Oh man I think I'm gonna kick butt at the squat. Same squat routine as previous weeks (4x5, 4x4, 3x3 and 3x2) but with increased weight. I had intended to lead into the competition having done 3 sets of 2 at 470, which is 20 pounds heavier than the last week of the previous routine, and so accordingly I started today's workout by increasing the 4x5 by 20 pounds, from 360 to 380. But one set of 5 at 380 was pretty easy, so I did a second set of 5 at 385, a third set of 5 at 390 and a fourth set of 6 at 395! A successful third attempt in competition at 520 is starting to look very possible :)
| Squat Day |
|---|
| Exercise | 11/4
2010 | Week
Two | Week
Three | Week
Four |
|---|
| Squat | 135x10 | | | |
|---|
| 185x8 | | | |
| 380x5 | | | |
| 385x5 | | | |
| 390x5 | | | |
| 395x6 | | | |
| |
| Seated Row | 140x12 (P) | | | |
|---|
| 160x12 (P) | | | |
| 180x11 (P) | | | |
| |
| Hang Clean | 115x12 | | | |
|---|
| 115x10 | | | |
| 115x10 | | | |
| |
| Back Extensions | 0x12 | | | |
|---|
| 25x12* | | | |
| 45x12* | | | |
* Plate held to my chest
(P) Machine used at the PRO Club |
0 comments:
Post a Comment