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Old 09-23-2013, 04:20 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.
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* I really have my breathing pattern nailed down for heavy squats. It's amazing how much that helps.

Monday - Chain Squats

Leg Curl Warmup
25 + Chain x 10, 4 sets

Squat Chains (+50)
220, 270, (add belt) 320x1
285 x 8, 7, 6 - felt really smooth, working back up to PR range (295)
252.5 x 6+4 rest pause
227.5 x 7+5 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
172.5 x 5, 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
122.5 x 13, constant tension/no lockout

Goblet Squats - constant tension/no lockout
BW+5 x 30

Leg Curl
25 + Chain x 8, 3 sets
20 + Chain x 8, 2 sets

Bonus Work (unplanned)

Goblet Squat
85x10

Misc. left arm isolation work
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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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