ABCbodybuilding - View Single Post - Commanding My Body
View Single Post
  #2125  
Old 12-24-2012, 06:28 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,330
Default

* I have been squatting pretty well after deadlift day, I'm weird!

Monday - Legs

Squat Chains (+50)
230, 240, 250, 260, 265, 270x3
250x3, 2 sets
240x8 total reps - cluster set - pauses and reracks for a few seconds
240x8 total reps - 2nd cluster set
185x6, 3 sets - last rep paused on the hole on these sets, slow negative as well
185x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat (no chains) - hold performed in the bottom ROM
125x5, 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
3 sets of 3
__________________

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
Reply With Quote