Training day 06-17-2013

Today I decided to hammer some sub-max volume with very short rest periods between sets.

SAFETY SQUAT BAR SQUAT
Set 1: 170 lbs × 4
Set 2: 170 lbs × 4
Set 3: 260 lbs × 4
Set 4: 260 lbs × 4
Set 5: 350 lbs × 6
Set 6: 350 lbs × 6
Set 7: 350 lbs × 6
Set 8: 350 lbs × 6

:45s rest between all sets

5CT PAUSE SQUAT
Set 1: 260 lbs × 2
Set 2: 260 lbs × 2
Set 3: 260 lbs × 2
Set 4: 260 lbs × 2
Set 5: 260 lbs × 2

Yes, 5 count pause. :30s rest between sets

SSB WIDE STANCE GOOD MORNINGS
Set 1: 170 lbs × 8
Set 2: 170 lbs × 8
Set 3: 170 lbs × 8

BAND LEG CURLS WITH MEDIUM BAND
Set 1: 100 reps

DUMBBELL ROWS
Set 1: 110 lbs × 12
Set 2: 20 lbs × 20
Set 3: 110 lbs × 12
Set 4: 20 lbs × 20
Set 5: 110 lbs × 12
Set 6: 20 lbs × 20

On the left side to get more back activation with the stupid low weight, I held every single rep on the left side for a 5 count. By the end of each set my back was burning. That’s one way to get some work in with a weight meant for a 5 year old.

STANDING CALF RAISES
Set 1: 170 lbs × 12
Set 2: 170 lbs × 12
Set 3: 170 lbs × 12

Used the SSB and a 3 b0ard. Hard to stretch but held the contraction for a 5 count each rep.

CRUNCHES
Set 1: 100 reps

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