Back Squat
5x45
5x95
5x135
3x185
3x225
Belt on
1x275
1x315
1x365
1x385 (PR + 10)
1x405 (PR + 30), Booyeah
Fx425
Fx415
A 405 back squat has been a goal for me now for quite a while, and I'm pretty happy that I finally hit it. It didn't feel too hard, hence the jump to 425. Plus, I wanted to beat Gordon =). 425 was, shall we say, a heavy negative. 415 was a little closer. I got stuck maybe 30-40% up. I might have hit it if I hadn't attempted 425, but eh, there's always next time.
I also realized that with a 405 squat, I'm now over a 1200 total unless my bench and deadlift have regressed significantly, putting me in the Masters category at 165 and maybe within Masters for 181 (and thus Elite for 165). Yay.
Deficit Deadlifts (~4.5")
5x135
5x225
3x315
1x365
Belt on
1x405
1x455
1x475
1x495
The 475 was pretty good. The 495 was arched...like a cat. I don't even know why I bothered. This isn't a main lift. Still, it's satisfying to know that I'm pulling from a deficit a weight that would have been beyond my max six months ago.
Pistols: 4x8
Ab Rollout: 3x6
Tuesday, December 1, 2009
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Congratulations on the new squat PR. I know that this was a long-standing objective. The next goal is to capture the #1 spot, but Godron the squat machine gets stronger as we speak. While you're eating chicken breasts, he's at Wendy's, eating real power food. Now it's a good time to ask if there were any differences in technique -- closer stance?
ReplyDeleteShit, forgot to write this: I don't think that deficit deadlifts is the right place to go really heavy.
ReplyDeleteCongrats on the PR! You're really close to hitting Elite!
ReplyDelete@Aaron: Thanks!
ReplyDelete@Danny: Hah! I did try to use a slightly closer stance this time, which I think helped me hit 405. I will play around with this some more in the coming weeks to see what works best. And yeah, I don't know why I bothered going to high on deficit deadlifts. I probably should have stuck to triples or something.
Awesome job on the PR Frank! I can't wait till I start doing singles!
ReplyDeleteBTW, I think I may have found an Olympic Weightlifting coach! His name is Denis Reno, he coaches by Brandeis University at some place called Excel Sports & Fitness on Tuesdays &Thursdays at 6 pm (which kinda sucks....) and on Saturdays at 11 am.
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