Juggernaut 10s wave Week 3 Squat 25th July 2013

Roll: lower body

Warm up:

GHR
3 sets of 8
GHR abs
3 sets of 15

Program:

Squats
Bar * 10
60kg * 10
90 * 5
107.5 * 3
127.5 * 1
135 * 15
Pretty happy with the squats today. I think the high rep squatting over the last two weeks has helped strengthen my lower back. Today is the first day in a long while I'm doing "high rep" squats without any lower back pain. The last set was done to technical failure. Anything after that would have been more of a frankenstein squat. The last set wasn't shag and I managed to recover pretty fast too. Only problem now is I keep gearing towards my right as I squat. Something to fix.. Probably tightness in the right psoas.

Front squats
Bar * 6
60 * 6
100 * 6 (too much forward lean)
80 * 6 for 6 sets
roughly 1 min rest time.

GHR
5kg plate * 8 for 6 sets
roughly 1 min rest time.

Seated Ham curl
75 * 8 for 8 sets
roughly 1 min rest time.

Leg extensions
45 * 20 for 3 sets
1 min rest

GHR abs
10kg plate * 12 for 4 sets
roughly 1 min rest

Pallof press
2 sets of 10
3 sec out 3 secs in, 1 min rest

Pretty happy with this session.