Tuesday, May 26, 2009


  1. NoTranslationRequired | May 26, 2009 at 6:30 am

    Morning, is it possible to get my previous score or search for it on here? thanks Neil

    • coach | May 26, 2009 at 9:05 am

      We haven’t done singles in the back squat yet—only triples.


  2. coach | May 26, 2009 at 8:48 am


    There is a search button on the right sidebar. Search for “back squat.”


  3. coach | May 26, 2009 at 9:07 am

    Tamra F.: 165-175-175-175-165-165x-165-lbs.
    Kim H.: 185-195-205x-185x-185x-175-175-lbs.
    Rebekka E.: 145-145-155-155-160x-160-165x-lbs.
    Sidra C.: 125-135-135-135x-135x-125-125-lbs.
    Sakar P.: 275-285-295-305-310x-295-295-lbs.
    Cari D.: 135-135-145x-145x-145-145-145-lbs.
    Ted K.: 175-175-185x-175-180-185-185x-lbs.
    Dennis D.: 165-175x-165-165-165x-155-160-lbs.
    Joe P.: 295-305x-305-315x-315-320x-295-lbs.
    Michelle C.: 85-85-85-85-85-85-85-lbs.
    Roselena R.: 175-185-185-190-195x-195x-185-lbs.
    Amy D.: 115-125x-125x-115-120-120-125-lbs.

  4. coach | May 26, 2009 at 9:15 am

    Today’s been a big day already: Sakar and Kim put up record-setting lifts of 305-lbs. and 195-lbs., respectively. Great work, team.


  5. coach | May 26, 2009 at 1:07 pm

    Congratulations to Joe for resetting the record with 315-lbs. last hour. I also had the pleasure of watching Matt put up 305-lbs. on his own—310 was so close!


  6. voidwhichbinds | May 26, 2009 at 1:48 pm

    Mel – thanks for the form intensive today!


  7. capitalpressure | May 26, 2009 at 1:48 pm


  8. mworden | May 26, 2009 at 2:01 pm

    225, 275, 295, 305x, 305, 310x, 295. (Damn you 310!!)

    Very impressive Joe! That’s a big number to shoot for now. Congrats!

    Thank you coaches for the side line support and cheers. You guys can make the weight feel slightly lighter and doable. Thanks!


  9. operationyetifit | May 26, 2009 at 2:34 pm

    Matt, I feel you on the 310. At first it moved, but then my mind went blank and muscles refused to do anymore work.

    Nice work Joe. That’s a BIG lift! Don’t rest on these laurels though, I’ve got my sights on you 😉

  10. sub10fran | May 26, 2009 at 3:21 pm


    In hindsight, probably should have started my work sets at a higher number, or made some bigger jumps. Still, three hundo is a LONG way off.

    Impressive workJoe, Sakar and Matt; and Kim.

  11. coach | May 26, 2009 at 3:37 pm

    I am pretty impressed that no idiots were injured in the weight room today. And no, I am clearly not talking about you guys.

    Who knew that it was possible (or the least bit safe) to spot a back squat?


    • mworden | May 26, 2009 at 4:15 pm

      In our high school gym we spotted during back squats. We had to because we had no catch bars. We used two guys to spot. One on either end of the bar. The bar would be pointed and near their chest with hands ready to catch the load. If/When we caught the load we would allow the squatter to clear. If needed the spotters would squat the load to the ground and then break the bar down to re-rack. Some were squatting in the 300+ range too.

      Looking back this seems kinda dangerous for all three people. However, one person spotting would be F&#king stupid and suicide!!

      You have to love those catch bars now. They helped me out twice today!!

    • coach | May 26, 2009 at 5:14 pm

      2 days + 3 idiots = 1 pissed-off Coach.

      Today was day two of the idiot parade. You may have heard the one about the woman who wanted a “quiet workout” last Friday. Twice today—once while Dennis was squatting and once while Joe was squatting—I was told by different members that I should spot these athletes. They wanted me to hook my arms underneath these gentlemen’s chests and hold them up during the lift. Bad idea.

      Anyone who thinks this is a good idea should have their membership revoked, or else be relegated to a life of Body Flow classes. Once the athlete is on the bar, my safety comes first (we’re assuming, for argument’s sake, that I’ve already put the athlete’s safety first in selecting a load or exercise that won’t kill or injure him or her). Exactly where is a 5’10”, 165-lb. guy (me) supposed to go with another guy or gal with weight on their shoulders? In Dennis’ case, he had 165-lbs. on the bar, and in Joe’s case, he had 315-lbs. Should I just catch them both—bar and athlete—when things go bad? Because that seems reasonable. Or not at all.

      In times like these, I like to quote from the gospel of my favorite strength coach, Mark Rippetoe: “A one-person spot for a squat cannot be safely accomplished. One spotter standing behind the lifter, leaning over with arms wrapped around and under the lifter’s chest, is not only an embarrassing position but also a terribly ineffective and unsafe one. After all, if you are so ungracious as to drop the bar off your back, what will you single spotter do? Catch it? Coupled with the fact that any help he gives you from this position will be applied to your chest, thus altering your position at precisely the worst time it could be altered, a single squat spotter is usually a bad idea.”

      Incidentally, if anyone is interested in learning anything and everything about squatting, deadlifting, shoulder pressing, bench pressing and power cleaning, Rippetoe’s book, Starting Strength: Basic Barbell Training, 2nd Edition, is the best resource there is. Period.

      I will now light myself on fire.


      • coach | May 26, 2009 at 5:56 pm

        Nobody likes a Crispy Coach…


  12. coach | May 26, 2009 at 3:42 pm

    205-215-225-225-230-230-235 (PR by 5-lbs.)

    Backed into my sets because I didn’t have enough time to finish.


  13. mikeheartspullups | May 26, 2009 at 4:22 pm


  14. mworden | May 26, 2009 at 4:22 pm

    Today’s one of those days where it would have been great if the the whole metamorphitness team did this together!

    I would have loved to seen those PRs, the record breaking, and everyone just kicking ass!!! Good job everyone!!


  15. tbferg | May 26, 2009 at 5:53 pm

    Great day, everyone.

    It had never even occurred to me that it was possible to spot a person doing back squats. I can’t even picture in my head how that would be helpful (or even possible). Down with the idiots!


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