Training day 12-29-2013

135 x 8
225 x 8
275 x 6
315 x 2 x 6
365 x 2 x 6

Goal today was pop from the hole. Going heavy isn’t going to happen yet until I feel like I regained the speed I want.

Olympic Speed Squats
315 x 5 x 2

5ct Pause Squat
225 x 3 x 5

This will be the framework I work with for squats for a while. First movement will be the heaviest, heavy being relative to my session’s goals. 2nd exercise will be a speed movement with different stances and bar position. 3rd movement will be a pause squat variation.

Leg Extensions
150 x 5 x 15

One week will be extensions, one will be leg press and one will be a lunge.

Reverse Hyper Slow
70 x 4 x 8

Leg Curl
110 x 5 x 10
90 x 2 x 10

Band Scapular Retractions with heavy and strong band
3 x 15

Seated Calf Raises
90 x 4 x 15

A solid day, squat power is coming back even if the weights aren’t the best. Rebuilding it takes time and rushing it will reaggravate the knee.



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