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Wednesday, June 6, 2012

Training - Squat and Press

4 June 2012

Back squat:

Warmup x a few sets
315 lbs. x 5
365 lbs. x 5
415 lbs. x 5
435 lbs. x 5 (with belt)
455 lbs. x 4

Leg press 3 sets x 20 (progressively heavier), 1 set x 12

One-leg extension x 4 sets

One-leg curl x 4 sets

Abductor and adductor machines - 1 set x 20 each


5 June 2012

Seated behind-the-neck press:

135 lbs. x 5
155 lbs. x 5
175 lbs. x 5
185 lbs. x 5
195 lbs. x 3
200 lbs. x 3

Pullups 6 sets x 5

Close-grip bench press with medium chains: 3 sets of 5, then 245 x 3, 265 x 1

T-bar rows 3 sets x 10

1 comment:

Dave.cyco said...

Yes, I see you have been busy. You're warming up your squats with 20# more than my 1RM!

But hey at least I have started squatting, deadlifting and bench pressing in earnest.

I have a new log on BWC if you want a good laugh at the tiny poundages I am setting PRs with.

And hey, did you ever get around to making that cable pulling video tut?