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Old 01-19-2013, 06:02 PM   #77
Soldier
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Max Brawn
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Join Date: May 2011
Location: Ft. Hood, Tx
Posts: 4,129
Training Exp: On and off for 17 years.
Training Type: ARGH!!!
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Lower body day.

mid bar, ATG, shoulder width stance squats-
45x12
135x8
185x5
225x5
225x5
225x10
225x10

Conventional deadlifts-
135x5
225x3
275x3
315x3
345x3
345x3
365x3
365x3

Leg extensions-
25x20
60x15
95x15
105x20

The squats were super deep. I need them, to keep my hips loose. I've been training so hard and heavy that my hips are trying to tighten up. When I do ATG squats I have a very quick decent, then a lot of rebound to get out of the hole. It's great for hip health for someone like myself who has more strength down in that region. Obvioulsy, this wouldn't be a good idea for someone who has less time under the iron, but it works well for me.

After the 2 sets of 225x5 I realized I was selling myself short. ATG squats will take it out of you, but I had much more than 5 reps in me. I could have gone heavier, but I'd worry about my lower back if I went heavier on ATG squats, so I went with more reps instead.

After the 2 sets of 10, my lower back was pumped up big time. I wasn't necisarily excited about the deads, but this is the time to push myself. I only have a couple more weeks to get my numbers up before pct, and my subsequent cut.

I need to get chalk. On my first set of deads with 345 I used straps. This threw me out of the groove and I felt a twinge in my lower back when I pulled. After that I left off the straps, but my grip was definitely on it's last legs by the second set with 365.

After that it was time to get a pump in my quads. The leg extensions worked will for it. I've enjoyed loaded lunge walks, but they really are a whole body exercise. Leg extensions are a little safer after the intensity of heavy pulls and ATG squats.
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