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Old 12-31-2012, 12:45 PM
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Join Date: Sep 2007
Location: North East U.S.A.
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Saturday - Legs

Squat Chains (+50)
230, 240, 250, 260, 265, 272.5x3
241x8 total reps - cluster set - pauses and reracks for a few seconds
241x8 total reps - 2nd cluster set
241x6 total reps - 3rd cluster set
186x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets
186x6, 2 sets - last rep paused on the hole on these sets, slow negative as well

Squat (no chains) - hold performed in the bottom ROM
126x5, 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

Vertical Jump - full reset
3 sets of 3

superset with DB Swings
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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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