Squat Training - 10/10/09

Squats went real well today. Did some work with the chains, which I haven't done in awhile so it was a nice change. Like the bands, the chains add accommodating resistance that really help you fight through your weak points and allow you to get more out of the lift. I have attached a link to an article written by the man who revolutionized this technique. Also, I posted two videos below...the videos demonstrate the great improvement I have made in my squats. Chains work...plain and simple.

http://westside-barbell.com/westside-articles/PDF.Files/04PDF/Chains%20and%20Bands.pdf

Today's Training

(weight x reps x sets)

note: each chain weighs 20 lbs

Box Squats with Chains

375 w/ 1 chains (each side) x 2 x 1

375 w/ 2 chains (each side) x 2 x 1

375 w/ 3 chains (each side) x 2 x 1

375 w/ 4 chains (each side) x 2 x 3

395 w/ 4 chains (each side) x 2 x 1

415 w/ 4 chains (each side) x 2 x 1

Front Squats

225 x 8 x 1

275 x 6 x 1

275 x 6 x 1 (pause during set due to bar slipping off front shoulders)

Hip Band Pulls

3 sets of 15 using green and blue bands

Weighted Knee Ups

35 x 15 x 3

Weighted Side Bends

100 x 15 x 3

I posted two videos below. One is from earlier this year...the other is from today. You will notice the improvement

The squat below was done in January 2009. It was 410 lbs with 120 lbs of chains for one rep. No box. Belt and knees sleeves were used.

The squat below was done in October 2009. It was 415 lbs with 160 lbs of chains for two reps. No belt. Only knee sleeves were used.

I am taking more videos on my lifts so I can critique my technique. In this case, I am focusing on keeping my core tight and chin up.