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Old 02-27-2013, 07:23 PM   #16
joewhitney21
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Join Date: Feb 2013
Location: Rochester, NY
Posts: 337
Training Exp: 3 years dedicated
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: USPlabs Modern BCAA
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Today went to the doctors for the ankle. They took blood to test for gout and they did xrays to see if there are new bone spurs, or maybe one broke loose and is floating around causing havoc. nonetheless it isnt going to keep me from squatting.

warm up
ankle compression x 2 rounds
lat pull down 2x10
rotator lat pull down 2x10
CV pull down 2x10

A1) Buffalo bar (bow bar) Thompson squats (going down to chains, resting, exploding up)
3x8@145
2x3@195
2x3@235 - added belt
1x3@235 + 1 chain/side
1x3@235 + 2 chain/side
1x3@235 + 3 chain/side
5x3@285 + 3 chain/side

B1) Static Good Mornings - no belt - bar placed below waist
1x10@135
1x8@225
1x5@275

C1) Reverse Hyper
3x10@1 plate/side

D1) Standing abs
3x10@110
D2) hanging abs
3x10

E1) Gripper
4x10@1 plate/2 plates/3 plates/3.5 plates

Notes: felt awesome and strong, I wanted to stay un-equiped today (aka no briefs) because i dont like doing the Thompson style squats with any gear on, plus Donnie suggests to do it un-equipped and save the briefs/suit for the heavy days.

Tomorrow is an off day, Friday I will be doing DE upper along with shoulder work.


Last edited by joewhitney21; 02-28-2013 at 12:07 PM. Reason: added video
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