11-13-13 – Squats

Today was a busy day so I had to push my training session to later in the day. After warming up I was ready to get the ball rolling. The weights felt really good coming out of the hole. When attending the Learn to Train Seminar that Elitefts holds Steve Goggins, powerlifting legend, gave me a really good pointer. He told me to make sure my hips were under the bar when I would unrack the weight. This will allow me to be in a more stable position. I used to arch my lower back a lot before I would unrack the weight and hold that position until the squat. After taking Mr. Goggins’ advice I felt in more control with the bar on my back. Great advice!

My working sets felt great! I am still not using a belt to help strengthen my midsection during my squats. I like being very aggressive when coming up with the bar. It allows me to apply a lot of force into the bar. That will come in handy when the weight starts to get heavy. The SS Yoke Bar squats were taken deep and very explosive. I am very happy with how this session went.  

Warm Ups
Bar 2 x 8
2 x 5 - 225, 255
x 3 - 285
Working Sets
5 x 5 - 310, 340, 365, 395, 425
SSYoke Bar Pause Squats 3 x 5 - 185, 225, 275
Band Walks 2 x 10 each direction
SS Yoke Bar Good Mornings 3 x 10 - 135
Reverse Hypers 4 x 10 - 115
Calf Raises 3 x 15