Speed Squat
5x45, 5x95, 5x135, 5x185, 5x225
6x2x275 @ 7
2x410 @ 9
275 was surprisingly speedy. I now see why Mike Tuchsherer puts a 2x90% at the end of these. I was able to get some good rebound out of the bottom of the 90%s. I still stalled a little, but it was so high that it was easy to lock out.
Deadlift
5x135, 5x225, 5x315, 3x365, 3x405, 1x455
5x480 @ 8
5x480 @ 8
5x480 @ 9
5x480 @ 9
5x480 @ 9
I was feeling a little woozy after these.
Front Squat: 2x8 @ 225
Ab Pulldown: 3x15 @ 190
Front squats were harder than expected, and I was starting to get a headache, so I cut them short.
Saturday, October 2, 2010
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Hmm...I would be very curious to know how you feel about these (speed squats + 90% doubles) at the end this cycle. It sounds like something I'd like to implement at some point in the future (probably 3 months or so) after I get some mileage out of 5-3-1.
ReplyDeleteSure. I'll keep you posted. It's only been one week, so we'll see if it actually helps in a month or two.
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