Squat
4x225; 3x275; 3x315; 3x315; 2x365; 2x365; 2x365; 2x365
Bench
225x3; 240x3; 275x2; 275x2; 275x2; 275x2
Squat
225x3; 250x2; 290x3; 290x3; 335x3; 335x3; 335x3
Y.T.I.'s supersetted w/ Standing Calf
5x12/12/12; 5x12/12/12; 5x10/10/10
120x18; 120x18; 120x18
Notes
-That wasn't too much fun. No part of my body wanted to get back under the bar a second time for squats.
-Had an olympic lifting bro watch me on my last squat sets and he said I was easily below parallel.
Edit: Here is what the program called for in terms of sets/reps tonight. I round to make taking plates on and off easier... at this level of volume it really doesn't matter.
Sets Reps
Squat 1 4 50% 225
1 4 60% 270
2 3 70% 315
4 2 80% 360
Bench 1 3 50% 170
1 3 60% 204
1 3 70% 238
4 2 80% 272
Squat 1 3 55% 247.5
1 3 65% 292.5
3 3 75% 337.5
are all the sets listed considered work sets, or are you just listing what you ramped up to your max weight with?
ReplyDeleteI have no real method for the sets I list. Sheiko always has a bunch of piddly lightweight sets. Sometimes I do them all, sometimes I dont. The line is blurred between worksets and warm-ups. The only sets I omitted tonight were the bar, and 135 warmups.
ReplyDeleteI posted what I was really supposed to do in an edit above.
I'm not really sure what all the low weight sets are supposed to accomplish, other than just doing the movement. Today actually didn't have a bunch of lower sets, but I always make sure I do all of the top end sets. Usually there are 2-3 "tiers" at the top that I consider worksets.
ReplyDelete