* Biceps still sore from two days ago and triceps sore from yesterday. Feels nice, haven't had sore arms in a long time.
Thursday - Legs
Squat Chains (+50)
230, 240, 250, 262.5, 275x3
242.5x8 extended set, pauses at top when necessary (but no reracks today)
242.5x8
242.5x6
187.5x6, 2 sets - last rep paused on the hole on these sets, slow negative as well
187.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets
Squat (no chains) - hold performed in the bottom ROM
127.5x5, 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
Vertical Jump - full reset
4 sets of 3
superset with Glute Ham Curl, BWX10
__________________
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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