4 Star Squat

Trained at 4 star in El Segundo today. 3 hours well spent.
I feel a personal problem coming on (AKA a cold) but I don't think this affected my performance today since I completely forgot about it while training.

Squat
265 x 2+1 with a slight spot
275 x 1 -This was a grinder.
I'm having problems with my knees coming forward when I break parallel and come out of the hole. Need to focus on taking the tension in my hamstrings and keeping my chest up on the way out of the hole.

Squat w/ chains
135+2 chains(total) x 5
135+4 chains x 5
135+6 chains x 5
135+8 chains x 5
I think it was like 240 at the top on the last set. This was my first time doing these and they felt really good. I think doing these consistently would teach how to be fast on the way up. Unfortunately these would probably be incredibly inconvenient to store at school.

SS bar box squats
135 x 5
185 x 1+1 fail
155 x 5
Also my first time doing these. These work the core like crazy.

Plyometrics
3 sets of box rebounds
3 sets of side box jumps

Abs
GHR abs
ball leg raises

BIG squat

Video from the 4 Star
Spencer Gil smokes a high bar, close stance 500lb squat.

Trening Vid

Here is some video of our gym trening at 4 Star that was taken over this past week. In the video I do a 365lb X 1 bench (almost touch) and a 375lb X 1 bench (touch n' go). My 512lb X 3 deadlifts are also in there somewhere. Some highlights include a raw 660lb SSB squat, a 565lb cambered bar good morning, a 535lb bench, and a 300lb dumbbell row!

USPF Los Alamitos Meet

Results for the 3 guys from 4 Star who competed. They were all single ply. Some videos from the meet are here. Also Dave Muro is on PLwatch.

Arthur Fu (55 yrs old, 178lb)

Squat:

446 (miss, didn't wait for squat command)

473 (miss)

473* (good)

Almost bombed!

Bench:
396 (miss)

396* (good)

407 (miss)

Off day on the bench for him.

Deadlift:

501 (good)

523 (good)

540* (good)

Not his best lifting, but still a 1409 total at 55yrs old! He also won best Masters Lifter.

Edwin Lewis (60 yrs old, 196lb)

Squat:

473 (good)

501* (good)

529 (miss)

Very capable of squatting 529, but had a bad walkout and setup.

Bench:
253 (good)

275* (good)

303 (miss)

Called for a hitch on the 303.

Deadlift:

479 (good)

501 (good)

534* (good)

1310 total at 60 years old!

Dave Muro (40 something yrs old, 217lb)

Squat:
606 (miss)
606 (miss on depth)

606* (good)

Very close to bombing but the veteran pulled it off. He had a bad day squatting.

Bench:
462 (miss)
462* (good)
501 (miss)

Deadlift:
694 (good)
727* (good)
733 (miss...almost)
1795 total. Easily won the 220lb weight class.

Spencer WR 650lb Deadlift...rrawwww

it's on Powerliftingwatch! ...courtesy of big PHILLY

4 Star Benching

4 Star Gym is an awesome place to train and the guys there are beasts

Bench w/ Chains (52lb chain per side)

95 x 2

65 x 7

75 x 6

85 x 5

65 x 6

3 Board Press

175 x 5

185 x 2 + 1 fail

4 Board Press

185 x 4

185 x 4 + 1 fail

5 Board Press

195 x 4 + 1 fail

Overhead Press

75 x 10

95 x 5 + 1 fail

95 x 5

95 x 5

Sled Work (trip to the vending machine and back)
125, 225, 250, 270 (last set pretty hard)