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Old 02-17-2013, 05:39 PM   #3305
Squatter
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Join Date: Mar 2011
Location: JimGym/CrewGym
Posts: 10,594
Training Exp: 20 Years
Training Type: Powerbuilding
Fav Exercise: Squat & Deadlift
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JB's OLD SCHOOL TAKE 2 SEMESTER 1 TRIO OF DEATH

All I can say it is appropriately named by JB. Despite my premature death, I really had fun with it as I like doing new things. JB told me to make it hurt and it did. I had severe back DOMS going in from yesterday's bench session, which didn't do me any favors on squat. I handled the squats reasonably well, but by the fifth set I was done and perhaps should have lowered the weight a bit on that set, as I was fatiguing. As you can see in the vid, not my best form but not my worst either. Other than that, all went well. Lower back survived unscathed.

I spoke with one of the crew guys who has heard alot of good things about the work the Back & Neck Rehab Center does, which made me feel even more excited to start my sessions. He agreed that it made sense that my lower back strength was an issue from his observations of my work of late. He's the same guy who taught me to bench properly (Dave)

Squat W/U
Bar X5
95 X5
115 X5
135 X5
160 X5

Trio Of Death
Leg Press//Narrow Stance Squat//GHR
Done in rotation with minimal rest in between exercises(1-2 mins) but about 5 mins rest in between each set. Leg Press was wide stance with toes out, to try to emulate my squat stance.
1 PPS X30//185 X10//BW X10
2 PPS X30//185 X10//BW X10
2 PPS X30//185 X10//BW X10
3 PPS X30//185 X10//BW X10
4 PPS X30//185 X10//BW X9

To finish, JB instructed me to rather than unrack the leg press and take it all the way down, to push it from the pins it is on. Feet narrow and toes forward. The calf raises were not on the program, but I thought to do them at the moment.

Leg Press From Pins SS Leg Press Calf Raises
3 PPS X60/3 PPS X15
3 PPS X60/3 PPS X20
4 PPS X75/4 PPS X20
4 PPS X67/4 PPS X19

Reverse Hyperextensions
These were not on the program either, but the guys told me they are good for decompressing the lower back.
20 X15
20 X15
20 X15
20 X15

This was the last set of squats:
__________________
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50

Last edited by Squatter; 02-17-2013 at 05:41 PM.
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