Squat – 5/3/1 Week 2

Warmup:
Row 1000 meters
Mobility work

Box Squat
5 x 25# / 5 x 55# / 3 x 80# / 3 x 90#

Back Squat – 3/3/3+
95# / 108# / 122# (5 reps)

Accessory Work:
Squat Lockouts
3 x 155# / 3 x 165# / 3 x 185#

GHD Situps – 3 x 10

When I did the squat lockouts last week I called them rack pickups because I didn’t know what else to call them. Turns out some googling and some youtubing determined “squat lockout” was indeed the correct term. Here’s a video of a guy doing 1000 lb. lockouts.

Squat lockouts are not to be confused with concentric squats. I hope to work those in eventually as well, but I don’t have a very good squat rack right now.

From DeFranco’s gym:


And the always entertaining Dave Lipson:

http://365daysofsquatting.blogspot.com/2010/12/can-you-gain-while-you-loose.html

He sure gets hit in the face a lot.

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