Strength and Power, Plain and Simple

Posts tagged “squat

Dynamic Squat/Deadlift

DE Squat/Deadlift

Box Squats against Blues on Tensors (+200):
barx10x2sets
145×3
235×3
285×2
Add briefs:
325×2
375×2
425×2
465×2
505×2
555×1

Sumo Speed Pulls:
225×2
315×1
405×1
455×1
495×1
545×1

Really good training session. End of the cycle so we worked up a bit. Everything was fast sans my last set. Carter worked up to around 675 and Tim hit around 475. Speed Pulls were solid, and speed stayed up on all sets. We trained down in a neighboring town so we ran short on time and bailed after the pulls. Deloading and traveling next week.

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Max Effort Squat/Deadlift

ME SQ/DL

Raw Safety Squat Bar Box Squats to a 12inch Box :
Barx10x2sets
155×5
205×2
245×2
295×2
335×2
385×1
425×1
475×1 – I think this is a PR to a 12in box

Reverse Monster Mini Conventional Deadlift off a 2.5in deficit:
315×5
405×3
495×3
545×3
585×3

GHR’s:
5 sets of 10

Out, great training session. I was toast. Everything felt solid and I am pretty sure that to a 12inch box with the SSB that 475 is a PR. This is a very low box for me (I am 6’3) so I am happy with this. The pulls felt solid. I haven’t trained conventional deadlift much in the past 6 months, so I am going to focus on it for a while and get my raw conventional pull up.


Dynamic Effort Squat/Deadlift

DE SQ/DL at DSBB

DE Squats, all sets walked out:
Barx10x2sets
Add Strong Band:
Barx5
145×5
235×5
Briefs:
325×2
390x2x6sets

Speed Sumo Deadlifts:
Briefs:
Add doubled mini band:
135×2
225×2
315x2x6sets
405×2

Superset:
TKE’s:
3 sets of 20

Wide Stance KB Swings:
3 sets of 10

Done. Good session, but I was beat by the end. This heat is crazy, but it’ll make me stronger. Great speed on all sets despite the walkouts haha. Speed pulls were solid as well.

KB Swings at the end of speed work suck! Haha


Max Effort Squat/Deadlift

ME SQ/DL

Sumo Pin Pulls (below knee level):
135x5x2sets
225×3
315×3
405×3
455×1
495×1
545×1
405x5x2sets

45deg Reverse Hypers:
4 sets of 10, last 3 sets holding a 25

TKE’s:
2 sets of 20

Straight Leg Raise:
2 sets of 15

Good session. I am incredibly weak from pin number 4, so I guess I really need to work that level pin pulls for a while. I seem to pull much more from the floor. My back felt pretty good today despite what happened Thursday, so it was definitely nothing serious. I was planning to pull agains bands, but with the rack not bolted down yet, that wasn’t happening, haha.


Dynamic Effort Squat/Deadlift

DE SQ/DL

Box Squat onto Foam against Blues Choaked on Tensors:
Barx10x2 sets
145x5x2sets
235×2
285×2
Loose briefs:
325×2
395x2x7sets
465×2

Conv Deadlifts with reverse Minis:
315×1
405×1
495x1x7sets
585×1

Shut it down. On my last pull my back popped, luckily nothing serious and no pain, but erring on the aide of caution decided to stop. Trained at the Fitness Factory in Arab so squats were out of the monolift. Next week will be doing speed work at¬†Huntsville Barbell so I’ll be walking them out. Good session though.

Will


ME Squat/Deadlift

ME SQ/DL at Foundry Barbell

Raw Reverse Miniband Squat (walked out):
Barx10x2sets
145×8
145×5
Add bands
235×5
325×3
415×3
505×1
555×1
595×1

Convventional Deadlift:
245×5
335x3x5sets

45 degree Reverse Hyper:
5 sets of 10

Out. Really good first squat session at FBB and first session post meet. Felt good getting under weight but I didn’t overdo it, so it was good. Pulled some light deadlifts after squatting and then hit hypers and got a massive low back pump. It was pretty warm out today, but the fan was cranking and it wasn’t too hot training.

Will


SPF Southern Regionals

After a year and 2 months away from the platform, I competed at the SPF Southern Regional meet on July 17, 2010 in Arab, AL. I had some lofty goals for this meet and had a great training cycle leading up to it. My previous best lifts that came in May 2009 were: 725 Squat, 505 Bench, and 600 Deadlift for an 1830 Total in the 275 pound weight class. Here is how my day went…

I arrived at the meet site pretty early, and started getting my stuff together for the day and just relaxing a bit. My training partner and another buddy were there to handle me, so I really didn’t have too many concerns about the day as far as what I was going to need. After a little bit of food, and energy drink, and a tub of icy hot, I was ready to roll.

SQUAT

Squat warmups went well and were all very fast. The weights all felt light so I figured I would have no trouble with my opener. The first squat always gives me some nerves. If you get that lift passed, the rest of the day just seems to fall into place. Warmups were as follows: Briefs: 150, 240, 330, 420, 510, Suit: 600, 675. Here is how my attempts went:

725 – Good Lift

760 – Bad Lift, I jumped my up command and knew it

760 – Good Lift, 35lbs PR

The goal for the meet was actually to hit 800 in the squat, and I felt like I had it in me, but after the miss with my first 760, I knew I needed to repeat the lift and get it rather than up the weight and miss it. So, starting the day with a PR and I am in the meet. Off to a good start.

BENCH

Bench warmups went well. I actually warmed up twice because the pace of the flights before me was a little up and down. Warmups went as follows: 135, 225, 315, 365, 225, 315, 365, added shirt: 425 3-board, 475 3-board, 525 2-board, 535 1-board. Here were my attempts:

525 – Good Lift

550 – Good Lift, 45lbs PR

560 – No Lift, my left arm was about a 1/2inch from locking out and it wouldn’t budge

Really pleased with my bench. I think I am starting to get the hang of the gear a bit more. I have a much bigger bench in me, I just need more technique work. Ended the day with a solid bench PR. Ready to pull…

DEADLIFT

We didn’t have much turn around from bench to deadlift, but luckily by the time you deadlift in a full meet you are pretty warm so it doesn’t take much time to warm up. Warmups went as follows: Briefs: 225, 315, 405, Suit: 495, 545. Attempts:

575 – Good Lift

605 – Good Lift

640 – Good Lift, 40lbs PR

So, I ended the day with a 1950 Total, which is my first Elite Total. (SPF Elite at 275 is 1946). I had a great day and I know I left plenty of pounds on the platform for next time out. My plan right now is to take the next week off and then ease back into training. My next full meet will likely be sometime in late fall. Here is video of my day:

http://www.youtube.com/watch?v=Ysil9ATA0ik