475 x 3 @ 10
485 x 3 @ 10
495 x 3 @ 9+
505 x 3 @ 10-
515 x 3 @ 10 (+10 PR) (first at parallel, second two well below)
Those first sets always feel rough. 515 was a nice PR considering I hit 519 at the meet for my top single and that was only a few months ago. Also, looking back to the previous 5 x 3 week where i had briefs on, I topped all the sets.
Band-resisted Squat:
275 x 5 (greens)
295 x 5 (greens)
315 x 5, 5 (greens + monster minis)
These mildly irritated my bicep, so I stopped after 4 sets
Pause Leg Press:
4 plates x 3 @ 3 sec
5 plates x 3, 3 @ 3 sec
Easier than last week. I wanted to do pause squats but felt it better to rest the bicep.
Finished with ball reverse hypers and foam roller transversus.
3 comments:
Nice work Dave. But seriously, you aren't gonna get the tone, fit look that you're going for if you keep squatting too heavy. You'd be better served doing 3 sets of 10 on the smith machine with 135...band resisted.
On bench day you can also replace all the accessory work with 12 sets of 20 on the pec deck :)
The only problem was it took you until hitting a PR to be warm/ready to do some work, then it looked easy.
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