Monday November 30, 2009

Noon class with Angel

We kept up with the recent monday squat day routine. Today was the 5th week of squats and he had us find our 1RM to help chart our progress.

Went up 5# to 355. I failed at that same weight on the first attempt. Bozman pointed out my slow speed out of the hole as the fault on that one.

Did a press/pullup workout with bands on the press bar. Max reps of each in a minute. 18/18. It was an arm killer.

Did some 5's and triples to finish out my day on the bench. Old PR was 230 for 1, today I got 240x3.

Tuesday July 07, 2009

Tuesday July 07, 2009
12pm Class

Kelly had us warm up with some sets of floor pressing and 'light' squatting, then wanted us to find our 5 rep max weight for a squat. This was the third set that I thought was going to be my last lift, but he wouldn't have it. Two lifts after 265, I'm glad I was pushed to pick up the bar again.

Thanks to Angel for the spot. Having him 1cm away from my chest did wonders for confidence knowing he wouldn't let me staple myself to the ground.
185x5, 225x5, 265x5, 275x5, 295x5, 300x2

295# was my max 5 rep squat today.

Squat x5 @ 295# 07/07/09 from Aaron on Vimeo.

Tuesday May 19, 2009

12pm weightlifting with Kelly

5x5 backsquat @ 225#

This was too light in hindsight. Didn't start to feel shakey at all until last set. Shoot for 255 or 260 next time. On an upside, I feel like I've dialed in my setup at far as bar positioning.

Tuesday March 17, 2009

Noon weightlifting w/ Kelly.

Kelly has us 'box squat' today. He had us take a wide stance to put us at the limits of our hip flexibility. We would squat down and sit on a few plates that placed our knee angle slightly below parallel, come off hamstring tension, then reactivate and rock forward then up. It taught us to be explosive out of the bottom position. The idea was to work up to something heavy.

Not paying attention to what was on the bar, I counted up the weight and realized I had just done my previously recorded PR weight easily, put on 10 more and did a regular back-squat @ 305 for a new PR. I think I had some more room to increase the load because the 305 felt like it came up easily as well.

Monday October 20, 2008

Back squatted and did weighted dips (53#) w/ Angel this afternoon. We were shooting for 3s on the squats and 5s on the dips.

Squats / Dips
225 x 3 / 5
235 x 3 / 5
255 x 3 / 5
265 x 2 / 5
275 x 2 / 5
295 x 1 / 5

The 295 rep was a fluke. The bar was lopsided to the right. When I picked it up I thought something was wrong because I had to keep recorrecting my grip and pulling down on my left arm using my back as the fulcrum. Angel laughed because he realized by the end what I'd done. Nothing like PRing an unbalanced bar at the end of a workout.

Tuesday October 14, 2008

Worked on back squatting, trying for a new PR. Previous was 265.

New squat PR: 280#

One failed attempt at 285 before I stepped it back.