Here is what i accomplished this morning:
Deload Squat day:
I wasn't entirely sure what to do on my deload day, so i figured a little bit of power work with some Olympic lifts would be fun. Plus, Hang cleans are mostly quad dominant if i am not mistaken, unless i am doing them wrong, ha.
bar x 5 for form practice,
95 lbs x 8, 105lbs x 8, 115 lbs x 7, 120 lbs x 6, 125 lbs x 5, 130 lbs x 5, 135 lbs x 3, 140 lbs x 3, 150 lbs x1.
Depth jumps from bench: 3x5
105 lbs: 3x20
100 lbs x 18, 5, 5, 5.
I did these with minimal rest to get a good pump in the legs
Standing Calf Raises:
245 lbs x 16, 10, 10
These were supersetted with lat pulldowns
80 lbs x 15, 10, 10, 8
Rear Delt Row:
Done on machine:
90 lbs x 7, 6, 5
75 lb dumbbells x 2 sets for max distance.
All in all, took about an hour to accomplish. My lower body feels good and worked but not tired, so i figure today was a successful day.
Last edited by Red144 on Tue Apr 24, 2012 5:48 am, edited 1 time in total.