Likeness of Vanity

SQUAT DAY

Warm Up:

Foam roll and static stretching.

Sled Drag:

3 plates with 5lb spacers x 6 trips up and down the parking lot

Cambered Bar Box Squat:

Bar x 10

Bar x 10

95 x 10

135 x 8

135 x 8

185 x 8

225 x 3

225 x 3

275 x 1 (Thought I'd triple this, but it wasn't going to happen today)

225 x 3

245 x 3

Safety Squat Bar Deadlifts:

I don't know what else to call these. As we were warming up Chuck Vogelpohl walked over and asked, "You guys squatting?", received an affirmative answer, and then just walked away. This is a sign, and that sign means that he's got something for us to do. This is why I literally could not be at a better gym.

So, the gist of this workout is as follows: Grab ahold of a deadlift bar and pull it up, placing your head in between the handles of the SSB and allowing it to rest on your shoulders. One partner will unrack the bar on the monolift while another will spot the SSB, making sure it doesn't fall off your back. Once you're upright, with a bar in your hands and the SSB on your back, lower the bar to the ground while maintaining proper form (head and chest up, back arched, hips down). Then deadlift the bar back up again. It will tax your Posterior Chain at incredible levels, as you cannot allow yourself to "get loose" or relax for one moment, or you're going to end up falling down amongst a pile of metal.

The bar we used to deadlift was a shortened bar, but it seemed thicker. I'm not sure of its weight, so as usual, I'm going to add it up as if its 45.

SSB Weight of 95 / Deadlift bar weight of 135 x 6

115 / 155 x 6

135 / 175 x 6

Ben at the bottom, Riddle showing how to spot this lift.

Near the top

Hips down, head up, back arched.

Chuck said after this lift, "You've got some scoliosis, don't you?" I laughed and explained my situation and surgery, and he replied, "Thats why your form is so good." Hard to round a back with a rod up your spine.

Reverse Hypers:

Two 35lb plates on each side x 8

Two 35s x 8

Two 35s x 8

Abs: 2 sets, straight through

Cable Crunch: 90 x 10

Wheel: 10

Swiss Ball Crunches: 50

4 Way Neck Machine:

45lb plate each way x 10

Just back x 20

Gripper:

2 plates x 30 +10s hold

2 plates x 30 +10s hold

SCRATCH AWAY SCRATCH AWAY