Tag Archives: DE Squat

Training, 10/7/13

Box Squat

2×5 @ 45

95×3

135×2

185×2

8×2 @ 225, 1 minute rest between sets

Deadlift

135×3

225×1

8×1 @ 275

GHR

3×3

These sucked today for some reason.

Side Bend

2×10 @ 40

 


Training, 9/24/13

Box Squat

45×10

45+1chain x 5

135+1chainx2

135+2chainx2

185+2chainx2

8×2 @ 225+2chain.  1 minute between sets

275+2chain x 1

315+2chain x 1

335+2chain x 1

GHR superset with situps

4 sets.  Didn’t count

Had to roll, got caught in awful traffic on the way, and had to get home so I can get in to the office.


Training, 9/13/13

Box Squat

All sets with 1 chain per side

2×5 @ 45

95×3

2×2 @ 135

185×2

8×2 @ 225, less than a minute between sets

275×1

315×1

335×1

Deadlift

135×3

225×1

8×1 @ 275, 30 seconds between sets

GHR

5×3

Ab wheel

3×5

 


Training, 8/9/13

Box Squat

45+1set chain x 3

135+chain x 3

185+chain x 2

8 sets of 2 @ 225+chain, every set started on the minute

275+chain x 1

315+chain x 1

 Squatting with chains is totally WESTSIDE, bro.

Deadlift

135×3

225×1

8×1 @ 275

Lying leg curl

30×10

2×8 @ 90

Side Bend

3×10

Felt awesome today, even with a little bit of a lack of sleep (my old dog woke us up in the middle of the night to barf on the bed).   Also, met a guy who asked if I competed (flattering) and might turn out to be a training partner.  I haven’t had a solid training partner since my first training partner 15+ years ago.  I’m not a great partner because of my schedule (every 8 days and flexibility built in for work), but it would be nice to have someone to work with on form and equipment and such.  He seems about my strength level, so that’s good.  Nice fella, too.


Training, 7/28/13

Box Squat

Warmup, then

8×2 @ 265 less than a minute between sets

275×1

315×1

335×1

Deadlift

8×1 @ 295, 30 seconds between sets

315×1

365×1

385×1

Pull thru

3×10 @ 140

Pull down abs

3×15 @ 140


Training, 7/16/13

Box Squat

Warmup, then

8×2 @ 245, less than 1 minute between sets

275×1

315×1

Deadlift

8×1 @ 275. 3 seconds between sets

Pullthru

3×9 @ 140

Pull down abs

3×12 @ 140

That’ll do.

 


Training, 7/6/13

I felt great again today.  Strong and fast; stayed smart and stuck with the plan today, sometimes on the days you feel like you can take on anything, you need to take on what you planned, and sometimes on the days you feel like the last thing you can do is train, you need to push it.

Box Squat

Warmed up, then

8×2 @ 225

Less than 60 seconds between sets, done in under 8 minutes.

Deadlift

2×1@135

225×1

6×1@255

30 seconds between singles.

Pullthru

3×8 @ 140

Pull down abs

3×12 @ 140

 


DE Squat, 1/31/13

Box Squat

2×5 @ 45

95×3

2×2 @ 95

135×2

185×2

10×2 @ 225, less than a minute between sets.  Last couple felt great.

Deadlift

135×3

225×1

8×1 @ 245, 30 seconds between sets

Band Good Morning

Light band, 3×15

Situps

3×12

Barbell Shrug

45×15

135×15

3×8 @ 225

 


DE Squat

Early start.  Got my Monster in, ready to go.

Box Squat

2×5 @ 45

95×2

2×2 @ 135

185×2

8×2 @ 225, one minute between sets

Deadlift

135×3

6×1 @ 225

GHR

3×5 (Well, kinda.  I haven’t done a GHR in forever, so these weren’t perfect, and I was adjusting the bench trying to get it right).

Band Good Morning

2×15 with Light Band

Incline Situp

3×6

Had to go, have a funeral to get to.

 


Training, DE Squat/Dead, 8/6/12

Overall, a pretty poor session.  Didn’t effectively warm up, and everything felt slow and heavy.

Box Squat

2×5 @ 45

95×3

135×2

185×2

8×2 @ 245

Deadlift

135×3

225×1

6×1 @ 265, every set started on 30 second clock.

315×1.  Awful.

Pullthru

3×12 @110

Side bend

2×15 @ 20

Incline situp

3×10


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