Saturday, November 14, 2009

5/3/1 w/WSFSB III Assist Template: Week 2 Squat

All Notation: Weight x Reps x Sets

12" Front Box Squat: 45x12, 60x10, 75x8, 90x6, 105x5, 120x3, 135x2, 150x1, 165x2 (Rep Out Set).  I didn't do them last week, I didn't want to run in the evening, and I wanted to see where I really was vice guessing.  So, I didn't do the single leg work and I put my effort into doing the front squats.  My guess was pretty much on the money: when I started training again, I had guessed a 165 front squat at 12" height and I got two reps with it in the second week.  Felt good to squat again even if I had no pop, and my abs held out pretty good.  But no more test, just to be safe.

Hammer Calf Machine: 155x6x5

45-degree Hyper: BWT x 10 x 4.  One more rep per set than last week.

Leg Curls: 75x12x4

Assisted Situps (Average Bands): 4 sets of 18

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