Workout 22/04/2016 – leg day and a new exercise. Safety squats!

On a day that I’m still very stiff and very sore from my last arm/back/shoulder day (damn those pull-up negatives!), I hit leg day with limited enthusiasm. Luckily I really enjoyed the session, with thanks to a new barbell – the safety squat barbell. As I’ve said before, I have issues with back squats. I can’t get my weight in the right spot, I lean way too far forward, and my depth is shocking. Experimenting with front squats has helped – with those I can squat deeper and with better technique, but I have to drop the weight. Fine for technique, not so great for my legs.

The safety squat bar sits on your back, but has handles across your shoulders that you hold at the front of the body. I knew straight away we were going to be friends. With this bar I could squat deeper, with better technique, and still maintain a decent weight. In fact, I ended the session feeling that if I did a few more sessions at that weight, I’d probably be able to increase the weight pretty soon. I even feel like I might be able to squat unsupervised with this bar.

safety squat bar

I know it’s not the solution to just stop back squats all together, but it’s nice to know that I can improve my depth, technique and weight in my squat.

3 sets:

  • 10 x safety squats (30-35 kg, 40 – 45 kg x 2 sets) – we weren’t sure how much the bar weighed!
  • 20 x walking 2 pulses lunges (no weight, 10 kg each hand x 2 sets)

1 set:

  • 25 x leg extensions (25 kg)
  • 25 x hack squats (raised heel squats)

Workout 18/02/2016

Leg day!! My PT said it would be a hard one – when he says that he’s normally right, and it also normally means he’s got a fairly high-cardio circuit planned for me. That was all true today. He’s been saying recently that I’m working harder, and I do feel like that’s true. I’m completing sets I’ve struggled with before – don’t get me wrong, I’m still struggling, but I’m pushing through just that tiny bit more. It’s nice. So here’s today’s workout:

4 sets:

  • 20 x raised-heel squats
  • 20 x negatives lunges (from an approx. 5-8cm platform)
  • 20 x jump squats
  • 20 x bulgarian split squats (with back leg on the tallest of the plyometric boxes – 60 cm)
  • 1 minute fast walking on treadmill – treadmill at greatest incline (15), and at various speeds (5, 5.5, 6, 6.2)

Workout 11/01/2016

I went into the gym with the intention of doing deadlifts today – but all of the deadlifting stations were being used. The workout I ended up with wasn’t the best – I mucked around for too long trying to figure out what to do, so I didn’t get in as many sets as I’d have liked. Ultimate lesson – always have two workouts ready to go before hitting the gym floor!

  • 5 mins rowing machine (at a pace that I could breathe through my nose)
  • 3 sets:
    – 10 situps
    – 10 pushups
    – 10 jump lunges each leg
    – 10 prisoner squats each leg