11/04/11

Squat

Calf press
140kg * 10
190 * 10, 10, 8

Low box squat
Bar * 5, 5
60 * 5, 5
80 * 5, 5
90 * 3
100 * 3
105 * 3
110 * 3
115 * 3
120 * 3
*all squats were paused for 3 secs at the bottom*

Sumo rack pulls
60 * 5, 5, 5
100 * 5, 5
130 * 5
160 * 5
180 * 5
200 * 3

Front squat
80 * 5, 5, 5, 5

GHR (with stick assist)
BW * 8, 8, 8
*Kept back slightly extended and concentrated on contraction of the hams for the entire movement, eccentric ASAP*

Good workout, realized that I can't have too much carbs pre workout if not it's kinda hard for me to push through the work and I sort of slow down as I move along. Sumo rack pulls really helped hammer the lower back, although they were pretty shot from the paused box squats. GHR done with the stick assist really helped focus all the weight onto the hams, especially with the back arch, taking the stress off the lower back.