at the moment. Going to give SSB squats a try. I also find I set up for the deadlift better with starting a bit lower and finding the "sweet spot" on the way up to pick up the bar a bit easier.

I should be able to get back to where I was before my layoff soon.

Squat: 195 x 5 x 3


Press: 130 x 5 x 3

Deadlift: 315 x 5

[heavyiron8]

March 30

SSB Squat 200 x 5 x 3
Press 135 x 5 x 3
Deadlift 275 x 5 x 2

[heavyiron8]

April 1

SSB Squat 205 x 5 x 3
Press 137.5 x 5 x 3
Deadlift 280 x 5

[carson]

I use the safety bar almost exclusively. My shoulders and arms just won't hold the bar correctly for the straight bar at least not with heavier weights. The bar tends to roll up even when I grab the bar as best I can. Why do you use the Safety bar?

[heavyiron8]

I use the safety bar almost exclusively. My shoulders and arms just won't hold the bar correctly for the straight bar at least not with heavier weights. The bar tends to roll up even when I grab the bar as best I can. Why do you use the Safety bar?

Hello! I use the SSB because it feels better for my injured lower back. I injured my lower back, which I suspect is a partial herniation (perhaps worse) during a failed squat 5RM last year in November as mentioned in my post above. I loaded the bar a little bit heavier accidentally, which led to the failed attempt. Surprisingly, deadlifts doesn't seem to irritate the injury, even though LBBS does.

Once my back feels better in the future, I plan on switching back to LBBS, and move SSB squats to light days. As of now, I'm just trying to use SSB as a form of rehab. I do have to say I like the feel of it better than a normal barbell.

[heavyiron8]

April 3

SSB Squat
210 x 5 x 3

April 4

SSB Squat
215 x 5 x 3

[heavyiron8]

April 9

SSB Squat
220 x 5 x 3

Press
140 x 5 x 3

Deadlift
290 x 5

[heavyiron8]

Up to SSB 255 for 3 sets of 5 now.

April 17
SSB Squat 255 x 5 x 3

[positronbomb]

I injured my back too, back in November last year.
I have been alternating squat days with lunges just to give my back a chance to recover from squats. So squats 1.5 times a week and lunges 1.5 times a week, alternating A/B style.
So far it seems to have worked.

Love your Rogue power rack.
One day I will get one of these for home.