May 29, 2013

Wednesday 130529

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

Post loads to comments.

Compare to 050324.

2013CFRG_AF_WE7_RW5832_th.jpg

Enlarge image

Carla Nunes da Costa, first place, Africa Regional.


"Weak Behavior: One-Upping" by Mike Warkentin, CrossFit Journal article [pdf]

Posted by Pukie at May 29, 2013 5:00 PM
Comments

squat tomorow morning. did a snatch complex after my snatch balance sets
@95lbs
squat snatch x10
row 200m
hang snatch x10
row 200m
overhead squat x10
row 200m
6:00
been neglecting my snatch skills. that changes yesterday!

Comment #1 - Posted by: Charlie at May 28, 2013 5:13 PM

Smart article. I agree, collars don't count! That made me giggle.

Comment #2 - Posted by: AllisonNYC at May 28, 2013 5:37 PM

Ok pukie what's the pace of this workout?

Comment #3 - Posted by: Chance at May 28, 2013 5:56 PM

Minimal rest between sets. Perhaps 3-4 minutes at high weight and then hit it again. Increasing weight each set until you hit a max.

Comment #4 - Posted by: G at May 28, 2013 6:22 PM

125-135-145-150-155-160-165-170(PR)-175(F)

Comment #5 - Posted by: D at May 28, 2013 7:11 PM

What? Nobody else keeps their concept 2 under the pull up bar?

Comment #6 - Posted by: One-Upper at May 28, 2013 7:15 PM

Great article. It should be a permalink on the home page.

Awesome picture of Carla Nunes de Costa. Talk about ecstatic. Congratulations!

Comment #7 - Posted by: Glorybelle (F/43/5'5/135) at May 28, 2013 8:06 PM

today I got
345x3
345x3
345x3
345x3
365x3

Comment #8 - Posted by: Josh M/20/5'6"/191 at May 28, 2013 8:08 PM

Nice article. I never thought of putting the rower under the pull-up bar before! Rest a barbell on the rack and you've got Jackie right there.

Comment #9 - Posted by: Kizza 30/183/78 at May 28, 2013 9:18 PM

201-202-203.5-203.5+collars!!!!!
Ok,ok may be not

Comment #10 - Posted by: Ian button at May 28, 2013 9:41 PM

31 collars, 33 collars, 34 collars, 35 Collars(f)

Comment #11 - Posted by: Thomas at May 28, 2013 11:33 PM

Sorry lads all in kgs down under - have converted:
88-110-132-154-154-154-154-176-176
Few secs rest between sets.
Bit of a pussy effort but BS put me out of action for a year a while back with sacro-iliac dysfunction so not keen to risk it again.

Comment #12 - Posted by: GRM at May 28, 2013 11:39 PM

145-160-185-215-225-235-245-245(f)-225

Comment #13 - Posted by: robthomas1234 - M/38/71"/185 at May 29, 2013 12:50 AM

90kg x3
100kg x3
110kg x2
120kg x2
130kg x2
140kg x1
145kg x1
150kg x1
155kg x1

Comment #14 - Posted by: tim at May 29, 2013 1:20 AM

100 hand release PU
100 pull-ups
100 lunges
100 50# dumbbell snatches

29:31

Comment #15 - Posted by: fitfo10 at May 29, 2013 3:06 AM

I have been following the WODS pretty closely for two months now. Love it - thanks for the well planned workouts. At times it takes some real 'exercise ingenuity' to achieve somethng close to the prescribed workouts but that is part of the fun and challenge. I check the WOD at breakfast and then have all day to figure out how I can get it done.
I have added strength and 5 lbs of lean muscle. I play competitive soccer and see a big improvement in my endurance, flexibility, speed and over all play. I sleep better and have more energy - except after last Saturday's WOD :)I like that it is not just about looking better with my shirt off...that wouldn't motivate me long term.
Keep it up everyone - looking forward to the back squats tonight.
M/42/5'11"/185lbs

Comment #16 - Posted by: Bruce at May 29, 2013 3:43 AM

152 - 157 - 163 - 168 - 174 - 180 - 185 - 190 - 196

first ever wod

Comment #17 - Posted by: p r 81 at May 29, 2013 4:37 AM

135
175
195
195
205
215(f)
185
185
185

Failed 50 pounds under my previous 1RM, focusing on getting below parallel. Frustrating... I guess it's time to erase my old PRs and start over.

Comment #18 - Posted by: Joe Northside m/34/70"/200 at May 29, 2013 4:47 AM

95-135-155-165-175-195-215-225

miscounted and only did 8 sets.

Comment #19 - Posted by: brett_from_wylie at May 29, 2013 5:13 AM

135 185 225 275 315 365

Comment #20 - Posted by: Mike Vinson/M/45/5'8/212 at May 29, 2013 5:56 AM

that article on " one- upping" so true. I can think of tons of people at my box who are like that thanks for posting

Comment #21 - Posted by: Joline at May 29, 2013 6:17 AM

225 x 3
235 x 2
245 x 2
255 x 2
265 x 1
275 x 1
285 x 1
295 x 1
300 x 0

Comment #22 - Posted by: BW at May 29, 2013 6:26 AM

Brian, thanks for clarifying what "journal" implies and what the crossfit journal is supposed to be. I have been mistaken. A journal has always been defined to me by my grammar or English teachers as a daily or weekly collection of ideas reflections or experiences relating to a specific subject.

Comment #23 - Posted by: hollyhog at May 29, 2013 6:36 AM

m/ 39/ 135 lbs/ 5'-6"
I did a slight variation with the reps and sets because I pulled my lower back a bit and didn't want it to get too bad because I was going too heavy, so I stayed in the medium weight for 5 reps after the pull and finished with a MetCon:
21-15-9
HSPU, Ring Dips, Pushups
I did this one late upstate in Ray's garage. I wanted to just bang out a quick workout.
I went out a little too fast and started to burn out. I know I can go faster if I manage the work rest a little better and break em up a bit better, earlier.
I was kipping on the 15s.
I did the 21 set in 15,6
then ring dips were already challenging, when normally they are not hard until later on.
I think my triceps and shoulders were still a bit taxex from the heavy weighted dips a few days ago as well.
Should have done the KB swing, T2R WOD, but it was raining out still.

Comment #24 - Posted by: Anton at May 29, 2013 6:50 AM

185 x 3
205 x 2
225 x 2
245 x 2
265 x 1
275 x 1
275 x 1
275 x 1
275 x 1

Comment #25 - Posted by: M/36/176/5'11" at May 29, 2013 7:10 AM

I am a 16 year old male. 5'4" tall. Weigh 145#

3x225
2x275
2x295
2x315
1x335
1x345
1x365 w/ collar
1x385 w/ collar
1x400 w/ collar FAIL

Comment #26 - Posted by: Braden Moss at May 29, 2013 7:12 AM

@allisonNYC, Ian button and Thomas, I had to google collars. I laughed when I figured it out.

Comment #27 - Posted by: Glorybelle (F/43/5'5/135) at May 29, 2013 7:17 AM

225x3
275x2
315x2
315x2
325x1
335x1
340x1
365x1
375x1

Comment #28 - Posted by: hollyhog at May 29, 2013 7:18 AM

185x3-205x2-215x2-225x2-245x1-255x1-265x1-275x1-285x1
Not pushing low back

Comment #29 - Posted by: Johnh 45/205 at May 29, 2013 7:20 AM

F/51/5'6/120
125
130
130
135
140
145
150
145
145#

Comment #30 - Posted by: D.S. at May 29, 2013 7:38 AM

80kg x3
82.5kg x2
85kg x2
87.5kg x2
90kg x1
92.5kg x1
95kg x1
95kg x1

Comment #31 - Posted by: Max at May 29, 2013 7:49 AM

Loved loved LOVED this WOD and the opportunity to push myself.

145lb; 176lb, 187lb; 198lb; 209.5lb; 220lb; 231lb; 242lb; 253lb; 264lb.

Comment #32 - Posted by: Jules (F/42/5'2"/65kg) at May 29, 2013 7:51 AM

185x3
205x2
215x2
225x2
245x1
265x1
275x1
295x1
315x1 (F)

Comment #33 - Posted by: Jacob Fain at May 29, 2013 8:00 AM

M 42/192/6'0"
145x3
185x2
195x2
205x2
225x1
230x1
225x1
215x1
215x1

Comment #34 - Posted by: Mike at May 29, 2013 8:05 AM

Back Squat
3- 225 lbs
2- 255
2- 265
2- 275 (PR)
1- 285
1- 290
1- 290
1- 295
1- 300 (Crossfit PR)
I haven't put up 300 since high school and that was 13 years ago!
Army Strong
Afghanistan

Comment #35 - Posted by: TSS at May 29, 2013 8:10 AM

95x3
115x2
135x2
135x2
145x1
145x1
145x1
155x1
175x1

Not super impressive, but not too bad considering I've inconsistently lifted weights for the past 5 years.

Comment #36 - Posted by: MDK at May 29, 2013 8:11 AM

M/48/5'9"/165

2 tires x3
2 tires x2
2 tires x2
2 tires x2
4 tires (fail)
2 tires x1
2 tires x1
2 tires x1
2 tires x1
2 tires x1

I think I can get 4, but the fail was kind of ugly and scared me a little, so I let it go.

Comment #37 - Posted by: Roger in Phx at May 29, 2013 8:16 AM

There's nothing wrong with using collars to add weight. It's called micro-loading and is an effective method for breaking through plateaus when standard size plates are too much of a jump. Multiple collars are a common way to microload when there aren't fractional plates available. They absolutely do count. Also, multiple collars help to keep the weight on the bar when only junk collars are available. People would be better off worrying about themselves and not getting in a hissy fit over what someone else is doing.

Comment #38 - Posted by: Dave at May 29, 2013 8:29 AM

Not feeling that strong today. No spotter. Maxed out at 352 x 2. Go for more next time

Comment #39 - Posted by: Jdel78 at May 29, 2013 8:36 AM

Leg Press (no free weights)
115x3
130x2
145x2
160x2
175x1
190x1
195x1
200x1
205x1

Comment #40 - Posted by: Steve at May 29, 2013 8:38 AM

225
165
285
285
305
305
305
305
305

Comment #41 - Posted by: coyo at May 29, 2013 9:19 AM

255
275
285
295
315
320
325

Comment #42 - Posted by: cosn at May 29, 2013 9:41 AM

Made up WOD 130526-Sunday; resultes posted there.

Comment #43 - Posted by: fargingbastige (M/46/6'0"/195) at May 29, 2013 9:46 AM

Double PR day! Thrilled watching how CF is changing all the rules and making myself and others more fit, more happy, more succesfull at any given task, therefor in life.
85kg
95kg
105kg
115kg
125kg
130kg
135kg
140kg
150kg :D

Comment #44 - Posted by: Blas at May 29, 2013 9:51 AM

Knees don't seem to like weighted squats lately, so I did power cleans instead.

3 X 115
2 X 135
2 X 145
2 X 155
1 X 165
1 X 175
1 X 185
1 X 195
1 X 205 (ties PR)

Then, 100 air squats in 2:05

Comment #45 - Posted by: Kevin C. (M/54/5'11"/178) at May 29, 2013 9:53 AM

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

225-255-275-295-305-315-315-325-325 (PR)

C/O - Pull Ups - 10, 10, 10, 10, 10

Comment #46 - Posted by: murphinator - M/5'10"/185/38 at May 29, 2013 10:13 AM

3 2 2 2 1 1 1 1 1
65 75 80 85 90 95 100 110 120(PR) KG

Comment #47 - Posted by: Agustin Guadagno at May 29, 2013 10:14 AM

3x265
2x275
2x275
2x275
1x285
1x285
1x285
1x285
1x285

Weak and logy today; legs feeling yesterday's sprints/runs. Kept weights constant and just ground it out.

Comment #48 - Posted by: Bill M. m/48/5'3"/135 at May 29, 2013 10:30 AM

Never really done squats before, so I started light and worked my way up.

3x135
2x205
2x205
2x225
1x245
1x245
1x245
1x255
1x275

Comment #49 - Posted by: Ted at May 29, 2013 10:45 AM

M/43/245

Warm up 135x15 / 225x10 then

3x385
2x385
2x385
2x395
1x405
1x405
1x405
1x385
1x385

PR'd squat and deadlift today :-O

Comment #50 - Posted by: DaveRave at May 29, 2013 11:06 AM

First time squatting in 6 yrs. Third CF workout.

3x225
2x245
2x245
2x245
1x265
1x265
1x265
1x265
1x265
1x265

Comment #51 - Posted by: Erik - M/6'3"/228/40 at May 29, 2013 11:09 AM

Is it just one round of 3-2-2-1-1-1-1-1 or can we do more rounds?

Comment #52 - Posted by: Lmed at May 29, 2013 11:13 AM

3-225
2-275
2-275
2-285
1-295
1-315
1-335
1-345
1-315

Comment #53 - Posted by: Jonblaze at May 29, 2013 11:13 AM

M/31/217
Rested at least 2 min after each lift
3x225
2x275
2x295
2x315
1x335 (hard)
1x335 (hard)
1x345 (harder)
1x355 (struggle)
1x355 (struggle)

Comment #54 - Posted by: Jay at May 29, 2013 11:17 AM

First time doing this WOD
3x85
2x105
2x115
2x125
1x135
1x135
1x135
1x145
1x145
Had to hold my breath and close my eyes for the last two

Comment #55 - Posted by: Glorybelle (F/43/5'5/135) at May 29, 2013 11:32 AM

Scaled for my CoCr & Polymer Knee
Back Squat 3-2-2-2-1-1-1-1 reps
115-135-155-175-195-205-215-225
Être prêt
M/55/6’/210
1 year 1 month 27 days since TKA

Comment #56 - Posted by: Pete In Sun City at May 29, 2013 11:39 AM

Cfwu x2

135
155
175
195
205
215
225
235
245F

Comment #57 - Posted by: Rbst m37 5'10 185 at May 29, 2013 11:45 AM

3-130lbs
2-150,170,220
1-270,310,350,360,370
55/m.265

Comment #58 - Posted by: Andy Schmitt at May 29, 2013 12:02 PM

135
185
205
215
235
255
255
255
255

Comment #59 - Posted by: Andrew at May 29, 2013 12:02 PM

m/41/6/195
I have squatted heavier... around ~325 but today felt very heavy

225 lbs
235 lbs
245 lbs
255 lbs
275 lbs
285 lbs
295 lbs
305 lbs
315 lbs

Comment #60 - Posted by: Jeremy A. Olive at May 29, 2013 12:03 PM

Started with 85 pounds
Ended with 145 pounds

Comment #61 - Posted by: Glorybelle (F/43/5'5/135) at May 29, 2013 12:14 PM

3x225
2x235
2x245
2x255
1x275
1x295
1x315
1x335 (PR)

Comment #62 - Posted by: Tyler at May 29, 2013 12:17 PM

135 x 3
145 x 2
165 x 2
185 x 2
195 x 1
205 x 1
225 x 1(pr)
235 x 1(pr)
245 x 1(pr) not sure if I got below parallel possibly no rep

Comment #63 - Posted by: Pond m/33/74/195 at May 29, 2013 12:32 PM

3-3-2-2-2-1-1-1-1 back squat (slight misread of protocol)

95-105-115-125-135-145-155-165-175#

Done on the minute today, after row-sprint workout

Comment #64 - Posted by: matt h 51 180# 3.9.11 at May 29, 2013 12:36 PM

225x3
230x2
235x2
240x2
245x1
250x1
255x1
260x1
265x1

Comment #65 - Posted by: Cody at May 29, 2013 12:53 PM

225-245-245-255-265-265-275-275-280

Comment #66 - Posted by: js at May 29, 2013 1:06 PM

Great photo!

Comment #67 - Posted by: heath at May 29, 2013 1:30 PM

As rx.
BSx3: 135
BSx2: 145, 155, 165
BSx1: 175, 185, 180, 175, 170

Comment #68 - Posted by: Harpo m/46/5'7"/145 at May 29, 2013 1:52 PM

m/43/5'8"/180

155x3
185x3
205x2
205x2
225x2
225x1
225x1

Comment #69 - Posted by: Mike Andridge at May 29, 2013 2:28 PM

M/32/5'8"/233

305-315-315-315-325-335-345-355

Comment #70 - Posted by: rvt1443 at May 29, 2013 2:32 PM

3x185
2x205,215,225
1x235,245,255,255,265

Comment #71 - Posted by: jack m/31/5'11/165 at May 29, 2013 3:03 PM

185
205
225
245
265
275
285
295
305 (PR)

Comment #72 - Posted by: Nicholas (M/28/5'10"/175) at May 29, 2013 3:07 PM

M/31/200/72

225
275
305
315
325
335(f)
335(f)
320
325(f)

Comment #73 - Posted by: SeanP at May 29, 2013 3:10 PM

last 5- 220lb

Comment #74 - Posted by: MÜR at May 29, 2013 3:11 PM

M/43/5'8"/172

235-255-275-295-300-305-310-315-315

Comment #75 - Posted by: Jon Craig at May 29, 2013 3:21 PM

@Dave/#38, I thought their comments about collars were all in sarcasm, in relation to the one-upping article. Maybe I misinterpreted though.

Comment #76 - Posted by: Glorybelle (F/43/5'5/135) at May 29, 2013 4:11 PM

Praus2018

225...300..300..300..320.330.330.320.320.

Comment #77 - Posted by: Praus at May 29, 2013 4:11 PM

M/30/6'5/265

225x3
245x2
265x2
275x2
275x1
285x1
285x1
Got scared to go higher, bad ankle and haven't gone heavy since college so
245x5
225x5

Then did
60 push-ups
50 pull-ups
40 sit-ups
30 squats

As a punishment for not pushing myself, overall a good solid workout with the extra stuff

Comment #78 - Posted by: Baron at May 29, 2013 4:17 PM

Dave/#38, I stand corrected. I see what I overlooked with the article, the photos. I read the blog post version instead of the pdf. I'll butt out of the conversation now. :)

Comment #79 - Posted by: Glorybelle (F/43/5'5/135) at May 29, 2013 4:18 PM

235x3/255x2/265x2/275x2/290x1/300x1/310x1/290x1/275x1

Comment #80 - Posted by: Rowan M/48/5'5"/150 at May 29, 2013 4:21 PM

M/40/73"/202
3-225,2-245,2-265,2-285,1-295,1-305-1,
1-315,1-295,1-295,5-225

Comment #81 - Posted by: Batdad at May 29, 2013 4:26 PM

3x185, 2x195-205-215, 1x225-225-225-230-230

Comment #82 - Posted by: Dan at May 29, 2013 4:38 PM

M/28/171
3-225
2-235
2-245
2-255
1-265
1-275
1-280(pr)
1-285F
1-285F

Comment #83 - Posted by: Matt at May 29, 2013 4:39 PM

To Rob Hole:
Hope you are hanging in there brother - I'm praying for you

Comment #84 - Posted by: bobr at May 29, 2013 4:54 PM

Been thinking about Rob Hole, too. Hope you're okay, Rob.

Comment #85 - Posted by: Glorybelle (F/43/5'5/135) at May 29, 2013 5:01 PM

No rack. So did barbell hack squat.

Barbell Hack Squat 3-2-2-2-1-1-1-1-1 reps.
Kg : 58.5-63.5-68.5-73.5-78.5-83.5-88.5-93.5-98.5
Lbs : 129-140-151-162-173-184-195-206-217

Comment #86 - Posted by: Saganamooo/M/24/5'5"/129(58.5kg) at May 29, 2013 5:05 PM

F/179/36
Cfbd 5-12-12
135x3
185x2
195x2 (former pr 190x1)
205x2
215
225f
220
225 PR: yeah!!!
230f
Woo hoo!!

Comment #87 - Posted by: ChellieG at May 29, 2013 5:07 PM

225x3
245x2
275x2
295x2
305x1
315x1
320F
295x1
295x1

Comment #88 - Posted by: Ryan18M/185/6'2 at May 29, 2013 5:12 PM

M/42/192/6'
155
185
205
225
245
265(f)
245
245
250
Semper Fi

Comment #89 - Posted by: Rshert at May 29, 2013 5:24 PM

M/25/5'9"/169

3-185
2-195
2-205
2-215
1-225
1-235
1-245 (f) not sure if this is a fail. I don't have the proper equipment or space at my gym for releasing the bar so I didn't go all the way to parallel. Didn't want to risk it again so..
2-185
2-185

Comment #90 - Posted by: TVis at May 29, 2013 5:30 PM

225 x 3
235 x 2
245 x 2
255 x 2
255 x 1
265 x 1
275 x 1
285 x 1
285 x 1

Comment #91 - Posted by: JTJ/M/29/160 at May 29, 2013 5:40 PM

Can't wait to make up this WOD tomorrow when I'll have access to a squat rack. Today did "McGhee"
30 Minute AMRAP
5 deadlifts @ 275 (Scaled to 185)
13 pushups
9 box jumps (24")

18 Rounds + 2 deadlifts

Didn't sprint through this one, focused on proper form on every rep

F/24/5'10"/170

Comment #92 - Posted by: Carla at May 29, 2013 5:41 PM

Ran 1 mile to loosen the legs
Went light
155-165-170-175
185-185-185-185-185

Laura f/50/5'7/155

Comment #93 - Posted by: power-girl at May 29, 2013 5:44 PM

185 205 215 215 225 215 225 235 235
Not best but refocusing on form, no back tweaks, no pain, explosive out of the bottom.

Comment #94 - Posted by: sebastian 44/178/6'2" at May 29, 2013 6:07 PM

225-275-295-305-305-315-315-315-315. Then lightened it up to 185&135 to work on depth and form.
Met con: "Annie"
50-40-30-20-10 reps of double unders and abmat sit-ups.
8:05.

Comment #95 - Posted by: Kurt M/39/185 at May 29, 2013 6:09 PM

M58/185/5'09"

155/165/185/205/215/215/215/215/215

carlos M26/160/5'6": 135/155/165/185/205/210/210/210/215

Comment #96 - Posted by: m robert weiss at May 29, 2013 6:16 PM

1) 225 x 3

2) 275 x 2
295 x 2
315 x 2

3) 335 x 1
335 x 1
355 x 1
365 fail x 1
365 fail x 1

Comment #97 - Posted by: Kyle Haney at May 29, 2013 6:19 PM

225-240-255-265-275-285-290-290-290
need to invest in more weight and squat rack

M/28/5'10"/198

Comment #98 - Posted by: Trevor at May 29, 2013 6:21 PM

70x3-76x2-80x2-86x2-90-94-96-100-104 kgs

Comment #99 - Posted by: lucio1928,M/41/184cm/96kg at May 29, 2013 7:02 PM

185x3
205x2
215
225
225x1
235
245
255(f)

Comment #100 - Posted by: ScooteR at May 29, 2013 7:24 PM

185 - 205 - 205 - 225 - 245 - 245 - 255- 260 - 260

m/25/5'11"/200

Comment #101 - Posted by: Billy at May 29, 2013 7:41 PM

Dave#38,
Right on. Do what suits you and forget the rest of the gym. If people are so wrapped up in the one-upper, then put up a better time or weight so as to not leave someone an opportunity to beat your effort. Try your best and if someone beats you, do better next time.

Comment #102 - Posted by: A-B at May 29, 2013 7:56 PM

185/195-205-215/225-235-255-275F-255

Comment #103 - Posted by: phill 37°21'41"N 118°23'43"W at May 29, 2013 8:32 PM

Did yesterday's sprint workout in the morning, then today's back squats.
6 sets of warmup squats
BSx3: 165
BSx2: 175, 180, 180
BSx1: 185, 190, 190, 190, 195
4 cool-down sets

#48/Bill M.--very impressive!

Comment #104 - Posted by: Jim R. M/50/5'8"/160 at May 29, 2013 9:09 PM

245x3
275x2
315x2
315x2
335x1
335x1
335x1
335x1
315x1

Comment #105 - Posted by: Will Swords at May 29, 2013 9:17 PM

185/195/205/215/225/235/255/275/280f

Comment #106 - Posted by: Jake Kiddoo at May 29, 2013 9:27 PM

KGs:

80 x 3
90 x 2
100 x 2
110 x 2
120 x 1
125 x 2
130 x 2
135 x 1
140 x 1

Didn't manage to quite as deep as I wanted on the last 2-3 reps.

Comment #107 - Posted by: olem at May 29, 2013 10:11 PM

60kg-70-80-90-92.5-95-97.5-100-105(PR)

Comment #108 - Posted by: Brett (24/M/188cm/77kg) at May 30, 2013 12:37 AM

A little heavy for this crossfit training...

6'1"/240/24yrs old

DL at 315 30" box jumps = 10:35

Todays WOD= (3) 435, (2) 445, (2) 455, (2) 455, (1) 475, (1) 475, (1) 500

Comment #109 - Posted by: James Foley at May 30, 2013 2:03 AM

in kgs:
100x3-120x2-130x2-135x2-140x1-145x1-150x1-155x2

Comment #110 - Posted by: Vincent (m/28y/84kg/181cm) at May 30, 2013 2:09 AM

230-230-230-235-250-250-255-262-205

Comment #111 - Posted by: ART/M/44/5'5"/150 at May 30, 2013 2:45 AM

3-185
2-225
2-225
2-205
1-225
1-225
1-205
1-215

Comment #112 - Posted by: Yockey at May 30, 2013 4:36 AM

Great job all! I like the strength focus! Rest up, get strong by applying real tension! You can't be really strong with your nervous system taxed! I'm on a Russian squat program so this didn't fit in, but wanted to chyme in with a congrats to those that posted!

Comment #113 - Posted by: Brian Wright at May 30, 2013 5:37 AM

F/42/5'6"/140

85x3

105x2
125x2
130x2

135x1
140x1
145x1
145x1
150x1

questionably adequate squat depth on the last few

Comment #114 - Posted by: mom to five at May 30, 2013 6:06 AM

315,325,335,345,355,365,315,315
185,200,205,225,230,235,245F

Comment #115 - Posted by: Jbark60 at May 30, 2013 8:52 AM

315,325,335,345,355,365,315,315
185,200,205,225,230,235,245F

Comment #116 - Posted by: Jbark60 at May 30, 2013 8:54 AM

205x3
215x2
225x2
225x2
235x1
240x1
240x1
240x1
240x1

Comment #117 - Posted by: Marty at May 30, 2013 9:48 AM

I agree with the article that a "One-upper" attitude isn't the best.

But nearly every example could be used for good. It IS good to have our equipment in close quarter. It doesn't make the workout easier...

As someone above pointed out there ARE good reasons to use more than one collar.

And I'll point out it MAY be useful to do a heavier Fran of course or wear a weight vest. This is all about the intent.

Comment #118 - Posted by: Aush at May 30, 2013 11:04 AM

KGs
3 - 60
2 - 80
2 - 90
2 - 100
1- 105
1- 110
1- 112.5
1- 115
1- 117.5

Comment #119 - Posted by: orkun at May 30, 2013 12:15 PM

26 / M / 5'9" / 140lbs

205

215-225-(225-225F)

225-230F-215-225-230F

Probably went a little too heavy on the 2's.

Comment #120 - Posted by: BC at May 30, 2013 12:59 PM

240-240-245-225-245-250-255-205-210

Comment #121 - Posted by: myles456 at May 30, 2013 4:06 PM

M/35/6'3"/200

225/245/265/280/290/300(f)/245/275/295

Comment #122 - Posted by: Ben S at May 30, 2013 7:07 PM

worked to 285 1RM (PR). Good form. weight belt on.
480th.

Comment #123 - Posted by: ajax at May 31, 2013 5:37 AM

3- 155
2- 155
2- 165 (f)
2- 155
1- 165
1- 170 (f)
1- 170
1- 155
1- 155

Comment #124 - Posted by: abh 27/f/130 at May 31, 2013 6:27 AM

225(3), 245(2), 265(2), 285(2), 295, 305, 310, 315(not too deep), 305 (missed)

Comment #125 - Posted by: Jetté 43/M/5'11"/175 at May 31, 2013 10:07 AM

3-185
2-205/205/210
1-210/215/225/225/225
I had good form on these, which is a first, but I still do not have much power in the legs.

Comment #126 - Posted by: Magnus 26/5'8"/160-165 at May 31, 2013 10:54 AM

235 max. Just getting back into it :)

Comment #127 - Posted by: Bryan L at May 31, 2013 6:48 PM

185# all Reps
Didn't have much time
Then
30 K's to E's

Comment #128 - Posted by: dyagg at May 31, 2013 7:41 PM

used 20# ball for ROM

got 255 pretty easy, but dropped 265 - this was on Thursday, will try again on Saturday (today)

Thanks

Comment #129 - Posted by: mikeyb m/52/182 at June 1, 2013 9:35 AM

used 20# ball for ROM

Got 265 easy this time, trick was fast into the hole

I was too slow getting down @270 and failed...

Thanks

Comment #130 - Posted by: mikeyb m/52/182 at June 1, 2013 10:07 AM

M/23/5'11"/182.1

225-250-275-300-315-325-335-350-365

no PR, but felt solid about it.

Comment #131 - Posted by: Miles Forks at June 1, 2013 10:48 AM

185, 205, 205, 205, 225, 235, 245, 255, 265

Comment #132 - Posted by: SF at June 1, 2013 3:17 PM

M/61/6'0/175

135 155 175 185 195 205 215 215 215

Comment #133 - Posted by: David Burns at June 4, 2013 8:29 AM

3x205
2x225
2x235
2x245
1x275
1x275
1x275
1x275
1x275

Comment #134 - Posted by: RudyP at June 4, 2013 8:51 AM

M/35/5'9"/160

3*255
2*265
2*275
2*275
2*285
1*290
1*295
1*300
1*305
Fail@310

Comment #135 - Posted by: Antun Karlovac at June 5, 2013 7:50 AM

3-225
2-230
2-235
2-240
1-245
1-250
1-255
1-255f
1-255f

Comment #136 - Posted by: cscarr52 m/48/190 at June 5, 2013 12:42 PM

M/41/5'11"/206

1 set every 2 min. (on the minute).

(kg) 70-100-110-120-130-135-140-130-130

Comment #137 - Posted by: Jose-Luis Morales at June 6, 2013 10:42 AM

135
155
175
185
205
225
275
295

Comment #138 - Posted by: Jeff at June 7, 2013 4:43 AM

M/24/6'2/195/5+ months XP

I was once an intern with a Strength & Conditioning program at a university that is a powerhouse in athletics. I used to do the football workouts, and at one time my back squat was 405lbs! Raw, no belt! at a bodyweight of 195.

That technique was technically a half-squat where you get your hip crease below your knees....well, I'm not going to do that anymore.

I didn't have time to warmup, so I didn't want to go too heavy, so I used this day as an opportunity to perfect my technique in the squat, and transition to a true ATG squat. I felt confident at 245, I imagine that in a few months, I'll be back up in the 300+ lbs territory pretty easy.

I just want to know I'm squatting with perfect technique.

Comment #139 - Posted by: AJX at June 7, 2013 8:08 AM

185 (3)
225 (2)
235 (2)
245 (2)
255 (1)
265 (1)
275 (1)
285 (1)
305 (1)

Comment #140 - Posted by: Rob S at June 7, 2013 4:38 PM

435#x1

low bar with belt

Comment #141 - Posted by: brian p m/36/5'8"/174 at June 8, 2013 9:46 AM

255/265/275/285/290/295/300/305(f)/285/285

-18 holes of golf in am
-"Helen" after squats - pr'd.

Comment #142 - Posted by: Ronnieboy M/50/5'9"/185 at June 10, 2013 4:59 PM

45/m/176cm/74kg

100-105-110-110-115-120f-115f-110-115 kg

Bouldering in the morning

Comment #143 - Posted by: Memuc at June 17, 2013 11:18 PM

M/33/168/5'7
135 x3
185 x2
225 x2
275 x2
295 x1
325 x1(f)
315 x1
had to leave, ran out of time.

Comment #144 - Posted by: Mark S. at June 24, 2013 4:54 AM

95-105-115-125-135-145-155-165-175

Comment #145 - Posted by: vic* at June 30, 2013 10:24 PM

M/24/5'11"/165lbs

Didn't have enough weight on the barbell, so scaled:

15x90lbs
12x110
10x130
8x155
6x180

Comment #146 - Posted by: Antonio at July 3, 2013 9:29 AM

m/39/5'9/184
CFWU-3. Superman. Burgener. Row 500m.
275,295,305,315,320,325,325,325,330
Good job w/depth &Y good bounce on last set. Seemed easier than 325.

Comment #147 - Posted by: jrm at July 6, 2013 7:19 PM

115
135, 165, 185
225, 235, 245, 255, 265

Comment #148 - Posted by: Manchild at August 17, 2013 1:29 PM

245/255.255.255/260.260.260.265.265 = 7,250lb
1 rep pb is 275lb

Comment #149 - Posted by: zenoperegrinus at January 15, 2014 10:28 AM

CFWUx2
85x3 90x2 95x2 105x2 115 120 120 125 125kg

Comment #150 - Posted by: Doug at April 10, 2014 12:17 PM
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