March 24, 2005

Thursday 050324

Back Squat 3-2-2-2-1-1-1-1-1 reps.

Post loads to comments.

Peter_Markel.jpg

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Peter Markel - CrossFit Santa Cruz

Posted by lauren at March 24, 2005 7:30 AM
Comments

Heavy weight I am guessing. I knew it was time to hit the legs.

Comment #1 - Posted by: Phillip at March 23, 2005 6:42 PM

Nice Haircut doc!

Comment #2 - Posted by: Brent at March 23, 2005 8:24 PM

Yikes and I haven't been to the gym in a week and a half! Should be fun...

Comment #3 - Posted by: Veronica at March 23, 2005 9:01 PM

What is a back squat? it is not listed

Comment #4 - Posted by: Peter at March 23, 2005 9:26 PM

^^ A normal squat with the bar rested on your shoulders as opposed to a front squat where the bar is rested on your chest.

Comment #5 - Posted by: Nick at March 23, 2005 9:30 PM

my form has improved on this one..as follows
3-135
2-155
2-165
2-185
1-215
1-255
1-265
1-285..a struggle
1-305..failed

Comment #6 - Posted by: robertb at March 23, 2005 11:38 PM

how much rest between sets?

thanks

Comment #7 - Posted by: david jay at March 24, 2005 3:23 AM

Great!!
Left shoulder is still pretty sore, Squats work great for me. May have to lay off the pull ups and push ups though.
Steveo

Still hurting a bit from "Dan Johns Big 55" the other day, 57 reps of 300lbs on Squat

Steveo

Comment #8 - Posted by: steveo at March 24, 2005 3:26 AM

David,
As much rest as you need. Most people take between 2 and 5 minutes. Keep the workout moving as much as you can, but recover after each round.

Comment #9 - Posted by: Tony B. at March 24, 2005 3:38 AM

Outstanding...had to lift legs (including Squat) today anyway, so I just integrated this in. The entire Squat portion of my workout today:
*Non-WOD*
12 x 145
(8 x 195) x 2
(6 x 210) x 2
*WOD*
3 x 250
(2 x 260) x 3
1 x 275
1 x 270 - Fail
(1 x 260) x 2
(1 x 265) x 2
A little less on the top end than last time (down 15lbs.) but I brought the starting point up (also 15lbs.)...I think the top end loss is due to the effects of combining 2 workouts...I was just toasted. No big deal.

Only took 1 minute between sets.

Comment #10 - Posted by: Matt G. at March 24, 2005 4:23 AM


I did Front sqts instead... maxed out @ 150x3 ... shakey..... now just 12 more for the Challenge III

Comment #11 - Posted by: dave k at March 24, 2005 4:56 AM


actually that should be OHSes & not fronts

Comment #12 - Posted by: dave k at March 24, 2005 4:57 AM

dave k,

that is awesome! I would like to be as fit as you when I grow up :)

Comment #13 - Posted by: Will H at March 24, 2005 5:03 AM

Where is a good place to buy training/bumper plates? My gym doesnt have any>

Comment #14 - Posted by: Shannon W. at March 24, 2005 5:36 AM

225-275-275-275-295-305-315-325-335

Comment #15 - Posted by: KevinA at March 24, 2005 5:57 AM

The best website around...These workouts will definitely be a hard habit to break.

Comment #16 - Posted by: Ed H at March 24, 2005 5:58 AM

Off-WOD today:

5 rounds of:
21 DB swings, 55#
15 KTE
12 1-arm lunge, 35#
9 front squat, 115#

~27 min. A real smoker...

Will perform and post back-squats later.

Comment #17 - Posted by: Alex M. at March 24, 2005 6:09 AM

275x3
295x2
315x2
325x2
335x1
355x1
365x1
375x1
385x1
400x1
Accidentally did 1 extra set. Max improved by 25 lbs. Actually had a spotter today so I was a little more comfortable going heavy.

Comment #18 - Posted by: Kevin Ayers at March 24, 2005 6:32 AM

Shannon,

A lot of people here have purchased theirs from....
http://www.biggerfasterstronger.com

I have heard nothing but good things.

Comment #19 - Posted by: brian_g at March 24, 2005 6:32 AM

50kg x3
70kg x3(oops!)
90kg x2
90kg x2
100kg x1
110kg x1(bad form)
110kg x1
100kg x1
110kg x1

Comment #20 - Posted by: Steven N at March 24, 2005 6:41 AM

Don't have weights at home. I did a little warm up today: .5 mile run, 100 pushups, 100 situps, and negative HSPU's till I had to get ready for work.

I did the motions for the WOD, but used a broom stick weighted with two 2.5 gallon water containers...all I had around to improvise with.

Ted

Comment #21 - Posted by: tedw at March 24, 2005 6:43 AM

3@60kg
2@80kg (not full depth though, so got miffed and decided on proper form from now on)
2@65kg
2@65kg
1@70kg
1@75kg
1@75kg
1@77.5kg
1@77.5kg

Comment #22 - Posted by: karl at March 24, 2005 7:14 AM

3 x 100kg
2 x 110kg
2 x 120kg
2 x 122.5kg
1 x 125kg
1 x 130kg
1 x 132.5kg
1 x 135kg(didnt go deep enough)
1 x 135kg

Comment #23 - Posted by: DavidE at March 24, 2005 7:15 AM

Shannon,

On CrossFit's homepage on the far right side (scroll down a bit) you'll find a listing of 'Equipment.' While brian_g's right about BiggerFasterStronger being 'best' from a bang for your buck standpoint, have a look at http://www.eleikosport.com/company.asp
for fun. They are the best but prohibitively expensive for most of us. There's also;
http://www.ivanko.com/.
(training plates, no bumpers though).
Have fun shopping!

Comment #24 - Posted by: RossB at March 24, 2005 7:32 AM

3x205
2x225
2x255
1x295
1x295
1x305
1xx315
1x325
Finished with some dips, pullups, crunches, L-sits and practiced one arm pullups.

Comment #25 - Posted by: Wild Bill at March 24, 2005 7:33 AM

Setted squats, drop snatches and TSC pullups:

185/15/26x3
205,215,225/20,25,30/36,36,36x2
230,235,240,240,240/35,40,45,45,45/44,52,66,66,66x1

Squats not the strongest this morning - never found "the groove". First time I've tried drop snatches and found that as soon as I hit the 50# mark I couldn't drop to full depth. Pullups a little tough as my elbows are tender from yesterday's focused "elbows-straight" L-pullups.

2x15 5# cb mills
2x10 10# cb mills
2x5 15# cb mills - form not as tight as it needs to be

Comment #26 - Posted by: kelly moore at March 24, 2005 7:33 AM

3x140
2x160
2x170
2x180
1x210
1x210
2x210
2x230
2x230
10x90
1 mile on treadmill...

First time doing weighted squats in years. No spotter, so nervous about going heavy. On most of the squats I did not go full depth, really need to work on this. I figure it was an okay workout/learning experience.

This may be a stupid question, but when recording amounts do you include the weight of the bar or just the weights on the bar?

Comment #27 - Posted by: David H. at March 24, 2005 8:25 AM

total weight, David H.

Comment #28 - Posted by: ediddy at March 24, 2005 8:38 AM

The best plates we have are the eleiko and they have been in use for over 10 years. Then best training plates we have are the Mav Rik. They had some quality issue for a few years when the owner ship changed, but got beter when it changed back. Don't buy 10 kg from eleiko if you are going to drop them. They are too thin and tend to break easily. the mav rik's are better 10 kg plates (thicker) when dropped.

http://www.mavrikbarbell.com/html/bumper_plates.html

Comment #29 - Posted by: GK at March 24, 2005 9:25 AM

3x185
2x205
2x205
2x225
1x235
1x245 (PR)
1x255 (PR)
1x260 (PR)
1x245

Didn't feel good when I started, but I guess I was strong! Beat my PR by 25lbs. Just for the heck of it, tried to max out on pullups and got 9, which is a new PR by 1. Not great by Crossfit Elite standards, but yippee!

Comment #30 - Posted by: Chris Q. at March 24, 2005 9:38 AM

Never have gone to see what my single-rep max weights are for anything, so this was not just a tough day but a real learning experience!

3 x 180
2 x 200
2 x 230
2 x 230
1 x 250
1 x 260
1 x 280
1 x 300
1 x 320 (got about 3/4 of the way down)
1/2 x 340 (failed at halfway, was very thankful for being in a Smith machine!)

I didn't feel as tired as I thought I should, so I made myself do some extras - 3 x 240 and 5 x 180, and that was all she wrote!

So, now I know I can start a little higher the next time this comes around. I also didn't realize I could squat that much. Cool. Now I'm just waiting to feel this tonight or tomorrow morning...

Comment #31 - Posted by: Andy M at March 24, 2005 10:01 AM

did both today and yesterdays back to back. felt pretty good. maxed at 235 for squat. its a weak number but i got to start somewhere.

Comment #32 - Posted by: josh at March 24, 2005 10:11 AM

I'm still feelin the OHS's from the other day. I don't know my max so I had to experiment a little.

3@205
2@225
2@275
2@285
1@295
1@295 FAIL
1@285
1@275
1@275

Yea, pain is weakness leaving the body.

Comment #33 - Posted by: Bryan at March 24, 2005 10:13 AM

back squats
135*5
185*3
185*2
195*2
205*2
215*1*5 sets

30lb. improvement

Comment #34 - Posted by: John Messano at March 24, 2005 10:22 AM


Will H... thanks for your comments...I'm still trying to grow up however

Comment #35 - Posted by: dave k at March 24, 2005 10:34 AM

225*3
245*2
275*2
295*2
315*1
335*1
355*1

Didn't feel comfortable after 355 to continue. I have not squat more than 300 on my back since I injured it in college. So, I am ok with this for now.

Comment #36 - Posted by: Neal at March 24, 2005 10:35 AM

No weights so used my sandbag to do front squats 5 x 5. Worked up to 40 KG

Warmed-up with skin the cat 3 x 3 on my rings and handstand to forward roll. Great fun!

Comment #37 - Posted by: Gally at March 24, 2005 10:45 AM

Can anyone actually do a literal 'one arm pullup' or is it the one arm pullup by grabbing your wrist. This is a goal of mine, to do a literal one.

Comment #38 - Posted by: Lino at March 24, 2005 10:48 AM

It's the wife's B-day, so it's unlikely I'll get to the gym until verrrry late!
She's turning 38, but looks 10 years younger! Really, I swear she does. Wears no make up because she doesn't need to. Works more hours than a stevadore, puts up with my crapola, raises 4 kids (5 counting me), and looks great!!
She's the smartest woman I know and the only one I'll ever be married to. I kind of love the girl!!
Happy B-day Lysa (yes, she has a name!)

Comment #39 - Posted by: Ron N. at March 24, 2005 10:48 AM

135x3
155x2
165x2
175x2
185x1
195x1
205x1
205x1
205x1

Went to just below parallel.
50 pound PR.

Comment #40 - Posted by: Ahmik at March 24, 2005 10:54 AM

Lino I have heard of people doing a one arm while holding a wieght plate in the other hand, but never actually seen it.

Comment #41 - Posted by: R at March 24, 2005 11:05 AM

All sets to a few inches below parallel. Wide stance, no belt.

I didn't time rest intervals, but I kept them short (about 1-2 minutes) and made an effort to jump back in before I felt recovered. As a result I started to fail well before my anticipated 1RM.

205x 3 (easy)
225x 2, 2 (getting tough), 2
235x 1, 1, 1
240x 1 (failed, glad I hat a spotter)
235x 1 (some spotter assistance, very little though)

Comment #42 - Posted by: Chris Mason at March 24, 2005 11:24 AM

225 x 3
245 x 3
245 x 2
245 x 2
265 x 2
265 x 1
265 x 1
265 x 1
265 x 1

Comment #43 - Posted by: Todd B at March 24, 2005 11:28 AM

The squat rack was tied up so I had to make due with a Cybex plate loaded leg press.
Weights listed are by the amount of the plates
I also did sets of 3 since leg presses are easier
3x180
3x270
3x320
3x360
3x450
3x540
3x590

Comment #44 - Posted by: Jim N at March 24, 2005 11:33 AM

Ron N. - nice catch!

Comment #45 - Posted by: John Messano at March 24, 2005 11:56 AM

245 x 3
265 x 2
285 x 2
305 x 2
325 x 1
345 x 1
365 x 1
385 x 1
405 x 1

Comment #46 - Posted by: Bob Cornute at March 24, 2005 11:59 AM

sprint warmup
3*155
2*165
2*175
2*185
1*190
1*195
1*200
1*205 (fail)
5*135
5*135

The last two sets 5*135 I focused on holding for a second in the hole, and then exploding up.

followed up with plyometrics: 4 sets of box jumps and 4 sets of 12 lb "rage ball" * 10.

Comment #47 - Posted by: Patrick at March 24, 2005 12:11 PM

195K 429ish pounds
new PR for me

Comment #48 - Posted by: josh everett at March 24, 2005 12:15 PM

3 x 135
2 x 185
2 x 225
2 x 235
1 x 245
1 x 255
1 x 265
1 x 265
1 x 265

Comment #49 - Posted by: Mulcahy at March 24, 2005 12:22 PM

3@225
2@275
2@295
2@315
all 1's at 325
more weight is possible but at the expense of form (for now).

Comment #50 - Posted by: timM at March 24, 2005 12:29 PM

3x155
2x165
2x175
2x185
1x195
1x195
1x205
1x210
1x215
BW = 180
I think my previous PR was 205, and my form was better this time.

Comment #51 - Posted by: Sam L at March 24, 2005 12:44 PM

I am impressed reading the posts and seeing the big weights some of you are doing. I have always done more benchpresses or deadlits as compared to squats, so my leg strength is lagging. I will try tonight in my garage-gym with my power rack. It will be nice not worrying about missing or not being able to get back up.

Comment #52 - Posted by: John P at March 24, 2005 1:01 PM

Got up to 215 lbs, failed on 225.

Comment #53 - Posted by: Mark G. at March 24, 2005 1:15 PM

Warm up: 15min on Life-Cycle 100 rpm at level 9....
225x3,245x2,275x2,300x2,315x1,335x1,355x1,385x1/2,385x1/2...run 4 miles while pushing my kids...hurting.......

Comment #54 - Posted by: frannie at March 24, 2005 1:25 PM

Backsquat
3x 185#
2x 205#
2x 215#
2x 215#
3x (1x 225#)**prev 1RM
2x (1x 235#)

Hectic day, even with the new 1RM just couldn't get everything to feel right today...

ended with multiple sets of 3 with 185# and full depth with brief hold at the bottom.

Comment #55 - Posted by: jdg at March 24, 2005 1:27 PM

Felt kind of weak today; form was there but felt weird.

BW=145

3x160
2x180
2x200
2x210
1x230
1x240
1x255
1x265
1x270

WOD was number 2 on the day; started my morning off with 100 pullups, 200 pushups, 300 situps.

Comment #56 - Posted by: JSP at March 24, 2005 1:31 PM

olympic bar
warmup- stationary bike 5 min 135x10, 185x10
225x3
255x3
275x2
295x2
305x2
315x1
275x1
315x1
325x1
felt ok not bad considering knee surgery once upon a time and 46 yrs old

Comment #57 - Posted by: tim w at March 24, 2005 1:56 PM

Executed the WOD @:
185 x3
225 x2
245 x2
245 x2
265 x1
265 x1

(Smith used for safety and depth on last 2 sets, however probably not desirable to use as a rule.)
275 x1
285 x1

Additional sets of squats (barbell) at 225 and 185 to work on sheer form.

Comment #58 - Posted by: Brand at March 24, 2005 2:06 PM

Best wishes to your wife, Ron!

Comment #59 - Posted by: RickB at March 24, 2005 2:13 PM

Short, sweet and satisfying!!
No time to do much of a warm-up, so jumped right into it.
245x5
275x3
275x3
300x2
300x2
300x2
315x1
350x1
365x1
385x1
385x1
365x1
A big jump in weight, and a new PR for me
Steveo

Comment #60 - Posted by: steveo at March 24, 2005 2:19 PM

3x225
2x245
2x255
2x265
1x275
1x285
1x295
1x305
1x315
All pause squats

5 minute rest then:

5 rounds of:
50 rope skips
6 burpees(non-sissy variety)
20 lunges
20 situps
20 hindu squats

Comment #61 - Posted by: John Walsh at March 24, 2005 2:20 PM

3x135
2x185
2x195
2x195
1x205
1x210
1x215
1x205
1x210

This is my first time doing low rep high weight squats. I'm used to high reps at really low weight, so I wasn't really confident to go high. I liked it though -)

Comment #62 - Posted by: brendan at March 24, 2005 2:29 PM

Did crossfit warm up and then...
3x135
2x185,185
1x195,200,210,220,225(PR)

felt pretty good!

Comment #63 - Posted by: peter at March 24, 2005 2:29 PM

cf warm up x 3

3x10 @ 85#

Comment #64 - Posted by: dennyy at March 24, 2005 2:30 PM

snatch: 89/3,99/2,99/2,104/1,104-failed,99/2,104/1

C&J: 89/2,109/1,119/1,129/1,129/1

back squats:
155/3
165/2
165/2
165/2
170
175
180
185-failed oops
the following belted and assisted thru sticking point
185
190
190

BW=115

Comment #65 - Posted by: Veronica at March 24, 2005 2:59 PM

today 1 x 450 to dynamax ball height
yesterday 10 rounds + 7 hspu + 2 l pulls
hspu form was good
l's were good for about 4 rounds

Comment #66 - Posted by: lance at March 24, 2005 3:06 PM

45lbsx3
55lbsx2
65lbsx1
70lbsx1
70lbsx1
70lbsx1
75lbsx1

Comment #67 - Posted by: Krista J. at March 24, 2005 3:11 PM

Worked up to 375. Went to 90 deg. on last one.
Good form and deep on way to 375.

Comment #68 - Posted by: A Cook at March 24, 2005 3:29 PM

135lbs x 12
225x 5
275x 3
275x 2
275x 2
285x 2
295x 1
300x 1
305x 1
310x 1
315x 1
finished off with 4 sets of box jumps.

Comment #69 - Posted by: justin sc at March 24, 2005 3:34 PM

3x135
2x185
2x225
2x245
1x275
1x315
1x325
1x330
1x315

Comment #70 - Posted by: Andy W. at March 24, 2005 3:36 PM

225x3
250x2
270x2
285x2
295x1
300x1
305x1
310x1
315xnot a deep one fail
80% x reps 245x4

Comment #71 - Posted by: Rod at March 24, 2005 3:40 PM

Weird schedule today...

2 AM WOs:

@45 mins squash practice ....2 hours later....deadlifts(squat racks-again-were used):

BW=95 pds.

3-65 pds
3-95
2-115
2-125
1-130
1-130
1-135
1-140
1-140(failed)
1-140
2-125

No more WODs until Tuesday.

Comment #72 - Posted by: Sonia N. at March 24, 2005 3:45 PM

up to 375
no PR's today

Comment #73 - Posted by: J.J. at March 24, 2005 3:58 PM

Bwt: 190lbs

3@135
2@205
2@225
1@225
1@245
1@245
1@245
1@225

Comment #74 - Posted by: Ben B. at March 24, 2005 4:15 PM

I don't believe that my technique is good enough to do max wt. in any of my olympic lifts so I kept my reps at 5 and worked on form and built up to bwt 135#. 10+sets
I did active resting inbetween with 1/4mi slow run.

Comment #75 - Posted by: Lorie at March 24, 2005 5:01 PM

185x3
195x2
195x2
205x2
205x2
215x1x4
225x1
First time doing heavy/low rep squats

Comment #76 - Posted by: Dave at March 24, 2005 5:02 PM

My max squat was at 155lbs, all others I just worked up to that weight.

Rowed 5000 meters in 19 min. 21 sec.....FINALLY!!!

Comment #77 - Posted by: sean at March 24, 2005 5:02 PM

CF w/u x3
OHS w/45# bar
10 "explosive" pull-ups and dips (accelerate to bring hands briefly off supports) each round. I can't remember whose idea that was, but thank you!

3@225
2@245
2@275
2@295 (old full squat PR)
1@315 (old half squat PR)
1@325 (PR)
1@330 (PR!)
1@335 (PR!!!!)
1@315

Thank you CrossFit and the Zone! At 185# bodyweight I am now full-squatting more weight than I used to put up when I weighed 200# and thought that going past parallel would cause my knees to explode. How does that work without specifically training the back squat? I don't know, but I don't particularly care either because the fact is that it does work. Thanks again.

Wife: warmed up with 15 minutes of yesterday's WOD w/ 23# DB presses and jumping pull-ups w/ L-holds on the negative -- Thanks for the suggestion, Norma! That was much closer to the intended WOD than what she was originally going to do.

3x110
3x120
2x125 (BW)
2x130
2x135
1x140
1x145 - (New PR!!!!)
1x150 - failed
1x140
1x140

She's never really done back squats with any weight, so this was pretty exciting! Thank you, again, CrossFit!!!!!

Comment #78 - Posted by: Eric 2 at March 24, 2005 5:04 PM

Pin was broken on the squat rack, so I had to use the squat machine thing (Smith machine?). Because of where I had to set the safety catch, I could only go a little bit past parallel. (I stood on 25 lb. plates, too.)

3x 135
3x 135
2x 185
2x 205
2x 225
1x 235
1x 245 (parallel)
1x 235 (better depth)
1x 245
1x 255 (probably would have failed without the machine; wanted to get forward)

I did 205 lb. as my max on Jan. 20th, but that was in the squat rack, not the machine, so I can't compare.

BWt = 153

Comment #79 - Posted by: Rene' at March 24, 2005 5:23 PM

It's been a long while since I have done squats

CF Warm Up

155 X 3
200 x 2
220 x 2
240 x 2
260 x 1
280 x 1
280 x 1
300 x 1
310 x 1
310 x 1

4 step rack press 6x4
Mac Jumps 10x3 (this is a horizontal jump from a 45 degree board with bungie cords attached to a belt, you jump straight out like superman and it pulls you back and you go again, balistic movement)

Comment #80 - Posted by: GK at March 24, 2005 5:26 PM

3x 155#
2x 185#
2x 205#
2x 225#
1x 225#
1x 225#
1x 225#
1x 225#
1x 225#
BW is 158#.

Comment #81 - Posted by: Justin R. at March 24, 2005 5:35 PM

1x3@270#
1x2@270#
2x2@280#
2x1@280#
Form was Poor, adjusted wt so could get deeper and thighs parallel to floor
1x1@240#
2x1@250#
After lowering weight, form improved dramatically and felt that it was a superior workout to the heavier weights and intensity was just as high.

Comment #82 - Posted by: BGlass at March 24, 2005 5:38 PM

3X185
2X205
2X205
2X205
1X225
1X225
1X225 fail
1X225
1X205
1X215

Mike Donnelly

Comment #83 - Posted by: rosceaux at March 24, 2005 5:40 PM

Should have watched slide shows and videos before training.

Will Do squats much lower (hips below knees) with less weight.

Comment #84 - Posted by: BGlass at March 24, 2005 5:44 PM

115 x 3
125 x 2
135 x 2
145 x 2
165 x 1
175
185
195
205
I'm new to squats so this is my PR

Comment #85 - Posted by: Hooger at March 24, 2005 5:54 PM

what is the "crossfit warm-up?"

Comment #86 - Posted by: justin sc at March 24, 2005 6:06 PM

Redid workout with strict form as shown in videos and slide shows.

1x3@220#
3x2@230#
3x1@240#
2x1@230#

Different set of muscles stressed. Was taught to go parallel and not deeper. I think I like deeper better as seems more tuned to functional endeavors. Feel good.

Comment #87 - Posted by: BGlass at March 24, 2005 6:09 PM

225 x 3
245 x 2
265 x 2
280 x 2
290 Fail
285 x 1
285 x 1
275 x 1
245 x 3

Had the wrong weight on for the last set- it seemed too light and was.

Comment #88 - Posted by: Paul Si at March 24, 2005 6:10 PM

Loads came down down on this a bit since last time, but at the lighter weights felt like I could do lots of additional reps. Converted from kg's:
Warmup 10 x 133
3 x 221 (didn't go well)
2 x 3 x 199
5 x 210 (better)

Finished with light front squats, more back squats, and OH squats.

Learned the pug has gained 6 lbs over the winter...time for the Pug Zone Diet!

Comment #89 - Posted by: Steve S at March 24, 2005 6:29 PM

Forgive my ignorance, but who is Peter Markel?

Comment #90 - Posted by: rcl at March 24, 2005 6:32 PM

in the am, for time: run 1.5mi

time: 9:35, PR w/ a bit of wind and, as always, at ~4000ft. i keep gettin closer to the illusive 9min mile and a half (illusive bc ive never been a runner and i weigh 200lbs).

then for the WOD, i did front squats instead as follows:

5:115 3:135 2:145/155/155 1:165(F)/155/165/165/175 2:155
up until the failure i was starting from the ground then (thankfully) the rack opened up, which made things much easier. these were definitely affected by the earlier run.

then i gave the back squat a try 5x135...holding form (which was why i chose to do FSs instead) was easy after having done FSs. i closed w/ some 20 and 30# DB static maltese holds...pooped.

Comment #91 - Posted by: ediddy at March 24, 2005 6:49 PM

185
205
225
245
265
270(PR for me going ass to grass)
245
245
245

Great workout. Finished with some tuck lever pullups and dips.

Comment #92 - Posted by: brian_g at March 24, 2005 6:49 PM

20 min elliptical workout levels 12/12

135x3
175x2
205x2
225x2
245x1
235x1
225x1
215x1
205x1

good to be back though i only did 2 WODs this week. i improvised the other 2 days as i'm easing in after a month off.

Comment #93 - Posted by: kevin o at March 24, 2005 7:06 PM

I subbed front squats. A new PR 160#, my previous best was 135#.
-Brandt

Comment #94 - Posted by: Brandt Stickley at March 24, 2005 7:08 PM

Did yesterday's work-out today. Got 14 rounds of 7 HSPUs and 12 L pull-ups in 20 minutes. Ran 6 miles in the AM and worked on some OHS.

Comment #95 - Posted by: Todd H at March 24, 2005 7:14 PM

3x95
2x125
2x135
2x150
1x160
1x170
1x185
1x200

bwt 110. Nothin' to write home about...
kb snatches: 18x20/20, 26x15/15, 35x12/12 and some club fun.

Comment #96 - Posted by: Lynne Pitts at March 24, 2005 7:17 PM

3 x 225
2 x 245
2 x 255
2 x 265
1 x 275
1 x 280
1 x 285
1 x 295
40 x 135
probably could have gone heavier.i had my left acl replaced and had pins put in the tibia and
fibula from breaking my leg in the same incident
a little over two years ago. both have gotten
aggravated when i have squatted too heavy, but i
have to say all of the body squats seem to have
loosened up my knee well as these are my first
back squats in a year and my knee felt very good

dan santini

Comment #97 - Posted by: dan s at March 24, 2005 8:07 PM

Back Squat 115x3,135x2,145x2,155x2,165x1.170x1,175x1,180x1,185x1

Comment #98 - Posted by: LisaR at March 24, 2005 8:11 PM

3 x 150
2 x 170
2 x 180
2 x 190
1 x 200
1 x 205 - PR
1 x 210
1 x 215
1 x 220 - and I started learning what a real sticking point feels like.

All done pretty much butt to the ground. I concentrated on pushing the floor away which helped me stay on my heels.
bwt 190

Comment #99 - Posted by: Stanton at March 24, 2005 8:13 PM

Correction: I did not add the bar weight to my previous post...

3x185
2x205
2x215
2x225
1x255
1x255
2x255
2x275
2x275
10x135
1 mile on rowing machine (I accidentally wrote treadmill on my other post) I wasn't thinking very well this morning :)

Comment #100 - Posted by: David H. at March 24, 2005 8:17 PM

2 WOD's today:
Yesterday'd= 5 rounds
Todays as follows:
225, 245, 275, 305, 315, 345, 355, 405(fail)

Comment #101 - Posted by: Eddie Lugo at March 24, 2005 8:36 PM

i dont like doing really heavy squats because my legs get big quick. I need smaller legs to pass my APFT run.

I ran 5 miles finished at 36:30. Felt like I could have finished at sub 35 min.

Will pick back up with normal WOD tomorrow.

Comment #102 - Posted by: John H. at March 24, 2005 9:14 PM

Did tabata squats instead.
22,20,15,15,15,13,13,13.

Comment #103 - Posted by: Cesar. at March 24, 2005 9:38 PM

up to 257 with good form

Comment #104 - Posted by: kyle at March 24, 2005 9:47 PM

Pack Workout @ Brand X: (slightly modified by mistake)
25 Burpees with 10# dumb bells
25 pull ups - 15 unassisted and 10 assisted
20 Burpees with 10# dumb bells
20 pull ups - 10 unassisted and 10 assisted (should have been 25 total but I screwed up.)
15 Burpees with 10# dumb bells
25 pull up - 8 unassisted and 17 assisted pull ups (9 of the last set of assisted ones were more like rows with toes of one foot propped up on a tiny ledge.)

37:20 OH man that was a good workout! All the pull ups were singles. Stretch band assist or kipped.

Comment #105 - Posted by: LauraR at March 24, 2005 10:47 PM

Jogged about a quarter of a mile to warmup. Hadn't jogged further than 100 feet since I blew out my Achilles in April, 2000. No kidding. Legs felt like lead, ankle felt 100%.

Back squat
40x3
50x2
60x2
70x2
80
90
92.5
95
97.5 (215 lbs.)

My p.r. is 102 (225), so that was pretty good squatting. Bodyweight 75kg.
Finished with complex of Cln+FS+PP+BS+PP+OHS for 20 reps. Took a few breaks to get all twenty. Then I went for a one-hour dance lesson! I'm tired.

Comment #106 - Posted by: Lincoln at March 24, 2005 11:14 PM

bw: 69kg

3x50kg
2x60,70,75kg
1x80,85,87.5,90,95kg

Could have gone heavier but this was the first time I've done back squats without a rack or spotter so I felt a bit insecure.

Comment #107 - Posted by: jorgen at March 25, 2005 5:23 AM

Body Weight - 163
Height - 69"

275
285
295
295
315
315
315
315
315

Comment #108 - Posted by: Steve at March 25, 2005 7:00 AM

Bike 15 min for warm up.
3x235
2x245
2x255
2x265
1x275
1x285
1x295
1x305
1x315
1x325
Miscalculated my starting weight so I did an extra rep. to obtain my goal of 325lbs a new personal record with room to improve. I have a lot of energy left.

Comment #109 - Posted by: Shane @ Rescue 3 at March 25, 2005 7:54 AM

w/45# Bar
Back Squat X25
Front Squat X 25
OHS X 25
Run 400 M
Shoulder Press X 25
Push Press X 25
Push Jerk X 25
Run 400 M
Hang Clean X 50
Run 400 M
Snatch X 50
Run 400 M
@ 23:00

Comment #110 - Posted by: Jeff at March 25, 2005 10:04 AM

Tried to remember the set/rep count and left out one set of two - did one then instead.

3 x 205
2 x 225
1 x 235 (forgot I was still in the two count)
2 x 235
1 x 245
1 x 255 (fail, didn't count)
1 x 245
1 x 245 (fail, didn't count)
4 x 235

Comment #111 - Posted by: robp at March 25, 2005 11:21 AM

3 x CF Warm up. I was not sure of my ability so I started light (good thing too!)
BW = 72kgs
3 x 60kgs
2 x 70kgs
2 x 80kgs
2 x 90kgs
100 kgs
110kgs
120kgs
130kgs (286lbs)
140kgs (fail - got down nice and low but didn't have it in me to get up)

Comment #112 - Posted by: Dave_mac at March 25, 2005 1:04 PM

1x135
2x225
2x285
2x315
1x355
1x385
1x405
1x425 PR
1x435 PR

I used a bit wider stance than normal. That seemed to help. I used a belt (skinny, generic Valeo, not the Powerlifting ones) for the last 2-3 reps. No wraps or any of that stuff.

Did 9 really good L-Pullups after that. Legs way up. I was impressed with myself, if I do say so myself. The guys in the gym that can outsquat me--and there are only a couple--can't do ANY pullups, as far as I can tell. Finished with some speed pullups, and a set of 15 full contact twists with 70 pounds on the end. Something about the way that twists my stomach always makes me want to throw up, but it's a great exercise. Good workout.

Comment #113 - Posted by: barry cooper at March 25, 2005 3:36 PM

3X225
2x245
2x245
2x245
Had to stop I have a lower back strain that I am nursing.

Comment #114 - Posted by: T.Rain at March 25, 2005 3:57 PM

2nd WOD today
135x3
185x2
205x2
215x2
225,235,245,255,245,235
matched my 245# deep squat PR but could'nt get out of the hole w/o a little assist on 255#. back squats are not my strength.
finished with snatch and OHS practice to 95# and then tabata sit-ups, (another weakness)

Comment #115 - Posted by: Jim Howe at March 25, 2005 5:24 PM

3 x 70kg
2 x 80
2 x 85
2 x 90
1 x 95
1 x 100 (+5 pr)
1 x 105 (+10 pr)
1 x 100
1 x 90

Comment #116 - Posted by: JW at March 25, 2005 11:24 PM

BTW=150

135x3
185x2
195x2
205x2
215x1
220x1
225x1
230Fail
215x1
220x1

First time actually using a squat rack for its intended purpose. That was cool. All reps to parallel.

-D.

Comment #117 - Posted by: Dan S. at March 26, 2005 2:42 AM

did this one a few minutes after WOD 050325 (row+bp). BW = 165#
back squat:
3x225
2x245
2x2x255
1x275
1x295
1x305
1x315
1x315 (FAIL)

finished with:
front squat 10x135
OH squat 10x135
hang clean 10x135

Comment #118 - Posted by: JC at March 26, 2005 12:01 PM

first time doing back squats in a while
took it easy as slightly hungover
3 x 30
3 x 50
2 x 60
2 x 70
1 x 80
1 x 90
1 x 100
1 x 110kg

Comment #119 - Posted by: Paul MacManus at March 27, 2005 1:41 AM

3x67kg
2x77
2x82
2x87
1x92
1x97
1x102
1x107 PR
1x112 PR again
1x114.5 Another PR
1x117kg Yet another PR!!

Beat my old back squat PR by 15kg. I have no idea where that came from, because until the last single, it didn't really even feel that heavy.

Comment #120 - Posted by: Pat at March 27, 2005 10:54 PM

ok....as Rxed. 18 mins.
weights:
3x 95
3x 115
2x 145
2x 165
1x 165
1x 165
1x 165
1x 165
1x 145

probably should have pushed harder for more weight. body weight currently ~225. sets were too easy, but went for form and it was perfect.

Comment #121 - Posted by: Isaac at March 28, 2005 11:25 AM

3x225
3x225 ( did it twice because I didn't go deep at all for the first set)
2x245
2x245
2x245
2x245
1x265
1x265
1x265
1x265
1x265
Bodywieght is 150. I feel I could have gone heavier but I wanted to focus on form and going deep. I haven't done heavy squats before and I wanted to get use to the movement. I didn't go as deep as I could untill the last couple of sets, but eve nthen I should have gone deeper. Still A lot of fun .

Comment #122 - Posted by: Joseph_B at March 28, 2005 9:49 PM

3x135
2x145
2x155
2x175
1x195
1x215
1x195
1x155
1x155
1x145
Legs still very sore from playing basketball. I felt something strange in my left hammie after the set at 215. And 'I decided it was time to drop weight.

Comment #123 - Posted by: Tom Schneitter at March 28, 2005 11:30 PM

bw=185
3x 205
2x 225
2x 275
2x 315
1x 335
1x 355
1x 375
1x 395
1x 405
Most I have ever done in my life!!

Comment #124 - Posted by: jaypee at March 29, 2005 1:51 PM
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