Squat Workouts Videos

2018 - 2020

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 two main squat exercises, for 3 work sets each. The video is of my top set or two for each exercise. Sets marked with an exclamation point are 50s PRs; sets marked with a caret (^) tied 50s PRs; sets marked with an asterisk did not go as planned. For all of these lifts, I am wearing a Crain power belt, Genesis wrist wraps, and APT heavy knee sleeves. For my other three workouts, Workout Videos. See also: Full Workout Logs: 2018 - ? and Weightlifting Exercises Videos.

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

2018 Tetra #1 Training Plan

8/27/18 - 3-Count Pause Squats: 250/2; Olympic (Extra Low Close Stance) Squats: 215/4, 225/2.
9/3/18 - Extra Low Reverse Band (#4, average) Squats: 280/4, 295/2; Squats with Sleeves: 237/4, 250/2.
9/10/18 - Mantra Raw (high bar, close stance) Squats: 237/4, 250/2; Extra Low Squats: 237/4, 250/2.
9/17/18 - Squats with Sleeves: 257/4, 270/2; Bench Squats: 295/4, 310/2.
9/24/18 - 3-Count Pause Squats: 242/4, 255/2; Olympic (Extra Low Close Stance) Squats: 225/4, 235/2.
10/1/18 - Extra Low Reverse Band (#4, average) Squats: 290/4, 305/2; Squats with Sleeves: 247/4, 260/2.
10/8/18 - Mantra Raw (high bar, close stance) Squats: 247/4, 260/2; Extra Low Squats: 242/4, 255/2.
10/15/18 - Squats with Sleeves: 267/4, 280/2; Bench Squats: 305/4, 320/2.
10/22/18 - 3-Count Pause Squats: 247/4, 260/2; Olympic (Extra Low Close Stance) Squats: 235/4, 245/2.
10/29/18 - Extra Low Reverse Band (#4, average) Squats: 300/4, 315/2; Squats with Sleeves: 255/4, 267/2.
11/5/18 - Mantra Raw (high bar, close stance) Squats: 257/4!, 270/2!; Extra Low Squats: 247/3*, 265/1*.
11/12/18 - Squats with Sleeves: 275/3*, 290/1*; 1-Count Pause Close Stance Squats: 225/4, 235/2.
11/19/18 - Reverse Band (#4, average) Squats: 305/5, 315/4; 3-Count Pause Squats: 222/5, 230/4.

2018-19 Two By Two/ Trinity Training Plan

11/26/18 - One-Count Pause Squats: 237/3, 250/1 (not recorded); Two Chain Squats: 280/3, 295/1.
12/3/18 - Squats with Wraps: Crain 2.5 m: 270/3, THP 2.5 m: 285/1, Crain. 3.0 m: 295/1.
12/10/18 - Two Chain Squats: 300/3, 315/1; Squats with Sleeves: 242/3, 255/1.
12/17/18 - Squats with Wraps: 280/3, 295/1; One-Count Pause Squats: 237/3, 250/1.
12/24/18 - Two Chain Squats: 310/3, 325/1; Olympic Squats: 237/3, 250/1.
12/31/18 - Squats with Sleeves: 262/3, 275/1; Extra Low Reverse Band Squats: 290/3, 305/1.
1/7/19 - Squats with Wraps: 290/3, 305/1; One-Count Pause Squats: 247/3, 260/1.
1/14/19 - Two Chain Squats: 315/3, 330/1; Olympic Squats: 247/3, 260/1^.
1/21/19 - Squats with Sleeves: 267/3, 280/1; Extra Low Reverse Band Squats: 300/3, 315/1.
1/28/19 - Squats with Wraps: 300/2*, 315/1; One-Count Pause Squats: 257/3^, 270/1^.
2/4/19 - Two Chain Squats: 320/3^, 335/1^; Olympic Squats: 252/3!, 265/1!.
2/11/19 - Extra Low Reverse Band Squats: 315/3, 330/1; Squats with Sleeves: 262/3^, 275/1^.
2/18/19 - Squats with Wraps: 305/1*, 320/1; One-Count Pause Squats: 262/3!, 275/1!.
2/26/19 - Extra Low Reverse Band Squats: 320/3, 335/1; Squats with Sleeves: 267/3!, 280/1!.
3/6/19 - Peaking Workout: Squats with Wraps: 295/2*, 305/miss; Squats with Sleeves: 275/4, 285/3!, 295/1 (second set not recorded).

2in2x2 Trinity Training Strategy

2019 Trinity #1, Stage One

3/25/19 - Extra Low Squats: 237/3, 250/1; Squats with Wraps: 2.5 m Grippers: 245/3; Titan THP 2.0m: 265/1, 265/1, 2.5m, 280/1, Raw: 185/8.
4/1/19 - One-Count Pause Squats: 250/1; Squats with Wraps: All 3: 225/3,3,3, THP, Crain. 265/2,1, THP 280/1.
4/8/19 - Extra Low Two Chain Squats: 262/3, 275/1; Squats with Sleeves: 230/4, 245/2.
4/15/19 - Extra Low Squats: 237/3, 250/1; Squats with Wraps: [APTs: 230/3, THPs: 235/3] APTs: 255/6, 267/4, 280/2.
4/22/19 - Two-Count Pause Squats: 240/3, 252/1; Reverse Band Squats : 280/4, 295/2.
4/29/19 - Extra Low Two Chain Squats: 275/3, 290/1; Squats with Sleeves: 242/3, 255/1; Speed Squats: 140/3.
5/6/19 - Extra Low Squats: 257/3, 270/1; Reverse Band Squats : 290/4, 305/2; Speed Reverse Band Squats: 162/3.
5/13/19 - Two-Count Pause Squats: 252/3, *1-Count: 265/1, 2-Count: 265/1; Squats with Wraps: 280/3, 295/1.

2019 Trinity Strategy, Stage Two

7/29/19 - Video 1: Two-Count Pause Squats: 252/3, 265/1; Speed Work (no pause): 152/4, 160/2. Video 2: Olympic (Extra Low Close Stance) Squats: 237/3, 250/1; Speed Work: 140/4, 147/2.
8/5/19 - Video 1: Squats with Sleeves: 267/3, 280/1; Wraps (APT 2.5m, 1): 300/1. Video 2: Extra Low Two Chain Squats: 280/3, 295/1; Speed Work: 160/4, 167/2; Abs: Sit-ups: 18.75/8, 20/6.
8/12/19 - Video 1: Reverse Band Squats: 310/3, 325/1. Video 2: Extra Low Squats: 257/3, 270/1; Speed Work: 145/4, 150/2.
8/19/19 - Video 1: Two-Count Pause Squats: 262/3, 275/1. Video 2: Olympic (Extra Low Close Stance) Squats: 247/3, 260/1; Speed Work: 145/4, 1521/2.
8/26/19 - Video 1: Squats with Wraps: 295/1, 305/1, 315/1. Video 2: Extra Low Squats: 262/3^, 275/1^; Speed Work: 145/4, 150/2; Abs: Sit-ups: 21.25/6.
9/2/19 - Video 1: Squats with Sleeves: 275/3, 290/1. Video 2: Extra Low Two Chain Squats: 290/3^, 305/1^; Speed Work: 165/4, 172/2.
9/9/19 - Video 1: Squats with Wraps: 300/1*, 315/1. Video 2: Two-Count Pause Squats: 267/3, 280/1; Speed Work: 155/4, 1621/2.
9/16/19 - Video 1: Olympic Squats: 260/3!, 270/1!. Video 2: Reverse Band Squats (#3, light bands): 315/3, 330/1; Speed Work: 180/4, 187/2; Sit-ups: Skipped.
9/23/19 - No morning workout. Video: Peaking: Squats with Sleeves: 275/4^, 282/3, 290/2^, 297/1^.

2019-20 Three-Stage Tetra-Trinity Strategy
Training Plan #1

10/7/19 - Video 1: Dead Stop Squats: 195/7^. Video 2: Two Chain Squats: 260/3; Speed Work: 145/5, 150/3.
10/14/19 - Video 1: Two-Count Pause Squats: 225/5, 235/3. Video 2: Extra Low Manta Ray (Close Stance) Squats: 215/5, 225/3; Speed Work: 125/5, 130/3.
10/21/19 - Video: 3-Count Pause Two Chain Squats: 265/3; 1 board (¾”) Extra Low Squats with Sleeves/ Wraps: 237/5; Wraps: APT, 2.5 meters: 270/1, 1; Speed Work: 135/5, 140/3.
10/28/19 - Video 1: Close Stance Squats: 225/5, 237/3. Video 2: Extra Low Reverse Band Squats (#3, light bands): 252/1+4*, 265/3. Speed Work: 150/5, 157/3.
11/4/19 - Video 1: Two Chain Squats: 260/5, 275/3. Video 2: Dead Stop Squats: 205/5^, 215/3^. Speed Work: 115/5, 120/3.
11/11/19 - Video 1: Extra Low Manta Ray (Close Stance) Squats: 225/5, 235/3. Video 2: Two-Count Pause Squats: 235/5, 245/3; Speed Work: 130/5, 135/3.
11/18/19 - Video 1: 1 board (¾”) Extra Low Squats with Sleeves: 247/5, 260/3. Video 2: 3-Count Pause Two Chain Squats: 262/5, 275/3; Speed Work (1-Count Pause): 145/5, 150/3.
11/25/19 - Video 1: Extra Low Reverse Band Squats (#3, light bands): 265/5, 280/3. Video 2: Close Stance Squats: 232/5, 245/3; Speed Work: 125/5, 130/3.
12/2/19 - Video 1: Dead Stop Squats: 220/4!, 232/4*!, 245/2!. Video 2: Two Chain Squats: 275/4, 290/2; Speed Work: 160/4, 167/2.
12/9/19 - Video 1: Two-Count Pause Squats: 242/4^, 255/2^. Video 2: Extra Low Manta Ray (Close Stance) Squats: 237/4, 250/2; Speed Work: 135/4, 140/2.
12/16/19 - Video 1: 3-Count Pause Two Chain Squats: 275/4, 290/2. Video 2: 1 board (¾”) Extra Low Squats with Sleeves: 257/3, 270/2; Speed Work: 145/4, 150/2.
12/23/19 - Video 1: Close Stance Squats: 247/4^, 260/2^. Video 2: Extra Low Reverse Band Squats (#3, light bands): 280/4, 295/2.
12/29/19 - Video: Two Chain Squats: 295/4, 310/2.
1/1/20 - Video: Dead Stop Squats: 242/4!, 255/2!.
1/5/20 - Video: 3-Count Pause Two Chain Squats: 285/4!, 300/!.
1/8/20 - Video: Squats with Sleeves: 267/4, 280/2.
1/12/20 - Video: Extra Low Reverse Band Squats (#3, light bands): 290/4^, 305/2^.
1/16/20 - Video: Two-Count Pause Squats: 247/4!, 260/2!.
1/20/20 - Video 1: Squats with Wraps: 290/3, 305/1.
1/27/20 - Video: Two Chain Squats: 310/3, 325/1.
1/30/20 - Video: Dead Stop Squats: 257/3!, 270/1!.
2/3/20 - Video: 3-Count Pause Two Chain Squats: 300/3!, 315/1!
2/6/20 - Video: Squats with Sleeves: 280/3, 295/1.
2/10/20 - Video: Extra Low Reverse Band Squats (#3, light bands): 295/4*, 315/2*.
2/13/20 - Video: Two-Count Pause Squats: 260/3, 275/1^.
2/19/20 - Video: Squats with Wraps: Crain wraps: 300/18, APT wraps: 315/1.
2/23/20 - Video: Dead Stop Squats: 262/3!, 275/1!.
2/26/20 - Video: Two Chain Squats: 320/2*, 335/1^.
3/1/20 - Video: Squats with Sleeves: 275*/4, 300/1!.
3/4/20 - Video: 3-Count Pause Two Chain Squats: 310/3!, 325/1!.
3/9/20 - Video: Two-Count Pause Squats: 280/1!, 8-12, raw: 1-C: 200/10.
3/12/20 - Video 1: Extra Low Reverse Band Squats (#3, light bands): 305/3!, 320/1!.
3/16/20 - Video: Dead Stop Squats: 280/1!, raw: 195/10.
3/19/20 - Video: Two Chain Squats (peaking): 330/2!, 337/1!.
3/23/20 - Video: Squats with Sleeves (peaking): 295/2!, 302.5/1!.
3/26/20 - Video: Squats with Wraps (peaking): 320/1, 327.5/miss.

2020 Three-Stage Tetra-Trinity Strategy
Training Plan #2

4/2/20 - Video: 3-Count Pause Reverse Band Squats (#3, average bands): raw: 1-C: 205/12.
4/9/20 - Video: Extra Low Two Chain Squats: 280/5, 295/3.
4/13/20 - Video: Three-Count Pause Squats: 227/5, 240/3.
4/16/20 - Video: Reverse Band Squats (#3, light bands): 280/5, 295/3.
4/20/20 - Video: 1 Board (3/4”) Extra Low Squats with Sleeves: 247/5^, 260/3^.
4/23/20 - Video: Squats with Wraps: 260/5, 275/3.
4/27/20 - Video: Extra Low Squats: 237/5, 250/3.
4/30/20 - Video: 3-Count Pause Reverse Band Squats: 295/5*!, 315/2!.
5/4/20 - Video: Olympic Squats: 240/4, 255/2.
5/7/20 - Video: Extra Low Two Chain Squats: 295/4!, 310/2!.
5/11/20 - Video: Three-Count Pause Squats: 247/4!, 260/2!
5/14/20 - Video: Reverse Band Squats (#3, light bands): 300/4, 315/2.
5/18/20 - Video: 1 Board (3/4”) Extra Low Squats with Sleeves: 265/4!, 280/2!.
5/21/20 - Video: Partial Squats: 300/4, 315/2.
5/27/20 - Video: Extra Low Squats: 252/4!, 265/2!.
5/31/20 - Video: 3-Count Pause Reverse Band Squats (#3, average bands): 315/3!, 330/1!.
6/3/20 - Video: Olympic Squats: 252/3, 265/1.
6/7/20 - Video: Extra Low Two Chain Squats: 310/3^, 325/1^.
6/10/20 - Video: Three-Count Pause Squats: 260/3, 275/1^.
6/14/20 - Video: Reverse Band Squats (#3, light bands): 315/3!, 330/1!.
6/17/20 - Video: 1 Board (3/4”) Extra Low Squats with Sleeves: 280/3!, 295/1!.
6/25/20 - Video: Extra Low Squats: 267/3!, 280/1!.
6/29/20 - Video: 3-Count Pause Reverse Band Squats: 315/3*^, 330/1*^.
7/2/20 - Video: Olympic Squats: 252/4!, 265/2!.
7/6/20 - Video: Extra Low Two Chain Squats: 305/4!, 320/2!.
7/9/20 - Video: Three-Count Pause Squats: 275/2!.
7/13/20 - Video: Reverse Band Squats (#3, light bands): 330/2!.
7/16/20 - Video: Squats with Sleeves: 280/4!, 295/2!.
7/20/20 - Video: Partial Squats: 315/4!, 330/2!.
7/23/20 - Video: Extra Low Squats: 265/4!, 280/2!.
7/27/20 - Video: 3-Count Pause Reverse Band Squats (#3, average bands): 320/3!, 335/1!.
7/30/20 - Video: Olympic Squats (No Mantra Ray): 262/3!, 275/1!.
8/3/20 - Video: Extra Low Two Chain Squats: 315/3!, 330/1!.
8/6/20 - Video: Three-Count Pause Squats: 270/3!, 285/1!.
8/10/20 - Video: Reverse Band Squats (#3, light bands): 330/3!, 345/1!.
8/13/20 - Video: Squats with Sleeves: 290/3!, 305/1!.
8/16/20 - Video: Partial Squats: 330/3!, 345/1!.
8/20/20 - Video: Extra Low Squats: 275/3!, 290/1!.
8/24/20 - Video: Extra Low Two Chain Squats: 317/3!, 325/2!, 332/1!.
8/27/20 - Squats with Sleeves: Video 1: 287/4!, 295/3! Video 2: 302/2!, 310/1!.
8/31/20 - Video: Squats with Wraps: 315/1, 322/1, 330/1!.
9/3/20 - Video: Three-Count Pause Squats: 275/3!, 282/2!, 290/1!.

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