11/17/12
Back Squat:
415 x 1 (belt)
Good Morning:
185 x 5
205 x 5
Weighted Plank Holds:
45 x 30sec
70 x 30sec
Machine Crunches:
150 x 5, 5, 5
1 Arm DB Shrugs:
100 x 10, 10, 10 per arm
D4
- I definitely feel like I am in a growth phase of my back squat right now. I hit 390 in the warmup without a belt relatively easily, which I don't think I've ever done. 405 with the belt went up really smoothly. If I can end this cycle either squatting 405 without a belt and/or squatting about 420-425 with the belt I'll be pretty satisfied.
- My last few squatting sessions I've been taking less reps in the warmups and I've been feeling much stronger. I take the same amount of sets, but I move to singles much faster (at 275).
- I have much better sets if I remember to focus on technique ques and recite them throughout the lift. The ones that I like are. "Tight, strong, own it" during the unrack, "big chest / chest up, tight abs / tight tight tight" during the decent, and "fast fast fast" coming out of the hole and through the middle of the lift.
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