Friday, 19 August 2011

19 AUG 11 -- Back to Squatting

This was the first squat workout since Aug. 6th, so it was great to get back into some leg work again. I love squat workouts. It's such a simple, primitive exercise and there are so many benefits to be derived from it, that it's a wonder that the squat racks aren't the predominant exercise station in most gyms. A lot of people, however, make excuses for not doing them and by doing so, lose the opportunity to gain all those benefits. I always eat like a horse after squat day, and this gives me an excuse to pig out later, lol.

Training max is set at 510 lbs and it's 3 x 3 week.

Warm up sets

135 x 5
205 x 5
255 x 5
305 x 3

Working sets

410 x 3
435 x 3
460 x 3

The last set was hard and it was a struggle to make those 3 reps. I haven't taken a day off since the competition, and it showed on the last set. At least I got the requisite number of reps.

Assistance work was basic and to the point.

Squats 5 x 10 at 255 lbs or 50% of the training max.
Leg curls with 110 lbs for 15, 15, 12

It was a good workout and now I am looking forward to a couple of days off from the heavy stuff. I might do some cardio tomorrow, probably gym-bunny style on the elliptical or the treadmill.

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