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Friday, March 5, 2010

Overhead Squats 1-1-1-1-1 reps
Front Squats 1-1-1-1-1 reps
Back Squat 1-1-1-1-1 reps
Try to increase weight on each rep.

Remember that the squat is perhaps the most fundamental movement we do in here. Our dream would be for everyone of you to have a perfect, ankles to ass squat. The thing we see wrong most often in a squat is not enough depth, poor posture and poor knee tracking.
 Today is an excellent day to work on establishing that bottom depth.  Ideally you would know exactly where the bottom of the squat is for you, if you can't do this in an air squat, when you get 135 lbs. over your head and try to squat things will go haywire. The best way to establish this depth is to make sure to  get deep enough ( literally as deep as you can which should have your gluts resting on your calves). And practice practice practice. 
When moving to the barbell move as slowly and as deeply as possible.  No getting to this maximum depth is where a lot of you will run into problems primarily with flexibility which indicates to me that y'all probably haven't been stretching enough.  If we tell you that you have flexibility problems (or you know that you do) you need to be working daily on opening up that range of motion, trust me it will come in handy and there is no reason not to work on it. I would love for today if no one had to have their depth checked or missed a rep because they weren't deep enough. 
-Paul Siegel


  1. A word on grains: dose is what makes medicine turn to poison. In moderation, side effects can always be mitigated, if not eliminated.

    why we shouldn't eat grains:

    lack of self-control. They are so elatingly pleasant, we can hardly stop before it becomes unhealthy.

    Let's call things by their names.
    Love y'all! Y'all have a great day!

  2. Sugar is the same way... completely out of control!!!

  3. Crack o' the Fields!

  4. Who's coming in today?

    picked a doozy today, legs were a little tired from box squats wednesday, so saw this on the internet thought it be fun.

    30 Min AMRAP of 315 Deadlifts

    Last heavy deadlift workout :300x5 PR, Approx. 1RM of 365-370

    First 10 minutes: Doubles on the minute (20)
    Next 10 minutes: Single on the minute (10)
    Next 10 minutes: 3 reps. 3. around 5 minutes into this my hamstrings stopped working and I decided to quit around minute 26-27 after 3 misses 'cause I've got to teach tonight's workouts.
    30 min AMRAP of 315 Deadlift: 33.
    10,395 lbs Lifted. That's 5.775 lbs. lifted every second.

    Probably should have started out doing less and ramped up. Have to remember that when I try this again next year.

    A little warm in the low back but not to bad, let you know how it feels tomorrow.

  5. Paul - that's pretty intense