Luke 3-12-12 Squat

Squat in Peter's 34 super centurion

415 x 1 @ 8

455 x 1 @ 8

475 x 1 @ 9+ lost balance

500 x 1 @ 10- PR of 25 pounds borderline depth from video

Walkouts 10 seconds

565, 585, 605

Band Resisted SSB Squats

205 x 5

205 x 5

225 x 5

Hamstring Curls

Foam Roller Transversus

Squat

3/5/12
Squat
385, 405, 415, 435 x 3
no depth but I got close

Walkouts
495, 525

Luke 3-5-12 Squat

Squat in Peter's 34 super centurion

405 x 3 @ 8-

435 x 3 @ 8

455 x 3 @ 8+ PR

475 x 3 @ 9+ PR previous 1 rep max was 465. These reps were deep enough or at least right at parallel.

Heavy Walkouts for 10 seconds

515 x 1

555 x 1 PR

585 x 1 PR felt like my head was gonna pop at first, but then felt fine

Black Band Resisted SSB squat

155 x 5

205 x 5

245 x 5 x 2 @ 10

Hamstring Curls

150 x 12 x 2

170 x 3

superset with foam roller transversus

hyperextensions

BW x until I got bored

Luke 2-27-12 Squat

Squat with straps down (Peter's 34 super centurion)

365 x 5

375 x 5

385 x 5

405 x 5 @ 9 light self knee wrap

415 x 5 @ 9 PR light self knee wrap

Walkouts @ 10 seconds

475, 495, 515

Band Resisted SSB Squat

155 + reds x 5

165 + reds x 5

165 + reds + blacks x 5

205 + blacks x 5

Leg Press

up to 6 plates x 10

superset with hamstring curls

foam roller transversus

Squat Monday 01-09-11

Squat
225 X 3
245 x 3
255 x 2 + fail

265 x 1 @10-
265 x 1 @8+

GMoPs
185 x 5
225 x 5
205 x 5, 5

Safety Bar Box Squat
135 x 3, 3, 3, 3, 3 ,3

Heavy Walkout
315
345
365

Abs

Luke 1-3-12 Squat

Squatted Raw because I'm still at home. I felt super tired today, fell asleep like 3 times before workout, and I had zero motivation.

Squat

315 x 5

325 x 5

335 x 6 @ 8 I wanted to do 10, but the bar slipped down too far. A lot of my reps were high.

squat walkouts

435 x 3

GMOP

up to 275 x 6

transversus

01/19/10 Heavy Squat

Suited Squat:
warmups
455 x 3 not at parallel, worked suit in
495 x 1 Easy but approx 2 inches from depth
525 x FAIL didn't stay tight in the hole, shoulda went for another try, but was running low on time

Suited Reverse Band (greens) Squat:
495 x 3
585 x 3

Walkouts (suited):
585 x 1
635 x 1
635 x FAIL
Lost focus and immense forearm pain

done

1.19.10--Squat

Making progress with Natalie, as she immediately waved to me when I passed her at the fitwell desk.

Squats
warmups
95x5
135x3
145x3
165x1
185x1 (opener)
205x1 pretty easy, I should be hitting 225 next week.
still having problems sitting back far enough, resulting in my knees really coming forward. I need to work on this some more.

Band Lightened Squat (greens)
225x3 (too light...I felt like I was doing a lot of work just to get low enough)
275x3x2
315x3

Walkouts
315x10 secondsx3

Abs
lots of different shit...my abs will still hurt tomorrow. But I need to hit the core hard as it is one of my weaknesses.

CYBEX EAGLE GLUTE MACHINE!!!
170x10 (each leg)x3

Squat

1/19/10

Squats

195 x 3

215 x 2

235 x 1 (opener)

Band-Lightened Squats

315 x 3

345 x 3

365 x 3

Walk-Outs

365 x 3

415 x 3

445 x 3

Core Work

Squat

Squat (w/ Inzer Hardcore and knee wraps)
275 x 2+fell back on the third rep
315 x 1 -felt pretty easy
345 x an inch above parallel
-the knee wraps were pretty painful but i think they helped with knee stability in the whole

Band lightened squats (greens)
405 x 3
425 x 3
445 x 2

Squat walkouts
(the bar was walked out, set on the pins about 3 inches below the hooks, then held for 10 seconds)
405 x 1
455 x 1
505 x 1 -over 500 for you Matt

Squat

Squat:
Straps down, under belt

457 x 1
499 x 3, 3, 3,

Felt alright, but a bit slower than I would have liked. The only squat rack in the gym faced a mirror which threw me off. I think last two sets were at depth, but the first was high

Walk-outs:
589 @ 10 sec
639 @ 10 sec

Man, this felt heavy. I am currently unprepared to even handle this weight. I need to be feeling something 600+ every squat workout until the meet.

Box Squat:
w/ greens
225 x 5, 5, 5, 5

The set up here wasn't too great and the plates were sliding all over, so I didn't got heavier. Weight felt pretty light.

Finished with adductors and leg extensions. (Due to time)