Tag Archives: ME SQ/DL

ME SQ

Mobility Work
SQ
45x3x5
135x2x5
225×5
315×5
Hack SQ
200x3x5
GHR w/KB – 3×10
Pulldown Abs – 90x3x20
GM w/14″ cambered bar
155×10
245×5
295×5

ME SQ

Mobility Work
Belt SQ
90×5
140×5
180×5
230×5
270×5
GHR – 3×10
45° Hypers – 3×10
Pulldown Abs – 110x3x10
Neutral Grip Pullups – 3×5
DB BP – 30x3x15
This was my first workout back from USAPL Raw Nationals. I am taking it easy this week and I will start my training cycle for NASA Unequipped Nationals in two weeks.

ME SQ/DL

Week 8 of 8 – USAPL Raw Nationals Training Cycle
Mobility Work
SQ
45×5
135×5
225×3
315×3
405x3x1 <-- add belt DE DL - 365x5x1 <-- add belt Pulldown Abs - 110x3x10 GHR - 3x10 This was my final squat and deadlift workout of this training cycle. I focused on form and depth on my squats tonight. My form and depth were both good. I made a few tweaks to my form and it made a big difference with my depth. I focused on keeping my chest up and pulling my elbows down on the ascent. This kept me more upright and made it easier to squat deeper.

ME SQ/DL

Mobility Work
SQ
45×5
135×5
225×3
315×3
365×2
405×2 <-- add belt 455x1 475x1 DL 225x3 315x3 405x2 <-- add belt 495x1 545x1 GHR - 3x10 Hanging Leg Raises - 3x10 Tonight was my peak squat and I have one more week to train for USAPL Raw Nats. Tonight I squatted without a box to make sure my depth and form was OK without a box. I went 20lbs heavier than I originally intended. I have developed a habit of descending slowly and Sean recommended descending faster. My squats were easier with a faster descent, but it was a little harder to gauge my depth. I was breaking parallel with a faster descent, but not as deep. Next week I will focus on descending faster and squatting deeper to accommodate a faster descent.

ME SQ

Mobility Work
Box SQ (12 inch box)
135×5
225×5
315×3
365×3 <-- add belt 425x2 DL 225x3 315x3 405x3 495x3 <-- add belt 545x3 Plate Pinch Grips - 25lbs plates x 4 static holds per hand

ME SQ

Mobility Work
Box SQ (11 inch box)
45×5
135×5
225×5
315×3
365×3
405×3
Circuit
GHR – 3×10
Pulldowns – 90x3x10
CSR Obliques – 100x3x10
45° Hypers – 3×10

ME SQ

Mobility
SQ
45x2x5
135×5
225×5
315×5
365×3
405×2
365×3
Pause SQ – 315x2x5
Kneeling SQ – 135x3x5
GHR – 3×10
Pulldown Abs – 120x3x10

ME SQ

Mobility Work

SQ
145×5
235×5
325×5
375×5
325×5

Walkouts – 505×1

Pause SQ – 325x2x3

RDL – 225x3x5

Band Pull Throughs w/doubled light band – 3×10

GHR – 3×10

Pulldown Abs – 110x3x10

My form improved with each set and I am adjusting to squatting deep. By the time I got to the pause squats the weights were feeling easier due to my technique improving. I will be stretching and doing mobility work in the mornings when I do cardio. I added the pause squats to my ME workouts to improve my strength out of the hole. With the changes to my training and the additional stretching and mobility work, I will be ready for USAPL Raw Nationals.

ME SQ

Mobility Work

SQ
45×5
135×5
250×5
300x2x4
350x2x3

Super Set
GHR – 3×10
45° Hypers – 3×10

Pulldown Abs – 88x3x10

ME SQ

Mobility Work
Olympic SQ
45×5
135×3
225×3
315×3
405×1 <-- add belt 405x1 Super Set
GHR – 3×10
GHR sit-ups – 3×10
45° Hyper – 3×10
My depth was 2 inches below parallel. My goal tonight was to see how light of a weight I could break parallel with. I am competing raw at the USAPL Texas State Meet on Saturday. I tried my last squat with my stance wider, but I didn’t break parallel. Once I start my training for USAPL Raw Nationals I will focus on improving my flexibility in order to squat with a wider stance. Raw squatting helps improve my flexibility as well. By USAPL Raw Nationals I should be able to break parallel by a good enough margin to use a wider stance.