Wednesday, November 22, 2017

Week 1 Day REPEAT Squat and body says GO for IT!!

Did some body weight squats yesterday and the leg was feeling much better. Did a good warm up today and the muscle was essentially a non issue. My warm ups are nothing earth shattering or complicated. It's me against time when I hit the gym on weekdays in and out as quickly as possible. My normal warm up might be a flurry of activity, body weight squats then kettle bell swings back and forth a few times. Then right to the squat bar with LOTS of warm up sets leading into my work sets. I tend to let the warm up sets of the actual movement be my biggest warm up with little rest between sets.
My warm up sets for squats today was bar weight x 10, 95 x 10, 135 x 10, 185 x 5, 225 x 5.
My AMRAP set was a PR so I was on fire for PR's this week. That will get harder to achieve as this progresses. My training max sets felt easy for 1 rep which is excellent also but this week it is only 1 rep no more. Start priming the body for the heavier weights to come.
For squatting style I follow the starting strength technique, I will include two youtube videos at the bottom that break it down very well.

Week 1
New Day 4
Squat work sets 275 x 3, 295 x 3, 315 x 6 new PR training max set 340 x 1 easy
SLDL warm ups 135 x 10, 185 x 6 work sets 225 x 6, 275 x 6, 315 x 6 for 3 sets
Front squats no warm ups 135 x 10, 185 x 8 for 3 sets

My old Day 4 was not as hard.
Old Day 4
Squats 5/3/1 sets no training max set
SLDL 4 x6
Hyper extensions 3 x 10

On paper the workout does not look like much but believe me I feel it. It's not all about crazy volume and heavy weights....
Squat it and the gains will come gym rats.






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