LOWER - SQUAT
Squat
250 x 3
275 x 3
260 x 3
210 x 10
RDL
245 x 7
245 x 7
245 x 6
185 x 12
GHR (pushup assist)
10
10
10
45 Degree Hyper
45 x 10
45 x 10
Hanging Leg Raises
8
8
8
Decline Crunch (30 seconds btwn sets)
12
12
12
NOTES:
Went for broke and bumped it up 10 lbs to 275 for squats. Got it, but can't say I was thrilled with the form. Hips definitely coming up first, and torso lagging behind. Not quite a GM, but I hate to think of what my back would have gone through if it weren't for the belt. I did the 250x3 unbelted, and the 275 and 260 belted. Can't say I was satisfied with any of the 3 rep sets.
I still get psyched-out by having that much weight on my shoulders (yeah I know, it's not very much weight). Makes it hard to take in good air, and I always feel a little panicky for some reason. I have to come up with a new strategy for squats. Either a big deload (again
), or maybe a Max-Stim approach where I can really just concentrate on one rep at a time. I should also give some serious thought to the stance that's best for me. I've always ended up with kind of a medium stance by default, but I really have to experiment a bit.
RDL's were tough. Last week I had the rack to do them in, so I could take the bar off the rack for each set. This time I only had the floor, so each set began with a full deadlift. Makes it a little harder. I punished myself for my substandard performance with a 12 rep set at the end
Everything else was ok.
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