WHITEBOARD – 30 January 2012
Workload:
Back Squat:
10 Reps x 60% 1 Rep Max
5 Reps x 70%
5 Reps x 75%
5 Reps x 60%
1 Set of Max Reps at 80% 1 rep max*Rest 2 minutes inbetween all sets
Then:
5 Rounds of:
7 Reps Dumbbell Bench Press
5 Goblet Squats
*Use dumbbells close to 50% bodyweight (2 for bench & 1 for Goblet Squat)
Notes: We are in our next cycle. You will see the reintroduction of barbell movements and the continual progression of the power days on Wednesday. The barbell work will be in the higher rep range, and will focus on positioning, hypertrophy, and some strength. With that in mind make sure the squats spotless. The last thing you want to do when getting back to barbell work is to be sloppy with the form. Slow down the movements and control them.
For the max set of back squats don’t push reps once form starts to go.
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[…] Look at January 30th for the last time you did these squats with a max set. Acknowledge your previous max set when […]
Beyul Training 
this looks familiar….
Awesome programming last cycle. Excited about the new one.
I think he has his forward roll down, pretty well… Do you think?
back squat
135×10
185×5
205×5
225×5
245×1
265×1
275×1
wod
80# db and 55# kb
followed up by some stretching and listening to a bunch of guys talk about the size of Paul’s thighs, could have done without the last part.
As a follow up to your Tiquan Underwood mention last week when discussing Rock’s head, I found this picture where he has taken it up a notch for the big game!
That’s solid. Too bad I’m actually experiencing male pattern baldness and thinning at the young age of 27. I would kill for a flat top right now.
Go Pats
Let me openly admit I am math challenged.
If my bodyweight is 130lb (give or take), I’m doing 65# bench, so 30 or 35# DBs?
Then a 65# DB for the goblet squat
Sadly 65lbs for both dumbbells in your bench. Obviously this is a heavy weight for most. Pick a dumbbell weight that can do at least 3 sets unbroken with.
Beyultraining.com
back squat:
210 x 10
245 x 5
262 X 5
210 x 5
280 x 10 or 11 — I lost cout after 7
WOD:
bench
90# x 7 x 3
85# x 7 x 1
80# x 7 x 1
goblet
100# x 5 x 5
1RM 280
10×170
5×210 (weighted extra 10 on one side :/)
5×210
5×170
6×225
presses with 55# dumbbells, goblet squats with 95# dumbbell
Stretched while listening to a bunch of guys talk about my thighs. I didn’t mind.
Oly Cycle: Snatch Movement day:
Hang Snatch High Pull Ab. Knee + Hang Snatch Ab. Knee
(1+1)x3x2: 150
(1+1)x2x2: 175 really close to failing the last set was was able to eek through it
Sn. Pu. To Below Knee (3 Second Pause) finish pull into hip
3×4 – 236.5
Back Squat
4×160
4×295
4×295
4×295
Those snatch pulls were brutal.
10×135
5×210
5×210
5×170
6×225
Bench
80 x7
80 x7
80 x9
80 x7
95 x7
Goblets mostly 95#
10 x 95
5 x 110
5 x 115
5 x 95
6 x 125
WOD 25# DB and 65# goblet
thats 5# up from last week’s floor press. tried for 30# but the scars weren’t ready for it