Week #3 of the Brent Tanaka Squat Peaking Program.
Squat:
446 X 3 (straps up w/knee wraps)
Cambered Bar Low Box Squats:
225 X 4
265 X 4
295 X 4
295 X 4
295 X 4
Hamstring Curls
Calves on Leg Press
Abs
Walk Around the Block w/70lbs of Chain:
X 1 trip backwards
X 1 trip forwards
Showing posts with label cambered bar box squats. Show all posts
Showing posts with label cambered bar box squats. Show all posts
Monday, June 1, 2009
Monday, April 20, 2009
scwat trening & DAVE is FAMOUS
Squats:
341 X 5
369 X 2 (knee wraps)
385 X 3 (knee wraps)
Cambered Bar Low Box Squats:
205 X 2 (2 sets)
245 X 2 (2 sets)
265 X 2 (2 sets)
Calves on Leg Press
Hamstring Curls
Abs
Dave. There is huge picture of you in the April edition of Powerlifting USA. You are the center picture for an article titled, "The Importance of Intensity". The picture is from the 09 Fit Expo when you were deadlifting. The article was written by Anthony Ditillo and the caption says something like "David Jurgens is the epitome of an intense powerlifter as shown here as he deadlifts". GRAB A COPY OF THAT ISSUE!
341 X 5
369 X 2 (knee wraps)
385 X 3 (knee wraps)
Cambered Bar Low Box Squats:
205 X 2 (2 sets)
245 X 2 (2 sets)
265 X 2 (2 sets)
Calves on Leg Press
Hamstring Curls
Abs
Dave. There is huge picture of you in the April edition of Powerlifting USA. You are the center picture for an article titled, "The Importance of Intensity". The picture is from the 09 Fit Expo when you were deadlifting. The article was written by Anthony Ditillo and the caption says something like "David Jurgens is the epitome of an intense powerlifter as shown here as he deadlifts". GRAB A COPY OF THAT ISSUE!
Tuesday, April 7, 2009
Squatting
Threw on the Titan Centurion with straps down and knee wraps.
Squats:
363 X 1
402 X 1
440 X 3 (PR; good speed)
Decided to leave some in the tank for next time when I put the straps up.
Low Box Squats w/Cambered Bar and Phil's Big Ass Chains:
185 X 2 (6 sets)
Hack Squat:
2 sets
Calves on Leg Press:
4 sets
Hamstring Curls
Kettlebell Pullthrus
Abs
Squats:
363 X 1
402 X 1
440 X 3 (PR; good speed)
Decided to leave some in the tank for next time when I put the straps up.
Low Box Squats w/Cambered Bar and Phil's Big Ass Chains:
185 X 2 (6 sets)
Hack Squat:
2 sets
Calves on Leg Press:
4 sets
Hamstring Curls
Kettlebell Pullthrus
Abs
Tuesday, January 27, 2009
Squat
Squats:
401 X 1 (straps down)
429 X 2 (straps up)
429 X 1 (straps up)
I wrapped my knees on all of these. I'm getting a little better at it, but still need lots of practice.
Cambered Bar Box Squats (at parallel):
245 X 5
335 X 5
355 X 5
385 X 3
405 X 3
Sled Work
Abs
401 X 1 (straps down)
429 X 2 (straps up)
429 X 1 (straps up)
I wrapped my knees on all of these. I'm getting a little better at it, but still need lots of practice.
Cambered Bar Box Squats (at parallel):
245 X 5
335 X 5
355 X 5
385 X 3
405 X 3
Sled Work
Abs
Tuesday, January 20, 2009
ME Squat
Geared up today to see what I could do in my Inzer Fusion deadlift suit. These were all done with full gear and apparently, everybody at 4 Star wraps their own knees, so I did the same. This was kind of a pain in the ass since I'm not very good at wrapping anybody's knees, much less my own.
Squats:
396 X 1
423 X 1
451 X 1
Cambered Bar Box Squats (at parallel):
225 X 5
275 X 5
315 X 5
335 X 5
365 X 5
Light Lunges (3 sets of 8 each leg)
Light Sled
Squats:
396 X 1
423 X 1
451 X 1
Cambered Bar Box Squats (at parallel):
225 X 5
275 X 5
315 X 5
335 X 5
365 X 5
Light Lunges (3 sets of 8 each leg)
Light Sled
Tuesday, December 16, 2008
4Star Gym
Pretty awesome gym...small but had everything you need.
Squats:
275 X 2 X 3 (2 sets of 3)
295 X 2 X 3 (2 sets of 3)
315 X 3
325 X 3
Worked on form and getting my breathing right.
Cambered Bar Box Squats:
245 X 5
335 X 5
385 X 3
385 X 3
It was my first time doing these. I liked them a lot.
Threw on a couple plates on the Safety Bar to try that bar as well. It wass a lot harder than I thought.
Kettle Bell Pull Thrus:
35 X 10 each arm
47 X 10 each arm
47 X 10 each arm
Sled (this was a killer way to end the workout):
215 X 40 yards
295 X 40 yards
305 X 40 yards
Squats:
275 X 2 X 3 (2 sets of 3)
295 X 2 X 3 (2 sets of 3)
315 X 3
325 X 3
Worked on form and getting my breathing right.
Cambered Bar Box Squats:
245 X 5
335 X 5
385 X 3
385 X 3
It was my first time doing these. I liked them a lot.
Threw on a couple plates on the Safety Bar to try that bar as well. It wass a lot harder than I thought.
Kettle Bell Pull Thrus:
35 X 10 each arm
47 X 10 each arm
47 X 10 each arm
Sled (this was a killer way to end the workout):
215 X 40 yards
295 X 40 yards
305 X 40 yards
Monday, December 15, 2008
FOUR STAR SQUAT
Trained today at Four Star Gym out in El Segundo. Pretty legit gym. They have everything there. Very bare bones but an awesome atmosphere.
Squat:
Wanted to work up to something a little heavier, so I threw on the centurion with straps down, below the belt. It's like tight briefs but does give some rebound.
405 x 2
425 x 3
445 x 3
465 x 1 + 1 fail + 1 success
The last set, I miss grooved the second rep and came back too much on my heels. After a spot up, I nailed the 3rd easy. It's probably good that I get used to heavier weights again to prevent this sort of thing from happening.
Cambered Bar Box Squats:
I'd only done good mornings with this bar, but these were much harder than I expected. The swinging motion makes it feel very unstable. Also, the bar has to be high on the back otherwise it feels like it is about to fall off at all times.
The box we used was high. Probably 3-4" above parallel.
245 x 5
335 x 3
385 x 3
425 x 5
475 x fail
475 x 1
The guy we were training with decided to go up and hit 475 after i did. I got pissed that I failed and then got it. Not super crazy pissed, but just mad that I even failed.
Kettle-bell Pull Throughs:
I love these things.
45 x 10, each arm
45 x 10, each arm
54 x 8, each arm
Sled pull:
215 x 40 yards down and back
One of the other older guys then did 350. He made it seem easy, so I thought I might try it..
350 x 40 yards... slooowwww
Oh man, this shit was unreal. The last 10 yards were like 6" gains per step. I was scrapping for it pretty hard. Jay booted all over the front lawn after he gutted out his trip. The guys called him Ralph after that.
350 x 40 backwards
A little easier, more quads. Hard at the end though.
Squat:
Wanted to work up to something a little heavier, so I threw on the centurion with straps down, below the belt. It's like tight briefs but does give some rebound.
405 x 2
425 x 3
445 x 3
465 x 1 + 1 fail + 1 success
The last set, I miss grooved the second rep and came back too much on my heels. After a spot up, I nailed the 3rd easy. It's probably good that I get used to heavier weights again to prevent this sort of thing from happening.
Cambered Bar Box Squats:
I'd only done good mornings with this bar, but these were much harder than I expected. The swinging motion makes it feel very unstable. Also, the bar has to be high on the back otherwise it feels like it is about to fall off at all times.
The box we used was high. Probably 3-4" above parallel.
245 x 5
335 x 3
385 x 3
425 x 5
475 x fail
475 x 1
The guy we were training with decided to go up and hit 475 after i did. I got pissed that I failed and then got it. Not super crazy pissed, but just mad that I even failed.
Kettle-bell Pull Throughs:
I love these things.
45 x 10, each arm
45 x 10, each arm
54 x 8, each arm
Sled pull:
215 x 40 yards down and back
One of the other older guys then did 350. He made it seem easy, so I thought I might try it..
350 x 40 yards... slooowwww
Oh man, this shit was unreal. The last 10 yards were like 6" gains per step. I was scrapping for it pretty hard. Jay booted all over the front lawn after he gutted out his trip. The guys called him Ralph after that.
350 x 40 backwards
A little easier, more quads. Hard at the end though.
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