Tag Archives: ME Squat

Training, 9/5/2013

Low Box Squat (hole 3)

45×5

95×3

135×3

185×3

225×3

275×3

315×3

This is an inch lower than my dynamic box, and an inch higher than the last low box I used, Pretty decent.

GHR and Abs.  Whatever.

 


Training 8/21/13

Back to it after an unplanned break because of poor planning, stress, and business.  Didn’t feel like I woke up, so a pretty lame session today.  The positive – 5 pounds more than last time.  It adds up, even when it’s a bad day

Good Morning

2×5 @ 45

95×3

135×3

185×3

225×1

245×1

260×1

45 degree back raise

4×15

Incline situp

3×8

That’s all I could muster today.  I was focused on all the things I need to do today after I get home instead of what I need to do in the gym.

 


Training, 8/5/13

Good Morning

45×5

95×3

135×3

185×3

225×1

245×1

255×1

Not the best morning, kind of dragging.  I have no idea how close this is to where I was the last time I did a good morning for a max single. *Edit It appears my GM PR is 345 pounds, done in September of 2004.

Leg Press

5×10, adding a plate each set.

45 degree back raise

1×15

2×10 @ 25

Incline situp

3×8

20 minutes on the treadmill.


Training, 7/25/13

Bad day.  Tired, never woke up, unfocused.  I guess the positive is that I can’t remember the last really awful training session.

Deadlift off 2″ Block

135×3

185×3

225×3

275×3

315×1

365xmiss (seriously?)

365×1

385xmiss, miss

GHR

3 sets

GHR situps

3 sets

 


Training, 7/12/13

Low Box Squat

45×5

95×3

135×3

185×3

225×3

275×3

295×1

315×1

325×1

335×1

345×1 (PR)

My low box squat is typically 100 pounds less than my squat, so that’s OK.

Good Morning

3×7 @ 135

45 degree back raise

3×15

Incline situp

3×12

 


Training, 7/2/13

Low Box Squat (hole #2)

45×5

95×5

135×3

185×3

225×3

275×3

295×3

305×3 (PR)

Good Morning

3×6 @ 135

45 degree back raise

3×15

Incline situp

3×8

 


Training, 6/24/13

The plan was to run another two weeks of squatting 3 times a week, but I felt like I needed another break, plus got a little busy.  So I adjusted, mostly because I bore quickly, and because I want to train harder.  Today was an ME Squat session, I guess, but I was just testing to see where I am, and I’m fairly pleased.  Lots of work to do, but felt great today.

Squat

2×5@ 45

95×5

135×3

185×3

225×3

275×3

315×1

335×1

345×1

355×1

365×1

The last single was a little tough, but not a true 1RM by any means.  The best I’ve felt with more than 315 on my back for a long, long time.  I think that’s the result of squatting every session, my form felt great, I felt in the right groove.

Good Morning

2×5 @ 135.

45 degree back raise

2×15

 


ME Squat, 2/3/13

Low Box Squat

2×3 @ 45

95×3

135×3

185×3

225×3

245×3

265×3

275×3

285×3

295×3

315×1

325×1

335×1

Lots of volume, felt great

RDL

135×8

155×8

175×8

185×8

Step Up/TKE

2×10

45 degree back extensions

4×10

Pull Down Abs

120×20

130×20

140×20


ME Squat, 1/27/13

Between a sick dog (she had a sarcoma removed, doing fine, but took some energy and time) and getting in to the swing of the new business (which is a TON of fun), training got derailed.  Back to it today, pretty proud, because I had plenty of excuses to not go.

Low Box Squat

2×10@45

95×3

135×3

185×3

225×3

245×3

255×3

255×5 (PR)

RDL

45×8

3×8@135+chains (just because they were there)

Step Up/TKE

2×8

GHR

3×3 (fiddled with the settings to get it right, I need to use band assistance next time)

Situps

2×10

 


ME Squat, 1/8/12

Low Box Squat

2×5 @ 45

95×3

135×3

185×3

225×3

245×3

245×5

RDL

45×10

3×8 @ 135

Step Up/TKE

3×10

Pullthru

2×8 @ 120

Pull Down Abs

2×25 @ 120

 


%d bloggers like this: