10-21-13 – Squats


Today was an awesome day of training. My parents were both in here training. That doesn’t happen much. Hell, today was the first time that happened. We played Earth, Wind and Fire on t he stereo and it just set a positive mood. Having the two of them cheering me on during my squats helped me a lot.


Of course the warm ups felt like 1,000 lbs. It’s starting to get colder outside and it makes it cold in the gym. I guess it’s time to start turning the heat. Warming up took longer than expected but it was needed.


Everything under the bar just felt right. I am still training my squats with no belt. It is helping me focus to stabilize a lot more. I will do the next couple of cycles of squat with no belt. Coming out of the hole felt strong. I forced myself to stay in a tight position throughout the whole lift. On one of my last reps of my last set the weight sent me forward but I was able to get back into position.

The Safety Squat Yoke Bar pause squats I did were to help me maintain position and to built more explosiveness out of the hole. Even with the bar pushing me forward I was able to remain upright due to tightness of my stomach and upper back. The huge breath of air I take in before I bring the bar down ensures I get tight.

Squats Warm Ups
x 5 - 220
x 5 - 250
x 3 - 275
Working Sets
x 5 - 305
x 5 - 300
x 5 - 360
x 5 - 385
x 5 - 415
Safety Squat Yoke Bar Pause Squats considering bar as 45 lbs
3 x 5 - 225, 275, 300
Step Ups
3 x 10
Band Walks
3 x 10/5/5/10 - forward, right, left, back
Safety Squat Bar Good Mornings considering bar as 45 lbs
3 x 10 - 95
Reverse Hypers
4 x 10 - 110
Calf Raises
3 x 15
Ab wheel 3 x 10