Training day 05-05-2013

SAFETY SQUAT BAR SQUAT WITH MEDIUM BANDS
Set 1: 75 lbs × 3
Set 2: 75 lbs × 2
Set 3: 165 lbs × 2
Set 4: 255 lbs × 2
Set 5: 255 lbs × 2
Set 6: 255 lbs × 2
Set 7: 255 lbs × 2
Set 8: 255 lbs × 2
Set 9: 255 lbs × 2
Set 10: 255 lbs × 2
Set 11: 255 lbs × 2
Set 12: 255 lbs × 2
Felt like a lighter speed day.
Yes, speed work DOES work when done right. Thousands of lifters and a generation (or two) of trial and error can’t be wrong.
This was lighter than usual for speed work, but I wanted it that way so I could hammer the piss out of the volume, plus I still cannot push the weight to where I want to yet, so everything is fucking light for now.

SSB GOOD MORNINGS
Set 1: 165 lbs × 8
Set 2: 165 lbs × 8
Set 3: 165 lbs × 8

UPPER BACK GOOD MORNINGS
Set 1: 255 lbs × 10
Set 2: 255 lbs × 10
Set 3: 255 lbs × 10

HAMSTRING CURLS
Set 1: 120 lbs × 15
Set 2: 120 lbs × 15
Set 3: 120 lbs × 15

PRO HIP AND QUAD MACHINE
Set 1: 140 lbs × 10
Set 2: 140 lbs × 10
Set 3: 140 lbs × 10

Google Westside Barbell’s site for this, you will look at this machine and say “what the hell”, but your hips and quads will never feel the same again.

STANDING CALF RAISES
Set 1: 200 lbs × 15
Set 2: 200 lbs × 15
Set 3: 200 lbs × 15

FAT BAR CABLE CURLS
Set 1: 60 lbs × 10
Set 2: 50 lbs × 15
Set 3: 50 lbs × 15

 

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