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Old 02-23-2013, 02:36 PM   #137
WilldBill88
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Join Date: Jun 2012
Location: United States, Oregon
Posts: 1,401
Training Exp: 2 Years
Training Type: Powerbuilding
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Going to re-access my lower body accessory work, kinda feel like my upper body progression is going smooth (Knock on wood) but, feel like maybe, some of my current assistant work for my lower body may not be working. So, I did a little research on WSB and some of the assistant work they like doing and seeing what other top powerlifters recommend. So, here is what todays squat training looked like...

Saturday, February 23rd. 2013
Wave 3: Cycle 4 - Cycle 3's Squat percentages

Squat
45x10
100x5
125x5
150x3
185x5
210x3
235x1
235x1
235x1
*Hoping to nail 235 for a triple next cycle.

Arched Back GM's
135x5
145x5
155x5
*Worked up to about 60-65% of my squat max. Saw a video of Clint Darden teaching how to do these, he said these would mainly work your hams, but I mostly felt it in my lower back. Could of been my form or maybe my knees were bent a little too much. Basicly just tried to push my ass back, keep my arch and only bend to about 30 degrees.

GHR's
3x10 @ BW
*First time doing these, saw a video of Mark Bell teaching how to do GHR's, cause the last time I asked one of personal trainers how to use the GHR machine he only showed me how to do hyperextensions... Started to get a better feel for it on the last set.

Dumbbell Side Bends
1x10 w/ 15lb DB
2x10 w/ 35lb DB
*First time doing these as well, 15lb dumbbell felt too light, 35lb felt pretty good, oblique's started burning after last set.

Overall a pretty good workout today.
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