Squat | Hanley Strength Systems

Posts Tagged ‘squat’

Final Squat Session

Monday, January 11th, 2010

Yesterday was my last heavy squat/deadlift session of my meet cycle. I will be competing in about 21 days. I took a an opener in a suit yesterday and took my 2nd attempt with reverse monster bands. I got some videos of the squats and pulls. This is how the day went:

Squats

Warm up: bar x5, 135×5x2, 185×3
Briefs : 250×1, 340×1, 390 x1, 430 x1, 480×1
Suit Straps Down: 505×1
Straps Up: 535×1, 585×1
Rev Band: 635×1

My opener will be a little bit lighter in this meet than last to reserve myself for my 2nd and 3rd attempt. Overall I felt good yesterday and am looking forward to the meet.

Deadlifts:

135×2x2, 225×1, 315×1, 365×1, 405×1, 455×1, 495×1, 545×1
Most of these are done with my suit on which is not too ganster just to get a feel for the suit. This is usually my strongest lift so I am happy with this.

After wards I performed some back raises for reps and some standing ab work for reps.

Here a video of my last couple squats and deadlifts:

Tags: athletes, bench, deadlift, hanley strength, new jersey, powerlifting, squat, Strength
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Wednesday Workout

Wednesday, October 14th, 2009

Today I had a lower body workout which can change depending on the week. Since this coming sunday I will be taking a heavy single in my suit bottoms with 3 chains I decided to just get some free squatting in to practice form for the most part. I also did assistance work. Here is how the workout looked.

1. Free Squat: barx10, 145×5, 195×5, 235×3, add briefs: 285×5, 325×5x2, 375×5

* this was performed to practice form more than anything else, I used the competition squat bar so the bar weighs 10lbs more therefore my numbers look a bit different. I also used my competition briefs which are metal ace briefs

2. SSB Reverse Lunge: bar x 10 each leg x 3 sets

* this was just to get some blood flow in my quads and some single leg work which I do less of during a competition cycle.

3a. GHR: BW x 10 x 3

3b. Fwd/Bwd Sled Drag: 3 Plates x 10 yds (2 laps) x 3

4a. Reverse Hypers: 200 x 12 x 3

4b. Pushups: BW x 20 x 3

4c. Seated Rev Grip Cable Row: 160 x 15 x 3

I did a little upper body to get some blood work in and break a little sweat.

Over all it was a really nice workout and I have been feeling really good. Looking forward to my meet in November.

Post your Workout in the Comments Below!

Tags: "hamstring strength", "lower back", deadlift, hanley strength, marlboro personal trainer, marlboro strength coach, new jersey powerlifting, powerlifting, squat, the training studio
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Squat/Deadlift Session

Sunday, October 11th, 2009

Today is sunday and on sunday’s I travel up north to John Bott’s house to train with a dedicated group of powerlifters. We squat and deadlift on sundays to prepare for our meets. Here is what I did today…..

Box Squat w/chains – 135 x 3,

add chains (3) – 185×3, 225 x3

add briefs – 275×2x2, 315×2x2, 365×2x2, 405×1x2

*this was performed using a foam box, we usually use this on the first week of our 4 week cycle, then switch to a hard box for a heavy single with suit bottoms on, then we deload with straight weight and then take a full competition suit squat.

Sumo Deadlift w/bands – 225×1x2, 255×1x3, 275×1x3, 295×1, 315×1

* this was performed on a sumo base jumpstrecth platform using mini bands doubled up.

Accessory Work:

1A. Back Raise – 25 lbs. x 15-20 x 4

1B. Standing Abs – 100 lbs. x 12-15 x 4

I had a heavy suit last sunday so I kept it fairly light today. After this session I usually go home and do some sort of light activity like taking a bike ride or walking Harley with Juliet Deane.

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Tags: deadlift, marlboro, new jersey powerlifting, powerlifting, squat
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WNPF Powerlifting Meet Report

Wednesday, February 25th, 2009

This past sunday I was fortunate enough to take a few guys from our facility down to compete in the WNPF World Powerlifitng Competition in Bordentown, NJ. It was a great day for all 3 lifters.

Joe Granick is the newest and youngest lifter of the crew at 18 years old and just to give you a summary of this kid: HE BRINGS THE FIRE!!! He had personal best in all 3 lifts as well as his total for the meet. He squatted 405, benched 225, and deadlifted 430 for a total of 1070 in the 181 weight class. Joe is very motivated and loves the sport of powerlifting. He has lost a total of 40 pounds in the last couple years and has put on some quality muscle. He is inspiring to watch.

Jim Lombardi is a business owner from Manalapan,NJ and has come out of retirement lifting in his 3rd meet since 1981. Jim had a great day in the 242 weight class(by the skin of his teeth). His lifts for the day were 440 for the squat, 350 bench and deadlifted 485. Jim is 50 years young and is STRONG like BULL. THis guy played some semi-pro ball back in the hayday. It is a true pleasure having a blue collar old school lifter in the studio during the week.

Matt Nolan is a guest of The Training Studio form time to time and this kid is amazingly strong at his bodyweight. He posted some pretty big numbers and had a excellent meet. Mat squatted 550, benched 350 and pulled 650 for an incredible total of 1550 in the 198 weight class. Awesome job Matt.

It is a great experience to see people compete in events like powerlifting at all ages and levels. Our crew has doen a trememndous job in staying focused and consistent in their training and we are proud to have them on the team.

WAY TO GO GUYS!!!

Tags: bench, deadlift, hanley strength, new jersey powerlifting, squat, the training studio, WNPF
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