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Old 06-11-2013, 06:22 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,724

As we all know, too much time off from squatting results in insane DOMS. Case in point, last Tuesday I squatted for the first time in 2 weeks and my legs were crushed for 5 days. Yesterday they felt good and today, day 7, they felt ready to go.

However, I didn't go quite as hard, because I didn't want to be crushed for 5 days again. So instead of 3 max rep sets after my singles, I only did 1 max rep set and backed off.

Tuesday - Legs

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

Squat Chains (+50)
220, 240, 270, 290 (add belt), 310x1
280x8 - Rep PR
245x5, 3 sets (backed off)
245x6+4 rest pause
222.5x6+5 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
162.5x5, 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
162.5 x same format as previous set, but started at 4 reps

Leg Curl
35 + Chain x 12, 12, 10
30 + Chain x 9
25 + Chain x 8 + partials + iso-hold

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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