Tag Archives: squat

Dynamic Effort Squat/Deadlift, 2/14/15

Box Squat

45×3

95×2

2×2 @ 135

185×2

225×2

225+1 set chainx2

8×2 @ 245 + 2 set chain (80 lbs)

275+2ch x 1

Knee bothered me on that single, so that was it

Deadlift

135×3

225×1

8×1 @ 275  30 seconds rest between singles

315×1

365×1

45 degree hyper

3×12

Side bends

3×8 @ 45

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Max Effort Squat, 1/22/15

Off day, so the goal was hit a triple PR and be done with it.

Low Box Squat

2×3 @ 45

95×3

135×3

185×3

225×3

255×3

275×3

295×3

320×3 (PR)

45 degree hyper

3×12

Pull Down Abs

2×12 @ 150


Dynamic Effort Squat/Dead 1/9/15

Moved tomorrow’s scheduled training to today; I’m avoiding the madness that comes with resolutions at the beginning of the year, so where possible I’m not training on weekends.

Box Squat

45×5

95×2

2×2 @ 135

185×2

225×2

8×2 @ 275.  Less than a minute between sets.  Speed felt a little off today.

Deadlift (sumo)

135×3

225×1

8×1 @ 295, 30 seconds between singles.  Felt pretty good.

Pull thru

3×10 @ 150

Pull down abs

3×10 @ 150

That was it.  Feeling a little run down, like I’m getting sick.  Don’t have time for that.


ME Squat 1/6/14

First session of the year (unfortunately, had some work stuff come up that interfered with getting to the gym for a week.)

As with the last few weeks, I’m testing out where I think my openers should be.  Today, that’s the squat.

Squat

45×5,5

95×5

135×3

185×3

225×1

275×1

315×1

335×1

365×1

405×1

I cut the 405 a little high (not terribly so, and I think it will pass in the RPS meet, but not in an USAPL meet).  That’s where I want to open, but I wouldn’t be able to use that as an opener today – too much effort, and too uncertain.  365 was definitive.

After that, just did some ab work and left.

Here’s a vid of the 405


Dynamic Effort Squat/Dead 12/28/14

Solid day.

Box Squat

2×5 @ 45

135×2

185×2

225×2

245×2

8×2 @ 255, less than a minute between sets.  Felt fast and light.

275×1

315×1

335×1

355×1

365×1

385×1

Deadlift (sumo)

135×3

225×1

8×1 @ 275, 30 seconds between sets

Pullthru superset with Pull Down Abs

2×12 @ 150

Reverse Hypers

2×8 @ 90


Max Effort Squat, 11/25/14

Back to it, feeling a little sluggish today, but got a PR.

SSB Low Box Squat

2×5 @ 45

95×3

135×3

185×3

225×3

245×3

265×1

275×1

285×1

300×1 (PR)

A 5 pound PR is still a PR.  Everything felt heavy.

RDL

45×5

135×5

225×5

235×5

245×5

Step Up

2×10

Pull Thru

3×10 @ 120

Pull Down Abs

3×12 @ 150

Reverse Hyper

2×8 @ 110

 


Dynamic Effort Squat, 11/14/14

This is usually the hardest day of the three week wave.

Box Squat

2×5 @ 45

95×3

135×2

135+1chain x 2

135+2chain x 2

185+2chain x 2

225+2chain x 2

8×2 @ 275+2chain  One minute rests.

315+2chain x 1

335+2chain x 1

355+2chain x 1

365+2chain x 1

All of these were fast.  Each set of chains is about completely unloaded at the bottom, and about 30-40 pounds at the top (each chain is 20 pounds, but there’s some chain on the floor at the top).  So the last set was somewhere around 425-445 at the top.

Deadlift

135×3

225×1

6×1 @ 315

Felt heavy, but pretty fast.

Pull thru

3×8 @ 150

Reverse Hyper

3×8 @ 110

Side Bend

3×12 @ 45

Hammer Strength Shrug

315×15

2×8 @ 405

 


Dynamic Effort Squat/Dead, 11/5/14

Warm up

Putting on my squat briefs, then tying my shoes.

Box Squat

2×5 @ 45

95×2

135×2

135+1chain x 2

135+2chain x 2

185+2chain x 2

225+2chain x 2

8×2 @ 255+2ch, one minute rests.

Added a second set of chains this week, I thought a little more contrast would be OK, and my speed felt the same as last week.

Deadlift

135×3

225×1

6×1 @ 295, 30 second rests.

Reverse Hypers

100×10,8,8

Side Bends

3×12 @ 45

Shrugs

2×15 @ 315.


Max Effort Squat, 11/2/14

Today was probably my first not completely awesome training day in a while, but I still broke two PRs, so we’ll take it.  I got a ton of sleep last night, too.

Warmup

Modified Agile 8, rolling around on the floor, various stretching.

Low Box Squat

2×5 @ 45

95×3

135×3

185×3

225×3

245×3

275×3

315×3 (PR)

335×1

355×1

365×1 (PR)

275×5

RDL

45×5

135×5

3×5 @ 230

I did 225×8 last week, so I’m not sure why these were so far off.  I guess I’ll chalk it up to an off day.

1 Leg Press

2×10

45 degree hyper

3×12

Pull down abs

130×15

2×12 @ 140

Reverse Hyper

2×8 @ 90

 


Dynamic Effort Squat/Dead, 10/12/14

Another really good day.

Box Squat

2×5@45

95×2

135×2

135+1chain x 2 (1 set of chains on each side adds a little less than 40# at the top, and nearly deloads at the bottom)

185+1chain x 2

225+1chain x 2

8×2 @ 235+1chain.  1 minute rests.

275+1chain x 1

315+1chain x 1

335+1chain x 1

345+1chain x 3 (!!) (I think this is a PR)

Speed was great, even the triple at 345 was fast.  I felt like I could squat anything I wanted today.

Deadlift

135×3

225×1

8×1 @ 275, 30 seconds rest

Again, good speed, felt great.

Reverse Hyper

3×8 @ 90

Side Bends

3×12 @ 45

Hammer Strength Shrugs

225×20

2×12 @ 315


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