T Nation

SquatMore Squats More

19/8/12 - BW: 85kg

Back Squat (high bar, focus on slow down/fast up, ascending waves)
50kg x 3, 70kg x 2, 90kg x 1, 100kg x 1, 110kg x 1
90kg x 2, 100kg x 1, 110kg x 1, 120kg x 1
100kg x 1, 110kg x 1, 120kg x 1, 130kg x 1,
125kg x 1, 135kg x 1
90kg x 20

Standing hamstring curls with purple band
3 x 20 each leg

26/8/12- BW: 85kg

Standing hamstring curls with purple band
2 x 20 each leg
1 x 15 each leg

Back Squat (slightly wider stance, focus on sitting back, no pause, to parallel)
50kg x 8
70kg x 8
95kg x 4 x 8

Sissy Squats
10kg x 25
20kg x 25

Walking lunges
30kg x 2 x 10 reps each leg (no rest)

27/8/12 - BW: 85kg

Back squat (regular Oly stance, speed, to parallel or below)
50kg x 3
70kg x 3
90kg x 3
100kg x 2
110kg x 1
120kg x 1
90kg x 2
95kg x 2
100kg x 2

28/8/12 - BW: 84kg

Back squat (Oly stance, speed, below parallel)
50kg x 4
70kg x 3
90kg x 3
100kg x 2
110kg x 1
120kg x 1
125kg x 1
100kg x 2
105kg x 2

29/8/12 - BW: 84kg

Back squat (Oly stance, below parallel)
50kg x 4
70kg x 3
90kg x 3
100kg x 2
110kg x 1
120kg x 1
130kg x 1
135kg x 1
110kg x 2
115kg x 2

30/8/12 - BW: 84kg

Standing hamstring curls with purple band
3 x 20 per leg

Back squat (3 sec down, to parallel, no lockout)
50kg x 8
70kg x 8
90kg x 8
100kg x 2 x 8

Sissy (front) Squats
20kg x 25
25kg x 25

3/9/12 - BW: 85kg

Power snatch
Worked up to 60kg for a couple of singles

Power clean
Worked up to 85kg for a couple of singles

Back squat (speed)
85kg x 9 x 3

5/9/12 - BW: 85kg
Numerous full snatch reps working on technique. Mostly just an empty Olympic bar or 10kg

6/9/12 - BW: 84kg

Standing hamstring curls with purple band
3 x 20 each leg

Back squat (to just above parallel)
60kg x 8
80kg x 8
100kg x 3 x 8
110kg x 5

Sissy squats
35kg x 2 x 20

Walking lunges
30kg x 3 x 10 each leg continuous

Static hamstring curl with blue band
2 x 20sec each leg

Standing hamstring curl with purple band
1 x 20 each leg

9/9/12 - BW: 85kg

Clean