Tuesday, 11 November 2011

PART ONE
Fives sets of:
Back Squat @ 30X0 tempo
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes

The following Back Squat sets were based on my 1RM of 300 pounds:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM - retested at 300 pounds

Rest between 8-10 minutes between your last back squat and Part Two, but leave the weights on the bar when you finish, you’ll come back to this.

PART TWO
One Set for Max Reps:
85% Back Squat x Max Reps @ 30X0 Tempo
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.  (Completed 5 reps at 85%)