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Wednesday, October 26, 2011

Squat Training - Week 1, Day 1 of 4-Week Cycle

26 October 2011

I realized I have seven weeks of training left in 2011 before I leave for holiday. This is enough to run one four-week cycle and one three-week cycle for the squat and hopefully hit a max in the seventh week.

I have taken 480 lbs. as the goal to finish 2011 on a semi-high note. My PB (set last year) is 475 lbs. (215 kgs). I have had a few setbacks in the meantime, but training has been going well lately and I think I can still finish 2011 higher than 2010. I have already improved my bench press by 8 lbs. and my press by 10, so a 5-lb. gain on the squat would round it out nicely.

I have given up all hope for the deadlift (current PB 455 lbs.), what with recurring back injures and all. 500 will have to wait until 2012.

Back squat:

115 lbs. x 10
135 lbs. x 3
225 lbs. x 6
260 lbs. x 4
340 lbs. x 1
385 lbs. x 1
410 lbs. x 1
360 lbs. x 5
370 lbs. x 3
380 lbs. x 3
390 lbs. x 2
400 lbs. x 1

Instead of doing asisstance work, I practiced sumo deadlifts. These went well - worked up to a single with 395 lbs. and did not feel any undue back strain or pain. Great considering that last week I wrenched my back pulling 330. Maybe this is the way to go.

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