Squat Training - 10/17/09

Good day of squat training. Trained with Mark Bell who is preparing for next month's WPF Worlds in Las Vegas. I have also decided to do an upcoming USAPL meet in L.A. in three weeks. Both meets require the lifters to walk out their squats. Walking out squats properly is crucial to a successful attempt. You need to be efficient as possible, maintain control, and conserve your energy. Some people take way too many steps (four or five) when walking out. This is a waste of energy that could be better used for the lift itself. I limit myself to three steps (two large steps and one more for balance).

Today we used chains which adds an extra challenge when walking out. If the chains get moving, you can easily be thrown off balance. It is important you stay in control and keep your core tight.

10/17/09

(weight x reps x sets)

Squats with Chains

275 (w/ 5 chains each side) x 2 x 1

325 (w/ 5 chains each side) x 2 x 4

345 (w/ 5 chains each side) x 2 x 1

375 (w/ 5 chains each side) x 2 x 1

385 (w/ 5 chains each side) x 2 x 1

This first video posted below is 375 lbs with 200 lbs of chains (100 lbs on each side)...belt and knee sleeves only. It looks like I cut the depth.

This second video is 385 lbs (a little heavier) with 200 lbs of chains (100 lbs on each side)...belt and knee sleeves only again. I focused on depth and believe I hit the first one pretty deep.

Hip Band Undergrip Squats

Blue and Green Band x 15 x 3

Front Squats

225 x 10 x 1

245 x 10 x 2

Standing Calf Raise

180 x 15 x 1

250 x 15 x 2

Standing Dumbbell Calf Raise

115 x 15 x 2