Headed out to the compound feeling pretty good but tired. Matt Smith joined us the other week for a bench session and I believe is going to be training with us some on the weekends. He’s one very big and strong guy and has a lot of knowledge to offer us. It’ll also be great having a new set of eyes watching form and technique. I hope things work out and he is able to join us regularly. Here is what I did today…
Warm-ups
Stationary bike (3 minutes), rolling, hip rotations, Indian club swings
Box Squats using Spider Bar – about 1 ½ inch above parallel -
Bar for 2 sets of 5
170 for 3 reps
260 for 3 reps
Put on Ace briefs
350 for 3 reps
440 for 3 reps
530 for 3 reps
620 for 3 reps
670 for 1 rep
710 for 1 rep
Deadlifts - conventional
135 for 3 reps
225 for 3 reps
315 for 3 reps
405 for 2 singles
405 for 3 reps
I was extremely pleased with how the squats went. The Spider bar really forces the lifter forward and tries to round your back. While it felt heavy it moved well and my form held. Just maybe I’ll get in a PR squat next meet.