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3/28/2014 7:47:57 AM - Ted Toalston
Training March 22, 2014

Today is 11 weeks out from the meet and the last day of a 5 set low percentage block of squatting. We did some 3 week blocks with the bench and it worked well. We applied that same block to the squat and things feel good. This has allowed me to work on some details of my squat form and each rep adds to the muscle memory needed to be able to squat without thinking about it. Training broke down like this…


Warm-ups

Treadmill, foam rolling, hanging leg raises



Squats

Worked up to 315 x 5 raw
Put on Metal Pro Briefs
Worked up to 490 for 4 sets of 3 reps
510 for 1 set of 3 reps



Deadlifts – pulled against quad-ed elitefts™ Monster Mini Onyx™ Resistance Bands

Worked up doing singles to 275 for 5 single reps



Glute ham raises

Bodyweight for 2 sets of 12
Holding 25 pound plate for 2 sets of 12 reps



Hanging leg raises

Holding 12 pound medicine ball between ankles for 4 sets of 15 reps



The bar moved well on the squats and pulling against the bands continued to force me to strain. I think I will probably do a few more weeks of the banded deadlifts to help with my ability to strain till lockout. Maybe I won’t go 1 for 3 at the next meet!




,
Ted Toalston


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