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Old 12-18-2012, 05:09 PM
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Join Date: Sep 2007
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Tuesday - Legs

Squat Chains (+50)
230, 235, 240, 245, 250, 255x3
260x3, 2 sets
260x7 - cluster set - 4 reps with a decent pause between each, re-rack and 3 more reps
183.5x6, 4 sets - last rep paused on the hole on these sets, slow negative as well
183.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat (no chains) - hold performed in the bottom ROM
122.5x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest

Glute Ham Curl
BWx10, 3 sets

superset with

Vertical Jump - full reset
2 sets of 3
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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