03/01/10 Squat

This is the beginning of a 2 week raw intensity block to ramp into geared lifts prior to the meet. The box squats (as was the same the previous 2 weeks) were pretty slow off the box. This made it hard to gauge what type of RPE each lift was. Honestly the 335 was just as slow and grinding as 365 was - so I hard to guess a bit as to what the RPEs were. I was happy with the 365 though, I kinda hard that in my head as a number I wanted to try and hit.

I was slightly disappointed with my reverse band squats as I have had better days at it. The box squats took away a bit of my ability to drive out of the hole on these. The last rep of 495 was a grinder and I was happy in that I felt myself almost lose my tightness and round my back a little - but fought it and was able not to. The last rep for 515 was similar although I did end up rounding my back a little. At the end I measured what the bands took off at the top and bottom....95#s at the top 165#s at the bottom. These made me feel better as it meant for the last set I was hitting 355 at the bottom, which is not a light weight for me.

By the time I reached the GMOP's my back was tired and because I had rounded a little on the last set of Reverse Band Squats, I didn't want to push it too hard. So I just used moderate weight.

Box Squat (Low Box + 45 plate)

275 lbs x 2 reps x 1 sets @ 8 RPE
315 lbs x 2 reps x 1 sets @ 8 RPE
335 lbs x 2 reps x 1 sets @ 8.5 RPE
345 lbs x 2 reps x 1 sets @ 9 RPE
355 lbs x 2 reps x 1 sets @ 9 RPE
365 lbs x 2 reps x 1 sets @ 9.5 RPE

Reverse Band Squat (greens)

405 lbs x 3 reps x 1 sets @ 8 RPE
455 lbs x 3 reps x 1 sets @ 8.5 RPE
495 lbs x 3 reps x 1 sets @ 9.5 RPE
515 lbs x 2 reps x 1 sets @ 10 RPE

Good Mornings Off Pins (Pin #10)

185 lbs x 5 reps x 1 sets @ 7 RPE
225 lbs x 3 reps x 1 sets @ 8 RPE
275 lbs x 3 reps x 1 sets @ 8 RPE
315 lbs x 3 reps x 1 sets @ 9 RPE
275 lbs x 3 reps x 1 sets @ 8 RPE

Finished with calves/abs and BW hypers as prehab.

Total Workout Time: 1h40m

BW (post dinner): 189.2