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Friday, December 6, 2013

Lower Body Intensity Day

5 December 2013

Warmup leg extensions 1x15, leg curl 1x10

Paused squat triples, up to 345x3, then 370x3

Regular squat 385x3, 405x3, 455x3

Speed deadlift 300 lbs. 7 singles on the minute

Weighted back raise 3s x 10

Roman chair situps 3s x 10

Will be changing my lower body training slightly, lowering the squat weight significantly on rep day and working up to comfortable singles on the heavy day, while also alternating heavy squats with heavy deadlifts every week. My squats feel a bit off and I think I need to drop the weight and concentrate more on the explosive part of the lift. Also I have made very good progress on the squat in recent years and would like to focus a bit more on my pitiful deadlift in 2014.

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