Post by rwess on Sept 18, 2012 10:11:55 GMT -5
9-17-2012 Max Effort SQ/DL
General Warm-ups
Standing Calves: 4 x 20 (fast pump reps)
Front SQ RAW:
no belt: 95x10, 135x5, 155x3
add belt: 185x3, 205x3, 215x3 (PR), 220x1 (PR)
Chain suspended rack pulls: (bar touching top of knee cap)
no belt: 225x5, 315x5, 405x2
add belt: 455x2, 475x2, 500x2 (PR), 520x2 (PR)
Stiff leg deads:
225 = 3 x 5 reps
Wide leg crunches: 45 lbs. = 3 x 10
Reverse Hyper: 120 x 10, 140= 2 x 10
General Warm-ups
Standing Calves: 4 x 20 (fast pump reps)
Front SQ RAW:
no belt: 95x10, 135x5, 155x3
add belt: 185x3, 205x3, 215x3 (PR), 220x1 (PR)
Chain suspended rack pulls: (bar touching top of knee cap)
no belt: 225x5, 315x5, 405x2
add belt: 455x2, 475x2, 500x2 (PR), 520x2 (PR)
Stiff leg deads:
225 = 3 x 5 reps
Wide leg crunches: 45 lbs. = 3 x 10
Reverse Hyper: 120 x 10, 140= 2 x 10