Sunday Squat and Deadlift Work

This morning's training looked like this:

Free Squat (Warm Up)

55x 5 reps x 3 sets

Box Squats with Hanging Chains (Accomodating Resistance / Stability Work)

55 x 3 x 2 sets
145 x 3

Added First Hanging Chain
145 x 2

Added Second Hanging Chain
145 x 2

Added Third Hanging Chain
145 x 2
195 x 2
235 x 2
285 x 2 x 8 sets

Deficit Deadlifts Off of 4 Mats (2" Deficit)
135 x 3
225 x 1
315 x 1
365 x 1
405 x 1
455 x 1
495 x 1
525 x 1
545 x fail x 2 attempts

Glute Ham Raises (GHR's)
4 sets x 6 reps

Seated Calf Raises (Ankle Prehab)
2 sets x 70 x 25 reps

45 degree Back Extensions
3 sets x 10 reps

Ab Pulldowns
4 sets x 90 x 15 reps


All in all a very solid day.  I felt really strong, and was technically sound despite being away from the crew for 2 weeks.  I really enjoyed the hanging chain work.  The hanging chains do not deload at the bottom like the regular chain work does.  This really forces you to lock everything in right and to keep position from the set up to the rack.  I felt really strong and confident with these.  Below is a video from Lexen Xtreme out of Ohio showing how their guys do this exercise.

Next were deficit pulls off of 4 mats, or a 2 inch deficit.  I felt really strong with these, as the weights moved fast, and with pretty good technique as well.  I must've torched myself out as I failed to lock out 545 twice, but I'm pretty sure the 525 was a PR with this exercise at 4 mats.  Then I moved on to assistance work, GHR's for Glute and Hamstring strength, Seated Calf Raises for ankle prehab purposes, 45 degree back extensions for lower back, and Ab Pulldowns for abdominal stability.

Back at it tomorrow at 10 am, joining up with the crew at Apollon Gym for some bench work!