19Aug08 FullSquat 315lbs x 6 (Low Bar)

making consistent progress :)

I think this is the best relative strength I've ever had. And only squatting once a week :0
Rep calculator puts my max at 365lbs. Up 10lbs and damn close to double bodyweight. Enough strength for a 31-32 inch vertical jump now I think, and 35-36 from a run.

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Tuesday 19th August - Micro Cycle 9 - Week 6 - Day 1 - Workout B Heavy

Body weight at gym = 197.5lbs in winter clothing

Not a bad workout. I had a feeling I would be stronger, just by how I felt internally and how my legs felt, and I was right
Warm ups and skipping felt ace as well. Didn't feel too tired on the way home as well.

Changed my setup up a little, added some exercises and removed a few - will do those on the other workout in a week's time.
Added the calf raises to strengthen my feet and lower legs. They are weak, foot muscles/ankles/calves keep getting trashed up on my BBall/Jumps sessions

Bodyweight is up from a pre workout meal and holding water.


General warm up -

3 min moderate speed walk on treadmill
Eric Cressey foam roll routine

1 set each of my usual dynamic mobility exercises
behind the neck band pull aparts - green mini-band help 3/4 length 2x8
lateral deep lunge x8
situp complex on swiss ball
single leg RDL mobility + psoas activation walk
2 short runs of low effort prime times (stiff legged runs)

A few sets of hops in place - 2 legged and then single legged
3x10 seconds rope skipping - 2 legged then 5 reps single leg, each leg, then alternating legs - 30secs rest

45lb oly bar complex - slow clean pull, GM onto toes, high hang powerclean, military press - 5 reps each

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Low bar Full Back Squats - shoulder width stance - Oly Shoes - no Belt


warmups - 45 seconds rest between double sets on the same weight. Then 2-3min rest between each weight increase

in Nike Free 5.0 trainer - 95x4, x2, 135lbs 2x2, 185lbs x2, switched to oly shoes 205x2, 225x2, 255x1, 285x1, 315 x 2 sec support

Low bar Full Back Squat - 315lbs x 6 (+20lbs -1 rep)-- gut busting grind on last rep

Been thinking about 315lbs all week, wasn't sure if I would just go for 305x7 or hit 315lbs and hope for at least 5 reps.
The warmup single with 285lbs felt heavy as hell, which didn't do my confidence any help, but the 315lb support helped. And then I cranked 6 reps with 315lbs! Sweet. Would have gotten 305x7 for a 10lb gain from 2 weeks ago.

ep calculator puts my max at 365lbs.

rested 10 mins before moving on


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Single leg kneeling Deadlift

1.5 mins rest between each side
- 2 sec pause at bottom - BW x 5, 2x55lb dumbbells x 8 (+10lbs)

Pretty hard, but better than last time.

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Upper body/shoulder prehab stuff

Low incline dumbell face pull to forehead - elbows at 90 degrees, palms facing with a hold at top - 2x2kg x 3, 2x4kg dumbbells x 12 (2-3sec rest between each rep)

close grip triangle Push up on floor - paused top and bottom x 18 (+1 rep)

6kg dumbell x12 (2-3sec rest between each rep)
single arm face down on bench subscap rotation - hold at top

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Side Plank hold warmup - supported leg raises x 8

1 min 15 secs each side - up 5 secs

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Single leg standing calf raise machine

warmup - BWx5, 2 plates x 3

1.5 mins rest between each side
1 rep + 20 sec ISO hold at top x 3 plates

shakey, left leg is much weaker than my right. And the left happens to be my layup leg too....
felt pretty shakey

Category:

Sports

Tags:

• full
• back
• squat
• fullsquat
• fullsquats
• low
• bar

[kmarroquin8]

You have a good squat but that isn't very strong for your weight.

[CoolColJ]

old video, I have one from a few months ago with 365 for 7-8 reps

had to stop training after that though

[sr19]

how long have you been training? i squat 225 atm and i know that it needs to be higher.

[CoolColJ]

One and off for a good few years now, making all the usual mistakes along the way. Mostly with respect to recovery

if you can add 5lbs a week on your squat, your doing well. On my good months, that's how fast my squat goes up.

[xhmoobxyoojx]

one thing about squating heavey weight by yourself is when you cant lift it anymore and it drop and i have to lift it back up on the stand thingy. lol.

[CoolColJ]

I didn't, it just appears that I did

[collin355]

great form..most people i see at the gym will squat down only about 6 inchs.not only is that useless but people dont realize how much you can fuck up your knees by barely going down..they think that if you go deep its bad for your knees when it is actually vice versa..keep up the good work..

[benjina1990]

power=strength x speed, so if you get stronger you jump higher. also a squat can and should be done as explosively as possible... olympics lifts are good aswell though

[CoolColJ]

Well the human body is heavy, really heavy. The heavier the object needed to be propelled, the more strength helps to improve performance. How do you improve olympic lifts? You get your squat up! :)

I don't know of any guys squatting 135lbs powercleaning 400lbs....