5-17-14 Battling with the SS Yoke Bar

The SS Yoke Bar and I have a love/hate relationship. I love what it does for me, but I hate it as I’m using it. The bar is great at getting you strong so I will always use it in my training. Having your hand on the handles, instead of the normal hand position on the bar, it forces you to maintain upper back tightness. If you don’t, you will be face planting very quickly. Since the bar forces your body forward it is VERY important to keep your abs squeezed as tight as possible throughout your set.

My session went very well. I was focusing on keeping my body as tight as possible with every set. My legs felt very powerful and my body was very stable. We had a good group of people in the gym that I fed off of to make things even better. I worked up to 495 and it came up a little slower than I anticipated but still strong. I decided to shut it down with that set. To make up for an early closing of my max effort sets, I did an extra rep in my down set than I originally had planned. My accessories went well. I can definitely feel my hamstrings strengthening. Everything is coming together the way I have it planned. I am looking forward to this August when I step on the platform to compete!


Max Effort SS Yoke Bar Squat
Warm Ups
3 x 8 - 45
3 x 5 - 135, 135, 225
2 x 3 - 275, 315
Working Sets
365 x 1
405 x 1
465 x 1
495 x 1
Down Set
445 x 3
3 x 12 - 275
Stability Ball Leg Curls
4 x 15
Seated Band Spreads
4 x 25 - red band
DB Side Raises 2 x 15 - 85
Spread Eagle Sit ups 2 x 12 - 25lb plate