Raising the Dead

E

evolution

2
Due to a request I am bringing back my journal. The next six weeks are a deadlift emphasis program, which I hope to pull a 400 dead at the end of it.

Thurs (speed and static strength day)-
A)deadlifts off a 6" platform:8X1@205
B)low box squat:5X2@225
C)full snatches:5X2@125
D)Romanian deadlift:3X8@165 w/3 second pause in low position

Fri-
I hadn't meant to max out today but Jonesy talked me into squat 1 RMin with him. I squated 405 as my max and then turned around to see how many reps I could get with 175 (because I weigh 175) and pushed out 59 reps before collapsing due to legs giving out. I used MMA for active recovery; my legs are still nice and sore.
 
evolution, i've been reading up on box squats with ideas on trying them sometime in the future. what you using to squat down on and how high do you have it?
 
Well, it depends on which gym I'm at as to what I use for box squat. At the university gym it's pretty much crates that are 11" tall. They're the ones that are made of plastic and very flimsy and flexible (I think they're milk crates)through the middle; I'll use those for a speed day so that there's not the prospect of crushing the thing.

At the commercial gym they have a variety of full wood boxes and platforms ranging from 4" up to 16". I've also used adjustable benches for higher box squats. In my backyard I've used tires to squat back on.

A low box squat for me is about 9"-12" which puts me at just around 3/4 of a ass-to-grass squat. As the program progresses I'll be using higher height "boxes."
 
Abear, working out at home is much better than a commercial gym.

Mon-
Hit upperbody to give my legs one more day of rest before I max out on a 6" box for deads tomorrow
A)push press:1X15@115, 1X5@175, 1X3@185, 1X10@135, 1X2@190
B)supinated grip seated row:2X10@160, 2X6@180
C)low incline 1 arm db press:1X8@80, 1X3@90, 1X8@70, 1X5@65
D)Russian twist w/25 pd plate:3X8
E)db hammer curl-press-extension:2X10 w/35s, 1X8w/40s, 1Xdrop set starting at 40s and working down to 15s

I think I'll go hang out with the Kenpo guys and get some knife work in.

Took my strength and conditioning final today and I was either very prepared or it was easier than I thought...anyway, good stuff and now I officially have a 22 day break from classes.
 
Tues-
A)deadlifts from a 6" platform:1X5@225, 1X3@275, 1X2@295, 1X1@315, 1XF@335/ From the floor:1X1@345, 1X1@365, 1XF@385, 1X1@380

B)low position start front squats:5X1@275

C)good mornings:3X10@225

D)back extensions:2X12 w/55 pd db
 
Weds-
Nothing to exciting. Got up a bit early to have some coffee and then
Burpees:56 over all
Swim:50 metersX8
An hour and a half of MMA
 
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