Squat Pull Day

Great workout today. We went heavy on the squats; we did a shit load of speed work on the deadlifts and even finished with some front squat singles. DAMN! Tired after this one, but I feel strong. The meet is about 8 weeks out and I’m feeling optimistic.

Squat

  • 135 for 2 sets of 5
  • 225 for 3
  • 315 for 3
  • 405 for 1
  • 505 for 1
  • 595 for 1

Added Wraps

  • 720 for 2

Video of 720 For 2

Speed Pulls Against green band

185 pounds of tension. We scaled it out after the pulls.

  • 245 for 1
  • 295 for 1
  • 345 for1
  • 395 for 1
  • 445 for 1

Drop set speed set.

  • 395 for 1
  • 345 for 1
  • 295 for 1
  • 245 for 1

We did a single. Had a 25 stripped and did another single. We were down to just the 100’s on each side. Very cool. I liked these and we will do them often.

Video of 445 speed single with bands.

Glute Ham Raises

  • 3 sets of 8 with a 45 pound bar on our backs.

After these BO said “What next, Font squat” I said sure. He said he was joking, but it was too late so we went and did some front squats. Something I haven’t done in years!

Front Squats

  • 135 for 5
  • 225 for 1
  • 315 for 1
  • 405 for 1
  • 505 for 00000000 Pinned in the hole.
  • 465 for 1

I really wanted that 505 front squat. I will return to these fresh one day and see what I can do.

Video of 465 for 1

That’s all for today. I’m toast and it's football season, so to the man cave I go.