Saturday, October 3, 2009
Back Squat 15, 9, 3
Coach’s notes: Determine your best 15, 9 and 3 repetition maximum. Post laod for each set to comments.
Olympic Lifting seminar on Saturday, October 10 and Sunday October 11, 2009. Click here for more details and to register.
My best for today…I think I should do these workouts in the afternoon not the early morning.
155,205,230
15-95/135/155
9-185/205
3-255/265
Fun times with Todd and the ‘Ladies who Lift’ at CFC this am…and thanks to jack for a little more sleep than usual.
15 x 125
9 x 145
3x 170 and 3 x 180
Didn’t keep track of the increments
15 – 37
9 – 57
3 – 72
15- 125, 9- 140, 3- 155, 1- 165. Should have tried again at 165 but my legs felt pretty done. Great job today everyone, some seriously strong women in there!!! Thanks Todd.
245 for 15
285 for 9
330 for 3
good job everyone
195×15
I chose 195 because it was 10 lbs heavier than my last 20RM. However, I don’t usually do more squatting after a 20RM… I was happy with 195×15, but I was pretty much fried for the rest of the sets.
205×9
After failing a second set of 15 at 8, I redid the weight for 9 and settled for that for my 9s.
215×3
I failed 225×3 on the third rep, then lowered the weight and failed again. Finally I switched to low bar and got it done. I’m not thrilled about the numbers after the set of 15, but it’s impossible to PR all of them. I still don’t think my glutes and hams are pulling their weight…
95/105 for 15
125/145 for 9
185/195 for 3
What a great class today Todd! We’ve got some strong ladies!
215 for 15
250 for 9
300 for 3
85/95/105 or 115 *not sure* for 15
125/135 for 9
155 for 3
Thanks Todd great class! thanks Cory, girls for the encouragement you guys are great!
305 X 15
This set killed me and was a true 15RM. My high hamstring would not settle down and hurt my second set. The 12 minutes I took inbetween could have been 2 days. Anyway…
325 X 6, opted not to try this one again
345 X 3.
I’m horrible at doing squats.
135 x 15
195 x 9
225 x 3
225 x 15
255 x 9
295 x 3
a bit conservative on each, might have been more aggressive if I knew I could drop the weight should I max out, but all pr’s for post climbing career
135, 195, 215. Soooo much technique required!
155 x 15
165 x 9 (BW)
185 x 3
165 x 15
205 x 9
255 x 3 Just made it