Tag Archive: weighted planks


Feb 29, 2016

no better way to celebrate leap year with squat day! I would like to squat 3 times this week though, so no matter what the occasion… chances are it will be a squat day

no belt this workout, shoes and sleeves worn throughout

Low Bar Squats (2-3 min rests, in between sets I did TKEs)

135 x 5
185 x 3
225 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3

High Bar Squats (2-3 min rests)

285 x 4
285 x 4

Low Bar Lo-pause Squats (brief pause in the hole, 2-3 min rests)

255 x 6
255 x 6
255 x 6

Weighted Plank

25 lb plate for 45 seconds

Hyperextensions

15 reps

After the squats, my low back was pumped and sore, so I kept the core work to a minimum, and wrapped it up and came home.

Feb 22, 2016

I hope you like squats.  I got squats for you.

Tonight, the plan was death by squats. Light squats, but lots of them. And no belt.

warmup: dorsiflexions, TKEs

squat shoes and knee sleeves on

warmup squats: bar x 5, 135 x 3

Low Bar Squats (60 sec rests)

215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3

notes: yup, 12 sets of 3, with 60 seconds rest in between. counts as cardio, right??

High Bar Squats (2-3 min rests)

230 x 6
230 x 6
230 x 6

Low Bar Paused Squats (1 sec pause at the bottom, 2-3 min rests in between sets)

200 x 8
200 x 8
200 x 8

Weighted Planks (long rests)

25 lbs x 30 seconds
25 lbs x 30 sec
25 lbs x 30 sec

notes: the rests had to be long because I had to wait for someone to keep the plate on me – I didn’t want to have to awkwardly put it on and then get into position, and then dump it off at the end