October 3, 2009

Thursday – 60 min easy on trainer
Friday – 45 min easy on trainer
Saturday
Squats
135x5x2 185×5 225×4 275×3 315×2 355x2x5* sets
Front squat 185x5x2 sets
right knee twitched on last set, decided to call it a day.

This workout marks the start of a Russian squat routine cycle. After my warmup sets my work sets will go like this:

workout 1: 80%x3x6 sets (355lbs)
workout 2: 80%x4x6 sets (355lbs)
workout 3: 80%x5x6 sets (355lbs)
etc: 80%x6x6 sets (355lbs)
etc: 85%x5x5 sets
etc: 90%x4x4 sets
etc: 95%x3x3 sets
etc: 100%x2x2 sets
etc: 105%x1x2 sets

I’ll probably stop with the 95% workout. I don’t need the ego stroking bad enough to risk injury. I do all my squat workouts without wraps and only use a belt for the heaviest sets. I can extrapolate my max from that point anyway. After that I’ll probably drop back to 315 for my heaviest sets and concentrate more on deadlifts and Olympic lifts. My lower back is the weak link in the chain right now. My squat is way ahead of my D/L.

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