April 02, 2013 – Heavy Squat Day

Dynamic Warm-ups

Safety Squat Bar Squats
85x5
135x5
175x3
225x3
265x3
315x1
355x1
385x1
415x1
445x1

Cambered Squat Bar Zercher Squats
85x3
175x1
265x1
315x8
335x8
355x8
375x8

Barbell Hip Thrusts
350x12
350x12
350x12
350x12

Band Leg Curls
Smalls+Monster Minisx12
Smalls+Monster Minisx12
Smalls+Monster Minisx12

Kettlebell Swings
44x20
44x20
44x20

36 Minutes of Stretching

Comments: Kind of knew what to expect this time. Original plan had been to do stuff with just a barbell but I decided I'd go for a max on the ssb. Haven't really used it for deep squats in a while with any appreciable weight. Still aimed for a PR. Legs felt strong, back had to fight for it. I feel I had a little bit more in me but didn't want to over do it. Next up was zercher squats. Also supposed to be barbell stuff but I figured I'd try it out with the cambered squat bar. Lucky that the plates touched the ground at the bottom of the lift. First set felt awful in how tough it was but I kept pushing and adding weight each set. Probably had more for that too but already enough sets to get good work in. Went up a little on hip thrusts because I wasn't sure how fatigue would factor in to it compared to last time and the lifts I need before hand. No issues and quite easy. Finished up with band leg curls and kettlebell swings. Did a ton of stretching when I got home.