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Old 12-29-2012, 04:35 PM   #53
BigManBigLiftin
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Join Date: Dec 2012
Location: Shawnee, KS
Posts: 332
Training Type: Powerlifting
Fav Exercise: Squat
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Welp day 1 in the books! first time back doing competition squats in 9 weeks - definitely felt off! but itll come around - was letting my knees break to much forward at the bottom, will focus more on pushing out (didnt notice it until i watched the camera) and safety squats + chains kicked my ass! but enough talking, here is the log + video

12/29/2012 Week 1 of 12 Squat Emphasis

Warm up

Competition Squat 4 sets of 3 @ 70%
Bar x 10
145 x 5
235 x 5
315 x 3
405 x 2
455 x 1
490 x 4 x 3

Close grip + double band to a 2board
1 set of 4 @ rpe 8 - 3 sets of 4 @ -8% of rpe 8
Bar+bands x 8
135+bands x 5
225+bands x 3
315+bands x 2
365 x bands x 4 (rpe 8)
335 x bands 3 x 4 (-8%)

Safety Squat + 160lbs of Chains
1 set of 4 @ rpe 8 - 3 sets of 4 @ -8% of rpe 8
Bar+chains (65lbs bar) x 5
155+chains x 5
245 + chains x 2
335 + chains x 4 (rpe 8)
305 + chains 3 x 4 (-8% of rpe 8)

ya what a good welcoming so much for introductory I suppose lol.

video as promised -
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