01.16
Squat
Group 1: Johnston, Schwab, and Wenning’s visitor (these guys 14 weeks out from April meet)
Box squats with short, swinging chains, used buffalo bar
135 x 10
225 x 10
225 + 110 in short chains for 3
225 + 220 in short chains for 2
315 + 220 in short chains for 2 sets of 2
365 + 220 in short chains for 2 sets of 2
405+ 220 in short chains for 2 sets of 2
Group 2: Roush, Jerry O, Myers, Wenning, Vogelpohl (these 3 weeks out from Pro-Am)
Circa Max week 1: box squat with bands
Roush, Jerry O, and Myers worked with 2 sets of blues (400 lb or so at top), Wenning and Vogelpohl worked with 2 pairs of blues and a pair of purples (500 lb or so at top)
Roush worked up to 375 + the bands for a single. He really worked on form as this was the most band tension he’s used.
Jerry O finished with a 465 + bands for a single
Jeremiah took 495 + bands for a single
Wenning and Vogelpohl used more band tension as they’re obviously much more advanced squatters and need the higher percentage of band tension at their numbers.
Matt took 595 + the bands for a single.
Chuck took 665 + the bands for a double.
This group goes even heavier next week to finish the circa max phase.
Also of note, Lynn Halter from the old guy group hit a strong 785 squat using hanging monster mini-bands.
Deadlift
Most everyone pulled for singles with the plates elevated on 4 mats. Gretsky, Strong, and Gualtieri worked into the mid-500′s, with Gulatieri hitting a nice 605 PR with this setup. Schwab worked to 735 with gas left in the tank, and Vogelpohl just missed a raw 840 PR when bar slipped at lockout.
Wenning and Myers opted to pull from floor against minibands, as they’ll pull from the elevated mats next week for their last max effort prior to the meet.
Powerpohl
We then moved to the Powerpohl to completely fry our backs. This week, we did stationary holds, starting with 3 plates, and adding a quarter for each of the next 2 sets. The twist this week was to stand erect for 5 seconds, slowly bend your upper body forward for a 5 count, then thrust hips forward and shoulders back to an upright position for another 5 second hold, repeating 5 times for each set. By the last rep of last set, we were spent. This setup was good work to simulate pushing those hips forward at lockout on the deadlift.
Ended with some abdominal work, and some COOKIES!
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