5-6-14 – Good Squat Day

Nothing but good squats today for both me and Danny today. With the next meet right around the corner we are pushing ourselves and each other harder and harder everyday. My main focus with squats has been to force my elbows under the bar so I can be sure my chest stays up and my squat doesn’t turn into a good morning. I have been pretty good about it and I have noticed a good change in the power and stability I have during my squats. During my warm ups I tried to come up with as much speed as possible so my body could get use to it and be able to do the same during my working sets. It seemed to help because my working sets came up fast. I didn’t put on knee wraps till my second working set and found that I’m getting very comfortable squatting with them now. My last working set was 290 for as many as possible which I got 7 on. I’m very happy with the form I kept throughout the lifts and feel like I left off on a good note for the last heavy squat day until the meet.

Warm Ups
2 x 10 - 45
2 x 5 - 120, 155
185 x 3
Working Sets
230 x 5
260 x 3
290 x 7 (as many as possible)
SS Yoke Bar Close Stance Box Squats
2 x 12 - 160
1 x 12 - 175
Sumo Deadlifts (.5" deficit)
3 x 5 - 160, 160, 175
Band Leg Curls
3 x 15 - orange band (single leg)
Reverse Hypers
4 x 10 - 160
Calf Raises
3 x 20 - 135
Sled Drags (backwards)
5 trips - 6 plates
Roses - x 4