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Old 06-09-2008, 11:22 PM
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Default Re: The return of Superbilt

6/9/08 DE Squat/DL


Box Squat (1 inch below //)-
260 10 x 2
315 x 1

Speed DL-
300 8 x 1 (conventional)
300 2 x 1 (sumo)

Zerchers (wide stance) (thick bar) (2inches above knee)-
157 x 5
177 x 4
182 x 3
182 x 3

Glute ham raises-
10
8
10

Farmers side bends-
165 x 8
170 x 8
175 x 7

V-ups-
10 x 12
10 x 10
10 x 10

1 arm farmers static hold-
175 x 15sec
175 x 17sec


*Awesome speed today on box squats. Amazing speed on deadlifts. By far the fastest ever on those. After reading an article I realized I should throw my shoulders back before I get to my knees like the europeans do and that made a big difference. The deadlifts were coming up so fast i almost feel backwards. Zerchers were brutal i kept loosing the bar next week I am gonna try them with my Safety squat bar. The 1 arm farmers static hold was extremely brutal on my core. That gave out before my grip.
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