Start of New Template and Squat PR

So today I worked on dynamic effort box squats with bands. I used just under 60% for 10 x 2. Then I progressed into max effort since speed felt good. Not exactly what you should do, at least not often, but it worked out well today. 

Speed Squat-

225 + Small Bands

10 x 2

After this, I worked up on raw full squat to 275 and then put on full gear, minus knee wraps, and worked up to a PR single.

Geared Squat-

315 x 1

365 x 1

405 x 1

445 x 1 PR!

Good Mornings-

3 x 10 x 135

Tricep 100's with small band.

Yesterday I set my geared squat goal for the end of 2009 at 455. So a 10 lb. PR putting me at only 10 away from my goal was pretty cool to see. I was very sore, too, so I'll have more in me soon I'm sure. 

The big change with this cycle will be the maintaining of raw full squats throughout. I'll have my max effort lift, followed by a percentage squat, as well as front squats and cleans to work from deep in the hole and keep my raw technique up. I think for meets, I'll peak with the 4 week cycle that got so many PR's since June. It just makes sense. Save the specific, highly-successful training for right before a meet and bring up my strength and speed with other effective methods in the off season. 

2010 is going to be the year of PR's, Lord willing. And 2009 still has enough juice in it to get me at least a few more!