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Old 05-21-2013, 04:27 PM
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Commander Commander is offline
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Not sure how long I can keep up this squat workout. I am hitting a single in PR territory (335 is my current 1RM with chains), then hitting a rep and volume PR each workout with the 275x8,7,6.

Maybe it's time to alternate attempts at a heavy single RP with attempts at a rep/volume PR. (may have to modulate the intensity of the rest pause sets at well)

Here is how I envision it:

Squat workout #1:
Heavy single PR attempt
5x5 with 75%

Example:
335 + 50lb chains x 1 (when doing percent with chains, I use half the chain weight)
335+25=360, 360 x 75% = 270, 270 - half chain weight = 245
245 + 50lb chains, 5x5


Squat workout #2:
Single at about 90%
3 sets of max reps at 92% of the single.

Example:
90% of 360 = 325, 325 - half chain weight = 300
Single at 300 + 50lb chains
92% of 325 = 300, 300 - half chain weight = 275
275 x 3 sets of max reps


Tuesday - Legs

Leg Curl Warmup
30 + Chain x 15, 13, 10

Squat Chains (+50)
220, 240, 270, 290 (add belt), 310, 330x1
275x8, 7, 6 - Rep and volume PR
243.5x6+4 rest pause
243.5x6+4 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
161x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep - all done continuously, no rest
160 x same format as previous set, but started at 4 reps

Leg Curl
35 + Chain x 12, 12, 9
30 + Chain x 9

Band Curls and Extensions for a quick arm pump
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Last edited by Commander; 05-21-2013 at 04:39 PM.
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