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Old 11-18-2011, 02:09 PM   #18
BRaWNy
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Join Date: Jul 2009
Location: H E L L A S
Posts: 504
Training Exp: ~23 years
Training Type: Other
Fav Exercise: Back Squat
Fav Supp: Fish-oils
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FRIDAY, NOVEMBER 18 # 19:30 - 20:15

Lower/PC Body Day



The weights are in kilograms

A-Deadstop Front Squat (parallel)
50 x 2
70 x 2
80 x 2
90 x 4 - @ 7
100 x 3 - @ 7.5
110 x 2 - @ 8.5
120 x 1 - @ 9

B-Back Squat (below parallel)
135 x 3 - @ 7
135 x 3 - @ 7.5
135 x 3 - @ 7.5
135 x 3 - @ 7.5

C-Snatch High Pull
50 x 3
70 x 3
80 x 3
90 x 4 - @ 6.5
100 x 3 - @ 7.5
110 x 2 - @ 8.5
120 x 1 - @ 9 - PR

D-Deadstop Snatch Power Shrug
160 x 3 - @ 6
160 x 3 - @ 6
160 x 3 - @ 6
160 x 3 - @ 6


NOTES
Bodyweight at training: 85.4 kg

From the previous same session I had better performance improving in RPEs keeping same weights (thats also progress) at Front Squats, improving weights keeping same RPEs at Back Squats and Power Shrugs, and improved general in Snatch High Pulls (where I also got a PR).

The High Pulls are done from a hang position (middle of the thigh), up to chest level, keeping/holding the bar in a "scarecrow" mode close to my body.

__________________

Back Squat (parallel) - 200kg x 1
Back Squat (below parallel) - 180kg x 2
Deadstop Back Squat (just above parallel) - 190kg x 1
Deadstop Back Squat (parallel) - 165kg x 1
Deadstop Front Squat (parallel) - 140kg x 1
Deadstop Front Squat (just above parallel) - 165kg x 1
Sumo Pull (below knees) - 215kg x 1
Rack Pull (from knees) - 250kg x 2
Rack Snatch High Pull - 140kg x 1
Pin Floor Press - 155kg x 1
Bench Press - 145kg x 1
BTN Push Press - 95kg x 2
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