Dumbbell Bulgarian split squats 3, 3, 3, 3, 3
52.5s, 55s, 60s, 65s, 65s
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Front squats 5 x max reps @ 105lb
12, 9, 8, 9, 7
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Back squats 4 x max reps @ 105lb
20, 17, 14, 14
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Leg extensions 50 x 95lb
Broke down into four sets: 15, 15, 10, 10
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Today's workout felt a bit easier than I expected. Based mostly on one of Paul's sessions from a couple of weeks ago I scaled the weights to roughly 75%, which is what I usually do. However, I think I could have gone a little heavier on the front and back squats, even if it was only by 5 or 10 pounds more.
I used a bit of spare time at the end to practice doing hang squat cleans properly; i.e. not clean and then squat. I think this went okay. I did a few reps with an empty 45lb bar, then added 15lb to each side (75lb total), ending with a few reps at the RXed 95lb.
While I was waiting for Cher I tried a few overhead squats with an empty 25lb bar, trying to get the overhead grip right while keeping my balance and squatting low. A grip of just past shoulder width seems to work best for me. I started to do overheads months ago and for some reason never went back to them. I'll try them again next week with some weight.
4 comments:
Remember to specify the type of squats you are doing, did you go to steps, or try to break parallel?
All squats were to 5 risers. Is that equivalent to parallel for me?
I believe so yes. btw my version was all hamstring to calf, so that's probably why the weights felt a bit light for ya, to parallel and full are 2 difference exercises.
That would make sense. Usually when I scale your routines they're still very challenging. Looking at my scores today, they're not far off yours, albeit with 75% lighter weights. Even at 75% of your routines my times or reps don't match.
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