Free squat w/ hanging monster minis
bar + 110 short monster chains x 8
145 + 110 short monster chains x 5
235 + 110 short monster chains x 3
325 + 110 short monster chains x 2 Add briefs
415 + 110 short monster chains x 2
505 + 110 short monster chains x 2
555 + 110 short monster chains for 3 sets of 2 Add box 1″ above parallel
595 + 110 short monster chains for 1 set of 5 (schwab)
685 + 110 short monster chains for 1 set of 5 (vogelpohl, wenning, meyers)
Pin pulls against doubled mini bands, pin 4
135 x 5
225 x 3
315 x 3
405 x 3
495 x 1
545 x 1
Powerpohl
2 plates + 25 for 30 yards
3 plates for 30 yards
3 plates + 25 for 30 yards
Dumbbell shrugs
70′s for 3 sets of 25
Abs on GHR with blue band
3 sets of 10
Today we used the big monster chains, doubled onto the bar to make them shorter, which makes them swing pretty hard in the hole and at the top, forcing you to stay tight. We finished with a heavier set of 5 to really work the legs, which is a good mix on days we don’t pull heavy. The Powerpohl made an appearance in the gym today, we find this really works lower back strength and posterior chain in general, and is overall good general conditioning work. 10 weeks to go until the Lexen Pro-Am.
Greetings from the Friday crew, consisting mostly of guys in their 20′s who lift heavy 8 days a week and a few old men barely hanging on. Melissa Henry, Nate Gretsky and Mark Fleming normally lift with the Saturday crew.
Chain suspended squats:
warm-ups
335 X 2 (Melissa Henry, Mark Fleming, Nate Gretsky, Pete Sengos, Lynn Halter)
385 X 1 (Henry)
405 X 1 (Henry)
425 X 2 (Fleming, Gretsky, Sengos, Halter)
475 X 2 (Fleming, Gretsky, Sengos, Halter)
495 X 1 (Fleming)
515 X 2 (Gretsky, Sengos, Halter)
535 X 2 (Gretsky)
555 X 2 (Sengos, Halter)
605 X 1 (Sengos)
675 X 1 (Halter)
715 X 1 (Halter)
765 miss (Halter)
Deficit Deadlifts-Standing on 3 in platform (Sengos & Gretsky):
315 plus double choked minis X 1
315 plus double choked minis + single choked minis X 1
315 plus double choked minis + single choked monster minis X 1
315 plus 2 double choked minis-Miss
Box Squat onto foam cushion, with chains
Group 1 (Vogelpohl, Wenning, Meyers)
135 x 5
225 x 3
315 x 2
405 x 2
405 + 160 chains x 2, for 5 sets
405 + 200 chains x 2
405 + 240 chains x 2 (1/2″ deeper)
455 + 240 chains x 2 (1/2″ deeper)
Group 2 (Chewy, Schwab, Mike) did same setup but 90 lbs less for work sets
Deadlift, pin pulls from pin 4
245 x 3
335 x 2
445 x 1
535 x 1
625 x 1
715 x 1
805 x 1 (Wenning, Meyers, Vogelpohl)
855 x 1 (Vogelpohl)
Single leg reverse hypers with strap
3 sets of 10, each leg
Standing leg curls
3 sets of 10, each leg
Kneeling ab pulldown
3 sets of 10
Squat focus today was on speed and stability, with the foam cushion and chains forcing you to be tight and under control, as the combination can put you in an unstable position in the hole if you are not tight and controlled. The pin pulls were to a max to work on upper half of the deadlift. This pin position is a difficult starting spot for the taller guys and it takes most of the leg drive out of the movement.
On this page you will find training tips from Chuck Vogelpohl and other members of Team Xtreme. If you would like to ask any questions you will need to subscribe.
