A Really Good Squat Day

Tonight I had a training session that almost took me back to the good ol’ days in the dungeon gym in Beyer Hall with the ISU Weight Club. I spent some time today going through back issues of the Attack and I’m not sure whether that motivated my workout or my workout fueled my nostalgia. Either way, I’ll take it.

Safety bar box squat, to the highest setting on adjustable box: bar x 3, 25’sx2, plate x 1, plate + 25 x 1, 2 plates x 1, 2 plates + 10 x 5,5,7 This box height is between two and three finger widths high.

reverse band safety bar box squat, blue EFS bands to one hole shorter box than above: 2 plates x 20 These were hard. Definitely a gut check like I was looking for here. The reverse band death-sets I used to do back in the day are some of the training I look back on most fondly. I didn’t wear a belt for these.

Also, I’ve found that wearing my Chuck’s makes a big difference in my squatting. I’d really like to work some more overtime so I can buy a pair of actual squat shoes. Anyone care to make a recommendation?

reverse hyper: 45 x 10-12 These are just some extra/prehab/whatever you want to call it for my back.

pullup: bw x 2 x 3

prowler push: 2 plates x 1 three lines in the cement, ~ 30 feet?) , 2 25’s x three lines

These freakin’ killed me. I’m so out of shape and the concrete is so uneven I found myself having a hard time getting the prowler even moving for the return trip with 2 plates, so I had to drop it down to quarters.

anti-rotation sled drag (ARSD): 45 x 3 consecutive lengths of the parking lot aka a trip and a half

I don’t know if it’s a standard nomenclature (I also don’t care) but I refer to a down and back as a trip and I consider a trip two lengths (the down and the back). Anyway, I digress.

Tonight definitely kicked my ass and I feel like I’m finally on the road to making progress again.

I also didn’t go bananas with my post-workout nutrition and use it for an excuse to eat a pig trough of junk food. I had a kaiser roll with a 93% lean turkey burger and a little bbq sauce and then about 80 grams (uncooked) of sweet rice with another turkey patty and a dollop of cheese dip (

A Really Good Squat Day

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