Training day 07-01-2013

I am taking a slightly modified approach for about 16 weeks. Same template I have always used (ASS system) but for 16 weeks I am rebuilding my bar squat by lowering the weights.

Why?

I haven’t had a legit bar on my back in a while and before the injury I was fucking around with bar position, foot position and hand position.

Now that I have a definable goal and I have this drive to surpass it, I am going to do this the way that benefits me the most at this moment.

Weights will look light, because they ARE and I don’t fucking care. I need to rebuild from the ground up and if that means lowering some intensity for now to be able to shoot it up later, so be it.

There is a method to this madness and if this pays off for me as I think it will, I will be pleased.

SQUAT
Set 1: 135 lbs × 5
Set 2: 135 lbs × 5
Set 3: 185 lbs × 5
Set 4: 235 lbs × 4
Set 5: 285 lbs × 3
Set 6: 335 lbs × 2
Set 7: 380 lbs × 1

3CT PAUSE SQUAT
Set 1: 335 lbs × 3
Set 2: 335 lbs × 3
Set 3: 335 lbs × 3
Set 4: 335 lbs × 3

BAND LEG CURLS
Set 1: 25
Set 2: 25
Set 3: 25

Used a heavy ass band for the curls.

45° BACK EXT W STRONG BAND
Set 1: 50 reps

CABLE ROWS
Set 1: 130 lbs × 20
Set 2: 130 lbs × 20
Set 3: 130 lbs × 20

Two hands wide grip. Another thing I am doing to strengthen my upper back even further is forgo the stretch/contract on all rowing movements. Now I am going to hold the scapula in retraction during the entire set. This should work well in strengthening my upper back more, help me re-learn how to hold my upper back tight and also build the required thickness back up I need.

STANDING CALF RAISES
Set 1: 140 lbs × 15
Set 2: 140 lbs × 15
Set 3: 140 lbs × 15

PLANKS
Set 1: 60 secs
Set 2: 60 secs
Set 3: 60 secs

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