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Old 10-11-2011, 10:48 AM   #487
jp_ottawa
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Join Date: Dec 2010
Location: Ottawa, Canada
Posts: 736
Training Exp: 1 year
Training Type: Powerlifting
Fav Exercise: bench press
Reputation: 11032
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Default Tues Oct 11th 2011

Max effort squat. Today was a max effort day with reverse band squats. My goal was to work up to a heavy double, then lower the weight a hit some reps. I think it's mission accomplished.

Equipped squat:
135 x 8
225 x 5
315 + medium reverse bands x 2
405 + medium reverse bands x 1
455 + medium reverse bands x 1
470 + medium reverse bands x 2 (PR)
405 + medium reverse bands x 5 (PR)

Speed pulls (raw):
135 + medium bands x 1
225 + medium bands x 5 singles, <1 min rest between pulls

BB shrugs:
225 x 10
315 x 8 x 3 sets

Back extensions:
heavy band x 8
heavy band + 25 pds x 8
heavy band + 45 pds x 8

Trap bar rows:
110 x 10
200 x 10
200 x 10

Cable hammer curls:
Half rack x 10
Half rack x 15
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