Squat Doubles. Mon. 1-02-2012.

Back Squat 4x2 (belted)
205 (@8+), 215 (@9), 215 (@9), 225 (@10)

Box Squat 4x4 (belted)
145 (@8+), 155 (@9), 165 (@9+), 170 (@10-)

Form Focus Squats 4x8 (belted)
115 (@7), 135 (@9), 115 (@7), 115 (@7)

Standing Calf Raises 3x15
-> standing on a 1 inch wooden board and using shrug machine
1 pes, 1 pes, 1 pes

Rotary Torso Machine (core) 3x12
80, 80, 80

Squat. Mon. 12/26.

Back Squat 4x4 (belted)
185 (@9), 195 (@9+), 205 (@10), 195 (@9+)
-> (form still shabby, torso bent over a lot)

Box Squat 4x2 (belted)
155 (@9), 165 (@9+), 175 (@9+), 185 (@10-)

Form Focus Squats 2x8 (belted)
135 (@7), 135 (@7)

Standing Calf Raises (w/ shrug machine) 3x10
BW, 1pes, 1pes
-> (not too heavy, achilles tendons felt so-so)

Rotary Torso Machine 2x16
70, 70

Squats. Mon. 12/19.

**** TRICEPS, PECS, & LOWER BACK STILL VERY SORE FROM ASSISTANCE WORKOUTS. THIS CERTAINLY LIMITED TODAY'S PERFORMANCE & MY SQUAT FORM WAS HORRIBLE (LEANING OVER, ETC) ****

Back Squat 4x2 (belted)
205 (@9), 215 (@9), 215 (@9), 220(@10)

Box Squat 4x4 (belted)
135 (@8), 135 (@8), 135 (@7), 135 (@7)
-> kept lighter in order to practice good form & keep torso upright.

High Bar Squats 2x8 (belted)
135 (@7), 135 (@8)
-> kept light to focus on form & keep upright.

Form Focus Squats 1x8 (no belt)
135 (@9)

Calf Raises (on the Pony Express Machine) 3x15
20 lbs, 20 lbs, 20 lbs
-> kept light for achilles

Rotary Torso Machine (Core) 3x16
70, 70, 70