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…



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.