030809 -- ME Squat Day

First time back into the "real" Squat Rack since injuring my back.

WORKLOG

4-Stage Pulls, Front Squats, Squats

and Squat Lockouts

Warmup:
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4-Stage Pulls DE:
135 lbs x 2
155 lbs x 1
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Front Squats ME: [5]
135 lbs x 3
185 lbs x 3
205 lbs x 3
225 lbs x 1
245 lbs x 1
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Squats ME: [6]
225 lb x 5
275 lb x 5
315 lb x 3
365 lb x 1 belt on
405 lb x 1
455 lb x .2
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Squat Lockouts ME: [7]
455 lb x 1
495 lb x 1
545 lb x 1
405 lb x 5

EPILOGUE

Monster Day!!

4-Stage Pulls - Brief for Warmup.

Front Squats - Hit 245.

Squats - Big day. Multiple pin heights. Just missed PR at 455, but this was a late attempt so should be there soon. Usage of Spud Belt for heavy sets really made a difference on lumbar stability. Pushing out on belt was helpful. Did not use knee wraps.

The plan is to alternate Squat days using Squat lockouts (higher pin heights) and Rack Pulls. Leg Presses will move to Deadlift Day replacing Rack Pulls. This should be a better balance. Leg Presses will pause at depth to improve Deadlift from floor starting strength. They will be performed after 4-Stage Pulls, Pendlay Rows, and RDLs.