Barut's Death Squad (Squat Contest)

6/17/08 - Wednesday - Lower 2

Pause Squat (No Belt):
275x5 @8
285x5 @8
295x5 @8.5
305x5 @9
290x5 @9 (22 min)

Chain Deadlift (No Belt):
330+90c x5 @8
341+90c x5 @8
363+90c x5 @8.5
374+90c x5 @9
352+90c x5 @9 (25 min)

GHR:
BW+10x10x4

Chins:
BWx6x4

Leg Raise/KB Side Bend:
(BWx10/28kgx10)x3

Farmer's Walk:
135 (per handle)x50yardsx4

I didn't push too hard today. Next week starts a 3 week Intensity block and I want to be fresh. I took some video of the pause squats and DL which I am uploading right now. The top set of deadlift was really strong feeling. Pause squats still fucking suck, and are absolute murder coming out of the hole.
 
Posted my squat wo in my log. Donut: I can't wait for you to start that 3 week cycle.
 
Ascendant said:
Posted my squat wo in my log. Donut: I can't wait for you to start that 3 week cycle.
Click to expand...

I'm pretty excited. If I hit the numbers I have in mind, it will be a good base. After that 3 week block, I will take a deload week, then start my 16 week training block for my meet. 500/350/600 is my goal for that meet if everything goes perfect. Once my damn videos process on youtube, I will post my pause squats. I took my stance out a smidge and really focused on throwing the bar back and hips forward and my form looks 100% better thanks to your observation.
 
6/18/08

Fucking TIRED today!

Squats

Bar*10
135*8
225*5
315*3
405*2
455*1
495*1
585*1 Ties PR, and was stronger and faster than previous PR.

605*1 - Lost it forward. God DAMN I'm getting tired of that. I think I know how to fix it though.

500*5 +1 rep PR

405*15 +3 rep PR

Last week I hit the 585, but didn't go up afterwards. Hitting a rep PR on 500 AND on 405 feels great after two max efforts.

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/V73m9kZ88wk&hl=en"></param><embed src="http://www.youtube.com/v/V73m9kZ88wk&hl=en" type="application/x-shockwave-flash" width="425" height="344"></embed></object>
 
Squat
605 x 1 (+5lb PR)

I'll type up the actual log entry when I get back...
 
Lusst said:
Squat
605 x 1 (+5lb PR)

I'll type up the actual log entry when I get back...
Click to expand...

The problem with squatting so much weight is that it's only a 0.8% improvement. This must make you feel like shit.
 
Fatty thinks he's so smart with his words and his math.
 
The problem with Fatty's team is that they fucking suck donkey balls.
 
Squat
135x5
225x4
315x3
405x2
*belt & wrist wraps*
5 -7 min rest per set
475x1
535x1
570x1
605x1 (+5lb PR)

Hex DB End Holds
45lb DBs - 2 min rest per set
Sets:
  1. 7 seconds
  2. 6 seconds
  3. 5 seconds
  4. 3 seconds

I should actually thank you Fatty - I used your method for attacking a PR; just fucking go for it and not dick around with the warmup weight.

The 535 set felt like utter shit and I was truly worried that I had lost a shitload of strength since. I then told myself to stop being such a pussy and do my thing.

Mindgames ftw.
 
Yesterday


5 min bike warm-up

BWS x10

OHS, 65x5


Squats
135x5
405 *walkout*
205x6
205x5 - Pissed off at myself here. I had the bar settin' wrong or somethin' on both these sets, cuttin' off the circulation to my right arm again. I can't get my hands any further apart, or they'll hit on the catches and safety bars. Wasn't a problem on any other sets, altho I did feel it startin' on the next set, but I managed to get the bar shifted around so that it went away...

225x9
245x5
265x3
285x3
295x3 *+2 rep PR*

Ended up makin' some noise to get up on the last rep of 295, but I made it.
 
Sweet dude!

My hand position is as follows: pinky finger on the ring. I was always scared of cutting off my fingers on the safety bar during a failed squat.
 
6.20.08

ME Lower

Warm-Up: 5 min. stationary bike

Squats

45 x 5
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3
345 x 1
345 x 1
255 x 1
355 x 1

Squats were on fire tonight and very easy...

Bulgarian Split-Squats

40's x 8
40's x 8
40's x 8

Romanian Deadlifts

135 x 7
135 x 7
135 x 7

First time doing these...so I went light to concentrate on form.

Decline Zombie Sit-Ups

40 x 10
40 x 10
40 x 10
 
Lusst said:
Sweet dude!

My hand position is as follows: pinky finger on the ring. I was always scared of cutting off my fingers on the safety bar during a failed squat.
Click to expand...

Thanx.

Wow. Maybe I should try with my hands in a lil instead of out. I usually have my pointer finger about a half inch or so outside of the ring for back squats. I had that thought about my fingers when I tried with my hands a lil further out and felt the safety bars on my wrists when I hit the bottom of the hole... Ascedent suggested I try a lil wider to help with the circulation thing, but I dont think I really can, and hopefully I've got that figured out now, altho my right AC Joint separation has been actin' up again. That might have somethin' to do with it, too... Need to hit the re-hab for that hard.
 
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