2-12-14 – Speed Squat

Today’s training session went well. It was a day where I would take lighter sets and focus on the speed of the bar. My goal for today was to put as much force into the bar as I could to complete the lift as fast as I can. This will help me get use that same force when the weight gets heavy and make me complete the lift more efficiently.

My working sets were 10 sets of 2 with 315 lbs on the bar. The weight felt light and I was able to move it pretty quickly. There were some sets that I wasn’t able to apply max force to because my stomach wasn’t feeling too well. I kept my rest periods at 45 second between sets. My bubbly stomach made me wait a little longer between a few of my sets but I managed to get it done.

After my squats I did snatch grip deadlift. This lift teaches me to control my body position. The wider grip causes my body to want to lean forward. Bracing my abs and sitting my chest upward caused me to lift the barbell with good form. Accessories were sweet, simple and to the point. Pretty good session this morning. Note to self, don’t have a lot of Mexican food the night before a squat day.


Warm Ups
2 x 10 - 45
3 x 5 - 95, 135, 225
Working Sets
10 x 2 - 315
Snatch Grip Deadlift 3 x 5 - 225, 275, 275
Band Good Mornings 3 x 15 - grey band
Band Leg Curls 3 x 15 - orange band
Back Raises 3 x 10