Tuesday 12th July 2022Mild to moderate aches all over
I bought a second hand stainless steel Rogue Ohio Power bar today to try out.
Had to use it for squatting off course!
It's a bit thicker at 29mm vs my 28mm ATX Bull bearing bar, and much stiffer.
Being raw stainless steel with no coating and a deeper knurling, the bar feels way more grippy than my other two bars.
If you press your thumb on all my bars and try and try to slide, it moves on my first cheap chromed bar, a little on the ATX chromed bar, and zero on this Ohio power bar.
The knurling feels sharper without being painful, so much so that I don't think you need to even use any chalk, even when your hands start getting moist with sweat!
I find my ATX bar more whippy and spins much better being a hybrid bearing bar for olys
So it's always felt unstable for low bar squats and bench, your wrist twists when you unrack, due to the easy bar spin.
This Ohio Power bar just doesn't flex and bites down firmly on your back in the low bar position
On the other hand it's thicker, so hook gripping it on pulls/deadlifts is a bit harder, and likely tears your hands from the sharper knurling on higher rep sets
Super late night session due to picking up the bar, way past midnight, one of the perks of training at home
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Morning mobility work and upper body stretches - loads of lat and pec stretches
Soft tissue work for problem areas
Tendon health+rehab - Low fatigue Week 3 - day 1Bodyweight with shoes, winter clothing - 91.7kg
general mobility drills
BBall dribbling drills : 10 min - decent
split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30secs
Side plank, legs bent: x 30 secs
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Suitcase carry, single arm, high knee marches in place: 35lbs x10
warmup QL and rectus femoris
Half kneeling weight shift: - 10kg plate 5x10 secs
Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 15 sec hold at top, 60 degrees, slow eccentric - 15kg, 20kg, 25kg - 1/10 left patella tendon pain at top
30kg
3 sec Concentric to 60 degrees, 30 sec hold - 35kg
SSB or weighted single leg Calf raise ISO: - at neutral - Dip belt x 45secs x 10kg, 20kg, 25kg, 30kg
SSB 35kg x 45 secs
All pain free
High bar squat: - Oly shoes - slow eccentrics - 20kg x15, 40kg x10, 60kg x16 (10 low bar/ 6 high bar), 75kg x5, belt 90kg x4, 105kg x3, 120kg x5 -- over repped this set....
belt, slow eccentric -
130kg x3 @ RPE 5.5
140kg x3 @7 puts e1RM at 168kg (+8kg from last week)
71% of e1RM - controlled down, explode up - 120kg 2x4, 115kg 3x4
130kg felt easier, so went up 5kg to 140kg for final top set and went down OK.
All the warmups under 105kg feeling easier as well, for the first time in a while.
Used the Rogue Ohio Power Bar today, and it felt stiff.
My Other ATX Bull bearing bar is more whippy and flexes at the top which tends to make it feel unstable and rocks me around a bit.
Feels even better in Low bar squats, thicker bar, the knurling digs in and the bar feels planted.
Although the knurling, even through a t-shirt and top, feels a bit raw on High bar...
Flag press, 2 handed: - scapular retracted and depressed: plates 5kg x20, 10kg x17, x15 @7
"+" = 15-20 secs rest
Close grip triangle push up: (Warm up) BW x12 on bench, BW x8
BW x25 @7 +4+4+4+4+4 (
PR!! )
Damn, +5 reps on initial set from last week, so I doubled my reps in 3 weeks
Will have to add a weighted backpack next time.
Or maybe I switch to single arm on a bench
Rotating sets 1 mins rest
A) SSB Good Morning: - belt, oly shoes - 30kg x10, 50kg x6, 70kg x6
82.5kg x6 @ RPE 6.5 --> 109kg e1RM
PR!! 70% of e1RM - 75kg 2x4
All sets feeling much easier. Top set +2.5kg from last week
B) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 8, 35kg 2x11, x8 @ RPE 8
SSB bent knee calf raise: 1 sec up, 3 secs down to heel above floor, in oly shoes - 30kg x10
35kg 2x10 @ RPE 7
Rotating sets 2 mins rest
A) High angle rows - 20kg x15, 40kg x10, belt 60kg x7, 80kg x1
belt
80kg x8 @9
70kg x8 @7.5
Misloaded, was supposed to do 70kg for 2x8....
Used the stainless steel Rogue Ohio Power Bar - so grippy, no chalk or straps needed. Grip felt so secure and confident
B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 10kg x10
17.5kg 3x10 @8 (+2.5kg, -2 reps each set)
Preacher curl, dumbbell, single arm: - 60 degrees, 1 sec up, 3 secs down - 15lbs x10,
20lbs x12, x10 @8
Suitcase carry, single arm, high knee marches in place: 45lbs 2x20
QL rehab and core
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stretch
