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July 8, 2010

Time for another exciting edition of… Squat day.

This picture graphically depicts why you should be insulted if someone refers to you as "Quad-Dominant"

The thought of the day, thanks to Dan John:

  1. The body is one piece.
  2. There are three kinds of strength training:
    • putting weight overhead
    • picking it off the ground
    • carrying it for time and distance.
  3. All training is complementary.


  1. Z-Health Warmup
  2. Jump Rope x 200
  3. Handstand Holds
  4. Squat (1 min max rest between warmups, 3-5 between last three work sets)
    • 45 x 5
    • 135 x 5
    • 185x 3
    • 225 x 3
    • 255 x 5
    • 285 x 3
    • 325 x ?
  5. Squat – 5 x 10 @ 170# (As little rest as possible.  Aim to finish in under 10 min)
  6. Suitcase Position Farmers Walks – 100# x 4-5

Suitcase farmer’s walks are simply a one-handed farmer’s walk.  Hold the heavy thing in one arm, walk however far you’d normally walk for a farmer’s walk, switch hands and walk back.  That’s one rep.

OPTIONAL: Work up to a 1RM today.  You won’t be squatting heavy again for a while, so feel free to push it today at the very least.  If you do – post to comments.


Fasted today until my workout.  I really enjoy lifting fasted, as I think it increases focus and gives you a better mental edge.  The only downside I’ve noted is that I’m a little stiffer and/or need a bit more warmup on these days.  Could be that my sugar’s a bit low and I need to get a little epinephrine working to raise it up or it could be that occasionally I just feel stiffer from sitting in front of a computer all day… who knows.

Stay strong

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