Speed Squats
5x45, 5x95, 5x135, 5x185, 5x225
8x2 @ 275
2x410 @ 9/10
Not speedy at all. Stupid cold.
Deadlift
5x135, 5x225, 5x315, 3x365, 3x405, 1x455
4x500 @ 8
4x500 @ 8
4x500 @ 9
4x500 @ 9
4x500 @ 9/10
4x500 @ 9/10
Front Squat: 4x8 @ 205
Who wants to work hard on assistance? Not I.
Ab Pulldown: 3x15 @ 190
Saturday, October 9, 2010
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Are you sure that there shouldn't be additional sets between the speed work and ~90% x 2? In westside (which is not what you're doing, but anyway), this is done gradually, like ...
ReplyDelete325 x 2, 375 x 2, and then 410 x 2.
That actually makes a lot of sense. I had some misgivings about doing such a big jump since I hadn't seen anything like this elsewhere. I only have one more week of this, but I'll try that next Saturday.
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