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Friday, April 12, 2013

Week 4 Squats and upper accessory Thursday

Squats in briefs with straight bar:
145 X 2 sets of 8
255 X 3
335 X 1
455 X 1
Briefs on
655 X 1
785 X 1 This one didn't feel as good as I was hoping, so I played my single a bit conservative.
875 X 1 with knee wraps.  This set was solid.  Not super fast, but it was pretty deep and felt good on the way up.  I had some pain in my outer quad / IT band so I didn't take my reverse band set.  Too far out from the meet to be doing something dumb just yet.

Abductor work: 5 sets with monster mini
Ab Wheel-0-Death: 4 sets of 10
Hanging leg raise: 2 sets of 15
KB Oblique crunch: 3 sets of 10

Thursday Upper accessory

Floor Speedish Bench:
225 X 6 sets of 5
DB Overhead Press seated:
40 X 15
50 X 15
60 X 15
70 X 15
80 X 15
80 X 12

Row Machine: 4 sets of 10
Lat Pulldowns wide grip: 4 sets of 10
Incline Bench:
135 X 8
225 X 8
275 X 8

Hoping my Jack shirt size 62 comes in by Monday so I can try it out (I went ahead and exchanged my 64 since I am still not grown up enough for that one yet).  Next wednesday is  deload for the squat so i will just make sure my leg is all healed up so i can start suit fork the following week.

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