Squat Monday 11-07-11

Squat
1st Attempt
275 x 1 @8

2nd Attempt
305 x 1 @9/+

Band resisted box SS bar squat
Zercher
Abs

Squat 5

Band-resisted Squat:

used the pinks and oranges. felt like less bands than last week

405 x 5 @ 9

435 x 5 @ 10-

455 x 5 @ 9+

475 x 5 @ 10+

Was planning on a 5x5, but the 475 was way more intense than I expected to I stopped there.

Power Cleans:

185 x 5 x 6 sets

Right hip started feeling funny, so I stayed lighter.

Lunges:

135 x 5

155 x 5

185 x 5

Better than last week.

Finished with foam roller transversus and plyos. Right hip twinged nasty when i was getting up from abs and i was walking with a limp the entire next day

Squat 5

Band-resisted Squat:

heavy minis(?) something like 40 pounds at the top

405 x 5

435 x 5 @ 9+

455 x 5 @ 10

465 x 5 @ 10

475 x 5 @ 10

Set 3 was a mess and I almost fell over twice and got stuffed. So I went up. Everything else was just really hard. I did my best to pretend the bands weren't there and managed to get within 10 pounds of my 5-rep PR, so that doesn't seem too shabby.

Power Cleans:

??? x 5

195 x 5

205 x 5

215 x 5

225 x 5

I was brain dead when I got to these. Squats to everything out of me.

Lunges:

135 x 5, 5, 5 @ 10

I was worthless and could barely step with my own bodyweight.

Skipped plyos and just did foam roller transversus. Welcome back to squatting. <3

Week 1 Squats

I trained at UCI today and had an hour and five minutes to get everything done so it was definitely a rushed workout.

Band-resisted squat (red minis)
265 x 5 @9
Bands were moving around so I had to change the setup, adding more tension.
265 x 5 @10-
245 x 5, 5 @8
255 x 5 @9-

Power cleans
135 x 3
155 x 3
175 x 3

I did a set of 135 x 5 on lunges and felt a slight tweak just above my right glute so I switched to leg presses and did 2 sets of 10 with 4 plates/side. I don't think it's anything serious but I didn't want to push it too hard in the first week of pre meet training.

Finished with 3 sets of transversus and 2 sets of calves.

Squat 1

Squat:

495 x 1 @ 10

505 x 1 @ 10-

515 x f, 1 (misgroove)

495 x 1, 1 @ 10-

My lower back started spasming on the 515 and I ended up sitting back too much. I realized after the successful second attempt that it was probably still shot from those deadlifts, so I backed off.

Band-resisted Squat:

double purples

225 x 5 @ 7

315 x 5, 5, 1 @ 9+

On the fourth set, my left knee felt funny, so I stopped after 1 rep.

Pause Leg Press:

5, 6, 7 plates x 3 @ 3 sec

Still nursing that ol' bicep.

Finished with box jumps, foam roller transversus, and ball reverse hypers

Squat 1 Cycle 1

4/3/11

Squat

275 @ 8

285 @ 8+

295 @ 9

305 @ 10-

315 @ 10- (10lb PR)

325 @ 10 ish (20lb PR) form was better than I've ever had for a PR

Band-Resisted Squat purples

225 x 5

205 x 5

185 x 5

My elbows were throbbing in pain, so I went to pause leg press.

Pause Leg Press

I wanted to do SSB, but bad things prevented me from doing these. I'd love to give MY scathing review of what happened, but Coach will be taking care of this.

4 plates x 3 @ 3 sec

3 plates x 3 @ 3 sec

4 plates x 3 @ 3 sec

Tricep Rehab, Abs

Squat 3 Cycle 1

4/26/11

Squat

255 x 3 @ 8

265 x 3 @ 8

265 x 3 @ 8+

275 x 3 @ 8+

285 x 3 @ 9 (PR)

Again, hitting PR's just cause I haven't raw squatted in "ever." None of these weights were that taxing/heavy, but I'm trying to work on form. I feel I rarely worry about failing, because if I need to, I'll just forget form and good-morning the weight to the rack. Form was better last week, but last week took a lot out of me and my flexibility suffered.

Band-Resisted Squat purples/oranges

arbitrary weight/reps/sets follows...

205 x 3 unbelted

195 x 5 unbelted

205 x 5 x 3 belted

Pause Squats

205 x 3 @ 3 sec

225 x 3 @ 3 sec

235 x 3 @ 3 sec (PR)

Ball Reverse Hypers

Squat

Squat

285 x 3 @8+

295 x 3 @9-

305 x 3 @9

315 x 3 @10-

325 x 2+1 fail

I've developed this tendency to rest my elbows on my knees on my heavy sets. I kinda knew this was happening but Dave called me out on it today. I got only one red light for doing it at the meet in February...but I still need to stop doing it. Here is a video of 345 from our last singles day. I'm clearly resting my elbows on my knees here. I guess I've been cheating on squats for the last 3 months :(

Band-resisted squats (oranges)

205 x 5

215 x 5

225 x 5, 5

Pause squats (3 count)

235 x 3

245 x 3

255 x 3

Finished with 3 sets of foam roller transversus, ball reverse hypers, and calves. Also some hamstring and piriformis stretching.

Squat 3

Squat:

475 x 3 @ 10

485 x 3 @ 10

495 x 3 @ 9+

505 x 3 @ 10-

515 x 3 @ 10 (+10 PR) (first at parallel, second two well below)

Those first sets always feel rough. 515 was a nice PR considering I hit 519 at the meet for my top single and that was only a few months ago. Also, looking back to the previous 5 x 3 week where i had briefs on, I topped all the sets.

Band-resisted Squat:

275 x 5 (greens)

295 x 5 (greens)

315 x 5, 5 (greens + monster minis)

These mildly irritated my bicep, so I stopped after 4 sets

Pause Leg Press:

4 plates x 3 @ 3 sec

5 plates x 3, 3 @ 3 sec

Easier than last week. I wanted to do pause squats but felt it better to rest the bicep.

Finished with ball reverse hypers and foam roller transversus.

Squats 3x3. Monday, 4/25/11.

Back Squats 3x3 (belted)
195, 205, 215

Box Squats 3x3 (belted)
185, 185, 185

Band-Resisted Squats 3x6 (belted)
135, 165, 165

Hang Cleans 2x10
95, 95

One-Arm Bent-Over Shrugs 2x30 ea
-> all w/ 135

Bus Drivers
-> (bar+25)x6 each way, (bar+25)x6 each way

**** WEIGH-IN: 141 LBS ****

5x5 Squat. Monday, 4/18/11.

Back Squats 5x5 (belted)
165, 185, 185, 185, 185

Band-Resisted Squats 5x3 (belted)
-> all w/ purples
135, 155, 155, 155, 155

Pause Squats 3 x 3 @ (3 sec.)
135, 135, 135

Weighted Sit-Ups 1x8, 1x6
-> w/ 17.5 db

One-Arm Bent-Over Shrugs 2x20 ea

Squat 5 Cycle 1

4/19/11

Squat

225, 235, 245, 255 x 5

265 x 5 @ 8+/9-

First time squatting raw in 8 months.

I think I've improved my taco style significantly, but when I get tired I revert.

Positive notes: good to know I can have not so horribly ugly form, also good to know I can still grind/good-morning the weight when I need to.

Band-Resisted Squat

minis + monster minis > light

or slightly more than purples

185 x 5

205 x 3 x 3

Pause Squat

185 x 3 @ 3 sec

205 x 3 @ 3 sec

225 x 3 @ 3 sec (PR)

Transverse Abs, Ball Reverse Hypers

Squat 5

Felt really tired going into this.

Squat:
435 x 5 @ 10-
445 x 5 @ 9
455 x 5 @ 9+
465 x 5 @ 9+
475 x 5 @ 10- (+10 PR? I can't seem to find my last squat 5 where i did decent weight)

That first set is always rough. My brain was fried by the end and i felt like falling asleep.

Band-resisted Squats:
w/ greens
275 x 3, 5, 5, 5

Too gassed on the first set. I pause squatted the last set just to see how that would feel. No difficulties.

Pause Leg Press:
8 plates x 3 @ 3 secs, thrice

My biceps were aching, so I decided to try pausing the leg press. Wow, this is hard. Misael kept yelling at me to pause at the bottom because i kept having the weight sink deeper due to not being able to resist it. I was also really tired.

Did two sets of ball reverse hypers and foam roller tranversus. Couldn't do either well, so i went home.

Dafina Squats 4.18.11

Squats

145x5

155x5x3

165x5 (only belted set, felt the easiest :-/)

Band-resisted squats-black bands aka MONSTER MINIS (just for you, Greg)

95x5 (woops...way too easy)

115x5x2 (unbelted)

135x5x2 (belted)

Pause Squats

135x3x2

145x3

Ball Reverse Hypers

3 sets

Foam Roller Transversus

Squat 1

Running off of 3-4 hours of sleep, so low energy today. My right hip feels much better, but for the past two squat workouts, both groin muscles have been very sore to the point of feeling like they might sprain. Not sure what specifically is causing this.

Squat:

475 x 1

485 x 1

495 x 1

505 x 1, 1

Overall not bad. I think this went well considering my exhaustion level.

Band-resisted Squats:

315 x 3

365 x 3

385 x 3

Leg press:

some plates x 4 sets

Finished with ball transversus.

Squat 3

Hip was still tender from last week's lunging mishap/popping sensation, so I put the suit on as briefs (not under belt).

Squat:

455 x 3

475 x 3*

485 x 3

495 x 3

505 x 3

for the 475, i almost fell forward. I was not used to having the suit bind at all since it's been several months. Because there was nothing under the belt, it only kicked in at the very bottom, which took a while to get used to.

Band-resisted squats:

greens

275 x 3

315 x 3

365 x 3

405 x 3

Felt good.

Leg press:

4/5 plates x 10, 10, 10, 10

too tired to go heavier.

ball transversus.

I had to wrap like 20 sets of knees during my squat sets. Overall, I was completely gassed half way through squatting alone and I haven't been this tired in a long while.

Squat

Squat

265 x 3

275 x 3

285 x 3 @9

305 x 2+fail -I drove my elbows through too far and the bar started rolling down my back

305 x 3 @10 (PR) -last one may have been high

Band-resisted squats (light Wooden blue bands)

205 x 3

225 x 3

235 x 3

245 x 3 @10

Front squats

135 x 8

155 x 6

165 x 6, 6

Max effort ab workout. My core sucks.

Finished with 3 sets of transversus and 5 sets of calves.

Squat

I ran the 8-mile Spartan race on saturday in 40 degree weather and sleet. It was a muddy run up a mountain. and down the mountain. and then back up the mountain... Upon finishing, all i wanted to do was eat and then sleep for a day, which made for an exciting weekend. I figured squats would be lower today since I could barely walk on Sunday.

Squat:

405 x 5, 5 @ 10
425 x 5, 5 @ 10
435 x 5 @ 10

Horribly gassed. My calves were on fire. Also dead.

Band-resisted Squat:
used greens
225 x 3
275 x 3
315 x 3
335 x 3

zzzzz.

Leg Press:
5 plates x 10
6 plates x 10, 10

Finished with foam roller transversus and some lame box jumps.

Everything was dead, but that was expected.

I like it RAW.

Squat

255 x 5 @8

265 x 5 @9

275 x 4+spotters took it on the 5th

275 x 4+spotters took it on the 5th+1

275 x 5

On the last rep of the 3rd, 4th, and 5th sets, for some reason I kept rolling the bar higher up on my back causing me to lose balance. The missed reps were due to this flaw in technique probably from doing so much suited squatting for the past couple months. Next week should hopefully go smoother.

Band-resisted squats (Wooden blues~ same as purples)

185 x 3

205 x 3

225 x 3

235 x 3

Before I started suited squats for the last meet I was having some issues with strength out of the hole. I tried to hit the hole hard and rebound quickly on these to work on this weakness.

Tried 1 set of pause squats at 235 but was gassed from the band-resisted squats.

Front squats

135 x 6, 8, 6

As Cheryl said, I have to focus on pushing the ass back and driving the elbows upwards at the bottom to help keep the chest up. Need to up the weight on these soon.

Finished with 3 sets of calves and 3 sets of transversus.

Squat

Squat

255 x 5

275 x 5

285 x 5 -PR, last two were grinders and high though

Band resisted squats (greens)

185 x 5

195 x 5, 5

Lunges

135 x 6

165 x 6, 6

First time doing these in a while. Already sore.

Finished with calves, foam roller transversus and some stretching,