June 2, 2003Monday 030602You have one hour to: Row 1K Post results in comments as row time/5 set total squat load/row time. E.G., 3:15/2020/3:30 Westside Barbell Club is a powerlifting Mecca with an amazing history. This is one of the few gyms that has changed the face of training. Louie Simmons, Westside’s proprietor, is a pioneer trainer of champion powerlifters. Below is Louie’s patented Reverse Hyperextension apparatus, the “Pro Reverse Hyper” .
Comments
4:18, 1415 lb. total, 10 minutes of jump roping (the rowers were being used - 1st time I've ever seen anyone else on them!) Comment #1 - Posted by: Dave Campbell at June 2, 2003 9:01 AM4:17, with a 1240 total, the whole workout took about 20 minutes. The second 1K row almost killed me! Comment #2 - Posted by: John King at June 2, 2003 2:35 PMOh, by the way, I screwed up and only did 4 singles of squats! Crap, I could have posted a competitive total!!!!!!!! Comment #3 - Posted by: John King at June 2, 2003 2:36 PM3:39 1615 3:42. Took 18 seconds off of my previous best 1k row! Lots of fun! Comment #4 - Posted by: Chris Doughty at June 2, 2003 3:27 PM3:29/1575/3:31 20min total Comment #5 - Posted by: Nick Massman at June 2, 2003 5:49 PM3:52.7/675/4:07.5 Comment #6 - Posted by: Lisa Massman at June 2, 2003 6:49 PMHow deep are the squats? Olympic style or power style? Comment #7 - Posted by: Ross Greenberg at June 3, 2003 3:59 AMThe 6-2-03 blurb on the Pro Reverse Hyper aroused my interest as a way to deal with recurrent back problems. I sent Westside an e-mail, since I have the machine in a gym where I train, but it seems to go unused. I got a return e-mail in a couple of hours w/ detailed instructions, advice, and the person to phone at Westside for help w/ back rehab. Great company! Thanks for the tip. Tom Comment #8 - Posted by: Tom Green at June 3, 2003 7:47 AM3:50/1525/3:47. Took me 18 minutes to finish this workout. Comment #9 - Posted by: roger at June 3, 2003 7:47 AM3.40/2420/3.35. It took me 10 minute for this workout, however I had to use a squat machine which I believe was significantly easier than using free weights. Comment #10 - Posted by: dave mac at June 3, 2003 8:47 AMCatch me if I'm wrong Sammy but I think the idea is to go BIG on the 1RM Squats. Right? Comment #11 - Posted by: bootcamprut at June 3, 2003 11:05 AMCoach Rut, You've got it. The idea is to take excellent times on the rower and max lifts on the squat. Every second under the full hour might suggest a better possible score on the total. We would give rankings to each row time and squat total and add. Lowest total wins. Thanks, Mike, Coach Comment #12 - Posted by: Coach at June 3, 2003 1:57 PM4:24/1825/3:58 I've not squatted in some time and this really felt good! I really like this mix of metabolic conditioning and max effort work. 3:39/990/3:37. Did it all plus two clean and push presses at 135 in about 25 minutes, was in a rush to get out of the gym and start studying for my calc test. Comment #14 - Posted by: Ross Greenberg at June 4, 2003 1:39 PMDid'nt have a rower, did tabata biking instead which is 4 min, squat 1525, tabata bike again. I know its not the same but it was the best I could do. Comment #15 - Posted by: Jeff Arms at June 4, 2003 3:52 PM3:47/880/338 Set two PR's. one on the row (i was lucky before if i could row a 3:50, and on the squat (did one rep at 180.) i know the squats are low, but i'm 6'2" and only weigh 170. fun stuff! Comment #16 - Posted by: scott at June 5, 2003 9:45 AMHey Everyone, Sorry for not posting this one sooner. I was looking back in my journal and found this beauty recorded on a loose page stuffed in the notebook. I was quite surprised at the 3:27 considering my best 500 is a 139.4. While I have squatted more weight than I did here, it was not with the depth I used here. 305 is my personal best while going deep. Again, I was surprised at this because we have not done many squats lately and my previous best was more than 18 months ago when Crossfit included more squats in the WOD. Thanks again Coach. Keep 'em coming
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