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Old 01-07-2013, 12:35 AM   #15
HRhoden
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Join Date: Nov 2012
Location: Texarkana
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Now for my favorite. Squat and dead lift day.

Until a few months ago I had never done a single squat or dead lift. I have gained steadily since starting, usually at least 10 lbs a week. I usually do a 20 rep squat followed by a 20 rep dead lift. Then I wait about 3 hours and do it again. This week after trying to see how much I could dead lift I thought I would change it up and follow the 20 reps with some heavy lifts. I like it, I think that I am going to try it this way for a while. Until today 150 was the most I had ever done on squats.
First off my 20 reps. This is as close as I get to cardio. After the dead lifts I sound like I ran a marathon.

Squats
20 x 160 lbs

Calf raises
10 x 200 lbs x 3 sets

Dead lifts
20 x 200 lbs

Then I waited 3 hours to recover.

Squats
160 x 2
225 x 2. This felt ok, it wasn't bad.
275 x 1 this was heavy, I was having trouble with balance.
235 x 4
I should probably start around 200-220 and do reps to help build balance. I just couldn't balance the heavier weights right.
I think next week I am going 210 x 8 or 10, and maybe x2 with a couple minutes in between.


Dead lifts
200 x 2
230 x 2
320 x 2
350 x 1
320 x 4
280 x 5

Was glad to hit the 350, but it was heavy. Might be able to do more but not going to try this week.





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Last edited by HRhoden; 01-07-2013 at 11:21 AM.
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