11.21
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.
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