Entries in Squats (13)


Garage Gym Workout: Squats Lunges and Deadlifts with Darren

I have been training lately with Darren, my Crossfit partner from a few years back. Darren has a nice free weight setup in his garage with a rack, bench, bars, lots of plates and some dumbbells. It's a great setup to do the classic compound movements and it's really awesome to have a partner to push me!

Darren and I are pretty close in strength and fairly close in age, I am 48 and Darren is 54. I have been wanting to show some more training session videos and so now it looks like I will be able to again :)

In this first Garage Gym Training Video we hit legs and do a variety of squats, lunges and even some straight leg deadlifts to finish off.


Box Squats - 405 x 6 Reps PR - 46 Years Old @ 192 Pounds

Another PR (Personal Best) for this old man (46)! On my quest to get a single rep back squat of 4 plates per side (405 pounds) I have been getting used to having the weight on my back by doing some heavy Box Squats. Based on the fact that I did 6 of them with 405 pounds on my back means I should be pretty close to a 1 rep 405 without the box and of course going to full depth.

In this video I setup the box height pretty close to parallel but when I go for the single I will try and get a bit more depth on it so there is no doubt that it is a good rep :) But again the idea of doing the Box Squats with the same 405 pound weight for reps is to get used to the heavy load on my system.

I also included some video of old man Darren (52) owner of CrossFit Langley doing 423 pounds for 8 reps kind of easy, if you can call 423 pound Box Squats easy that is ;)

The finish for this workout was 20 reps of regular Back Squats @ 245 pounds in as few sets as possible. I went for one big set of 20 and got it which was kind of another PR for me that day!


Back Squat PR @ 197 Pounds - 385 Pounds x 1 Rep

Still on my road to hitting a trio of a 300 pound Bench Press, 400 pounds back Squat and 500 Pound Deadlift. which is pretty close to saying 3 plates per side on the Bench (315), 4 plates per side on the Squat (405) and 5 plates per side on the deadlift (495). Give or take a few pounds.

Last week I hit my bench pr and got 305 for a couple reps, pretty sure I should be able to get three plates (315) for a rep if not now, very soon. I also tried my Deadlift PR of 500 pounds last week with a lift of 502 but did not have it that day :(

So here we are at CrossFit Langley working my way up to a 400 pound Back Squat and I hit 385 pounds for a single. The cool thing is I felt like I may of just had a little bit more in me but this was a solid Personal Best for me of around a 40+ pound gain over my previous lifts. It has been a while since I went for a Back Squat Personal Best so I knew I was going to hit a PR today. A big thanks to instructor Darren Clark from CrossFit Langley for pushhing me to my full potential.


Full Week of Workout Videos - Monday Legs - Squats CrossFit

58 minutes - 688 Calories  Aprox- Average Heart Rate 142 - Max Heart Rate 189.
Location: CrossFit Langley

Warmup & Mobility

  • Box Squats 225 lbs x10 reps (Legs)
  • Box Squats 255 lbs x10 reps (Legs)
  • Box Squats 275 lbs x10 reps (Legs)
  • Box Squats 305 lbs x10 reps (Legs)
  • Box Squats 365 lbs x6 reps (Legs)
  • Standard Back Squat 225 lbs x10 reps (Legs)
  • Standard Back Squat 225 lbs x10 reps (Legs)

Maintaining Strength After 2 Month Off From Doing Squats and Deadlifts 

As many of you are aware that follow what I do here on GetFitOver40.com, I suffered a really bad calf tear about 2 months while ago while doing a 400 meter sprint and had to shut down some of my leg work in order to take care of the calf tear and let it heal up.

So for the most part to keep my leg gains, I have been doing Leg Extensions, Leg Curls, some Machine Leg Press and DB Straight Leg Deadlifts. For calves, just everyday walking around till it heals :(

I am happy to say that over the last few days I have started incorporating Squats and Deadlifts back into my workouts and feel pretty much as strong as before the calf injury. My last Deadlift workout I even managed 8 reps at 395 pounds even though the last couple reps where real grinders. Today I even PR'd a 3 rep 275 pound Front Squat so perhaps those leg extensions did me some good!

In terms of my calf rehab, my left calf is feeling really good but I do not want to ask too much too quickly so I have just started to reintroduce some calf work by doing single leg body weight calf raises to get my flexibility and range of motion back. So far so good and I'm surprised to find that my injured calf is actually keeping up fairly well with my good one so I am well on my way to a full recovery :)