01-23-2013 Workout

Life isn’t always easy. But the squat is here to help.

Speed day.

SQUAT
Set 1: 135 lbs × 3
Set 2: 225 lbs × 2
Set 3: 275 lbs × 2
Set 4: 315 lbs × 2
Set 5: 315 lbs × 2
Set 6: 405 lbs × 2
Set 7: 405 lbs × 2

SUMO RDL
Set 1: 135 lbs × 10
Set 2: 225 lbs × 10
Set 3: 225 lbs × 10
Set 4: 275 lbs × 5
Set 5: 135 lbs × 6

Drop set from 275 to 135.

SHRUGS
Set 1: 315 lbs × 15
Set 2: 315 lbs × 15
Set 3: 315 lbs × 15

NEUTRAL GRIP LAT PULLDOWNS
Set 1: 130 lbs × 15
Set 2: 130 lbs × 15
Set 3: 130 lbs × 15

Last two sets were excessive stretch and contract.

PREACHER CURLS
Set 1: 95 lbs × 8
Set 2: 75 lbs × 8
Set 3: 75 lbs × 8, 2

Rest paused last set.

DECLINE SITUPS
Set 1: 20 reps
Set 2: 20 reps

Accessory work has been lighter but with insanely strict form to build more muscle.

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