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Old 03-27-2013, 06:43 PM   #360
linedriver465
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Join Date: Oct 2012
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3/27/13: Squat 1-rep + accessory (day 10.5 of ULC – first backload post workout!)

BB Back Squat
95x8
115x5
145x5
170x5
215x5
240x3
270x3 -> felt ok; triple the prescribed reps but a good bit lower than my other squat top sets – I attribute this to being in such a depleted carb state – luckily tonight involves 500+g carbs!!

BB Paused Squats
215 x 3 sets x 3 reps x 3 sec hold @ bottom for each rep -> definitely keeping these in my routine; they come to party

SST RDL (on platform, all double overhand, top set with straps)
135x10
185x8
235x5
275x5
310x5

DB Bulgarian Split Squats
35 x 10e -> form wasn’t great; ankle rolled out, taking stress off of tight/weak areas
35 x 4 x 6 -> less rolling out of ankle; better but still needs work

GHRs: bw x 10, 6, 6, 5, 3 + 2negative -> hips raised too quickly on first set; the other sets were much better form-wise and really hammered the glutes

Trek Leg Extension: 110 x 3 x 20

Lying Leg Curls
110x15 -> form not good
80 x 10, 12 -> much slower and controlled; better MMC

Standing Calf Raise: 230 x 3 x 12

Decline Crunch (weight plate on forehead)
Bw+25 x 6 -> way too heavy
Bw+10 x 8, 7, 6 -> much better form; really felt it in the right places
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