Squat Training - 12/14/09

Today was a bit off schedule. It is typically dynamic effort bench day at the gym but with me being home yesterday watching Macaela and the gym hosting a competition, I missed my squats. I need my squat workout...at least some type of it. So today, I came in and performed one of my old school routines. Even though I have progressed more into a Westside/Coan style powerlifter, I still think this routine is great for those that don't powerlift but want to do the lifts to get stronger. In a few days (after I return from my hearing in LA), I will post the whole routine. Here is my squat work today.

weight x reps x sets

*all lift performed raw

Squats

420 x 6 x 3

note: the depth in my first set was very high. It was cold and I needed to warm up my hips. My second set was lower but still at parallel. Finally, my third set included some that were at and below. It took me awhile, but I got there!

Walking Good Mornings/Lunges w/ safety squat bar

Bar x 1 x 3 (1 rep equals one distance on the turf)

note: This was tough. I am not sure if it because I am still recovering from being sick last week or it I am just out of shape. Regardless I need to do this and/or more sled work. I was definitely winded.

Hip band pulls

Blue band x 20 x 3

Standing calf raise

180 x 15 x 3

Standing dumbell calf raises

105 x 12 x 3

A relatively light day but happy I got it in.