GOALS:
Squat 225lbs or more everyday (9/26/15 to 12/31/15)
Long term goal: 500# Back Squat
Greg Glassman - "Just squat."
John Broz - "If you don't feel good, maybe just squat the bar."
Jason Khalipa - "If you put a bar on you back and go down and up, you're gonna get stronger."
John Broz - "If you don't feel good, maybe just squat the bar."
Jason Khalipa - "If you put a bar on you back and go down and up, you're gonna get stronger."
History of 1RM Back Squat (xBW):
09/02/15 - 315 (1.70x) DL = 350 (1.90x) Press = 140 (0.75x)
04/03/14 - 300 (1.70x)
05/12/13 - 285 (1.58x)
05/21/12 - 245 (1.40x)
02/28/12 - 225 (1.32x)
12/15/11 - 210 (1.23x) DL = 225 (1.32x) Press = 110 (0.65x)
Ideal: Weightlifting + gymnastics movement everyday
Minimum: 225# squat everyday through the end of 2015
09/02/15 - 315 (1.70x) DL = 350 (1.90x) Press = 140 (0.75x)
04/03/14 - 300 (1.70x)
05/12/13 - 285 (1.58x)
05/21/12 - 245 (1.40x)
02/28/12 - 225 (1.32x)
12/15/11 - 210 (1.23x) DL = 225 (1.32x) Press = 110 (0.65x)
Ideal: Weightlifting + gymnastics movement everyday
Minimum: 225# squat everyday through the end of 2015
Day 1 9/26/15 Sat
255x5 BS
7 min burpees - 84
255x5 BS
7 min burpees - 84
Day 2 9/27/15 Sun
3 separate workouts:
3x5 BS 225
3 separate workouts:
3x5 BS 225
5x5 pull ups (less than 30 sec rest btw sets)
5 FS 225
Day 3 9/28/15 Mon
Immediately upon waking:
800m run
265lb Back Squat
5 FS 225
Day 3 9/28/15 Mon
Immediately upon waking:
800m run
265lb Back Squat
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