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12/20/12
Afternoon: Squat Test
Warmup: Clams w/bands, glute bridges, upper body mobility drills
1) Back Squat - 5 x 45, 5 x 95, 5 x 115, 1 x 135, 1 x 155, 1 x 175, 1 x 185
2a) Kneeling Pulldown - 2 x 10 x 90, 2 second pause at max contraction
2b) Pallof Press 2.0 - 2 x 20s each side x 2 red tubes
3) Squat - 100 x bw
4) Cable Leg Curl - 2 x 20 per leg x #10
***
No pressing today. I will only press 1x a week for now, either for weight or for reps.
I decided I want to squat again, so I wanted to do a 1-rep max test before I did so. Had I had spotters to check my depth, I might have gone heavier. I'm pretty certain of the depth - parallel, or slightly below - although, again, no one to check me.
I felt after like I could have take 195 or even 205 for a ride, but I was too tired after 185 and I didn't see any reason to push from "I own this for a single" to "I probably own this." 185 will be a good training max estimator. I'd like to get back to 195 for solid reps.
Oh, and my knee? Groaned a little from fatigue, but not much else, and felt fine afterward.
Other stuff:
Pulldowns - extra pulling with a pause. Shoulder felt okay on these, but not great.
PP2.0 - and felt these.
BW Squats - easy up to 85 or so, and then moderately difficult. Felt much easier and smoother than last time.
Leg Curls - Hamstring strengthening. Yes, not a compound exercise, but it's easy enough to do them even after squatting, and some folks I respect swear by them for hamstrings. So I did them. I am sure I will regret this tomorrow when the soreness hits.
***
Only a few hours later and my upper back and legs feel like I was squatting. I missed getting to squat, and I am glad to be back at it. I'm very weak as a squatter, but I feel like I accomplished something when I do them, and that matters a lot to me.
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Peter V. Dell'Orto
http://strength-basics.blogspot.com
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