squat

All posts tagged squat

Workout – Monday June 19th, 2017 – Today was a day to get after it. Started with some low step ups to kind of reset and get the right things firing, on to front squats from there, the goal a nice slow negative, with a good pause at the bottom, wanted to work on being stronger at the bottom and coming out. Then some low incline dumbbell press paired with a thumb up side lateral raise, really liking the thumb up version. To finish off some side lying external rotator work and some incline tricep work as active rest for the rotator cuff work. 

Weight – 196.25lbs  HRV2 Parasympathetic

Stress: 5/10 – Sleep: 7/10  – Nutrition: 7/10 – Energy: 7/10 – H2O: 8/10

A – Row 15s On / 15s Off x 5mins. Record Calories.

B – Front Squat

  • build to a tough but manageable 1 rep in 10mins or less
  • 4 Sets x 3  @ 5311 

(Rest 2-3mins b/w sets)

C1 – Low Incline Dumbbell Bench Press 4 Sets x 6-8 @ 3011
(Rest 10s then do a set of C2) 
C2 – Thumb Up Side Dumbbell Raise 4 Sets x 8-10 @ 3012
(Rest 2:30mins then do a set of C1)

D1 – Side Lying External Rotations 3 Sets x 6-8 @ 4111
(Rest is doing a set of D2) 
D2 – Single Arm High Incline Tricep Extension 3 Sets x 8-10 @ 4110 
(Rest is doing a set of D1)

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Sumo Squat

Workout Tuesday March 21st, 2017 – Today continued work on my wide stance sumo squat, definitely a weakness of mine but really starting to come along, it really allows me to feel the floor with my feet, focus on pushing the ground away and keep balance between left and right legs.  Secondly the dumbbell flat bench press with a focus on keeping tension and support on my right arm, it too is really starting to come along, the Trap-3 Raise for some lower trap work, and some tricep work to finish. .  

Weight – 183.5lbs  HRV7 Sympathetic

Stress: 6/10 – Sleep: 7/10  – Nutrition: 8/10 – Energy: 8/10 – H2O: 9/10

A – Row 10s Fast, 20s Medium, 30s Slow x 4mins. Record Total Calories.

B – Sumo Squat 5 Sets x 5 @ 3211 + 1 AMRAP @ 50%
(Rest 90s b/w sets)

C – Dumbbell Flat Bench Press 4 Sets x  6-8 @ 4011  + 1 AMRAP @ 50%
*pause at top is tension on, not locked out  

(Rest 90s b/w sets)

D – Incline Bench Trap- 3 Raise 3 Sets x 8-10 @ 3013 + 1 AMRAP @ 50%
(Rest 90s b/w sets)

E – Rope Overhead Tricep Extension 3 Sets x 6-8 @ 3121
(2mins)

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