A Top 40 Weightlifting Blog

Sunday, December 15, 2013

Squats day 6

Trained with a new member of the Powerhouse tonight. Most gyms in the area are shut down today due to weather. Of course the Powerhouse is open for business.

Warm Up
Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps.

Power Phase
Squats (with lifting large knee sleeves and belt) - 7 sets/1 rep/405lbs.
*ample rest between sets*

Pump Phase
Squats (no sleeves, no belt) - 6 sets/4, 4, 3, 3, 3, 4 reps/315lbs.
*much shorter rest between sets*

Support Work
alternate the following
Leg Extensions - 3 sets/16 reps/90, 100, 100lbs.
Lying Leg Curls - 3 sets/12 reps/80, 90, 90lbs.

Legs feel great right now. Time for some food then off to bed. Good work out.


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