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Old 04-02-2013, 06:00 PM   #375
linedriver465
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Join Date: Oct 2012
Posts: 1,840
Training Exp: 3.5 years
Training Type: Volume
Fav Exercise: Deadlift
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4/2: Squat, GZCL Cycle 1, Week 1
1.) GS: 50x10

2.)Back Squat
95x2x5
125x5
155x5
185x5
215x3
245x2
(Tier 1 sets)
260x1x3 -> a little sloppy considering I should bury these
265x1x2 -> definitely not great
255x1x2 -> much better
265x3x1 -> not bad;

(Tier 2 sets): 215 x 7 x 5 -> it said to do 225, but I knew I wouldn’t hit em; technique on these were excellent; these were humbling but extremely beneficial

(Tier 3 work)
3.) RDLs (standing on low box, straps): 225 x 3 x 10 -> hard lower back arch really had me feeling it in the hammies

4.)Front Squat partials -> started doing these, but didn’t like em for today

5.)Zercher Squats: 135 x 4 x 10 -> sweet mother of posterior chain; need to focus on keep lower back arched during higher reps, but overall they hit the glutes and even quads

6a.) DB Bulgarian Split Squats: 30 x 3 x 12 each leg
6b.) HLR: bw x 3 x 10

7.)Kneeling Ad Wheel Rollout bw x 2 x 12

8.)Standing calf raise: 150x25

9.)Glute Kickback machine: 110 x 20 each leg -> this may act as a good glute activation exercise for deadlift day
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