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Old 10-31-2013, 09:52 PM   #19
CountryFriedMuscle
CountryFriedMuscle
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Join Date: Oct 2013
Location: VA
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Default Max Effort Lower, 10/31/13

First session on the Westside/Conjugate inspired programming, and it was a ball!

Warmup:
Did some foam rolling for hips, IT bands, and back. Some bw squats and lunges. A little bit of static stretching for hip flexors and piriformis.

1. Safety Bar Squat:
Bar (55 lbs) x 15
145 x 8
195 x 5
235 x 5
285 x 3
305 x 3
325 x 3, belt
335 x 3, belt. Baseline PR
270 x 5, 5, 5



2. Stiff Leg Deadlift:
225 x 10
245 x 10, 10

3. Lying Leg Curl:
3 sets of 12

4. Ab Wheel:
2 sets of 15

Session Grade: 80%
Notes:
The safety squat bar is a real challenge, never done them before and they really try to buck you forward. I think I made a good choice with these because usually if I miss a squat, its because I lost tightness and fell forward. Hamstrings also took a pretty good beating from this session. Overall, a nice start.
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Best Gym Lifts: 405x2/275x2/435x2
Best Comp. Lifts: N/A, to be remedied soon!
Goals for this Cycle: total 1200+
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