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Old 01-21-2009, 08:02 PM   #30 (permalink)
-GSP-
Flyweight
 
Join Date: Dec 2006
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01.21.09 - Volume Squating & Other Shit

T-Bar Row
45x15
55x12
70x10

Back Squat
105x12 (warm up set)
120x10 (warm up set)
135x6 (ATG)
165x5 (ATG)
165x5 (ATG)
175x3 (ATG)
185x1 (ATG)
135x3 (ATG) *was going to go to failure here but I was exhausted so I said **** it*.

NOTE: Numbers aren't impressive but my legs and squats aren't period. What I was doing here was focusing on depth & explosiveness. Literally went down as far as I could possibly go, my ass did touch the ground on that 185x1. I wanted to go heavier but the volume ****ed me up.

Clean N Press
95x6
95x6
95x6
95x6

NOTE: Focused on the explosiveness again. Pressing wasn't the problem, I'm just really trying to work on my clean. Hardly bent my knees at all on any of the cleaning portion of the lifts until the last set.

Calf Raises
90x15 (warm up)
90x15 (warm up)
120x12
135x12
150x10
165x10

**Went for high volume with flawless form, just trying to destroy the calves here.**

BOR's (no straps or belt)
95x12
110x10
120x8

NOTE: These sucked. I wasn't feeling these and was planning on doing a bunch more of BOR's but whatever. I blow at these.

Finished with some ab work after that workout. Decline crunches, roman chair v ab ups, leg lifts, weighted abdominal machine, and hanging leg raises.

I was pleased with the squats and calf raises. I'm hoping to squat three times a week for now on so I'm definitely looking to improve that first and foremost. My upper body package today sucked big time.
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