Monday 10th squat session

chris jenkins

* start with warm up for lower back and hams, stretching

Squat-off power racks

set 1 60kgs 6 reps

set 2 100kgs 3 reps

set 3 140kgs 3 reps

set 4 180kgs 3 reps

set 5 220kgs 3 reps

set 6 220kgs 3 reps

set 7 220kgs 3 reps

*light stretch on hams in between exercises...

lying leg curls on hammer strength machine

set 1 20kgs for 6 reps

set 2 40kgs for 6 reps

set 3 60kgs for 6 reps

standing calve raises

set 1 50kgs for 10 reps

set 2 100kgs for 10 reps

set 3 150kgs for 10 reps

standing rope crunches (from pulldown machine) - got this exercise from http://www.westside-barbell.com/

set 1 20kgs 10 reps (using my competition squat stance)
set 2 27.5kgs 10 reps " "
set 3 32.5kgs 10 reps

hangin leg raises

set 1 bodyweight 10 reps

set 2 " " 10 reps

set 3 " " 10 reps

finish with stretching hamstrings and calves for 10 minutes

post workout 1 scoop extreme whey, porridge oates with blueberry's.