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Wednesday, June 13, 2012

Box Squats and Rack Pull'en

Box squats with Buffalo Bar:
145 X 2 sets of 8
235 X 2 sets of 6
325 X 3
415 X 2
505 X 2
Put size 50 ACE Briefs on.  Down about 10 lbs since the meet so they were a bit looser than I was hoping.
595 X 2
645 X 2
685 X 2
735 X 2
775 X 2 sets of 2 around parallel.  Neither of these sets were particularly impressive.  I started doing my little shift to the right in the bottom of the squat on the second set so just called that good enough for the night.  Not sure if I am protecting something or why I do it, but it happens every once in a while.

Rack Pulls Conv with the bar an inch or so below the knee.
315 X 3
405 X 3
495 X 3
585 X 3 sets of 3  I didn't plan on going super heavy with these, but wanted to include them in the workout.  I will do these more often with sub maximal weights to work on learning how to keep my form and use my glutes to lockout stronger.  I have to be one of the most frustrating people to coach on the deadlift, because I will pull what ever is on the bar fast as hell off the floor then stall about 3" from lockout because I can't figure how to use my ass.  I'm going to figure it out and get my pull respectable soon!

Reverse Hypers: 4 sets of 15 with 500#

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