March 30, 2012 - Squat

Dynamic Warm-ups

21" Front Box Squats
45x10
95x5
135x5
185x5
225x5
275x5
315x5
370x5
420x2 PR+15lbs

Safety Squat Bar Step-ups (24" Box)
85x10/10
95x10/10
105x10/10

Glute Ham Raises
bwx12
bwx12
bwx12
bwx12
bwx12

35 Minutes of Stretching

Comments: My back was pretty beat from pulls on Wednesday. Actually worried that my upper back would be too fatigued to hold up any decent weight for front squats. I was going to make small jumps once I got over three plates but decided to go big instead. I figure this will be my heavy lower body day since I'll be focusing on improving my reps on deadlift day. 370lbs was bit tougher than I would have liked but I went for more. Aimed for a triple with 420lbs but I got out of my groove on the second rep and wasted a lot of energy so I didn't bother going for a third. Still progress. Back was toast so I decided to do something leg intensive that would spare my back. I decided to go with step-ups with the ssb. Never done them to this high of a box (also not in a long time) so I stayed light. Really worked my legs over good. Would have liked to do 12's but 10's are a start. Glute hams were what they were. Just going to keep them at bodyweight for the foreseeable future. Lots of stretching.