Bodyweight today: 236.4. Weight is starting to drop. Woohoo!!!
Front Squats (215): 50x6, 65x4, 85x3, 100x3, 115x3, 135x3, 150x3, 165x3, 185x3x5. The 165 set was tough, so just imagine the last 5 sets of 185. The last 3 of those was nothing short of a grind. I think that when I tested for a max in December , it wasn't as deep as I squat now - - - almost ass to the grass. And that is something I haven't trained for; it takes more out of me. I think low front box squats are in my future.
Assisted GHR: (80 lbs assist- - - test): 5 reps, (90 lbs assist) 3 sets of 8. Almost feel like switching now: my hams were contracting hard with the 80 lbs assist. But I can wait til I get my 4 sets of 10.
Seated Calf Raises (110): 55x10, 72.5x8, 82.5x6, 72.5x10. That last set was hard (10 reps vice last week's 8), especially because that first set of GHRs gave my calves a slight pump.
Standing Calf Raises (110): 55x10, 72.5x8, 72.5x10
Back Extensions w/2 kg ball: failure at 10.5, 8, 8, 8 reps
2 comments:
Nice job on the front squats, Alberto! They say that you should be doing about 50% of your back squat for these so 185x2=370... that would be an awesome squat.
Thanks for that tidbit, John. I spent a good part of Monday trying to Google that fact. I've even seen 80-85%. Now, I know. I might try to get it as high as 300 lbs before going on the 9 week Westside program. Then it's back squats again. Will this mean a 600 pounder? I don't think it's quite that simple, though. My quads are starting to get better so this looks like it was just what I needed. I don't think I'll ever ignore quads again!!!
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