Squat Workouts Videos

2015 - 2018

I work out four times a week rotating through four basic workouts: Bench Assistance/ Squat/ Bench Press/ Deadlift. On this page are listed videos of my Squat Workouts. For these I do squats and/ or squat look-alike lifts, speed work, and abs, thus four exercises of 3 work sets each. The video is of my top set or two for at least my first two exercises of the workout. Starting in late-April, sets marked with an exclamation point are 50s PRs, and sets marked with a caret (^) tied 50s PRs. As always, sets marked with an asterisk did not go as planned. For squats, I am wearing a Crain power belt, Genesis wrist wraps, and Genesis 2.5 meter knee wraps or APT heavy knee sleeves (as indicated), plus Crain squat shoes. For look-alike lifts, I am wearing a Crain power belt, Genesis wrist wraps, and APT heavy knee sleeves, plus Crain squat shoes. For my other three workouts, Workout Videos. See also: Full Workout Logs: 2014-15 and Weightlifting Exercises Videos.

The shorthand is date (month/day/year), followed by exercise and pounds/ reps.

2015

4/27/15 - Squats with sleeves: 260/2, Manta Ray Squats: 215/2, Jump Squats: 80/4, Alternating Dip Bar Leg raises 3s/18.
5/6/15 - Chain Squats: 315/1, Speed Chain Squats: 175/4 (includes 90 pounds of chain weight), Extra low Squats: 235/2, Decline Sit-ups: 11.25/6.
5/13/15 - Squats with sleeves: 272/2, Manta Ray (high bar, close stance) Squats: 230/2, Jump Squats: 82/4, Alternating Dip Bar Leg raises 3s/20.
5/20/15 - Chain Squats: 325/1; Speed Chain Squats: 180/3 (includes 90 pounds of chain weight); Extra Low Squats: 250/1 (ab exercise not recorded).
5/28/15 - Squats with sleeves: 285/1; Manta Ray (high bar, close stance) Squats: 250/1; Jump Squats: 87/3; Alternating Dip Bar Leg Raises: 3s/22 (only first five reps shown).
6/18/15 - Extra Low Squats: 250/2; Reverse Band Squats: 305/2; Speed RB Squats: 215/4; Sit-ups: 16.25/6 (not recorded).
6/28/15 - 3 Count Pause Squats: 250/2; Sting Ray (front, close stance) Squats: 160/2; Jump Squats: 80/4.
7/5/15 - Extra Low Squats: 260/2; Reverse Band Squats: 315/2; Speed RB Squats: 205/4; Sit-ups: 18.75/6.
7/12/15 - 3 Count Pause Squats: 260/1; Partial Squats: 305/2; Jump Squats: 82/4; Sit-ups: 20/6 (not recorded).
7/20/15 - Extra Low Squats: 270/1; Reverse Band Squats: 325/1; Speed RB Squats: 205/4; Bicycle Abs: 20 reps.
7/27/15 - 3 Count Pause Squats: 260/2; Partial Squats: 315/1; Jump Squats: 85/4; Sit-ups: 21.25/6.
8/3/15 - Extra Low Squats: 270/2; Reverse Band Squats: 325/2; Speed RB Squats: 210/3; Bicycle Abs: 23 reps.
8/10/15 - 3 Count Pause Squats: 270/1; Partial Squats: 315/2; Jump Squats: 87/4; Sit-ups: 22.5/6.
8/19/15 - Extra Low Squats: 280/1; Reverse Band Squats: 335/1; Speed RB Squats: 210/4; Bicycle Abs: 25 reps.
8/26/15 - 3 Count Pause Squats: 275/1; Partial Squats: 325/1; Jump Squats: 92/3; Sit-ups: 25/5.

2015-16 Training Plan

9/17/15 - Raw Squats and Manta Ray Squats: 135/6, 125/6; BB Calves and Leg Curls: 105/10, 6.0/10. This workout was two weeks after my hamstring re-injury.
10/1/15 - Raw Squats: 165/6; Reverse Band Squats: 205/6; DB Calves: 25/10; Leg Curls: 7.5/10,
10/15/15 - Squats with sleeves: 200/6; Reverse Band Squats: 240/6; Speed Reverse Band Squats: 170/4; DB Calves: 27/12.
10/25/15 - Squats with sleeves: 225/6; Manta Ray Squats: 185/6; Speed Squats: 105/4; Leg Curls: 8.75/12 (not recorded).
11/1/15 - Squats with sleeves: 250/2; Reverse Band Squats: 270/2; Speed Reverse Band Squats: 175/4; Leg Curls 9.5/8 (not recorded).
11/8/15 - Squats with wraps: 275/2; Manta Ray Squats: 205/2; Speed Squats: 110/4; Leg Curls: 10/8 (not recorded).
11/16/15 - Squats with sleeves: 260/2; Reverse Band Squats: 285/2; Speed Reverse Band Squats: 180/4; Leg Curls 10.5/8 (not recorded)
11/23/15 - Squats with wraps: 285/2; Manta Ray Squats: 215/2; Speed Squats: 115/4; Leg Curls: 11/8 (not recorded).
12/16/15 - Squats with sleeves: 280/2; Chain Squats: 295/2; Speed Chain Squats: 175/4; Leg Curls (alternate legs): 2.0/10.
12/23/15 - Squats with wraps: 305/1; Squats with sleeves: 225/8; Low Squats: 185/3; Jump Squats: 80/4; Leg Curls (alternate legs): 2.25/8 (not recorded).
1/6/15 - Squats with wraps: 300/2; Extra Low Squats: 235/2; Jump Squats: 85/4; Leg Curls (legs together): 8.5/8 (not recorded).
1/14/16 - Squats with wraps: 305/2; Partial Squats: 315/2; Speed Squats: 160/4; Leg Curls (alternate legs): 2.75/8 (not recorded).
1/21/16 - Squats with wraps: 295/3, 310/1; Extra Low Squats: 235/4, 245/2.
1/28/16 - Squats with wraps: 310/2, with sleeves: 235/8; Partial Squats: 310/3, 325/1.
2/4/16 - Squats with wraps: 300/2*, 315/1; Extra Low Squats: 245/4, 255/2.
2/21/16 - Squats with sleeves: 285/2; Extra Low Squats: 252/2, Jump Squats: 100/3.
2/28/16 - Squats with wraps: 300/2, 315/1; Chain Squats (chains weigh 90 pounds): 300/3, 315/1.

2016 Training Plan

3/28/16 - 3 Count in the Hole Pause Squats: 225/4, 235/2; Partial Squats: 282/4, 295/2; Speed Squats: 120/5, 125/5; Barbell Calves (not recorded).
4/4/16 - Reverse Band Squats: 300/4, 315/2; Manta Ray (close stance, high bar) Squats: 205/4, 215/2; Speed RB Squats: 185/5, 195/3; Leg Curls (not recorded).
4/13/16 - 3 Count in the Hole Pause Squats: 235/4, 250/2; Partial Squats: 290/4, 305/2; Speed Squats: 125/5, 130/5; Barbell Calves (not recorded).
4/20/16 - Reverse Band Squats: 315/4, 330/2; Speed RB Squats: 190/5, 200/3; Manta Ray (close stance, high bar) Squats: 225/4, 235/2; Leg Curls (not recorded).
4/27/16 - 3 Count in the Hole Pause Squats: 250/4!, 262/2!; Partial Squats: 305/3!, 317*/1!; Speed Squats: 130/5, 135/5; Barbell Calves (not recorded).
5/4/16 - Manta Ray (close stance, high bar) Squats: 245/4!, 255/2!; Reverse Band Squats: 320/4!, 335/2!; Speed RB Squats: 195/5, 205/3; Leg Curls (not recorded).
5/13/16 - 3 Count in the Hole Pause Squats: 265/3, 275/1; Partial Squats: 305/4!, 320/2!; Speed Squats: 130/5, 135/5; Barbell Calves (not recorded).
5/19/16 - Manta Ray (close stance, high bar) Squats: 262/3!, 275/1!; Reverse Band Squats: 332/3!, 350/1!; Speed RB Squats: 200/4, 210/2; Leg Curls (not recorded).
5/26/16 - 3 Count in the Hole Pause Squats: 272/3!, 285/1!; Partial Squats: 320/3!, 335/1!; Speed Squats: 135/4, 140/2; Barbell Calves (not recorded).
6/2/16 - Manta Ray (close stance, high bar) Squats: 272/3!, 285/1!; Reverse Band Squats: 342/3!, 360/1!; Speed RB Squats: 205/4, 215/2; Leg Curls (not recorded).
6/20/16 - Squats with Wraps: 277/4, 290/2; Extra Low (ATG) Squats: 235/4, 245/2; Jump Squats: 80/5, 85/3; Leg Curls (legs together): (not recorded).
6/27/16 - Squats with Sleeves: 270/4, 282/2; Chain Squats: 290/4, 305/2; Speed Chain Squats: 167/5, 175/3; Dumbbell Calves (not recorded).
7/4/16 - Squats with Wraps: 290/4^, 305/2^; Extra Low (ATG) Squats: 247/4!, 260/2!; Jump Squats: 85/5; Leg Curls (legs together): (not recorded).
7/13/16 - Squats with Sleeves: 280/3, 292/1; Chain Squats: 300/3, 315/1; Speed Chain Squats: 172/4, 180/2; Dumbbell Calves: 47/6.
7/20/16 - Squats with Wraps: 300/3^, 315/1^; Rest of workout: Extra Low (ATG) Squats: 257/3!, 270/1!; Jump Squats: 90/4, 95/2; Leg Curls (legs together): 11.0/8!.
7/27/16 - Squats with Sleeves: 277/4!, 290/2!; Chain Squats: 295/4!, 310/2!; Speed Chain Squats: 172/5^, 180/3^.
8/3/16 - Squats with Wraps: 295/3*, 310/2!; Extra Low (ATG) Squats: 252/4!, 265/2!; Speed Squats: 130/5^, 135/3^.
8/11/16 - Squats with Sleeves: 285/2*, 297/1!; Chain Squats: 310/3^, 325/1^; Speed Chain Squats: 177/4^, 185/2^.
8/18/16 - Squats with Wraps: 295/4!, 310/2!, 325/1!; Rest of workout: Extra Low (ATG) Squats: 262/3!, 275/1!; Speed Squats: 130/5^, 135/3^.
8/28/16 - Squats with Sleeves: 282/3, 295/1.5*; Chain Squats: 305/4!, 320/1; Speed Chain Squats: 177/5!, 185/3!.
9/4/16 - Squats with Wraps: 285/6!, 300/3.5^, 315/1.

2016-17 Training Plan

9/19/16 - Squats with Sleeves: 265/2, 235/5; Reverse Band Squats: 305/2, 270/6; Speed Reverse Band Squats: 175/5, 185/3.
9/26/16 - Extra Low Squats: 225/5, 235/3; Partial Squats: 275/5, 290/3; Jump Squats: 75/6, 80/4.
10/3/16 - Sting Ray (front, close stance) Squats: 142/5, 150/3; Reverse Band Squats: 290/5, 305/3; Speed Reverse Band Squats: 175/6, 185/4.
10/10/16 - Extra Low Squats: 235/5; Rest of workout: Partial Squats: 285/5, 300/3; Jump Squats: 70/6, 75/4.
10/17/16 - Sting Ray (front, close stance) Squats: 150/5, 157/3; Reverse Band Squats: 300/5, 315/3; Speed Reverse Band Squats: 180/6, 190/4.
10/24/16 - Video 1, Video 2. Extra Low Squats: 247/4, 260/2; Partial Squats: 300/4, 315/2; Jump Squats: 75/5, 80/3.
11/2/16 - Sting Ray (front, close stance) Squats: 157/4, 165/2; Reverse Band Squats: 315/4, 330/2; Speed Reverse Band Squats: 185/5, 195/3.
11/9/16 - Extra Low Squats: 257/3*, 270/2!; Partial Squats: 295/4*, 310/1*, 275/0*; Jump Squats: 80/5, 85/5*.
11/16/16 - Sting Ray (front, close stance) Squats: 170/3^, 180/1!; Reverse Band Squats: 332/3, 350/1; Speed Reverse Band Squats: 190/4, 200/2.
11/23/16 - Extra Low Squats: 265/3!, 277/1!; Partial Squats: 310/3, 325/1; Jump Squats: 85/4, 90/2.
12/1/16 - Pause Squats: 225/4, 235/2; Chain Squats: 265/4, 277/2; Speed Chain Squats: 160/4, 167/2.
12/8/16 - Squats with Sleeves: 250/4, 262/2; Manta Ray (high bar, close stance) Squats: 215/4, 225/2; Manta Ray Speed Squats: 85/4, 95/2.
12/15/16 - Sting Ray (front, regular stance) Squats: 150/4, 157/2; Chain Squats: 280/4, 295/2; Speed Chain Squats: 167/4, 175/2.
12/22/16 - Squats with Sleeves: 262/4, 275/2; Manta Ray (high bar, close stance) Squats: 225/4, 237/2; Manta Ray Speed Squats: 90/4, 95/2.
12/30/16 - Video 1, Video 2. Sting Ray (front, regular stance) Squats: 160/4, 167/2; Chain Squats: 290/4, 305/2; Speed Chain Squats: 170/4, 177/2.
1/8/17 - Squats with Sleeves: 272/3, 285/1; Manta Ray (high bar, close stance) Squats: 215/7, 225/5; Manta Ray Speed Squats: 90/6, 95/4.
1/16/17 - Raw Squats: 237/7, 250/3* (not recorded); Chain Squats: *275/5, 295/3, 310/1; Speed Chain Squats: 162/6, 170/4.
1/23/17 - Squats with Sleeves: 267/4, 280/2; Manta Ray (high bar, close stance) Squats: 237/4, 250/2; Speed Squats: 120/6, 125/4.
1/30/17 - Chain Squats: 300/4, 315/2!; Sting Ray (front, close stance) Squats: 152/4, 160/2; Jump Squats: 70/6, 75/4.
2/6/17 - Squats with Wraps: 290/4, 305/1*; Manta Ray (high bar, close stance) Squats: 247/4, 260/2; Speed Squats: 120/6, 125/4.
2/15/17 - Chain Squats: 315/2*!, 327/1!; Sting Ray (front, medium stance) Squats: 162/3, 170/1; Jump Squats: 75/5, 80/4.
2/22/17 - Peaking: Squats with 3.0 Meter Wraps: 305/1, 315/1; Manta Ray Squats: Skipped; Speed Squats: 125/5, 130/3.

2017 Training Routine: Stage One

3/13/17 - Extra Low (ATG) Squats: 235/4, 245/2; Reverse Band Squats: 300/4, 315/2; Speed Reverse Band Squats: 167/5, 175/3.
3/20/17 - Chain Squats (chains weigh 90 pounds): 275/4, 290/2; Extra Low Sting Ray (front, close stance) Squats: 132/4, 140/2; Jump Squats: 70/5, 75/3.
3/27/17 - Squats with Wraps: 270/4, 285/2; Squats with Sleeves: 237/4, 250/2; Speed Squats: 110/5, 115/3.
4/3/17 - Pause Squats: 237/4, 250/2; Reverse Band Squats: 310/4, 325/2; Speed Reverse Band Squats: 177/5, 185/3.
4/10/17 - Chain Squats (chains weigh 90 pounds): 290/4, 305/2; Extra Low Sting Ray (front, close stance) Squats: 142/4, 150/2; Jump Squats: 75/5, 80/3.
4/17/17 - Squats with Wraps: 280/4, 295/1; Squats with Sleeves: 247/4, 260/2; Speed Squats: 115/5, 120/3.
4/26/17 - Pause Squats: 247/4, 260/2; Reverse Band Squats: 320/4^, 335/2^; Speed Reverse Band Squats: 182/5, 192/3.
5/3/17 - Chain Squats (chains weigh 90 pounds): 300/4^, 315/2^; Extra Low Sting Ray (front, close stance) Squats: 152/4^, 160/2^; Jump Squats: 80/5, 85/3.
5/10/17 - Squats with Sleeves: 267/4, 280/2; Squats with Wraps: 280/4, 295/2; Speed Squats: 120/5, 125/3.
5/17/17 - Pause Squats: 257/4!, 270/2!; Reverse Band Squats: 330/4!, 345/2!; Speed Reverse Band Squats: 190/5, 200/3.
5/25/17 - Chain Squats (chains weigh 90 pounds): 310/4!, 325/2!; Extra Low Sting Ray (front, close stance) Squats: 160/4!, 167/2!; Jump Squats: 85/5, 90/3.
6/1/17 - Squats with Sleeves: 277/4^, 290/2^; Squats with Wraps: 290/4, 305/2; Speed Squats: 125/5^, 130/3^.

2017 Training Routine: Stage Two

6/11/17 - Low Squats: 172/4, 180/2; Bench Squats: 290/4, 305/2; Jump Squats (wide stance): 70/5, 75/3.
6/18/17 - Chain Squats (chains weigh 90 pounds): 295/4, 310/2; Olympic Squats: 225/4, 235/2; Speed Chain Squats: 162/5, 170/3.
6/25/17 - Squats with Wraps: 285/4, 300/2; Squats with Sleeves: 252/4, 265/2; Speed Squats: 115/5, 120/3.
7/2/17 - Low Squats: 182/5!, 192/3!; Bench Squats: 305/4^, 320/2^; Jump Squats (wide stance): 75/5, 80/3.
7/9/17 - Chain Squats (chains weigh 90 pounds): 305/4, 320/2; Olympic Squats: 227/4, 250/2; Speed Chain Squats: 177/5^, 185/3^.
7/17/17 - Squats with Wraps: 295/4^, 310/2^; One-Count Pause Squats: 242/4, 255/2; Speed Squats: 120/5, 125/3.
7/24/17 - Low Squats: 190/5!, 200/3!; Bench Squats: 315/4!, 330/2!; Jump Squats (wide stance): 80/5, 85/3.
7/31/17 - Chain Squats (chains weigh 90 pounds): 315/4!, 330/2!; Olympic Squats: 247/4^, 260/1*; Speed Chain Squats: 177/5^, 185/3^.
8/7/17 - Squats with Wraps: 310/3!, 325/1^; One-Count Pause Squats: 257/3, 270/1; Speed Squats: 130/4!, 135/2!.
8/18/17 - Low Squats: 200/4!, 210/2!; Bench Squats: 325/3!, 340/1!.
8/24/17 - Chain Squats (chains weigh 90 pounds): 320/3!, 335/1!; Olympic Squats: 240/1*, regular depth: 260/1* (not recorded).
8/31/17 - Squats with Wraps: 300/4!, 310/2*^, 315/2!, 325/1^.

2017-18 Training Plan

9/18/17 - Extra Low Reverse Band Squats (average, #4 bands): 300/4, 315/2; Olympic Squats: 225/4, 237/2.
9/25/17 - Extra Low Squats with Wraps: 257/4, 270/2; Squats with Sleeves: 242/4, 255/2.
10/2/17 - Extra Low Chain Squats: 270/4, 285/2; Extra Low Sting Ray Squats: 147/4, 155/2.
10/9/17 - Squats with Wraps: 275/4, 290/2; Extra Low Squats with Sleeves: 215/4, 225/2.
10/16/17 - Chain Squats: 295/4, 310/2; Extra Low Sting Ray (Front) Squats: 152/4, 160/2.
10/23/17 - Extra Low Squats with Wraps: 267/4, 280/2; Squats with Sleeves: 252/4, 265/2.
10/30/17 - Chain Squats: 305/4, 320/2; Extra Low Sting Ray (Front) Squats: 157/4, 165/2.
11/6/17 - Squats with Wraps: 290/4, 305/2; Extra Low Squats with Sleeves: 225/4, 235/2.
11/15/17 - Extra Low Chain Squats: 280/4, 295/2; Sting Ray Squats: 162/4^, 170/2^.
11/22/17 - Extra Low Squats with Wraps: 280/4, 292/2; Squats with Sleeves: 262/4, 275/2.
11/29/17 - Chain Squats: 315/3, 330/1; Extra Low Sting Ray (Front) Squats: 162/4!, 170/2!
12/6/17 - Squats with Wraps: 295/4^, 305/2, 315/1, belt only: 215/8.
12/14/17 - Extra Low Squats: 247/4, 260/2; Partial Squats: 290/4, 305/2.
12/21/17 - Extra Low Sting Ray (Front) Squats: 170/3.5^, 177/1+1^; Chain Squats: 300/4, 315/2.
1/1/18 - Equipped Squats: Ginny suit: 275/miss, Ginny briefs: 245/2.

Winter 2018 Off-Season

1/8/18 - Extra Low Squats: 225/6, 235/4; Partial Squats: 260/6, 275/4; Zercher (front) Squats: 115/8, 120/6, 125/4.
1/15/18 - 3-Count Pause Squats: 205/6, 215/4; Zercher Squats (front, close stance): 132/6, 140/4.
1/22/18 - Extra Low Squats: 237/6, 247/4; Partial Squats: 270/6, 282/4.
1/29/18 - 3-Count Pause Squats: 215/6, 225/4; Extra Low Sting Ray Squats (front, close stance): 140/6, 147/4.
2/5/18 - Extra Low Squats: 242/6, 255/4; Partial Squats: 275/6, 290/4.
2/12/18 - 3-Count Pause Squats: 227/6, 240/4; Extra Low Sting Ray Squats (front, close stance): 147/6, 155/4.
2/21/18 - Extra Low Squats: 250/6!, 262/3*; Partial Squats: 290/6^, 305/3*.
2/28/18 - 3-Count Pause Squats: 242/5, 255/3; Extra Low Sting Ray Squats (front, close stance): 152/5, 160/3.
3/7/18 - Extra Low Squats: 265/3*^, 275/1*; Partial Squats: 310/4!, 325/2!.

Spring 2018 Training

3/16/18 - Squats with Wraps: 260/5/5, 275/3, 290/1; Squats with Sleeves: belt only: 195/7, add sleeves: 205/5, 215/3.
3/22/18 - Extra Low RB Squats: 300/3, 315/1; Close Stance Squats (no Manta Ray): 215/5, 225/3.
3/29/18 - Squats with Wraps: 270/5, 285/3, 300/1; One-Count Pause Squats: 205/5, 215/3.
4/5/18 - Extra Low RB Squats: 302/4, 310/3; Close Stance Squats (no Manta Ray): 225/4, 230/3.
4/12/18 - Extra Low Squats: 257/3, 270/1; Partial Squats: 310/3, 3254/1.
4/19/18 - Squats with Wraps: 280/4, 295/2, 305/1; Backoff set (belt and wrist wraps only): 205/8.
4/26/18 - Extra Low RB Squats: 310/4, 325/2; Close Stance Squats (no Manta Ray): 230/4, 240/2.
5/3/18 - Squats with Wraps: 285/3*, 300/2; One-Count Pause Squats: 220/4, 230/2.
5/10/18 - Two Chain Squats: 295/4, 310/2; Extra Low Manta Ray (high bar, close stance) Squats: 215/4, 225/2.
5/17/18 - Squats with Wraps: 290/--; Squats with Sleeves: 265/4, 275/3, 282/--; One-Count Pause Squats: 235/3, 247/1.
5/24/18 - Squats with Sleeves: 272/4, 285/2; One-Count Pause Manta Ray (high bar, close stance) Squats: 225/2.

Summer Tetra/ Trinity 2018 Training Plan

5/28/18 - 3-Count Pause Squats: 242/4, 255/2; Olympic (Extra Low Close Stance) Squats: 225/4, 235/2.
6/4/18 - Extra Low Squats: 247/4, 260/2; Partial Squats: 290/4, 305/2.
6/11/18 - Squats with Wraps: 285/4, 305/--; One-Count Pause Squats: 237/4!, 250/2!.
6/21/18 - Squats with Sleeves: 275/2*, 290/1*; Extra Low Two Chain Squat: 270/4, 285/2.
6/28/18 - Extra Low Squats: 257/4!, 270/2^; Sting Ray (front, close stance) Squats: 142/4, 150/2.
7/6/18 - Squats with Sleeves: 262/5, 275/3; Extra Low Mantra Ray Squats: 237/4, 250/2.
7/12/18 - Squats with Sleeves: 265/5*, 270*/4; Extra Low Two Chain Squat: 265/5, 280/3.
7/22/18 - 1-Count Pause Squats: 262/3!, 275/1!; Extra Low Manta Ray (high bar, close stance) Squats: 247/3, 260/1.
7/29/18 - Extra Low Squats: 267/3!, 280/1!; Partial Squats: 305/3, 320/1.
8/5/18 - Squats with Sleeves: 282/3^, 295/1; One-Count Pause Close Stance Squats: 237/3, 250/2.
8/12/18 - Squats with Sleeves (Peaking Workout): 275/4, 282/3^, 290/2^, 297/1^.

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