Thursday, January 28, 2010

Squat 1-1-1-1-1

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10 comments:

  1. JustinJanuary 28, 2010 at 7:01 AM

    WODoers:

    Subbed a full Westside barbell speed day.

    10x3 shoulder press 95# 45 seconds rest

    8x 1 squat clean 1 front squat 165# 60 second rest

    8x 1 sumo deadlift 235# 40 seconds rest

    This was good stuff. Like going as fast as possible.

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  2. Craig FletcherJanuary 28, 2010 at 10:27 AM

    What's up my blog bros?

    I had to skip the last WOD (heavy BP, Clean, OHS). Lower back was really hurting from the Deadlift 3's LAST Monday, then I reaggrevated it lately with the DL/PU WOD and the heavy thrusters. Oh... and my good buddy Roy D. has returned. Bastard. I told him he couldn't return for a couple of years. I wonder if he ever fully left. I am treating him early and often. Because of my buddy Roy D. being in the house, I opted out of back squats.

    Instead it went like this:

    Power Clean 3-3-3-3-3
    135-165-185-200 (only got 2) - 200 (only got 2)
    So close that last time to 200x3.

    Then bench press 5-5-5-5-5
    135x10 warm up, then 185-185-200-205-210

    I could have gone heavier and maybe another rep or two but doing bench is a little scary without a spotter. Wouldn't be too fun to have the bar stuck on your chest.

    Also did 100 GHD's throughout, doing 10 before each set.

    This WOD took me almost an hour! It was fun though.

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  3. Craig FletcherJanuary 28, 2010 at 10:30 AM

    Oh, and after seeing Travis C and J 220 @ 150 lbs. I don't feel so strong not being able to PC 200x3. Long Live the Tornado!!!

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  4. Elgin Garage GymJanuary 28, 2010 at 1:08 PM

    Yeah I wish my form looked as good as Tornado's. I was watching my 225lb clean and jerk and it was fugly as hell. Back all rounded, super slow out of the squat, long pause while standing trying not to pass out. The jerk was the only part I did well, but judging from my luck with the ladies lately that shouldn't surprise people... much.

    Today I squated, but can't post it on my blog cause I told a certain someone I was sick... but not of them like I should have said.

    Warm Up:
    Back Squat 15-10-5

    Jacob 135-185-205

    Back Squat 5-5-5-5-5-5-5-5-5-5

    Jacob 225X5X10 across the board

    Back Squat 1-1-1-1-1-1-1

    235-245-255-265-275-285-300(PR)

    I thought I was going to %&*$ing blow my back out on the squat, it felt so bad. I am pathetic at squating... Just call me "Squat Bitch" from now on!

    Then I did a whole bunch of tricep lifting old school style at the local rec center and finished with a beautiful crossfit closer for all to see and marvel.

    Alternating 10/1-9/2-8/3... ladder for time of:
    Push-ups
    Pull-ups

    Jacob 2:04

    Pissed no sub 2:00, but I now I got it in me!

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  5. Elgin Garage GymJanuary 28, 2010 at 2:16 PM

    Oh I also forgot my other warm up today...

    "Karen"

    For time:
    150 Wall Balls, 20lbs 10' taget.

    Jacob 5:55 Rx'd (PR)

    50-15-15-15-15-20-20

    Not too mention I did a 10x10x10 set at 225lbs on the leg press machine at the rec center.

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  6. Elgin Garage GymJanuary 28, 2010 at 2:17 PM

    Sorry 225x10x10

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  7. ChasJanuary 28, 2010 at 4:43 PM

    Jacob if you're a squat bitch what does that make me? Your warmup is my workout man.

    That said, I'm still making progress. Started w/ 135x10 FS, 135x10 BS. Then 1-1-1-1-1-1-1:

    205-215-225-235-240-225-225

    That makes a PR by 10# for me. As with most heavy days, I think I could have gone a bit higher but no spotter/no bumpers. 240 was starting to creak a little but went up pretty good. All a2a as well.

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  8. ChrisJanuary 28, 2010 at 5:26 PM

    Warmed up w/135x10

    Then 225-235-255-265-275(pr)-280(PMFR!!)

    Cool down - 205x10

    I didn't do my last rep because I was happy with my PMFR and didn't want to push my luck. Plus my wife was getting nervous spotting for me. I think I may have 300 in me. Craig we are doing this when I come out. This is 20lb improvement from the last time so I made some serious progress.

    Did some jump rope, situps, pushups and arm shit just for the hell of it.

    Later my brothas

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  9. TornadoJanuary 28, 2010 at 6:31 PM

    Fellas, damn you guys all did a heap of squats! Best way to not be a squat bitch is to squat, then squat some more. All of them air squat, pvc pipe, back, front, ohs. Don't let the air squats be compromised.
    Thanks for the props on the clean, its my favorite lift.
    Toughest lift came into play today. We prescribed row, row, row your snatch.
    2min rowing, 125 snatch X1 (1 min), 125 snatch (1min) etc.
    Total of 5 2min rounds of rowing 2389 = some slow ass rowin.
    Total snatch 10 lifts 1300lbs. - highest snatch 135. I like to refer to 135 as 'a backstreet boy'. Heavier snatch to come!
    100 16lb sledge hammer to tire, alt. hands every 10...fun.

    Good work to all you guys.

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  10. MikeJanuary 29, 2010 at 12:00 AM

    I was kind of excited to see squats on the schedule today.

    135x5, 225x5, 275, 315, 335, 355

    Wasn't quite feeling it to go for 365 or 370, so I went on to tomorrow's WOD.

    ReplyDelete

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