Monday, June 19, 2006

DE Squat

Parallel Box Squat: 45x8, 65x8, 95x6, 115x4, 135x23, 155x2, 175x2x10. It was god speed, not fast. But the DE percentages and weights are relatively constant throughout the program so while my feet didn't leave the ground now, I should be flying out of the box in the end.

Speed DL (Conventional): 195x1x10. These were pretty quick.

Back Extensions: BWTx10x4. Good for a pump.

Birddogs: 5 sets each side.

Weighted Ball Crunches: 25x8x4.

Seated Calf Raises: 50x10, 65x8, 70x8x2.

2 comments:

Scott said...

Is the main squatting goal for this cycle to increase the speed, or is that only a side benefit?

Alberto Caraballo said...

I want a better quality squat. That means strong,fast, and in better form than ever. I'll do my best to follow this program as it's laid out and see where it goes.