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10/16/2009 11:08:31 PM -
Squat and SSB Squat Video- 4 Weeks Out

Week 3/Wave 2- 10/17/09

Bodyweight- 185.8lb

1)Squat (back to low bar position)
(40%)150x3
(50%)190x3
(75%)285x5
(85%)320(belt)x3
(95%)360x4

Estimated Max- 408lb



2a)Hanging Ab Corkscrew
x8/side x8 x8 x10

2b)SSB Squat (narrow stance)
245x6 x6 x8

3a)Standing Ab Pulldown
60x4
52.5x8 x6

3b)Glute Ham Raise (roller model)
BWx8 x8 x8


40 minutes of incline walking


Moved back to a lower back position on the squat today. As a result from having switched to high bar for a while, I feel that I was able to let me knees travel a little farther forward on the low bar squat without feeling incredibly uncomfortable. When I've tried this in the past, I have generally ended up just moving back to the same method.

Looking at the video, I probably had one or two more reps in me, which is surprising considering how hard I've continually pushed the squat and deadlift throughout this whole wave. Also, it's hard to tell from the video, but I'm pretty sure that the depth was getting easier to hit here.

I was absolutely exhausted today following the training session. I felt like I was going to fall asleep when I was training my last client. This weekend, I have to catch up on sleep.

I talked to a lifter/coach the other day who owns a gym in NYC. The guy is a bench specialist and suggested that perhaps I'd be better off specializing in the deadlift if I planned to stay in the 198s and below. With some extra recovery from not pushing the squat quite as hard, I'd be able to see some bigger increases in the deadlift, rather than beating my head against a wall trying to push up my bench and squat without the frame for it. Not sure how I feel about this, as I've never really liked the idea of powerlifting specialists. But the guy also had a good point. Why bust your ass at something that you're average at and have average capabilities in when you could focus your energy to something that you have a much greater potential for.

Something to think about anyway.




DL is my favorite anyhow,
Matt McGorry


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