Sunday, August 19, 2012

Monday 8.20.12

Max's max box squat.

1. Box Squat
work up to a 1 rep max - Box set up at parallel.

2.  Back Squat Medley
10 reps at 30%
10 reps at 40%
10 reps at 50%
10 reps at 60%
Max reps at 60%
Percentages of 1RM "free" Back Squat that we established at the beginning of this program.  Rest as needed between sets.  Gold standard is 30+ reps on the last set.  This is taken from Tom Platz's Squat Training program.  Tom does the final set with 405 for 30+ reps (and can do 225 for 100 unbroken reps!).  Check him out below doing 500x23.

3.  Glute Ham Raises
3 x 6-10



59 comments:

  1. Did anyone really want to walk on tuesday anyway?

    ReplyDelete
  2. Based on the video Ben posted, I'm gonna go with back squat - no box.

    ReplyDelete
    Replies
    1. Thanks! I couldn't load the video on my phone :/

      Delete
  3. 1. 1RM box squat - 265#, getting more comfortable with this movement, limited by time, but felt like i had another 10-15# in this lift.

    2. 10 @ 85#
    10 @ 115#
    10 @ 145#
    10 @ 175#
    30 @ 175#

    i totally misjudged how strong i felt on this. if i had the mindset before i got under the bar to get 40, i could have done it. my 1RM back squat is nothing to brag about, but i had this weight all day.

    ReplyDelete
  4. 1. Box Squat - New 1RM - 385#

    2. Squat Medley -
    10reps @ 30% - 115#
    10reps @ 40% - 155#
    10reps @ 50% - 192.5#
    10reps @ 60% - 230#
    Max reps @ 230# - 32reps.

    3.Glute Ham Raises. I hate these things with a passion. >) 6/10/8, on the floor with a band around a pole. My hams hate me.

    ReplyDelete
  5. 1. Box Squat: 290#
    2. Max Reps 60%: 32 @180
    3. Forgot to do Glute Hamstring. Dammit.

    ReplyDelete
  6. 1. is Back Squat and then 2. is free squat and based off free squat%
    Is that correct?

    ReplyDelete
    Replies
    1. 1 is box squat just like last Monday
      2 is a regular back squat-no box-based on your 1rm back squat

      Delete
  7. Box Squat 1 RM: 225#
    60% to failure: 45 x 150#
    GHR's

    ReplyDelete
  8. Box Squat – 1RM 330# PR Box Squat and Squat
    Squat Medley – 100/135/165/200/37 @ 200#
    GHR 3x7

    Great to lift with MDV and Big Bri again!

    ReplyDelete
  9. Box squat 385 (PR)
    Back squat 230x22
    GHR 2x6

    ReplyDelete
  10. 1. 335# (20 lbs more than last week!)
    2. Based on 350# 1 rm
    10 @ 105
    10 @ 140
    10 @ 175
    10 @ 210
    20 @ 210 (back failing before legs)
    3. Done

    ReplyDelete
  11. Box Squat- 155
    10@ 55
    10@ 65
    10@ 85
    10@ 100
    20@ 100

    GHR-8,8,6. Used a purple band attached to the pull station to help assist. Insanely hard still!

    ReplyDelete
  12. Box - 345
    Max rep - 215x28
    GHR - check

    ReplyDelete
  13. Box: 165#
    Max rep: 112# x 33
    Ghr: felt stronger on these than 2 weeks ago

    ReplyDelete
  14. BOX SQUAT- 275
    10@95
    10@125
    10@155
    10@185
    16@185
    ghr

    ReplyDelete
  15. Box - 215
    Max rep - 120 x 30
    GHR - 3 x 10

    F/36/125

    ReplyDelete
  16. I've been doing exactly what coach D said not to do! A Lil outlaw, a Lil cfne, a Lil of my own program, and just about to add some OPT. Instead I decided to stick to this site and commit to it!!!

    Box Squat 385# (16in box)

    10@110
    10@145
    10@185
    10@220
    32@220

    JC is back!!!

    ReplyDelete
    Replies
    1. Yeah buddy!!! Don't think, just do- its liberating!

      Delete
  17. Box squat – 315 (PR from last week)
    Medley – done, max rep - 225×33
    Glute Ham Raises – done

    ReplyDelete
  18. Box squat 200
    Back squat
    75
    100
    125
    155
    155(30 reps)

    28/F/155

    ReplyDelete
  19. 1. Box Squat @235# .....felt way better than last week
    2. 70/95/120/140/140 x 50 reps with more in me...kinda mad that I didn't go to failure..i think i just stopped at the number...grrrr!
    3. 3x10 with10# plate

    ReplyDelete
  20. 1. Box squat @ 235 (ran out of time; 255 last time)
    2. 75-100-125-150-150 x 35
    3. GHR - cant do these on my hamstring

    ReplyDelete
  21. 1.) Box Squat 295
    2.) 10 @ 95, 135, 165, 195 then 31 @ 195
    3.) GHR 3 x 10,10,7

    ReplyDelete
  22. Box squat 155
    10 @ 55, 65, 95, 110, then 14 @ 110
    GHR -done with purple band -8, 8, 7 -

    ReplyDelete
  23. Box Squat: 335#
    100,135,160,195, 195#*34
    GHR 3*10

    ReplyDelete
  24. Box Squat- 360 (up 5 pounds)
    110x10
    145x10
    180x10
    210x10
    210x20 low back cramped up before everything else failed. I did these in chucks. I'd like to try it in my Oly shoes next time to see if a more vertical torso would save my back a bit to squeeze out more reps.

    No GHR= 3x a superset of band hamstring curls (12,12,10) and weight back extensions ( 25x 12, 12, 12)

    ReplyDelete
  25. 1. Box Squat max -419#
    2.115,155,195,235,235x15 :(....back was crampy and motivation was too low, although my beer and ice cream levels were high from Sunday? Who would of thought...
    3.check

    ReplyDelete
  26. 1. Box Squat 295# stuck from last time
    2. 95/125/155/185/185x42
    3. Assisted w/ Band - Complete

    ReplyDelete
  27. 1. 285
    2. 32 reps at 190lbs (I did 20 then stopped so I redid it-still could have done more, just unfamiliar territory and needed to be stronger mentally)
    3. 6's check, Better than last time.

    ReplyDelete
  28. 1. 420 (Up 15 lbs)!
    2. 245 x 20. Seriously need to work on my work capacity apparently
    3. Check

    On a side note: Ben, I'm not questioning your programming by any stretch, but I was wondering why we are 1RM box squatting again so soon? What is the idea behind it? I only ask to learn, not to belittle so please don't take it that way =)

    ReplyDelete
  29. 305# (10# PR) / 38 reps @ 190# / GHRs

    ReplyDelete
  30. Box Squat 285#
    Medly 90,120,150,180
    60% Max w/ #180 x 45 Reps
    GHR 3X10

    ReplyDelete
  31. Box squat: 315
    Medley: 44 reps@ 200#
    Ghr: 3 x 6

    ReplyDelete
  32. Box squat: 265#
    Medley: 30 at 170#

    Didn't feel safe where I did these so kept weights and reps light.

    ReplyDelete
  33. 1. 166
    2. 50, 65, 85, 100 - 55 reps @ 100 - should have done more weight
    3. GHR - 3x10

    ReplyDelete
  34. 1. Box Squat 175
    2. Medley 23 @ 120
    3. GHR 3x10

    ReplyDelete
  35. 1. Box Squat: 235# I used a 5 gallon bucket this week, because the small side of the box is still too tall for me. Gotta do what you gotta do.
    2. Medley:70/ 90/ 110/ 135/ then 40 reps at 135#
    3. Glute Ham Raises: 3x10

    Worked on a progression for windshield wipers and muscle ups afterwards.

    M/27/5'4"/135#

    ReplyDelete
  36. 1. Box Squat: 405# - 18" box
    2. Medley: 95,125,160,190 then 30 reps @190#(felt like I had a little more in the tank)
    3.Glute Ham Raises on the floor: 3x10

    M/26/6'0"/205#

    ReplyDelete
  37. Box Squat 165, 20# less than last week. No belt today.
    Medley: 30 @ 105#
    GHR: 6, 8, 8

    ReplyDelete
  38. 1. BOx #205 (way down from last week... not sure what happened)
    2. 10@65/10@95/10@115/10@135/ 38@135
    3. GHRs - the worst things ever
    4. Splits prac.
    Awesome day! Thanks Ben!

    ReplyDelete
  39. Left knee hurting, so kept it sort of light

    1. 225#
    2. 18 reps@175lb (60%)
    3. check

    Loved it!

    ReplyDelete
  40. 1 - 315. stayed the same. Hips very locked up. Lot's of pre wod mobility for Tuesday!
    2 - 21@195
    3. check

    ReplyDelete
  41. Adam - it's a legit question. The conjugate method used by the guys at West Side Barbell usually revolves around 3 week cycles. Louie believes, and I agree, that you can make adaptations (both CNS and Muscular) for about 3 weeks before you start to get diminishing returns. Some of their top guys will rotate movements every week, but I don't believe anyone in the CrossFit community is at that level.

    ReplyDelete
  42. 1. 1 RM box squat 335
    2. Medley
    10@ 135
    10@ 155
    10@ 175
    10@ 215
    Max reps @ 215- 40 reps
    3. GHR 3x 6reps

    ReplyDelete
  43. Box squat 345#

    Medley
    115#, 155#, 195#, 230#
    230# x 20

    Did good mornings instead. 3x10, 135#

    ReplyDelete
  44. 1. Box Squat - 320# - 45# PR
    2. Did 200# x 33 reps
    3 GHR - Check.

    ReplyDelete
  45. Box Squat-255
    10 reps @ each- 30% 75#/ 40% 95#/ 50% 120#/ 60% 145#.
    25 reps @ 155.
    GHR's 3x6 w/band

    ReplyDelete
  46. 1. Box Squat (285#, PR)
    2. Back Squat (based on 315# 1RM)
    -30% (95#) x10
    -40% (125#) x10
    -50% (155#) x10
    -60% (185#) x10
    -60% (185#) x15
    *Felt a twinge in my groin so didn't go to complete failure on last set.
    3. GHR (3x6)
    *First time trying these on a GHD and they are freaking brutal! Awesome!

    ReplyDelete
  47. 1. 315
    2. 10 @ 90, 10 @ 125, 10@ 155, 20 @ 185.
    3. done
    Extra 2K row, 7:34. Just wanted to have the row time for the wod tom.

    ReplyDelete
  48. 1. 325
    2. done, then 20 @ 207
    3. Done

    ReplyDelete
  49. 1. 395
    2. 205x14. Felt awful after box...
    3. Done

    ReplyDelete