 Monday squat session prep for GPC worlds in Belgium
Monday squat session 4th of sept
* 15 min warm up, gentle stretching. Hams lower back!!!!
set 1 20kgs bar 10 reps
set 2 60kgs for 5 reps
set 3 100kgs for 5 reps
set 4 140kgs for 3 fast reps
set 5 180kgs for 3 fast reps
set 6 220kgs for 3 fast reps with good style.
set 7 260kgs for 3 reps with Metal power briefs / speed a little slower than set 6
set 8 315kgs for 2 reps with canvas suit and briefs no knee wraps
set 9 360kgs for single, very deep... Hip a bit sore, competed the day before in UK open championships, 5kgs up from comp squat. Used Inzer canvas suit, Metal pro briefs, Metal squat boots and Inzer knee wraps.
front squats
set 1 140kgs raw for 3 reps
set 2 160kgs raw for 3 reps
set 3 180kgs raw for 3 reps
seated calf raises.
set 1 25kgs 10 reps
set 2 50kgs 8 reps
set 3 75kgs for 6 reps
finish workout with hanging leg raises
set 1 10 reps
set 2 10 reps
set 3 10 reps |