Legs 29th October 2012

Squats
110kg * 5, 125 * 5, 140 * 11

Paused squats
100 * 5 for 3 sets
- pause was 4 secs

Step ups
50 * 10, 10, 10 (per side)

A1: Seated Hamstring Curl
80 * 10, 10, 10

A2: Lying DB hamstring curl
17.5 * 10, 10, 10
- A1 and A2 were supersetted

Leg Extensions
80 * 20, 20, 20

B1: Standing Abs Crunch
41 * 17, 17, 17

B2: Modified reverse hyper
BW * 17, 17, 17
- B1 and B2 were supersetted
- reverse hypers were done with a hard arch at the top

So-so squat session. I miscounted wrongly on my last set of squats, so i ended up only doing 11 when i was gunning for at least 12. Was kinda hard to focus into squats today, but at least performance was decent despite the lack of focus. Paused squats were a bitch to do. Unlike pause benching, where i relax the weight on my chest, then tense and flex hard to accelerate it off, we don't get the same luxury being in the bottom position of the squat. So the isometric tension at the bottom really made 4 secs seem like an eternity. Still had pretty good acceleration out of the hole. Step ups were actually heavier than they should have been, so this means we gotta get stronger on those. I had a good rhythm going though, will aim for one plate next week. Overall, there was quite a lot of lower back work done (from all the isometric holding) that even though the squatting was sub-par, I felt it was a decent workout because I ended up hammering my weak point.