4-6-14 – Battle with the SS Yoke Bar

Today’s training session went surprisingly well. I came into the session with not a lot of rest and not the best nutrition to fuel me for my training session. I made sure I spent a lot of time warming up. I needed to get my body ready for what was going to come. I took my warm ups and they felt great. My body felt very stable and I was coming out of the hole with explosion. The SS Yoke Bar pushes your body forward while squatting so maintaining a tight body is vital. Another disadvantage the SS Yoke Bar puts on you is that it makes it harder than normal to squeeze your shoulder blades together since your hands are on the handles in front of you.

I didn’t start wearing a belt until I got to 315. From that point on, everything came together the way that it should have. I was hitting good depth during my reps, staying tight, and coming up with minimal flaws in technique. Things were going so well that I decided to go for a PR of 525, pr was previously 515. It came up easier than expected. I decided to go for one more set. Kyle Laya wrapped my knees extra tight for this set. It felt as if my legs were in a vice grip. I had 545 loaded on the bar. I kept everything tight as I unracked the weight, took a deep breath, and brought the weight down. I pushed my back into the bar as hard as I could. I was able to lock it out easier than I thought! Another PR! I decided to shut it down after that set and finish off with 495 for a set of 2 for my down set. After that I finished with the necessary accessories to get my squat strong(er).


SS Yoke Bar
Warm Ups
2 x 10 - 45
3 x 5 - 135, 135, 185
3 x 3 - 225, 275, 315
Working Sets
6 x 1 - 365, 405, 455, 495, 525, 545
Down Set
495 x 2
Back Raises 3 x 10
Band Leg Curls 3 x 15 - orange band
Leg Extensions 3 x 20 - 90
Band Spread 4 x 25 - red band
Weighted Abs x 4