My brother went home Friday night. Since my workout schedule had been off so as to enjoy the time with him, I went to the gym on Sunday to satisfy the itch for the iron.
Squat Overloads: 365x3 (10 second holds). Need more good mornings, because 365 gave me the shakes it was so damn heavy!!!
12" Box Squat (285): 135x3, 155x3, 175x3, 200x3, 225x3, 245x3x5. Maybe all of last week's cardio and that really hilly bike ride that nearly made me puke on Wednesday was not for naught, because I walked away from the squats fresh instead of winded!
Cybex Leg Curls: 130x6, 155x1, 140x6, 160x3, 105x15. Death to the hams!!! As always, it's that 15-rep set that does it.
Straight Leg Pullthroughs: 100x6, 115x1, 105x6, 120x1, 80x15.
Lateral Step Ups: 4 sets of 11.
Leg Lifts: Done between sets of three exercises. Top set was 5 reps, low set was 3 reps.
Seated Rows: 120x6, 140x1, 130x6, 150x1, 100x15.
On the website for Diablo Barbell (www.diablobarbell.com) is a squat cycle calculator that calculates for several different cycles (straight weight, circa max, speed-strength, strength speed, lactic acid tolerance) and accounts for the number of bands and chains used. Very handy, and can be downloaded in Excel format.
2 comments:
Very nice job on the box squats, Alberto.
The itch is sort of satisfied. I feel hungry!!!
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