3-26-14 – Speed Squats & Pre-Workout Mishap

Today was a day where I would work with lighter weight and focus on bar speed. What I did not know what that I would spend a majority of my time itching and throwing up. One of our members gave me a pre-workout powder and I figured I would get it a try for the hell of it. Me being me I used too much and boy did I pay for it. It only took a few minutes for me to have a bad reaction from it. My face, neck, legs and stomach were itching as if I was rolling around in hay. Not only was I itching but it upset my stomach so much that I threw up after a couple of my warm up sets. Maybe it was because I took more than what I should have. Maybe it was because pre-workouts are stupid! I will go with the second statement.

My lifts went well. After watching videos of my past squat sessions I noticed that while in the hole my chest would slightly fall forward. I focused on squeezing my shoulder blades together and pressing my stomach as hard as I could against my belt throughout my entire set. This kept me in a great position to minimize any wasted movement. Each set felt faster and more solid than the next. My accessories went well too. Snatch grip deadlifts have been a favorite accessory of mine so I will keep this in my bag of tricks for awhile. This movement forces me to stay tight and keep my torso in an upright position. It will benefit my squat as well as my deadlift a great amount. All in all it was a great training session, minus the pre-workout.


Dynamic Effort Lower Body
Warm Ups
2 x 8 - 45
3 x 5 - 135, 135, 225
315 x 3
Working Sets
10 x 2 - 350
Snatch Grip Deadlifts (raised 2") 3 x 5 - 275, 315, 315
Glute/Ham Raises 3 x 10
Band Goodmornings 3 x 12 - orange band
Band Spreads 4 x 25 - red band
Side Bends 2 x 20 - 50 lb Dumbbell
Spread Eagle Sit-Ups 2 x 15 - 25 lb plate