Squat Test
315x1easy; 365xbarely fail, bad form; 365xfail, good form; 335xbigger faii; 315xgrinder;
ramped to 225x5 bouncers
cable pull through 100x4x12
Squat Thoughts:
-Do some non-box squat speed work
-what worked in the past, so keep it up
Free SSBB squat
Low box squat
Olympic squat
Chain aerobics platform deadlift
-do more oly squats for supp work
Thursday DE legs
185 chains 5x2 box 6x2 free
6x3 115 overhead squats
225x4x8 rdl (use straps next time)
bwx?x5 n-ghr swissball
15lb one-arm crunch
Friday DE bench
9x3 115 minis
115x3x? scotts press
3x8 chin ups
4x12 seated db clean and press
4x12 rope press downs
Monday (ME lower)
power squat
315x1
365xbarely miss 4in out of hole
315x6x1
Oly squat 225x3x5 (felt hard)
supinatedx2 DL 135x3x8 (actually hit my legs and back harder than I thought)
hole bouncers 135x3x10
overhead decline sit ups 15/handx3x10,9,6
cable squat 100x4x12
150lb standing press training max
95lb, 110, 125 x 5
105, 120, 135 x 3
110, 125, 140 x 5,3,1
push up variation
overhead shrugs
upper back work with focus on proper scapulae position (cables, bands, controlled chins)
scap. plane lateral raises
ME upper
2count pause bench chains
225x1
245x1
255x1
225x5x1
225x1x3
waist height ft. elevated push ups 1x10 20lbx3x10
pendlay rows 135x3x8 (heavy focus on strict form)
face pulls 50x4x15
scap plane delt raises 20x2x10 15x3x12
Lower Body programming thoughts:
ME
-free front squat (improve rebound and leg drive)
-band box squat w/ 4 sec pause (keep tight in hole and hip explosion)
-comp. stance mid-shin deadlift (learn to grind through that position and lower back strength)
-free SSB squat (improve rebound, force sitting back, hips and upper back)
Supps
-overhead squat (improve positioning and shoulder health)
-front squat (improved rebound and anterior strength)
-GM (posterior chain strength and chaos control)
Accessories
-hole bouncers (strength in the hole and glutes/hips and rebound)
-curl grip deadlift (shoulder health and a light PC movement)
-bosu ball n-ghr (hams and back)
-cable squats (hips/hip flexors, back)
DE
-free squat 6-8x2 (rebound and explosion)
-box squat 6x2 (hip strength and explosion)
-pull 4-6x1 (grooving; hip, back, and hamstring strength; explosion)
Sample workouts
6x2 speed squat
6x1 speed dl
overhead squat
curl grip dl
ghr
abs
shoulder press
heavy triples reverse band or board
chest supported row with shrug at bottom and hard squeeze at top
band pull aparts
plate circles
Press day
95, 110, 125 x 5,5,7
cgbp 185x3x5 205x2x5
overhead shrugs
shrug chest supported squeeze row 30/handx3x8
delt db triad
ME lower
c. dead
405x1
455xfail
455xfail
405x3x1
overhead squat 95x6x3
rdl 185x4x8,8,8,10
db oh decline situp 3x8
ME upper
cgbp
255x1 easy
275xmiss at just off the chest, the tris were lagging
245x1 a little grind
235x1 more grind than 245
n-grip db bench 60x3x10 maybe had a couple left in tank for last set, focusing on bringing db down far
underhand grip bb row 185x4x5 (terminated when form broke down too much)
plate around head 35x3x14
150 was too much
140 training max
90, 105, 120
100, 110, 125
105, 120, 135
5/5/5 Standing Press
95/105/120x10
cgbp 205x3x5 (couldn’t get tight)
squeeze supported db row 35/handx5x8
db triad 10 and 8lb
Lower ME
C. deads
-new form; bar directly above midfoot, scapular spine over bar, landing of vertical is stance
405x1
455xbarely miss; slowed at knees and stopped just above knees, tons of pop at the bottom.
415x2x1
OH squat 95x5x5
RDL 225x3x10
OH 1db decline crunch
[quote]Lower ME
C. deads
455xbarely miss; slowed at knees and stopped just above knees, tons of pop at the bottom.
[/quote]
I have always been able to blow the weight off the floor and stall at this exact same point. I started doing a similar workout to what your doing and found that adding in BB rows on my ME upper day and kroc rows on my RE/DE Upper day really helped with my deadlift lockout. Maybe you’ll find that helpful aswell.
[quote]clutz15 wrote:
[quote]Lower ME
C. deads
455xbarely miss; slowed at knees and stopped just above knees, tons of pop at the bottom.
[/quote]
I have always been able to blow the weight off the floor and stall at this exact same point. I started doing a similar workout to what your doing and found that adding in BB rows on my ME upper day and kroc rows on my RE/DE Upper day really helped with my deadlift lockout. Maybe you’ll find that helpful aswell.[/quote]
It’s weird because on my comp stance (semi-sumo), I miss it by not breaking the ground or a couple or so inches up the shins, but with conventional it’s lost high shin to just above the knees.
I just started doing bb rows regularly. I go heavyish with some body english starting the bar just under my knees rotating between over and under hand. I started doing chest supported db rows for my 5/3/1 press day. Chinups all day nearly everyday basically.
ME bench
close grip (touch and go)
255x1
275xbarely miss at top of sticking point
one arm db bp 55x10/arm 70x2x8arm (one arm for shoulder health and core activation)
bb row 205x5x5
db delt raise 25x10 15x4x12-14
band db OH delt raise
bw dips
edit: done tuesday
Wednesday:
chins and chair dips, went a little hard on the chins for extra pulling volume
Thursday DE squat
5x2 box free weight
7x2 free squat
all felt explosive and tight, had to force depth by pulling bar to make depth
front squat 205x6x3
1lsldl 25x3x15
light band leg curls 3x10
barbell rollouts 2x15
Friday 3/3/3 Press day
100x5 110x5 125x9
cgbp 205x4x5
supported db row 35/armx3x8 hard squeeze at top bringing it low (towards feet)
lots and lots of rope face pulls
6x15 shoulder raises
2x20 mini band pull aparts
Monday ME legs
C. deads
405x1
455xbarely miss just under lockout
455xbig miss at mid-shin
415x2x1
OH squat 115x3x5
rdl 225x5x8 switched to OH at start of 4th set
bb oh floor crunch 95lbxfew setsx10
Wednesday ME bench
CGBP
255x1
275xbarely miss at midpoint, got a tiny bit of support and it went up
235x1
245x2x1
1arm bp 70x3/armx8
BB row w/ slight hip drive 205x5x5
face pulls
delt raises
band delt raises
DE light band box squat 185x5x2
DE light band free squat 185x6x2
3x6 heel elevated Oly squat
db swings 35x3x12
3-5x15 1l-sldl 25lb
bb roll outs 3x12
5/3/1 press
95x5
115x3
135x8 last one was a real grinder
cgbp 1st set had a 10lb side difference did 5 reps, 2052x5, wrists were feeling way to iffy
t-bar with slow tempo and hard squeeze 3x8
hs style band delt raise 3x10