Training day 02-10-2013

SAFETY SQUAT BAR SQUAT
Set 1: 100 lbs × 7
Set 2: 185 lbs × 5
Set 3: 270 lbs × 5
Set 4: 320 lbs × 3
Set 5: 360 lbs × 3
Set 6: 360 lbs × 3
Set 7: 360 lbs × 3
Set 8: 360 lbs x 3

Continuing with higher volume using submax weights.

QUARTER SQUATS
Set 1: 270 lbs × 8
Set 2: 270 lbs × 8
Set 3: 270 lbs × 8

Used these today to isolate the teardrop since I refuse to do leg extensions.

SSB GOOD MORNINGS
Set 1: 180 lbs × 8
Set 2: 180 lbs × 8
Set 3: 180 lbs × 8

Light weight, as deep as I could go. The erectors and lumbar area really felt these today.

BATWING
Set 1: 35 lbs × 5
Set 2: 35 lbs × 5

5 reps per set with a 15 second hold and 15 second rest for the two sets. Pretty much forgot how hard these actually were.

BAND PULLDOWNS WITH MEDIUM BAND
Set 1: 20
Set 2: 20
Set 3: 20

STANDING CALF RAISES
Set 1: 200 lbs × 12
Set 2: 200 lbs × 12
Set 3: 200 lbs × 12

TORSO TWISTS
Set 1: 45 lbs × 10
Set 2: 45 lbs × 10
Set 3: 45 lbs × 10

The good news is that my knee pain seems to be alleviating. Wore the Olympic shoes today, brought the stance back in closer and the feeling was solid.

Being that my legs are insanely long and I am not built for squatting, this will affect my weight temporarily, but oh well.

Muscularity and symmetry have been coming together extremely well since doing my program, strength is coming along with it. Very happy with my progress.

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