Front Squat (215): 50x6, 65x4, 85x3, 100x3, 115x3, 135x3, 150x3, 170x3x4. This was much easier than the first time I did it on week 2. Note that I only did 4 sets of 3 - - - that's because I tripled and maxed yesterday. I was also very solid and fast coming out of the bottom, and credit for that may be because of the step ups on an 18" platform, the most recent addition to my workouts.
Assisted GHR (90 lbs assist): 4 sets of 10. The first set was easy, the second became challenging at 8 reps, the third at 7 reps, and I failed at 9 on the last but got the tenth after a 5-second pause.
Seated Calf Raises (110): 55x10, 75x8, 82.5x6x2.
Standing Calf Raises (110): 55x10, 75x8, 82.5x6
Back Extensions w/2 kg ball: failure at 12, 11, 10, 9 reps. My endurance was better once again but I'm noticing that my hams start to burn earlier than my back does. Maybe, I should have done these before GHRs.
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