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Old 11-04-2013, 05:10 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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* This was a great workout, form was really solid on squats.

On top of my right scapula has been really sore because of my right arm not being as flexible and this changes how the bar sits on that side. The pain was a really good reminder to pull my right side back more to help the bar sit on top of muscle, not just bone. That helped reinforce a really tight back and good form.

Monday - Chain Squats

Leg Curl Warmup
25 + Chain x 10, 4 sets

Squat Chains (+50)
220, 270, (add belt), 320, 340x1
322.5 x 5 - PR
300 x 7, 6
262.5 x 6+4 rest pause
232.5 x 7+5 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
185 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
135 x 14, constant tension/no lockout

Goblet Squats - constant tension/no lockout
BW+13.5 x 30

Leg Curl
26 + Chain x 8, 3 sets
21 + Chain x 8, 2 sets
21 + Chain x slow reps and partials, focused on TUT

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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