[John Lambert]

Originally Posted by Lusst

I reckon I'll go first...bunch of fucking blow-hards.

Squat
135x5
225x5
315x5
*wrist wraps*
335x20

You freakin' 20 rep more than my current max... Glad we're on the same team.

[Barut]

Workout:

Squat:
140 x 5
230 x 5
320 x 5
350 x 1
370 x 1
380 x 1

OH Press: Push Jerks
140 x 8 - strict
190 x 3
230 x 3
260 x 1

Snatch grip DL off of a bumper plate:
140 x 5
230 x 5
320 x 3
320 x 3

[Richmond_Hrvat]

Current: 405
Goal: 450

[Lusst]

Originally Posted by John Lambert

You freakin' 20 rep more than my current max... Glad we're on the same team.

Honest to God truth - 3 years ago, I wasn't able to squat 335 for a single clean rep.

I was only 10lbs lighter as well.

[Donut62]

6/1/08 - Sunday - Lower 1

Squat:
365x1 @7
385x1 @8
405x1 @8
425x1x5 @9 (+belt)

Concentric Good Morning (Pin "t"):
185 + 90 chainx5x5 @8

BB Walking Lunge:
132x10+10x3

Decline Weighted Sit-Up:
BW+45x12x3

Sledge Swing:
10lb hammer x 100 swings (50 left + 50 right)


Squats felt great. The last 3 reps of 425 got easier because it's been so long since I've strapped on the Inzer it took some time to get used to. I just did SLDL and front squat last Thursday, so I worked in with some other guys on concentric good morning then did some lunges to take it a little easy on the assistance work today.

[DEVILsSON]

damn Donut nice job....but can u give the rest of us a little break and do some leg extensions or something?...

[mungos]

Sunday

Squat:
90(198) x 10
110(242) x 6
130(286) x 5
*belt
150(330) x 5 x 6

Bench press pause:
70(154) x 10
90(198) x 8
110(242) x 2 x 6 had nothing in me today

SOHP:
50(110) x 8 4btn
70(154) x 5
80(176) x 4 leaning back to much for my liking

*This kg/lb conversion for you guys makes my head hurt...

LOTS of stretching throughout the workout had, in combination with squatting, sapped all my energy for bench. I am so out of shape.
Good training, if I only survive next 2 weeks...
*Do wrist leveraging BEFORE each pressing.

[HellIsForHeroes]

Warmup

Squat (ATG up until 355 and on)
BWx10
135x5
225x5x2
315x3
335x3
355x3
365x2
225x20

The 365 felt rough, but I blame my partying ways of this weekend. Getting my training back on track now though.

Good Morning! (Very Strict)
135x5
185x5
205x5
225x5

[Lusst]

Originally Posted by Donut62

6/1/08 - Sunday - Lower 1

Squat:
365x1 @7
385x1 @8
405x1 @8
425x1x5 @9 (+belt)

Concentric Good Morning (Pin "t"):
185 + 90 chainx5x5 @8

Forgive me, but what do the "@7, @8, @9" symbols mean after your sets?

Hell,

How are you doing your GMs? I've always been an advocate of keeping your legs stiff, while you lower your upper body so that your back is parallel with the ground. However, it seems that you can do more weight your way, so I would hear it.

[HellIsForHeroes]

I keep my legs as stiff as possible, though as the weight goes up, I have a slight bend in my knees. I find that keeping just a very slight bend in my knees allows me to go up a bit in weight without really taking too much away from the lift. When I used to just try to throw a ton of weight on there, I would end up bending my knees a whole hell of a lot. So now, I keep them slightly bent (I'd call the inside angle something like 165 degrees) and go down as deep as I can. I set the safety bars in the power rack to where the bar will touch the bars when I go down to parallel (or probably just above parallel) and descend until I touch the bars and then fire back up. I've had some pretty good success having this translate into firing my glutes from the bottom of the squat all the way to the top (which was a big problem of mine for a while). I'll try to remember to bring my camera with me next time I do GMs and take a video of what I do.

And my very strict comment on my GMs is saying that I am keeping the knee bend to a complete minimum. Which was my goal for the day with those GMs.

So Lusst, you keep your legs completely locked the entire time you do your GMs?