31st July -New Member of the Team

I have been waiting 4 weeks to meet Chris’ “baby” and finally today after his last injections he was allowed into the gym.

Meet Basil Howard, Chris’ beloved terrier puppy.


He is proper cute…..but not as cute as my boy (don’t tell Chris I said that..lol)

We did get some work done.

Here’s how it went………….

Back Squats

After spending 30 minutes with Steven Shrago talking about back squat form according to Mark Rippetoe I decided to give it a try.

The stance is slightly wider with a 30 degree toe out and when  back squatting a low bar position is preferred. Keep tension on the hamstrings by coming as deep as parallel, which allows for greater posterior chain engagement. A verbal cue of driving from the coccyx and knees out.

The final difference is head position, which is compared to having a tennis ball between chin and chest.

This is how I loaded up……..

1 set of 5 @ 55%

1 set of 5 @ 62.5%

3 sets of 10 @ 67.5%

The percentages are all taken from 90% of a working max.

I have to admit I felt pretty solid working with Mark’s style of back squat. I find because of my olympic lifting I sit very up right in a squat so getting a bit more assistance with my hams and glutes was much appreciated during a strength session.

Next up was my Bench Press. Not my favourite but hey you can’t like everything.

I used exactly the same percentages and rep ranges as above.

(P.s. If you have a crazy big back squat or bench press you may need to do a few more warm up sets rather the whack 55% on straight away)

To finish the topic was Pull Ups.

As most of you know it is my goal to build up my volume of pull ups.

For a strength workout today I did this on top of the odd chin ups at home on my power bar.

5 sets of 3-7 Chin ups using the lightest band support possible.

I did my first set with no band and then used the very thinnest red band to make 5 sets in total of 3 reps.

I certainly feel like I am making progress….watch this space.


Sally Dixey is a Personal Trainer with Crossfit London @ Bethnal Green



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