800M run
Box jumps: 10 sets, 2 reps
Hanging power cleans: @95 – 10 sets, 3 reps
GHR: 60 reps
Kettle bell swings: @35 – 60 reps
geek lifter
"It's not easy — Get over it!"
Category Archives: Squat
2011-10-24: Squat
No squat for me…
800M run
GHR: @270 – 3 sets, 15 reps
BE: 3 sets, 15 reps
Side steps (w/orange band): 5 sets, 15 steps left/15 steps right
Lateral pull down (long bar): @120 – 3 sets, 15 reps
Lateral pull down (v-bar): @100 – 3 sets, 15 reps
C/S row: @45 – 3 sets, 15 reps
2011-10-17: Squat
Squat:
@65 – 1 set, 12 reps
@115 – 1 set, 12 reps
@155 – 1 set, 12 reps
@185 – 5 sets, 12 reps
GHR: 3 sets, 12 reps
BE: 3 sets, 12 reps
Kettlebell swings: @36 – 3 sets, 12 reps
2011-10-10: Squat
800M Run
Squat:
@45 – 1 set, 10 reps
@135 – 1 set, 10 reps
@185 – 5 sets, 10 reps
Super set:
– GHR 10
– BE 10
Kettlebell swings: @35 – 5 sets, 10 reps
800M Run
Lateral pull-downs: @125 – 5 sets, 10 reps
2011-10-06: Squat
Squat (w/green bands):
@65- 1 set, 5 reps
@115 – 1 set, 5 reps
@155- 1 set, 5 reps
@205- 10 sets, 2 reps
Super set with
– GHR 10 reps
– BE 10 reps
Lateral pull downs: @140 – 3 sets, 10 reps
Lateral raises: @15 – 3 sets, 10 reps
Front raises: @15 – 3 sets, 10 reps
Chest supported row: @70 – 1 set, 15 reps
2011-09-29: Squat/Deadlift
800M jog, 20 sit-ups, 10 push-ups, 20 slr
Squat (w/@120 of chains):
@65- 1 set, 5 reps
@155- 1 set, 5 reps
@205- 1 set, 2 reps
@245- 1 set, 2 reps
@295 – 1 set, 2 reps
@245- 8 sets, 2 reps (for speed)
Deadlift:
@135 – 1 set, 5 reps
@225 – 1 set, 2 reps
@315 – 8 sets, 2 reps
GHR: 3 sets, 10 reps
BE: 3 sets, 10 reps
2011-09-26: Squat
Squat (to mid-box):
@65 – 1 set, 5 reps
@135- 1 set, 5 reps
@155- 1 set, 5 reps
@205- 1 set, 3 reps
@245 – 1 set, 3 reps
@295 – 1 set, 3 reps
@335- 1 set, 1 rep
@385- 1 set, 1 rep
@425 – 1 set, 1 rep
@475 – failed
GHR: 5 sets, 10 reps
Reverse hypers: @270 – 5 sets, 10 reps
BE: 5 sets, 10 reps
2011-09-22: Squat
800M Jog
Squat:
@65 – 1 set, 5 reps
@115 – 1 set, 5 reps
@155 – 1 set, 5 reps
@215 – 1 set, 5 reps
@245 – 1 set, 2 reps
@315 – 1 set, 2 reps
@335 – 10 sets, 2 reps
GHR: 5 sets, 10 reps
BE: 5 sets, 10 reps
Reverse Hyper: @270 – 5 sets, 10 reps
2011-09-15: Squat
Run 1 lap (800M):
Squat (w/green bands):
@65 – 1 set, 5 reps
@115 – 1 set, 5 reps
@155 – 1 set, 5 reps
@205 – 1 set, 2 reps
@225 – 15 sets, 2 reps for speed
Reverse hypers @270: 3 sets, 10 reps
GHR (w/orange band): 3 sets, 10 reps
2011-09-01: Squat
Warm up: 30 sit ups, 20 push ups, 20 BE, 20 SLR
& Rowing – 1,600M
Squat (dynamic, for speed):
@65 – 1 set, 5 reps
@115 – 1 set, 5 reps
@155 – 1 set, 5 reps
@205 – 1 set, 5 reps
@245 – 2 sets, 2 reps
@275 – 2 sets, 2 reps
@295 – 2 sets, 2 reps
@335 – 4 sets, 2 reps
