Team Pump: Spinach + Squats = Success

**Urban** · 09:17 AM

Gentlemen (and lady), I have gathered you here today because there are several factions interested only in your failure and the time has come to rise up and crush them.

Team roster-

Captain: Urban
Starting #: 315
Current #: 315

Pick 1: SmashiusClay
Starting #: 330
Current #: 330

Pick 2: ratman201
Starting #: 255
Current #: 255

Pick 3: bad_coupon
Starting #: 220
Current #: 220

Pick 4: Wild Dan Hibiki
Starting #: 242x5
Current # 242x5

Pick 5: WinterIsComing
Starting #: 315
Current #: 315

Pick 6: Merrill
Starting #: 375
Current #: 375

Pick 7: Blonde Warrior
Starting #: 365
Current #: 365

Pick 8: McJim
Starting #: 231
Current #: 231

Post your goal weight in your first post and keep track of your squat work in the log. Your welcome letters, orientation schedules and fruit baskets are on their way. Coffee and ammonia are down the hall to the left.

WinterIsComing · 05-30-2008, 03:10 PM

I'm hoping to hit 405. Right now I do a push/pull/squat routine. I alternate on my squatting days doing a 5x5 f. squat and working up to heavy singles & PRs in b. squat one week and then doing a 5x5 b. squat and working up to heavy singles in f. squat the next week. I also do some overhead squats but those are light and more about learning form atm. Its been about a month since I tried to set a new PR on squats. I'm going for some tommorrow and hope to get up to at least 330.

bad_coupon · 05-30-2008, 03:14 PM

I'd like to get 315 before Sep, 22 which is a 95lb progress. Possibly more if there are roids in these fruit baskets.

ratman201 · 05-30-2008, 03:30 PM

I want to hit 300 by the time the comp ends. 2x BW would be nice, we will see.

So how should I go about it? My squat was always hard to bring up.

**Urban** · 05-30-2008, 03:34 PM

My squat has always lagged too. I've been alternating heavy front squats one week with high rep back squats the next week, and when I stay consistent with it, it's worked pretty well. I am going to continue this throughout the contest.

Goals for the contest: 405(+90lbs)
next goals in the gym: front squat 250 (+25), back squat 225 x 20.

Speaking of which, it's time to go to the gym!

ratman201 · 05-30-2008, 03:37 PM

Quote:

Originally Posted by Urban

My squat has always lagged too. I've been alternating heavy front squats one week with high rep back squats the next week, and when I stay consistent with it, it's worked pretty well. I am going to continue this throughout the contest.

Goals for the contest: 405(+90lbs)
next goals in the gym: front squat 250 (+25), back squat 225 x 20.

When I used WSSB my DL and bench and OHP came up a lot but by squat never got past 275, and that was only once, I never hit it again, so I'm guessing I didn't have the right depth anyways. My front squat came up a lot when I was doing a lot of O-lifts, with lots of singles doubles and triples, plus speed work and lots of stuff from the bottom at a dead stop. I think I'll try some of that shit.